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10 Filling, Healthy Lunches

By , SparkPeople Blogger
Editor's Note: All this week, we're sharing meals, snacks and even desserts that can fit into your daily life. We combine our recipes with simple and nutritious sides for healthy meals, snacks and desserts that are calorie-conscious. You'll be amazed that you can fill your plate and still fit into your jeans the next day. (Find the whole series here.)

Brown bagging never sounded so good.

Today we're sharing 10 lunches that feature recipes from "The SparkPeople Cookbook: Love Your Food, Lose the Weight"--each with about 400 calories and many with less.

We want you to see how filling these lunches can be, how they rival what you could get at a fancy downtown bistro or your favorite sandwich shop, but for much less money. When all your co-workers see you bringing in Chef Meg's recipes, you'll be the envy of the breakroom.

We want to show you how these recipes are not only nutritious, they're delicious.
You'll need to pick up a copy of "The SparkPeople Cookbook" to access the recipes, but we will share some sneak peeks this week--and you can easily add recipes from the cookbook to your SparkPeople Nutrition Tracker, too!

So let's do lunch, shall we?
  1. Lower Count of Monte Cristo Sandwich with Life-saving Lentil Soup (372 calories)

  2. Baby Spinach Salad with Strawberries and Toasted Almonds with 3 ounces grilled chicken breast, 1 Multi Grain Roll and 1 square dark chocolate (388 calories)
  3. Beef and Blue Sandwich with 1 cup cherries (399 calories)
  4. Salade Nicoise with Crispy Capers and 1 slice whole-wheat bread (412 calories)
  5. Roasted Beet Salad with 1 serving whole-wheat crackers and 1/2 cup lentils (438 calories)
  6. Chicken Kebob Pitas with Creamy Cucumber Sauce and 1 apple with 1 cup skim milk (425 calories)
  7. Black Bean and Corn Salad atop 2 cups spinach with 1 serving baked tortillas chips topped with 1 ounce reduced-fat Cheddar (326 calories)
  8. Cheesy Pesto Bella Burgers with Baked Sunburst Fries and ketchup (414 calories)
  9. Crunchy Chicken Salad with 1/2 cup bulgur, 1 cup grapes and 1 cup milk (422 calories)
  10. Grilled Veggie Sandwiches with Fresh Mozzarella and Watercress Tomato Salad (394 calories)
What was in your lunch today?
photos by Randall Hoover Photography

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FIRYMIST 3/23/2021
Great ideas! Report
MILPAM3 11/10/2020
I enjoyed the last piece of salmon from dinner the other night. Report
CECELW 7/1/2020
crunchy chicken salad!! yes!! Report
GEORGE815 6/10/2020
Thanks Report
RYCGIRL 6/8/2020
thx Report
Thanks for sharing Report
Great Ideas!! Thanks for sharing this one!!!!! Report
Great article! Report
Thanks Report
thanks Report
thanks Report
great choices for lunches Report
Thanks Report
Great lunch ideas! Report
Great lunch ideas! Report
Great ideas!!! Thank you! Report
great ideas Report
I usually eat a small lunch, as I eat every two hours, 100-200 calories, things like 1/2 cup cottage cheese with a little pineapple, or a cheese stick with 4 crackers. I don't eat a real meal until dinner. Report
I agree with ZULAIKAH; these don't really sound very good. And we have to buy the book to get the recipes? Not a particularly helpful article. Who buys recipe books anymore? There are literally millions of free recipes online! Report
I am starting to get into the sparkrecipes! I love how clean they print! Report
Unfortunately, not many of these seem appetizing to me. Report
Yum. So many of these sound so good. Report
Oooo....I want to eat like this for lunch. Yesterday was our anniversary. We went downtown to the coffee shop for lunch. My husband had a gift card. It was $17 for the two of us for LUNCH. That's pricey. As much as I love that shop, we can't afford to eat there regularly. The suggested lunch menu sounds delicious. I have a lot of cookbooks. For the first time I am seriously considering getting the Spark cookbook. Report
I want to try these for ski lunches. Report
Today lunch will be a whole wheat pita stuffed with classic hummus and shredded carrots, with plain greek yogurt and strawberries for dessert.

