Lunch Recipes

Consuming a healthy and well-balanced lunch is an important aspect of overall good health and fitness for several reasons. First, eating a healthy, nutritional lunch provides the body and mind with the nutrients it requires to perform optimally and efficiently.

Clinical studies have shown that individuals that regularly skip lunch show decreases in cognitive function, physical and mental energy, attention span, and attention to detail. Second, clinical studies have also shown that individuals that consume a healthy lunch tend to minimize the number of snacks that they eat during the day, both prior to lunch (they know they are going to eat lunch) and after lunch (their appetite is suppressed through their lunch meal).

Finally, many individuals have found that it easier to loss weight when they make their lunch meal their largest meal of the day. By doing so, their body has a longer time to assimilate and burn the calories consumed from the meal.

Below you will find an extensive catalog of healthy, nutritious, and calorie conscience lunch meals. Simply click on the lunch meal of interest and you will be taken to a detailed description of the meal. Each description includes a list of ingredients necessary to prepare the meal, instructions on how to prepare the meal, the required preparation and cooking times, and a complete list of nutritional facts associated with the meal.

Asian Lettuce Wraps

Rice noodles and tofu carrot slaw tossed in a homemade Asian dressing, all wrapped in green lettuce leaves. Two wraps per serving provide 197 calories and 6g of fat.

Asian Tofu Wrap

A whole wheat tortilla filled with baked tofu, red bell pepper, crisp snow peas and finished with a sweet Thai peanut sauce. Ready in 10 minutes, this wrap has 310 calories and is high in protein.

Avocado Mushroom Melt

This open faced sandwich starts with toasted whole-grain bread and is topped with sliced vegetables, almonds and melted Swiss. One sandwich has 335 calories and is ready in under 20 minutes.

Baked Banana Cakes

Cornmeal banana cakes fried on the stovetop until crispy then finished in the oven. A pinch of ground chipotle gives these cakes a kick! One serving has 243 calories and 8g of fat.

Baked Salmon Burgers w/Dijon Yogurt Sauce

These delicate salmon burgers are served on fresh whole-wheat rolls with a tangy yogurt mustard, crisp lettuce and juicy tomato. One burger has just over 300 calories.

Barbeque Ranch Chicken Sandwich

Shredded chicken and carrots tossed in your favorite barbeque sauce and topped with Ranch dressing on a whole-wheat bun. This quick and easy sandwich has 323 calories and is high in protein.

Barbeque Tuna Cakes

These mini tuna cakes are sweet and spicy with a combination of barbeque and hot pepper sauce. Canned tuna is bland no more! One serving has 395 calories and is high in protein.

Barley Chicken and Vegetable Soup

This hearty soup is loaded with four kinds of vegetables, chopped chicken and barley. Enjoy with almonds on top for a nice crunch. One serving has 246 calories and 18g protein.

BBQ Peanut Chicken Sloppies

A different spin on sloppy joes, these chicken sloppies are sweet and spicy in a homemade peanut BBQ sauce. One serving has just over 400 calories and is very high in protein.

Bean and Cheese Quesadillas

Black beans and pepper Jack cheese folded in a whole-wheat tortilla and cooked until crispy. Serve with creamy avocado and fresh salsa on the side. One quesadilla has 377 calories.

Bean and Corn Soup

A one pot wonder, this southwestern soup is made with two kinds of beans, black eyed peas, corn and tons of spices. With only 1g of fat and 261 calories, be sure to stock the pantry for multiple batches!

Bean and Tuna Salad Tostadas

Crispy tostada shells topped with warm refried beans, lime tuna salad and creamy avocado slices. Ready in 30 minutes, one tostada has 361 calories and a whopping 30.8g of protein.

Beef Barley Soup

A healthier version of a classic beef and barley soup, loaded with different flavors and textures. One serving has only 275 calories and 5g of fat. This soup is ready in just over 1 hour.

Beef Roll Up Packets

Scallions and shredded carrots rolled up in thin slices of top round and steamed in packets with brown rice and Broccolini. This fun dish has 381 calories and 7g of fat per packet.

Bell Pepper and Olive Pizza

A gluten-free veggie pizza made with colorful bell peppers, black olives, tomatoes and mozzarella. With 21g protein and 11g fiber, this pizza can be made the night before for a delicious, filling lunch the next day.

Black and White Bean Soup

A vegetarian black and cannellini bean soup with kale, aromatic vegetables, organic broth and rosemary. This 30-minute soup has only 250 calories per serving.

