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8 Low Calorie Lunch Ideas (Stay Full Longer!)

8 Low Calorie Lunch Ideas (Stay Full Longer!) https://sportssamurai.com

Low calorie lunch ideas are not a new concept. One of the most common ways to get a low calorie lunch is to keep the meal at under 500 calories. Sports Samurai recognises that many people want healthy low calorie lunch ideas, but they also want these to be delicious. And we’ve got our best in store for you in this article.

We’ve also noticed a gap at Sports Samurai…

The gap: There’s a need for a more complete list that includes foods that keep you full.

What do we mean by this?

There’s a need for a low calorie lunch list that shows not just what to eat but also utilises foods scientifically proven to keep you full longer. And that’s what we’re providing you today.

We mentioned something important in our article on 10 low calorie meals. It’s easy to eat a low calorie bowl of soup for lunch. You’ll lose weight by eating this way.

But will it keep you full? Nope!

In other words, will you be hungry 30 minutes later because the lunch you ate was not nutrient-dense? Yep!

Most of our low calorie lunches will contain meat since it’s a great source of protein. Protein-rich meals help keep you fuller for longer, which is exactly what we’re hoping to do. But we’ll include some vegetarian suggestions as well. Let’s get started.

Our low calorie lunch ideas:

Amazing Apple-Potato Homefries, Onion-Baked Fish, Orange Slices

Low Calorie Lunch
(SportsSamurai.com)

Total calories: 406, Prep time: 15 mins

These incredible apple and potato homefries go great with any meat. But we’ve chosen fish. Fish is a popular nutrient-dense food and it’s high in protein. Added to that, we’ve included some delicious orange slices next to the onion baked fish for a tasty and nutritious lunch you can make in 15 minutes.

What ingredients do you need?

Apple and Potato Homefries

  • White potatoes
  • Butter
  • Olive oil
  • Medium apple
  • Onion
  • Salt and pepper

Onion Baked Fish

  • Fish fillets
  • Onion
  • Olive oil

Orange Slices

  • Large orange

How do you make it?

For the apple potato homefries, boil the potatoes. Once boiled, fry up the ingredients in a pan. Check out the full recipe here.

The fish is even easier than the fries. First, you tear off a sheet of aluminium foil. Second, you add your fish fillet and onions with a drizzle of olive oil on top. Third, seal it all up and bake in the oven. Go here for the official cooking instructions. For our nutritional stats, we used codfish. But you can use any fish you like.

Cut up your orange into slices and serve it alongside the rest of the meal.

The Nutrition Stats

  • Calories: Potatoes – 206, Cod – 138, Orange – 62 (Total = 406)
  • Protein: Potatoes – 4.7g, Cod – 23.7g, Orange – 1.2g (Total = 29.6g)
  • Carbs: Potatoes – 28g, Cod – 0.5g, Orange – 15.4g (Total = 43.9g)
  • Fat: Potatoes – 9g, Cod – 4.1g, Orange – 0.2g (Total = 13.3g)
  • Sat Fat: Potatoes – 4g, Cod – 0.7g Orange – 0g (Total = 4.7g)

Perfect Peppered Beef Tenderloin, Caramelised Onion Mashed Potatoes, and Juicy Grapes

Low Calorie Lunch Ideas – (Stay Full Longer!) https://sportssamurai.com

Total calories: 495, Prep time: 20 mins

Meat has been a man-pleaser for centuries. At Sports Samurai, we like just about every meat there is. But a properly cooked peppered beef tenderloin can satisfy the pickiest of pallets. Cook with fresh black pepper, garlic, and a little olive oil. We can assure you: it will not disappoint.

Add some caramelised mashed potatoes and you’re headed for paradise.

What ingredients do you need?

Peppered Beef Tenderloin

  • Beef tenderloin (or any beef really)
  • Minced garlic
  • Ground black pepper
  • Olive oil

Caramelised Onion Mashed Potatoes

  • Potatoes
  • Onion
  • Olive oil
  • Salt
  • Garlic

Cold Grapes

  • Yep, grapes

How do you make it?

The peppered beef tenderloin is easy to make. Season it, then let it sit in the fridge. Once it’s out, grill it or bake in the oven. For the complete instructions, visit this step-by-step guide.

