Quick, healthy lunches!

Lunch doesn't have to boring to be healthy! Experiment with delicious and nutritious ingredients to keep energy levels up until tea time!

 1. Herbed Cheese and Tomato Sandwich: 398 calories. Why it rules: Cottage cheese is an awesome low-fat source of protein!

1 English muffin: 120 calories, ¼ cup low-fat cottage cheese: 40 calories, 2 slices tomato: 10 calories, ¼ avocado, sliced: 68 calories, 1 tablespoon spicy brown mustard: 5 calories, 1 leaf butter lettuce: 5 calories, 1 tablespoon chives, chopped: <1 calorie, Garlic powder to taste: <1 calorie. Side Snack: 1 small banana and one square of dark chocolate (130 calories)

2. Hawaiian Veggie burger: 380 calories. Why it rules: Avocado is a great swap for mayonnaise because it’s full of healthy monosaturated fats.

1 whole-wheat bun: 90 calories, 1 veggie burger patty: 100 calories, ¼ avocado, mashed: 68 calories, 1 round of pineapple: 25 calories, 2 tablespoons BBQ sauce: 15 calories, 1 handful alfalfa sprouts: 5 calories. Side Snack: 1 large handful of sweet potato chips (80 calories)

3. Crunchy Tuna Wrap: 382 calories. Why it rules: Greek yogurt makes this tuna salad just as creamy as the classic mayo would, but without all the extra fat and cholesterol!

1 whole-wheat wrap: 130 calories, ½ a 6oz.-can of tuna: 90 calories, ¼ cup non-fat Greek yogurt: 30 calories, ½ a celery stalk, chopped: 5 calories, 3 slices roasted red peppers: 30 calories, 1 handful of baby spinach: 5 calories, 1 squeeze of lemon juice: <1 calorie. Side Snack: 1 cup cherries (90 calories)

4. Turkey Wrap: 365 calories. Why it rules: Turkey is a tasty and lean source of protein. Bonus points for choosing the low-sodium kind!

1 whole-wheat wrap: 130 calories, 3 slices deli turkey: 90 calories, 2 tablespoons hummus: 60 calories, 1 tablespoon goat cheese: 60 calories, 1 handful baby spinach: 5 calories. Side Snack: 9 Parmesan Garlic and Herb Pita Chips (140 calories)

5. Mediterranean Burger: 400 calories. Why it rules: Subbing turkey for the traditional beef saves some calories without sacrificing flavor.

1 whole-wheat bun: 90 calories, 1 turkey burger patty: 140 calories, 2 tablespoons feta cheese: 50 calories, 2 slices tomato: 10 calories, 1 round slice red onion: 5 calories, 1 handful spinach: 5 calories. Side Snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)

6. Spiced Chickpea Pita: 350 calories Why it rules: Try this spin on a traditional falafel sandwich without fried chickpeas.

1 whole-wheat pita: 80 calories, ½ a chicken breast: 100 calories, ¼ cup chickpeas: 70 calories, ¼ cup Greek yogurt: 30 calories, 1 sprinkle parsley: <1 calorie, 1 sprinkle oregano: <1 calorie. Side Snack: 1 large peach (70 calories)

7. Spicy Black Bean Burrito: 365 calories. Why it rules: Black beans are an awesome source of fiber.

1 whole-wheat wrap: 130 calories, ¼ cup black beans: 60 calories, ¼ avocado, sliced: 60 calories, ¼ small red onion, sliced: 10 calories, 1 teaspoon hot sauce: 5 calories. Side Snack: 10 baked tortilla chips with ¼ cup salsa (100 calories)

8. Grilled Cheese with Tomato and Turkey: 345 calories. Why it rules: This healthier version of a grilled cheese has no butter and adds in turkey for extra protein!

2 slices whole-wheat bread: 180 calories, 3 slices deli turkey: 90 calories, 1 slice provolone: 70 calories, 1 small spritz olive-oil spray (to grease pan panini press!): 5 calories. Side Snack: 1 small apple (60 calories)

9. Grilled Chicken and Cheese Sandwich: 395 calories. Why it rules: Low-fat mayo is a great swap for the full-fat version!

2 slices whole-wheat bread: 180 calories, ½ a chicken breast, sliced: 100 calories, 1 slice Swiss cheese: 70 calories, 2 teaspoons low-fat mayo: 35 calories, 2 slices tomato: 10 calories, 1 leaf butter lettuce: 5 calories.Side Snack: ¼ cucumber sliced with 2 tablespoons of hummus (75 calories)

10. Pizza Burger: 360 calories. Why it rules: Say so long cravings for greasy pizza thanks to this burger that’s also filled with protein.