Black Bean Burger Pita Sandwich

A whole-wheat pita cheeseburger with garlic hummus, creamy avocado and peppery arugula. Ready in 10 minutes, this vegetarian burger has just over 400 calories.

Broccoli and Cheese Mac

A whole-wheat macaroni and cheese with a homemade white cheese sauce and chopped broccoli. This macaroni is diabetes friendly and has 412 calories per serving.

Broiled Ranch Turkey Burgers

Turkey and black bean burgers topped with crisp lettuce and a cilantro Ranch dressing. Ready in 30 minutes, one burger has just over 350 calories and is high in protein.

Butternut Soup

A creamy and smooth spiced Butternut squash and apple soup, served with a dollop of crème fraîche. Ready in 35 minute, one serving has just over 100 calories and 4g of fat.

Caesar Burgers

Garlic herb chicken patties served on buns with Parmesan cheese, romaine lettuce and creamy Caesar dressing. One burger has 322 calories and is high in protein.

Cheese Pit-za

A fun and simple lunch, this cheese pit-za is a whole wheat pita bread topped with marinara sauce and two kinds of cheese. Ready in about 15 minutes, it has 256 calories and 8.8g of fat.

Cheesy Breadcrumb Mac

Multigrain elbow macaroni in a thick and creamy cheddar sauce with a crispy Panko topping. This comorting dish is ready in 40 minutes. One serving has 321 calories.

Cheesy Vegetable Pitas

Mixed vegetables marinated in a spiced lime juice blend overnight, sauteed with cheese and stuffed in a pita. Two halves equal 272 calories and 8g of fat.

Chicken and Swiss Paninis

Whole wheat rolls stacked with slices of chicken breast, Black Forest ham and Swiss cheese, pressed and served with marinara sauce. One sandwich has just under 300 calories and 6g of fat.

Chicken Club Crescents

An impressive baked ring of crescent rolls filled with chicken, bacon and cheese. Serve with tomato slices and lettuce. One serving has just over 150 calories and 6g of fat.

Chicken Club Sandwiches

Double decker toast stacked with wasabi mayonnaise, watercress, grilled chicken, red onion, tomato and bacon. Yum! One serving has 350 calories and is high in protein.

Chicken Philly

A hearty French baguette filled with cheesy sauteed onions, bell peppers and sliced chicken. Ready in 25 minutes, one serving has just under 400 calories and is high in protein.

Chickpea Salad Sandwich

Chickpeas mashed with celery, onion, dill mayonnaise and a splash of lemon juice. Serve on whole-grain bread. The chickpea salad has just over 250 calories and 5.8g of fat.

Chili in Baked Potatoes

Loaded vegetable chili served on starchy potato halves with cheese, sour cream and scallions. One serving of this comforting vegetarian dish has just over 300 calories and 5g of fat.

Chunky Tomato Soup w/Cheese Toast

This chunky tomato soup with cheese toast is healthy but still comforting. With flavors of tomato, onion, garlic and thyme, this dish comes in at less than 200 calories per serving and about 4g of fat, including the cheese toast.

Cola Steak Sandwiches w/Arugula Mayo

Flank steak marinated in cola and spices, grilled and served on toasted rolls with tomato, onion and arugula mayonnaise. One sandwich has just over 400 calories and is very high in protein.

Cold Avocado Soup

Pureed avocado soup served with a cilantro, red onion and shrimp topping and crumbled queso fresco. This refreshing soup has just under 300 calories and is high in protein.

Cold Nectarine Soup

A refreshing nectarine, apple and cranberry soup with a bit of tang and a bit of spice. Ready in just 10 minutes, one serving has 162 calories and only 1g of fat.

Cold Turkey Reubens

Hearty rye bread stacked with turkey pastrami, apple slices, sauerkraut and Swiss cheese. This quick and easy deli style sandwich has 184 calories and 4g of fat.

Cold Vegetable Soup

Tomatoes, cucumber, green pepper, onion and celery in a sweet and tangy tomato broth. This healthy soup has less than 100 calories and 2.4g of fat per serving.

Corned Beef and Swiss Sandwiches

Sliced corned beef and swiss on soft Pumpernickel bread with a Dijon, caper and pickle spread. This sandwich has a medley of flavors for only 330 calories and 11g of fat.

Couscous Stuffed Red Peppers

Whole roasted red peppers act as an edible bowl for delicious spinach couscous. Great for a vegetarian or low-calorie diet, this dish has 216 calories, 8g of fat, 30g carbs and 9g protein.

Crab and Cheese Quesadillas

A delicate, creamy crab salad with crunchy green onions stuffed inside a whole-wheat tortilla and microwaved until melted. This quesadilla has just under 250 calories and is high in protein.