The caramelised onion mashed potatoes are another simple side dish. Boil the potatoes until soft. Mix together with the rest of the ingredients and heat. For the complete instructions, visit this step-by-step guide.

The cold grapes are a great additional burst of flavour. Serve them up on the side and you’re ready to go.

The Nutrition Stats

  • Calories: Tenderloin – 276, Potatoes – 99, Grapes – 120 (Total = 495)
  • Protein: Tenderloin – 20g, Potatoes – 0, Grapes – 0.6g (Total = 20.6g)
  • Carbs: Tenderloin – 0, Potatoes – 7g, Grapes – 14.1g (Total = 21.1g)
  • Fat: Tenderloin – 21g, Potatoes – 0g, Grapes – 0g (Total = 21g)
  • Sat Fat: Tenderloin – 8g, Potatoes – 0g, Grapes – 0g (Total = 8g)

Hot Hungarian Goulash, Crisp Citrus Chips, and Easy Baked Apples

Low Calorie Lunch Ideas – (Stay Full Longer!) https://sportssamurai.com

Total calories: 410, Prep time: 20 mins

This is one of our favourite low calorie lunch ideas on a cold afternoon. The warmth of the hungarian goulash and easy baked apples warms the soul. The crispy sweet citrus chips made from orange slices round out a perfect lunch.

Eat this one at work and your colleagues are bound to be jealous. You might want to pack a sharp fork just for defensive measures. Just kidding…

What ingredients do you need?

Hungarian Goulash

  • Beef round steak (or any beef really)
  • Onions
  • Potatoes

Crispy Citrus Chips

  • Oranges (we like blood oranges)
  • Cinnamon

Easy Baked Apples

  • Apples
  • Sugar-free orange soda

How do you make it?

The goulash is pretty straight forward. Cook the meat, add in the ingredients and let it boil. Add salt to taste. For more, see this step-by-step guide.

The crispy citrus chips couldn’t get any easier. Just slice them up and bake them. We like to add a good dusting of cinnamon to our chips. For complete instructions, visit this step-by-step guide.

The easy baked apples round out the meal with a warm, sweet taste. Place the apple slices in a baking dish and pour the diet orange soda over the top. Bake and serve. Visit this step-by-step guide.

The Nutrition Stats

  • Calories: Goulash – 295, Citrus Chips – 60, Baked Apples – 55 (Total = 410)
  • Protein: Goulash – 56g, Citrus Chips – 0g, Baked Apples – 1g (Total = 57g)
  • Carbs: Goulash – 24g, Citrus Chips – 15g, Baked Apples – 15g (Total = 54g)
  • Fat: Goulash – 16g, Citrus Chips – 0g, Baked Apples – 0g (Total = 16g)
  • Sat Fat: Goulash – 7g, Citrus Chips – 0g, Baked Apples – 0g (Total = 7g)

Why not treat yourself to a new gym bag or backpack?


Garlic Butter Noodles, Shredded & Marinated Flank Steak, and a Crisp Apple

Low Calorie Lunch Ideas – (Stay Full Longer!) https://sportssamurai.com

Total calories: 428, Prep time: 15 mins

Pasta ranks high on the satiety scale. Cooking it to perfection and smothering it in buttery garlic is heavenly all by itself. That’s what we love about garlic butter noodles. Not to mention, they’re easy to make and store for the next day.

To make it even better, we’re going to add some marinated and shredded flank steak to it. Remember, any meat will do if you have a favourite. Or, add Quorn or soy products if you’re vegetarian.

Finally, we’ll round it off with a deliciously sweet crisp apple.

What ingredients do you need?

Garlic Butter Noodles

  • Spaghetti noodles
  • Salt
  • Pepper
  • Butter
  • Garlic

Shredded Marinated Flank Steak

  • Flank steak (or any meat really)
  • Tomatoes
  • Onion
  • Garlic
  • Salt
  • Olive oil

Crisp Apple

  • Standard apple, your choice

How do you make it?

Spaghetti noodles are universal. You already know how to make these. Our favourite twist on them is to add ample butter and garlic.

Pro Tip: Keep a container of garlic salt (mixed) on hand. This comes in handy any time both are called for in a recipe.

