6 No-Cook Lunches Under 350 Calories

How to Shop and Assemble, Faster

• Favor bold pantry items: pickled things, good canned fish, toasted nuts, tahini, yogurt, miso.
• Layer texture: something creamy, something crunchy, something crisp and fresh.
• Season generously: acid + salt wake up no-cook food.

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Crunchy Chickpea–Cucumber Chaat Bowl

• Time: 8 minutes
• Why it works: Spiced yogurt clings to juicy cucumbers and crisp chickpeas for big, snackable energy.

Ingredients

• 1/2 cup plain 2% Greek yogurt
• 1 teaspoon chaat masala or 1/2 teaspoon each cumin and coriander
• 1 teaspoon lemon juice, plus more to taste
• 1 cup chopped cucumber
• 1/2 cup canned chickpeas, rinsed and patted dry
• 2 tablespoons red onion, finely chopped
• 1 tablespoon cilantro, chopped
• 1 tablespoon roasted peanuts or sev (optional)
• Kosher salt

Assembly

1. Stir yogurt with chaat masala, lemon and a pinch of salt.
2. Fold in cucumber, chickpeas and onion. Top with cilantro and peanuts. Add more lemon and salt to taste.

Approx. 320 calories

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Zippy Tuna–White Bean Lettuce Cups

• Time: 7 minutes
• Why it works: Pantry tuna gets a lemony lift; crisp lettuce replaces bread without feeling like a compromise.

Ingredients

• 1 (3 to 4 oz) can tuna in olive oil, drained
• 1/2 cup canned white beans, rinsed
• 1 teaspoon capers, chopped
• 1 teaspoon Dijon mustard
• 1 teaspoon lemon zest and 2 teaspoons juice
• 1 tablespoon parsley, chopped
• 1 teaspoon olive oil (optional)
• 6–8 small butter lettuce leaves
• Black pepper and salt

Assembly

1. Mash tuna with beans, capers, mustard, lemon zest and juice, parsley and oil if using. Season.
2. Spoon into lettuce leaves. Crack on pepper.

Approx. 345 calories

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Watermelon, Feta and Chili Crisp Salad

• Time: 5 minutes
• Why it works: Sweet, salty and spicy — a heat-wave lunch that eats like a treat.

Ingredients

• 2 cups watermelon, cubed
• 1/4 cup feta, crumbled
• 1 teaspoon chili crisp (or olive oil + pinch red pepper flakes)
• 6 mint leaves, torn
• 1 teaspoon lime juice
• Flaky salt

Assembly

1. Toss watermelon with feta, chili crisp and lime. Scatter mint. Finish with a pinch of flaky salt.

Approx. 300 calories

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Smoked Salmon Nori Roll-Ups

• Time: 6 minutes
• Why it works: All the pleasure of a hand roll, none of the rolling fuss.

Ingredients

• 2 full-size nori sheets
• 2 tablespoons light mayonnaise or Greek yogurt
• 1 teaspoon rice vinegar
• 3 ounces smoked salmon
• 1/2 cup matchstick cucumber or carrot
• 1/2 small avocado, sliced
• 1 teaspoon toasted sesame seeds
• Soy sauce or tamari, for dipping

Assembly

1. Stir mayo with vinegar. Spread thinly over nori.
2. Layer salmon, vegetables and avocado. Sprinkle sesame seeds.
3. Roll tightly from the long side; cut each roll in half. Serve with a splash of soy.

Approx. 330 calories

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Herbed Cottage Cheese Toast with Tomato

• Time: 5 minutes
• Why it works: Creamy, peppery and crisp — peak tomato season on a slice.

Ingredients

• 1 slice hearty whole-grain bread
• 1/2 cup low-fat cottage cheese
• 1 teaspoon olive oil
• 1 teaspoon lemon juice
• 1/2 small garlic clove, grated (optional)
• 1 tablespoon chives or dill, chopped
• 1 small tomato, sliced
• Black pepper and salt

Assembly

1. In a bowl, season cottage cheese with oil, lemon, garlic and herbs. Spread over toast.
2. Shingle tomato on top. Shower with pepper and a pinch of salt.

Approx. 340 calories

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Miso–Sesame Soba Salad Jar

• Time: 10 minutes
• Why it works: A make-ahead jar layers dressing first so every bite is glazed and bright.

Ingredients

• 1 teaspoon white miso
• 1 teaspoon tahini
• 1 teaspoon rice vinegar
• 1 teaspoon soy sauce
• 1/2 teaspoon honey or maple
• 1 teaspoon sesame oil
• 1 cup cooked soba, cold and well-drained
• 1/2 cup shredded cabbage
• 1/3 cup edamame (thawed if frozen)
• 1/3 cup sliced bell pepper
• 1 teaspoon toasted sesame seeds

Assembly

1. In a jar, whisk miso, tahini, vinegar, soy, sweetener and sesame oil.
2. Layer soba, cabbage, edamame and pepper. Sprinkle sesame seeds.
3. Seal and shake before eating.

Approx. 350 calories

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Smart Swaps and Add-Ons

• For more protein without cooking: rotisserie chicken, pre-cooked lentils, smoked tofu.
• For crunch: toasted nuts, crushed pita chips, seed mixes.
• For brightness: extra lemon or lime, chopped herbs, pickled onions.

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