Crab Avocado Wraps

Creamy crab salad rolled in a whole-wheat tortilla with crunchy cucumber, spicy wasabi and avocado. This rich-tasting wrap is ready in 15 minutes and one serving has 200 calories.

Crab Rolls

A bright crab salad with lemon mayo served on hard rolls with butter lettuce leaves. Ready in only 10 minutes, these crab rolls have 190 calories and 7g of fat per serving.

Creamy Beef Rolls

Flaky crescent rolls filled with a spiced beef and cream cheese filling and baked until golden. These savory, buttery rolls have 175 calories and 11g of fat per serving.

Creamy Dijon Chicken Salad Sandwich

Chopped chicken coated in a delicious dijon mustard sauce piled high on whole grain bread. This lunch takes about only 10 minutes to prepare and has no cooking required. One sandwich has 33.6g protein and less than 400 calories.

Creamy Squash and Corn Soup

Butternut squash and corn simmered in butter then blended until smooth and served with beautiful squash blossoms. One serving has 177 calories and 4g of fat.

Crispy Lean Cheeseburger Loaf

Lean ground beef sauteed with sweet onions, rolled in dough with cheese and baked until golden brown. Ready in 45 minutes, this unique dish has 277 calories and 7g of fat per serving.

Crispy Potato Pizza

A thin and crispy pizza topped with sauteed onion, boiled fingerling potatoes and two kinds of cheese. Finish with thyme for flavor and presentation. One serving has 314 calories.

Cubans on Toast

Thinly sliced dijon pork tenderloin sandwiched between crisp toasts with a spiced mayo, Swiss cheese, dill pickles and Black Forest ham. One sandwich has 241 calories and 13g of fat.

Cucumber Turkey Burgers

Grilled lean turkey patties loaded with vegetables and served with a tangy cucumber mayo. Ready in 30 minutes, one burger has 316 calories and is very high in protein.

Curry Chicken Salad Pita

A chicken salad with an Indian flavor, stuffed in a pita with no cooking required. This meal is sure to appeal to those who like chicken salad and are looking for a meal that is low in calories and fat, and high in protein.

Dijon Egg Salad

A chopped hard-boiled egg and celery salad coated in a Dijon mayonnaise. This creamy egg salad is ready in 10 minutes and one serving has 173 calories.

Dijon Ham and Avocado Sandwich

A thin ficelle loaf spread with a tangy Dijon butter and topped with sliced Virginia ham and creamy avocado. A sprinkle of sea salt finishes this sandwich.One serving has 400 calories.

Dill Egg Salad Pita Pockets

A halved pita stuffed with hard boiled eggs, cheddar cheese and a refreshing dill mayonnaise. Serve with lettuce, tomato and alfalfa sprouts. One serving has 290 calories.

Dolmas Lavash Wrap

Stuffed grape leaves wrapped in whole-wheat lavash with a Greek inspired cucumber and feta yogurt sauce. Ready in 15 minutes, one serving has 384 calories and 4g of fat.

Double Decker Roast Beef Sandwich

This double decker sandwich is made up of two layers of thinly sliced roast beef, tomato chutney and blue cheese on whole grain bread. One sandwich has less than 300 calories, 8g of fat and 25g protein to keep you full and satisfied throughout your day.

Easy Beef Empanadas

Thin pizza dough pockets filled with sauteed ground beef and onions, then baked until golden brown. This quick and healthy spin on empanadas have 315 calories and 8.4g of fat per serving.

Easy Tuna Salad

An easy to make and very healthy tuna salad that is ready to eat is less than 5 minutes. This tasty meal contains less than 200 total calories with less than 2 grams of fat and over 18 grams of protein.

Falafel Pita Sandwiches

Homemade falafel patties stuffed in halved pitas with a creamy avocado spread, zesty red onion and microgreens. One pita sandwich has 281 calories and 9.5g of fat.

Fancy Ham and Cheese Focaccia

Soft focaccia layered with thin prosciutto, Muenster cheese and a drizzle of balsamic vinaigrette, wrapped in foil and baked until melty. One wedge has 233 calories and just over 9g of fat.

Feta Stuffed Chicken Pita

A tasty chicken breast stuffed with feta cheese served on pita bread. With over 26 grams of protein and less than 300 total calories this meal is sure to please. Ready to serve in under 10 minutes.

French Tuna Sub Sandwich

A whole-wheat French baguette rubbed with garlic and basil olive oil then filled with a lemon tuna and egg salad. One serving has just under 250 calories and is ready in 40 minutes.