For the shredded marinated flank steak, just cook it until it’s tender. Then shred it up with a fork or your hands. Mix it in with the noodles for a protein-flavoured kick. A great addition to our low calorie lunch ideas list!

For the complete instructions, visit this step-by-step guide.

The apple on the side adds simplicity and flavour to this lunch. Not to mention, apples are a terrific diuretic.

The Nutrition Stats

  • Calories: Noodles – 196, Flank Steak – 180, Red Apple – 52 (Total = 428)
  • Protein: Noodles – 2.7g, Flank Steak – 24g, Red Apple – 0.3g (Total = 27g)
  • Carbs: Noodles – 54g, Flank Steak – 0, Red Apple – 14g (Total = 68g)
  • Fat: Noodles – 3.7g, Flank Steak – 9g, Red Apple – 0g (Total = 12.7g)
  • Sat Fat: Noodles – 2g, Flank Steak – 4g, Red Apple – 0g (Total = 6g)

Scrumptious Scottish Porridge, Topped with Oranges & Bananas

Low Calorie Lunch
(SportsSamurai.com)

Total calories: 481, Prep time: 20 mins

Porridge has been feeding hungry Samurai since 9000 BC. Although it is commonly eaten for breakfast, it’s a great lunchtime meal as well. The thick consistency of scottish porridge, obtained from boiling oats, leaves you feeling full for a long time.

Add in the refreshing flavours of oranges and bananas to have a full spectrum of textures and tastes. This meal is simple to make and will not disappoint the tastebuds.

What ingredients do you need?

  • Scottish pinhead oats (or rolled oats)
  • Milk (or water if you prefer)
  • Salt (optional)
  • Maple syrup, brown sugar, jam (optional)

How do you make it?

Making the Scottish porridge is just a matter of mixing milk and oats. Then boil them until nice and thick. Add the oranges and bananas on top for sweetness.

Bonus flavour kicks include brown sugar, syrups, or jams. For complete instructions, visit this step-by-step guide.

The Nutrition Stats

  • Calories: Porridge – 356, Banana – 55, Orange – 70 (Total = 481)
  • Protein: Porridge – 11g, Banana – 1g , Orange – 1g (Total = 13g)
  • Carbs: Porridge – 60g, Banana – 15g , Orange – 16g (Total = 91g)
  • Fat: Porridge – 8g, Banana – 0g, Orange – 1g (Total = 9g)
  • Sat Fat: Porridge – 1.6g, Banana – 0g, Orange – 0g (Total = 1.6g)

Appetising Apple, Potato, and Onion Hash

Low Calorie Lunch
(SportsSamurai.com)

Total calories: 417, Prep time: 20 mins

Another one for our vegetarian followers. We’re looking out for you!

Hash comes from an old French word “hacher” which means “to chop.” Hash has been around for centuries, similar to porridge. There are many different ways to mix and match ingredients.

For our next low calorie lunch idea, we have an apple, potato and onion hash. Make sure to get your pan nice and hot. This will really crisp up those potatoes!

What ingredients do you need?

  • Potatoes
  • Olive oil
  • Butter
  • Apples
  • Onion
  • Salt & pepper

How do you make it?

Heat up the potatoes until soft enough to chop up. Add them and all the rest of the ingredients to a hot skillet and mix them up. Cook until the potatoes until they’re crispy enough for your liking.

Serve and enjoy! For complete instructions, visit this step-by-step guide.

The Nutrition Stats

  • Calories: Hash – 417
  • Protein: Hash – 6g
  • Carbs: Hash – 39g
  • Fat: Hash – 27g
  • Sat Fat: Hash – 0g

Potato Crusted Red Snapper, Honey Roasted Apple Sauce, & Homemade Grapple Juice

Low Calorie Lunch
(SportsSamurai.com)

Total calories: 500, Prep time: 20 mins

Any fish fillet of choice can really be used in this awesome low calorie lunch recipe. We chose snapper because it is one of our favourite forms of protein. However, it’s the potato crust that gives it the pleasing crunch in every bite. Try it and you’ll see.

The honey roasted apple sauce bursts with flavour in every spoonful. And the optional grapple juice makes washing it all down a complete pleasure.

What ingredients do you need?

