7 350-Calorie Lunch Ideas You Can Bring to Work

Simple, portable lunches that keep portions in check without feeling sparse.

Chickpea Smash Wrap (About 350 Calories)

A plant-forward wrap that packs fiber and protein. The tortilla adds structure, the chickpeas add staying power, and the crisp vegetables keep it fresh.

Ingredients

• 1/2 cup canned chickpeas, rinsed and drained
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon Dijon mustard
• 1–2 teaspoons lemon juice
• 1/4 cup diced cucumber
• 1 tablespoon chopped herbs (parsley or dill)
• Small handful baby spinach
• 1 8-inch whole-wheat tortilla
• Pinch salt and pepper

Instructions

1. Mash chickpeas with olive oil, Dijon, lemon, salt, and pepper until chunky-smooth.
2. Fold in cucumber and herbs.
3. Lay spinach on tortilla, spread the chickpea mixture, and roll tightly. Wrap in parchment or foil.

Turkey, Hummus, and Crunch Box (About 350 Calories)

Think bento, not sandwich. It eats slowly, which helps a small lunch feel more substantial, and everything holds up in a bag during the commute.

Ingredients

• 3 ounces sliced turkey breast
• 2 tablespoons hummus
• 8–10 whole-grain crackers (about 120 calories worth)
• 1 cup raw vegetables (carrot coins, bell pepper strips, snap peas)
• Lemon wedge or a few pickles, optional

Instructions

1. Portion turkey, hummus, crackers, and vegetables into a lunch container with compartments.
2. Add a lemon wedge or pickles if you like brightness.
3. Keep crackers separate from hummus until eating to preserve crunch.

Lentil-Tomato Soup + Simple Greens (About 350 Calories)

Make a pot on Sunday and portion through the week. Warming, high-fiber, and easy to reheat in an office microwave.

Ingredients

• 1 cup prepared lentil-tomato soup (homemade or store-bought, ~220–240 calories)
• 2 cups mixed greens
• 1/2 cup sliced cucumber
• 1 teaspoon extra-virgin olive oil
• 1–2 teaspoons red wine vinegar
• Pinch salt and pepper

Instructions

1. Pack soup in a microwave-safe container.
2. Toss greens and cucumber with olive oil, vinegar, salt, and pepper just before eating, or pack dressing in a separate small container.
3. Reheat soup until steaming, then eat with salad on the side.

Greek Yogurt Chicken Salad Over Greens (About 350 Calories)

Swap mayonnaise for Greek yogurt to keep the flavor while trimming calories.

Ingredients

• 1/2 cup chopped cooked chicken breast
• 2 tablespoons plain 2% Greek yogurt
• 1 teaspoon Dijon mustard
• 1/4 cup diced celery
• 1/4 cup halved grapes or diced apple
• 1 tablespoon toasted sliced almonds
• 2 cups mixed greens
• Pinch salt and pepper

Instructions

1. Stir chicken, yogurt, Dijon, celery, and grapes or apple together. Season with salt and pepper.
2. Pack greens separately; spoon chicken salad over greens at lunch.
3. Sprinkle almonds on top just before eating for crunch.

Quinoa, Black Bean, and Salsa Bowl (About 350 Calories)

Balanced and pantry-friendly. Travels well in a single container.

Ingredients

• 1/2 cup cooked quinoa (cooled)
• 1/3 cup black beans, rinsed and drained
• 1/4 cup corn (thawed if frozen)
• 2 tablespoons salsa
• 1 teaspoon lime juice
• 1 tablespoon crumbled feta or 1–2 thin avocado slices
• Pinch salt and pepper

Instructions

1. Combine quinoa, black beans, corn, salsa, and lime juice. Season to taste.
2. Top with feta or avocado.
3. Pack with a fork; enjoy chilled or lightly warmed.

Tuna-White Bean Pita (About 350 Calories)

The beans stretch the tuna and add fiber so lunch feels bigger than the calories suggest.

Ingredients

• 2 ounces canned tuna, drained
• 1/3 cup canned white beans, rinsed and drained
• 1 teaspoon extra-virgin olive oil
• 1–2 teaspoons lemon juice
• 1 tablespoon chopped parsley
• 1 small whole-wheat pita
• Lettuce and tomato slices
• Pinch salt and pepper

Instructions

1. Mix tuna with white beans, olive oil, lemon, parsley, salt, and pepper.
2. Split pita and tuck in lettuce and tomato.
3. Spoon the tuna-bean mixture inside. Wrap tightly for transport.

Egg and Veggie Fried Rice, Lightened (About 350 Calories)

Tastes like takeout, scaled to a workday portion. Reheats quickly.

Ingredients

• 3/4 cup cooked brown rice (day-old if possible)
• 1 cup mixed frozen vegetables
• 1 teaspoon neutral oil (canola or avocado)
• 1 large egg + 1 egg white, lightly beaten
• 1–2 teaspoons low-sodium soy sauce
• Pinch garlic powder or grated ginger, optional
• Scallion, sliced, optional

Instructions

1. Heat oil in a nonstick pan. Sauté vegetables until hot and lightly browned; push to one side.
2. Scramble egg and egg white on the empty side. Combine with vegetables.
3. Add rice, soy sauce, and optional seasonings. Stir-fry until hot. Cool slightly before packing.

Packing Notes

• Use small, tight containers so portions look and feel generous.
• Keep olive oil, soy sauce, or vinegar in mini bottles at your desk to brighten flavors without extra calories.
• If you need more volume, add raw vegetables or extra greens; they increase fullness with minimal calories.

How to Stay Near 350 Calories

These ideas rely on modest portions of calorie-dense ingredients (tortillas, oils, nuts, cheese) and larger portions of vegetables and beans. If your ingredients vary in size or brand, check labels and adjust a tablespoon here or there. The goal is a satisfying, portable lunch that lands around 350 calories without leaving you hungry by 3 p.m.

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