Fresh Shrimp Tacos

Tender shrimp tossed with a cilantro-lime tomato and avocado marinade then wrapped in warm corn tortillas. Two tacos have 261 calories and 7.8g of fat. These bright seafood tacos are ready in 20 minutes.

Fresh Tomato Tortilla Pizza

A crispy multigrain tortilla topped with pesto, mozzarella cheese, Italian herbs and thinly sliced tomatoes. This quick and easy pizza has 265 calories and 17g protein.

Fruity Berry Soup

Three kinds of berries boiled down into a soup with flavors of cinnamon and cloves. Serve warm or chilled with lemon slices. One serving has 124 calories and less than 1g of fat.

Garbanzo Cheeseburgers

Toasted whole-wheat hamburger buns topped with garbazno bean patties, American cheese and all the fixins. These falvorful vegetarian burgers have 346 calories and 11g of fat per serving.

Garden Chickpea Pitas

Whole-wheat pitas stuffed with mixed vegetables, feta cheese and Indian spiced chickpeas. This is a nutrient packed lunch that is high in protein and has 371 calories per serving.

Garlic Shrimp Subs

Toasted whole-wheat buns topped with a creamy, crunchy garlic grilled shrimp salad. These delicious shrimp subs have 341 calories per serving and are high in protein.

Garlic Tempeh Burgers

Crumbled tempeh patties grilled and served on toasted, garlic-rubbed buns with mayo, lettuce and tomato. This unique spin on a classic burger has 331 calories per serving and is vegetarian friendly.

Giant Grilled Zucchini Sandwich

Grilled zucchini, onion and bell peppers tosed in balsamic vinegar and piled high on ciabatta bread with gourmet greens and fresh mozzarella. One serving has 338 calories and 11g of fat.

Ginger Peanut Chicken and Vegetable Wraps

Shredded chicken and crisp veggies in a peanut butter ginger-lime sauce, all wrapped in warm whole-wheat tortillas. Ready in 20 minutes, one serving has 209 calories and 6.5g of fat.

Granny Smith Grilled Cheese

Sweet granny smith apples and melted mozzarella cheese between grilled whole-wheat bread. This grown up grilled cheese is ready in 15 minutes and has 371 calories.

Greek Chicken Pitas

Citrus marinated chicken served on whole pitas with a cool, cucumber yogurt sauce and tangy red onion. One serving of this Greek inspired dish has 367 calories and is very high in protein.

Greek Steak Wraps

Flank steak brushed with garlic and vinegar served on rosemary wraps with sauteed bell peppers and a cucumber yogurt sauce. These flavorful wraps have 333 calories and 13g of fat.

Greek Vegetable Wrap

Whole wheat tortillas loaded with balsamic marinated fresh vegetables and feta cheese. These Greek inspired wraps are vegetarian friendly and have 267 calories per serving.

Grilled Monte Cristos

Dijon turkey and swiss sandwiches coated in egg and grilled until crispy. This healthier version of the classic deep fried sandwich has 332 calories and 7g of fat, and still has the familiar dusting of sugar!

Grilled Tomato and Cheese Sandwiches

Fresh mozzarella cheese, vine ripened tomatoes and fresh basil sandwiched between buttery grilled whole-wheat bread. Ready in just over 10 minutes, one sandwich has 323 calories.

Grilled Zucchini Sandwich w/Cilantro Mayo

Grilled zucchini layered with mozzarella cheese, roasted red peppers and cilantro mayonnaise on toasted whole grain bread. A flavorful and healthy lunch, for 317 calories 16g fat and 11.8g protein.

Guiltless Cream of Broccoli Soup

A thick and creamy broccoli soup with sharp cheddar cheese. With only 157 calories and 6g of fat, this soup is full of flavor and can be enjoyed all the time guilt-free!

Ham and Roast Beef Sub

A hollowed out bread loaf spread with a creamy cheese sauce, lean ham, roast beef and dill pickles. Chill this sub 2 hours to develop the flavor. One serving has 304 calories and 23g protein.

Hearty Split Pea Soup

Slow simmered split pea soup with sauteed veggies and herbs, pureed until smooth and creamy. This soup takes about 2.5 hours to prepare and one serving has 256 calories.

Hummus Apple Sandwiches

Broiled multigrain toast topped with creamy hummus, sweet apples and sharp Cheddar cheese. These sandwiches are packed with flavor and have 375 calories per serving.

Italian BLT

Crispy pancetta, peppery arugula and Tigerella tomato slices on rustic sourdough bread with a Dijon mayo. Ready in under 20 minutes, one sandwich has 282 calories and 8.7g of fat.