Potato Crusted Red Snapper

  • Potatoes
  • Horseradish
  • Salt, pepper
  • Fish fillet
  • Olive oil
  • Lemons

Honey Roasted Apple Sauce

  • Apples
  • Sweet butter
  • Lemon juice
  • Sea salt
  • Honey

Grapple Juice

  • Apples
  • Grapes

How do you make it?

The potato crusted snapper is your basic battered-fish meal. Except, in this case, the horseradish and other ingredients kick it up a notch. For complete instructions, visit this step-by-step guide.

The honey roasted apple sauce adds a nice texture change and sweetness to this meal. If you have a food blender handy, this just became easy. For complete instructions, visit this step-by-step guide.

The fruity grapple juice fits within our high satiety guidelines and provides a crisp, sweet refreshment. It looks appealing too.

The Nutrition Stats

  • Calories: Red Snapper – 236, Apple Sauce – 90, Grapple – 174 (Total = 500)
  • Protein: Red Snapper – 24.5g, Apple Sauce – 0g, Grapple – 0.8g (Total = 25.3g)
  • Carbs: Red Snapper – 0g, Apple Sauce – 23g, Grapple – 39.7g (Total = 62.7g)
  • Fat: Red Snapper – 1.6g, Apple Sauce – 0g, Grapple – 1.3g (Total = 2.9g)
  • Sat Fat: Red Snapper – 0g, Apple Sauce – 0g, Grapple – 0g (Total = 0g)

Hefty Hasselbeck Potatoes, Crunchy Apples, and Juicy Oranges

Low Calorie Lunch Ideas – (Stay Full Longer!) https://sportssamurai.com

Total calories: 358, Prep time: 20 mins

At Sports Samurai, we realise not everyone likes eating meat. This is one of our go-to low calorie lunch ideas when we’re dodging the meat.

The hasselbeck potatoes are delicious and high on the satiety list. Adding a big, crunchy apple and juicy orange completes the full array of flavours.

What ingredients do you need?

Hasselbeck Potatoes

  • Potatoes
  • Garlic
  • Olive oil
  • Butter
  • Salt & pepper

Plus the apples and oranges, of course!

How do you make it?

It doesn’t get any easier than this. Slice the potatoes. Then, smatter all the ingredients among all the layers and bake!

The apples and oranges are enjoyed most fresh out of the fridge. It gives them a cold, crisp appeal. For complete instructions, visit this step-by-step guide.

The Nutrition Stats

  • Calories: Potatoes – 198, Apple – 90 , Orange – 70 (Total = 358)
  • Protein: Potatoes – 0g, Apple – 1g, Orange – 1g (Total = 2g)
  • Carbs: Potatoes – 52g, Apple – 20g, Orange – 27g (Total = 99g)
  • Fat: Potatoes – 0g, Apple – 0g, Orange – 0g (Total = 0g)
  • Sat Fat: Potatoes – 0g, Apple – 0g, Orange – 0g (Total = 0g)

Before we conclude, our low calorie lunch ideas are as follows:

  1. Amazing Apple-Potato Homefries, Onion-Baked Fish, Orange Slices
  2. Perfect Peppered Beef Tenderloin, Caramelised Onion Mashed Potatoes, and Juicy Grapes
  3. Hot Hungarian Goulash, Crisp Citrus Chips, and Easy Baked Apples
  4. Garlic Butter Noodles, Shredded & Marinated Flank Steak, and a Crisp Apple
  5. Scrumptious Scottish Porridge, Topped with Oranges & Bananas
  6. Appetising Apple, Potato, and Onion Hash
  7. Potato Crusted Red Snapper, Honey Roasted Apple Sauce, & Homemade Grapple Juice
  8. Hefty Hasselbeck Potatoes, Crunchy Apples, and Juicy Oranges

Conclusion

There you go! We have listed some of our favourite low calorie lunch ideas for you to try out. They’re unique and very different from the usual things you see, such as pasta or wraps. About half are for meat-lovers and the others are for our vegetarian friends.

Pro Tip: Experiement with other recripes than just the above. Once you have a full list of low calorie lunch ideas, lunch is no longer a problem.

We’d love to hear what you think about this article. Use the comment section below to let us know which one of our low calorie lunch ideas you enjoyed the most.


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