I'm getting excited..... :) Report
The Crunchy Chicken Salad is amazing. With normal chicken salad, most of the time you taste the mayo. Not with this one! All the flavors really pop and the light dressing is perfect. Report
Lunch today will be a cup of Tomato Basil Soup, spring mix salad w/balsamic vinaigrette spritz, and a seckel pear. Report
My lunch was a tuna and avocado with salad wrap! Report
A salmon sandwich on whole wheat thin bun with greek yogurt, cucumbers, and feta. Dessert was a cup of red grapes and a small orange. :) Report
mmm. These all sound awesome. I'm interested in the crunchy chicken salad. Report
My typical lunch is weird, but healthy - in a cup, I mix 3 egg whites, one half cup of old fashioned oats and precooked sliced chicken sausage. I pour it into a small skillet sprayed with Pam and cook it on one side on low heat for a few minutes and then flip it. It's a big protein filled pancake!! Report
Lunch today was half of a sloppy joe sandwich on thin rye bread, a cup of cream of chicken soup, and ice water. Report
Whole grain toast with peanut butter, an orange, and a Yoplait light yogurt. And 2 big glasses of ice water! Report
Errr...well, today's lunch - suffice it to say - was an abomination unto the lard... Report
Lunch today: One Kashi Honey Flax Almond granola bar and a medium apple. Report
Rice, green beans, sesame chicken (homemade)
grapefruit (del Monte), apple, tea

Calories: 427
Carb: 77
Fat: 2
Protein: 28 Report
Here's a recommendation for the "lifesaving lentil soup" recipe. It's in the Sparkrecipes book. It has some nice deep flavor - for a soup you throw together in the crock pot with no "pre-cooking", it's just great! Report
A "pita pizza"! I cover a pita with some pizza sauce, a tiny amount of reduced fat cheese, and piled high with veggies and sometimes turkey pepperoni... It's always delicious! Report
My lunch is 3 slices of thin n' trim turkey, 2 slices 100% whole wheat bread, mustard, 1 tbsp lite mayo, spinach and shredded carrots, with an apple.
I know the carrots sound odd, but it gives it a nice crunch.

I can't wait to try the chicken salad in the cookbook!! Report
My lunch is 3 slices of thin n' trim turkey, 2 slices 100% whole wheat bread, mustard, 1 tbsp lite mayo, spinach and shredded carrots, with an apple.
I know the carrots sound odd, but it gives it a nice crunch.

I can't wait to try the chicken salad in the cookbook!! Report
My lunch today progresso soup light, 5 whole wheat crackers, baby spinach, grape tomotoes and sugar snap peas, and a serving of honey roasted almonds for the sweet and healthy finish. Report
Salmon burger on whole wheat bread with a smidge of dill dressing and a side of beets. Report
Bulgur pilaf + carrot & white bean salad. (Recognize the menu? Yup, it's Mollie Katzen after all these years!) Report
Low-sodium turkey on whole wheat pita, with a tangerine. Report
Homemade vegetable beef soup. Report
Butternut squash risotto with broccoli. Report
Looks Delicious! Will work one in today!! Report
All of the food looks great. Will have to try some of the recipes and ideas. God Bless You and Have a Wonderful Week. Report
Home made tomato soup and fresh veggies with dill dip.

Tomorrow's lunch is whole wheat crackers with cheese and herbs, spinach salad with strawberries and almonds from the Spark Cook Book. Report
Today's lunch was leftover Asian Chicken Salad from Spark Recipes, yummy! Incidentally, dinner last night was the Beef and Blue sandwich. I highly recommend it! It was wonderful! Report