Italian Grilled Cheese

An Italian spin on a grilled cheese sandwich with tomatoes, basil and fresh mozzarella cheese. Ready in about 15 minutes, one serving of this rustic, hearty lunch has 314 calories, 16g of fat and 13g protein.

Italian Style Penne

Broiled red bell peppers, kalamata olives, artichokes and penne tossed in pesto and served with pine nuts. This Italian style penne has just over 400 calories per serving and is bursting with flavor.

Kickin' Turkey Salad Sandwiches

A creamy turkey salad with spicy horseradish and refreshing cucumber slices on rye bread. Ready in 15 minutes, one of these hot and cool sandwiches has 278 calories and only 3.4g of fat.

Layered Mexican Veggie Pizza

Black beans and corn layered between flour tortillas with shredded cheese and baked until crispy. This pizza serves four and one serving has 440 calories and is high in protein.

Lean Pesto Cheeseburgers

Simple and lean ground beef patties topped with Parmesan cheese, lettuce, tomato, pesto and onion on toasted Portuguese rolls. Ready in 20 minutes, one burger has 347 calories.

Lemon Herb Artichoke Soup

A pureed artichoke and herb soup served with dollops of whipped cream and a fresh lemon-herb topping. This tangy citrus soup is ready in 40 minutes and has 201 calories per serving.

Lemon Pepper Tilapia

Fresh tilapia cooked in brown butter until crispy and served with a reduced lemon-peppercorn pan sauce. This flavorful fish dish has 282 calories and 8.3g of fat.

Lemon Turkey and Spinach Sandwich

Whole-grain bread slathered with a lemon mayonnaise and stacked with sliced turkey, tomato and baby spinach. This deli sandwich takes 5 minutes to prepare and has 300 calories and 7g of fat.

Light Broccoli Cheddar Soup

A chunky broccoli and cheddar cheese soup made with fresh vegetables, spices and savory broth. These ingredients provide tons of flavor without all the calories- only 205 per serving to be exact!

Lightened Chicken Noodle Soup

An easy chicken noodle soup made in one pot with aromatic vegetables and herbs. Using a rotisserie chicken really cuts down the prep in this recipe. One serving has 223 calories and 7g of fat.

Meatball Subs

Spiced ground turkey meatballs simmered in garden pasta sauce then sandwiched between hoagie buns with two kinds of cheese. Enjoy this comforting lunch anytime as it has only 231 calories and 9g of fat.

Mini Spinach Pies

Finely chopped fresh spinach baked with creamy ricotta in muffin pans for individual mini pies. Ready in 30 minutes, two pies have 141 calories and 8g of fat.

Mushroom and Cream Cheese Pastries

Flaky phyllo rolls filled with sliced mushrooms, onion, garlic, cream cheese, herbs and spices. One serving of these delicious rolls has only 47 calories and 1.4g of fat.

Open Faced Crab and Swiss Sandwiches

Toasted English muffins topped with a creamy crab salad full of crunchy vegetables and melted cheese. Ready in 25 minutes, one sandwich has 251 calories and 6g of fat.

Open Faced Watercress Radish Sandwiches

A crispy baguette spread with a goat cheese butter then topped with thinly sliced radishes and a pinch of salt. This simple but elegant sandwich has 267 calories per serving and is ready in 10 minutes.

Pastrami and Provolone Wraps

Salty pastrami and provolone rolled up in tortillas with a roasted red pepper cream cheese and fresh veggies. Ready in 20 minutes, these wraps have 271 calories and 10g of fat per serving.

Pepper Grilled Cheese

Sourdough bread topped with a mashed pinto bean salsa, a Cheddar yogurt sauce and warm poblano peppers, pressed until golden. These Mexican grilled cheeses have 415 calories and 6g of fat.

Pesto Chicken Quesadilla

Roasted chicken, mozzarella cheese, toasted pine nuts and pesto grilled between two multigrain tortillas until crispy. One wedge of this Mediterranean style quesadilla is very high in protein.

Pesto Turkey and Cheese Roll

A whole wheat dinner roll topped with pesto, turkey breast and shredded provolone, served warm and melted. Ready in just over five minutes, this quick and easy lunch has 250 calories.

Pesto Turkey Sandwich

Lean turkey and mozzarella cheese served on a ciabatta roll with pesto, baby spinach and pickle slices. This is a kicked up version of a simple turkey and cheese that has 470 calories and is high in protein.

Pesto Veggie Soup

A chunky, tomato-based vegetable noodle soup with basil bread crumbs and Parmesan cheese. This healthy, nutritious soup has just over 100 calories and 2g of fat per serving.