1 whole-wheat bun: 90 calories, 1 veggie burger patty: 100 calories, 2 slices fresh mozzarella cheese: 140 calories, 2 tablespoons marinara sauce: 40 calories. Side-snack: 1 orange (85 calories)

11. Veggie Sub: 380 calories. Why it rules: Get your daily serving of veggies and them some with this flavorful sandwich.

1 6-inch whole-wheat sub roll: 220 calories, 2 tablespoons hummus: 60 calories, ¼ cucumber, sliced: 15 calories, 1 small tomato, sliced: 10 calories, 5 black olives, halved: 40 calories, ½ carrot, shredded: 30 calories, 1 handful alfalfa sprouts: 5 calories. Side Snack: 1 large handful of sweet potato chips (80 calories)

12. Curried Chicken Pita With Cranberries and Pear: 375 calories. Why it rules: No mayo (aka added fat and empty calories!) needed for this tasty chicken salad.

1 whole-wheat pita: 80 calories, 1/2 a chicken breast, diced: 100 calories, ¼ cup non-fat Greek yogurt: 30 calories, 2 tablespoons dried cranberries: 45 calories, 1/2 pear, diced: 45 calories, 1 teaspoon honey mustard: 5 calories, 1/2 teaspoon curry powder: <1 calorie, 1 squeeze lemon juice: <1 calorie. Side Snack: The other half of the pear used in the salad! (45 calories)

13. Caesar Salmon Wrap: 364 calories. Why it rules: Light dressing and heart-healthy salmon make this a winning wrap.

1 whole-wheat pita: 80 calories, 1 5oz.-can of salmon: 120 calories, 2 tablespoons light Caesar dressing: 60 calories, 1 tablespoon grated parmesan cheese: 25 calories, 1 handful spinach: 5 calories. Side Snack: ¼ cucumber sliced with 2 tablespoons of hummus (75 calories)

14. Egg, Tomato, and Avocado Sandwich: 385 calories. Why it rules: This sandwich is leaner and green than a traditional bacon, egg, and cheese. And delicious any time of day.

1 English muffin: 120 calories, 1 large egg, fried: 75 calories, 1 teaspoon olive oil: 40 calories, ¼ avocado, sliced: 60 calories, 2 slices tomato: 10 calories. Side Snack: 1 medium-sized apple (80 calories)

15. Ham, Pear, and Swiss Sandwich: 395 calories. Why it rules: Deli ham is leaner than its Christmas dinner version, but still packed with protein. Choose a low-sodium version for best results.

2 slices whole-wheat bread: 180 calories, 3 slices deli ham: 100 calories, 1 slice Swiss cheese: 70 calories, 1/2 pear, sliced: 45, 1 teaspoon honey mustard: 5 calories. Side Snack: ¾ cup apple chips (80 calories)

16. TBLT: 375 calories. Why it rules: Turkey bacon is a leaner than regular bacon, but is still full of crispy deliciousness!

2 slices whole-wheat bread: 180 calories, 3 slices turkey bacon: 130 calories, 2 slices tomato: 10 calories, 1 leaf Romaine lettuce, 5 calories, 1 tablespoon low-fat mayo: 50 calories. Side Snack: Two pretzel rods with 1 tablespoon Dijon mustard (100 calories) 

17. Roast Beef and Horseradish Sandwich: 385 calories. Why it rules: Impress your co-workers with this tasty lunch that’s full of calcium, too. (Thanks, mozzarella!)

2 slices whole-wheat bread: 180 calories, 2 slices deli roast beef: 100 calories, 1 thick slice fresh mozzarella cheese: 70 calories, 1 tablespoon horseradish sauce: 30 calories, 1 leaf Romaine lettuce: 5 calories. Side Snack: 1 large peach (70 calories)

18. Better AB&J: 390 calories. Why it rules: Almond butter is a great swap for peanut butter and contains 25 percent less saturated fat.

2 slices whole-wheat bread: 180 calories, 2 tablespoons almond butter: 190 calories, 1 tablespoon reduced-sugar jelly: 20 calories. Side Snack: ½ cup plain Greek yogurt with ¼ cup fresh blueberries (91 calories)           

19. Tangy Shrimp and Avocado Wrap: 377 calories. Why it rules: Shrimp is a filling, low-calorie lunch option that tastes great with our beloved avocado.

1 whole-wheat wrap: 130 calories, 6 pre-cooked shrimps, chopped: 42 calories, ¼ avocado, sliced: 60 calories, ¼ cucumber, sliced: 15 calories, ¼ cup Greek yogurt: 30 calories, 1 squeeze lemon juice: <1 calorie, Garlic, salt, and pepper to taste. Side Snack: 8 mixed olives (100 calories)

http://greatist.com/health/35-quick-and-healthy-low-calorie-lunches