Pickle Chicken Salad on Crackers

A creamy chicken salad with a tangy pickle relish that comes together in only five minutes. Serve with whole-wheat crackers for a light lunch. This meal has just under 300 calories.

Portobello Burgers w/Tangy Fennel Slaw

Baked portobello mushrooms spread with pesto and served on whole-grain buns with a carrot and fennel slaw. These vegetarian "burgers" have 245 calories a piece and are ready in 45 minutes.

Pressed Turkey Reubens

Smoked turkey and Swiss cheese piled between two slices of rye bread with Dijon mustard, sauerkraut and Thousand Island dressing. These tangy sandwiches have 255 calories each.

Quick BBQ Turkey Sandwiches

Whole-wheat buns topped with a mixture of lean ground turkey simmered in a sweet pineapple and tomato sauce. Barbeque doesn't have to take all day to taste delicious! One serving has 280 calories.

Red Pepper Pesto Quesadillas

Two crispy flour tortillas stuffed with a smooth red pepper paste, pesto and melted goat cheese. This is sure to be the most flavorful quesadilla you've tried! One serving has 366 calories.

Reuben Chicken Quesadillas

A Mexican twist on a classic reuben sandwich! Chicken, Swiss, sauerkraut and Russian dressing baked in a flour tortilla until crispy. One quesadilla has just about 400 calories.

Roast Beef au Jus Sandwiches

A savory roast beef sandwich with a steak sauce mustard and beef broth dipping sauce. This quick version is ready in just under 15 minutes. One sandwich has 340 calories and 7g of fat.

Roasted Red Pepper Turkey Subs

A deli turkey and Swiss sandwich with roasted red peppers, spinach, cucumbers, sprouts and avocado. An herb mayo adds even more flavor to this sandwich! One serving has 357 calories and 9g of fat.

Rosemary Lemon Chicken Sandwiches

Roasted chicken marinated in lemon juice and rosemary served on crispy baguettes with a rosemary mayo and thick fontina cheese. This fancy sandwich is full of herb flavor with 382 calories.

Rustic Tomato Sandwiches

Crispy whole-grain cheese toast topped with a garlic herb mayo and thick sliced tomatoes. Ready in 15 minutes, these rustic sandwiches have 389 calories per serving.

Salami Grilled Cheese

Jarlsberg cheese and thin salami melted between two slices of pressed rye bread with hot mustard. Ready in 15 minutes, each sandwich has 263 calories and 15g of fat.

Sauteed Mushroom and Goat Cheese Sandwich

Toasted sourdough bread topped with sauteed mushrooms and peppers, soft goat cheese and thick tomato slices. This meaty but vegetarian sandwich has 410 calories and 10g of fat per serving.

Seafood Pasta w/Red Sauce

Angel hair pasta topped with a delicious red clam sauce for a break from the traditional spaghetti. This tasty meal comes in under 400 calories per serving and contains over 40g of protein. Ready to serve in approximately 25 minutes.

Sesame Chicken and Orange Pitas

Crispy skinned roasted chicken basted with orange marmalade and sesame seeds served in pitas with orange slices. One of these sweet, citrus pitas has 430 calories and is high in protein.

Shredded Balsamic Chicken Pitas

Shredded chicken breast tossed with sun dried tomatoes, Asiago cheese and basil served in pitas with mixed greens. Ready in 20 minutes, these rustic pitas have 342 calories and 9g of fat per serving.

Shredded BBQ Chicken Bagel Sandwiches

Shredded chicken tossed in your favorite barbeque sauce then piled on whole-wheat bagels with mozzarella cheese and baked until melty. Half a bagel has 225 calories and 5g of fat.

Shrimp and Couscous Packets

Herb shrimp grilled in foil packets with fluffy couscous and served with a fresh mango and avocado salsa. This summery dish is ready in 40 minutes and has 397 calories and 10g of fat per serving.

Skinny Clam Chowder

A thick and creamy clam chowder with potatoes, bacon and chives. This delicious but healthier version of clam chowder has 180 calories and 9g of fat per serving.

Slow Cooked Beef and Bean Chili

Cubed beef round and hearty kidney beans slow-simmered in a spiced beer broth and served with minced onion and sharp cheddar cheese. Each serving of this hearty chili has 231 calories and 5g of fat.

Slow Cooked Pulled Pork Sandwiches

A brown-sugar rubbed pork loin simmered in a sweet and tangy sauce, shredded and served on whole-wheat buns. One serving has just under 400 calories and is very high in protein.

SLT Sandwich

A salmon, lettuce and tomato sandwich on pumpernickel bread with reduced-fat cream cheese instead of mayo! Ready in 15 minutes, these sandwiches have 286 calories and 9g of fat each.

Southern Chicken Stew w/Garlic Toast

Crispy chicken simmered with corn and lima beans in a savory chicken broth and served with crispy garlic toast. A cup of soup and one toast has 319 calories and 9g of fat.

Southwestern Chicken Pizza

A thin pizza crust topped with salsa, shredded cheese and sauteed chicken with onions and green pepper. Ready in 40 minutes, this pizza serves 12. Each serving has 191 calories and 8g of fat.

Southwestern Squash Tacos

Warm whole-wheat tortillas filled with diced zucchini, summer squash and spicy peppers. These vegetarian tacos take 20 minutes to make and have 170 calories and 4g of fat.

Spice Rubbed Chicken Pitas

Indian spiced chicken served in whole-wheat pitas with a cool, cucumber yogurt, lettuce tomato and onion. These Indian inspired hot and cool pitas have 333 calories and 5g of fat per serving.

Spiced Butternut Squash Soup

Roasted butternut squash simmered with vegetable broth and spices, pureed until smooth and served with yogurt and fresh chives. This creamy and delicious soup has only 60 calories and 1g of fat per serving!

Spiced Chicken Lettuce Wraps

Ground chicken spiced with chili powder and cumin served in crisp lettuce leaves with tangy Greek yogurt. This filling lunch has 265 calories and 4g of fat for three wraps.

Spiced Pumpkin Tacos

Fresh cubed pumpkin served in flour or corn tortillas with creamy avocado and cilantro. These vegetarian tacos are ready in 30 minutes and have only 100 calories and 4.1g of fat per serving.

Spiced Vegetables on Cheese Toast

Crispy French bread topped with Muenster cheese and sweet mango chutney, served with salad greens and spiced sauteed vegetables. This balanced lunch has 316 calories and 10g of fat per serving.

Spinach and Cheese Bake

Chopped spinach, creamy ricotta and tangy feta cheese baked with egg whites until fluffy. In just over one hour, this under 200 calorie lunch will be ready to serve.

Spinach and Mushroom Crepes

Soft crepes filled with sauteed mushrooms, spinach and shredded Swiss cheese. Ready-to-use crepes make this dish quick and easy to make. One serving has only 120 calories and 5.3g of fat.

Spinach and Turkey Pitas

Whole-wheat pitas stuffed with a filling of ground turkey and chopped spinach sauteed with garlic and onion. Ready in 35 minutes, each pita has just over 300 calories and 4.8g of fat.

Spinach Mozzarella Pizza Rolls

This easy lunch is made up of fresh spinach, melted mozzarella and pizza sauce rolled into a whole-wheat tortilla. One serving has only 217 calories and 7g of fat, and since it takes less than 5 minutes to prepare, it is a great on-the-go lunch.

Spring Asparagus Sandwiches w/Lemon Sour Cream

Toasted English muffins topped with sliced chicken breast, fresh asparagus and a bright lemon cream sauce. This summery dish is ready in 15 minutes and has 385 calories and 11g of fat per serving.

Spring Rolls w/Peanut Sauce

Thin spring roll wrappers filled with tangy, crunchy vegetables and soft noodles served with a sweet peanut sauce. Ready in 30 minutes, one serving has 135 calories and 5g of fat.

Stir Fried Spinach Roll

A baked spinach roll filled with stir-fried vegetables and topped with bright yellow corn. This unqiue, garden lunch has 185 calories and 7g of fat per slice.

T-BLT w/Pesto

A "T-BLT" is a different spin on a classic BLT, made with sliced turkey, turkey bacon, lettuce and tomato. Creamy basil pesto spread makes this sandwich even more flavorful. One sandwich has 325 calories, 11g of fat and 20g protein.

Tangy Grilled Chicken Wraps

Flour tortillas filled with warm stir-fry vegetables, grilled chicken strips and tangy Italian dressing. Ready-made ingredients make this a quick and easy lunch to prepare. One wrap has 290 calories and 6g of fat.

Tasty Tuna Burgers

White tuna patties flavored with tangy Italian dressing and sweet pickle relish. Enjoy these burgers plain or on whole-wheat buns. Two patties equal just under 300 calories and have 44g protein!

Teriyaki Tofu w/Broccoli

A vegetarian teriyaki tofu made with veggies and delicious spices. Ideal served as a side or as a meal. Each serving contains less than 120 calories, 13g of protein, and 3g of fat.

Tex Mex Chicken Burger

A Mexican style chicken burger that is packed with protein and can be prepared in under 1 hour. For those following a diet eliminate the challah roll and reduce the total calories (-220), fat, and carbohydrates.

Three Bean Red Chili

A spicy tomato-based chili with black, kidney and pinto beans. Toasted spices add delicious flavor to this chili. Ready in one hour, it has 345 calories and 10g of fat.

Toasted Peanut Butter and Jelly

Creamy peanut butter and raspberry jam sandwiched between whole-wheat bread, dipped in egg and grilled until toasted. This sandwich will take you back to being a kid with only 279 calories.

Tomato Basil Mushroom Pit-zas

Crispy garlic pitas topped with creamy goat cheese, hearty mushrooms, tomato and basil. These pit-zas are easy to make and have only 283 calories and 8.5g of fat per serving.

Tomato Basil Turkey Burgers

A delicious turkey burger with a slight Italian flare. This burger is ideal for individuals who enjoy turkey burgers without the extra calories. With under 400 calories and less than 10g of fat, this meal is ideal for individuals on a diet.

Tomato Dill Roll-Ups

Herb cream cheese, thinly sliced tomatoes and fresh spinach leaves rolled up in flour tortillas. These rolls take 15 minutes to prepare and need to be chilled at least an hour. One serving has 271 calories.

Tri-Color Veggie Stackers

A rainbow of colorful vegetables and pesto stacked in layers on thick ciabatta bread. These flavorful vegetarian sandwiches have 395 calories and are ready in just over 40 minutes.

Tropical Shrimp Tostadas

Grilled lime shrimp, zucchini and pinapple served on crispy corn tortillas with lettuce and avocado. Find a beach chair and enjoy this tropical dish with only 372 calories.

Tuna and Egg Salad Wrap

Whole-wheat tortillas filled with a creamy, crunchy tuna salad and fresh toppings. Hard-boiled eggs add even more protein-30g total. One wrap has 328 calories and 7g of fat.

Tuna Salad Spinach Wraps

A tangy mustard tuna salad with crunchy vegetables served in spinach tortillas with shredded lettuce. This light, garden fresh dish has 340 calories and 9g of fat per serving.

Turkey Taco Chili

An easy, one-skillet turkey chili with everything you love about tacos- spices, fresh toppings and lots of cheese! Serve without garnishes to cut out 100 calories.

Vegan Burger Patties

These vegan patties are loaded with tofu, potatoes, corn, mushrooms and more! You won't miss the meat in this dish. Serve on whole-wheat buns if desired. One patty has 153 calories and 8g of fat.

Vegetable Cream Cheese Sandwiches

Cucumber and red peppers mixed with soft cream cheese and served on whole-grain bread with lettuce. These vegetarian-friendly sandwiches have 356 calories and 12g of fat per serving.

Vegetable Herb Soup

An easy, one-pot soup made with sauteed vegetables, cabbage and kidney beans. Both fresh and dried herbs add great flavor to this soup. One serving has 138 calories and 3g of fat.

Vegetable Pit-za

A whole-wheat pita pocket serves as a crust for your favorite vegetables. This recipe is easy and versatile for lunch, and has only 250 calories and 8.5g of fat.

Veggie Muffin Pizza

A toasted English muffin topped with pizza sauce, chopped vegetables and mozzarella cheese. This recipe serves one in just under 15 minutes and has 195 calories and 3g of fat.

Veggie Sloppy Joes

Black beans and veggies simmered in a spiced tomato sauce. The vegetarian filling mixture itself is so good, the buns are optional! One serving has 250 calories and 14g of fat.

White Bean and Broccoli Soup

Fresh broccoli and meaty cannellini beans pureed with extra-sharp cheddar cheese forms a thick and creamy soup. Ready in 20 minutes, one cup of soup has just over 150 calories and 7g of fat.

White Bean and Tuna Salad

A bright and flavorful white bean and tuna salad with juice cherry tomatoes and crunchy scallions. Enjoy this salad by itself or as a wrap. One cup of salad has just over 250 calories and 8g of fat.

Zesty Cheeseburgers

A flavorful lean cheeseburger seasoned with spices, onions, and tomatoes. Each cheeseburger is under 200 calories and packs over 26g of protein while maintaining a fat content of less than 7g. Ready to serve in under 20 minutes.

Zesty Roasted Red Pepper Soup

Roasted red bell peppers in a zesty tomato broth served with crème fraîche and a sprinkle of parsley. This unique spin on tomato soup takes 30 minutes to prepare and has only 72 calories per serving!