Lunch recipes with low calorie and carbohydrates

Who says diet food must taste boring? These great lunch recipes will not only make your taste buds smile but are also low in calories.

As an added feature each lunch recipe preview provides you with the calories, carbohydrates, proteins and more per suggested serving. Choose the one that sounds the most exciting and enjoy.
Top 14 great tasting low calorie lunch recipes
  [ Beef Cutlets ]   [ Chicken Tacos ]   [ Chicken Noodle Soup ]   [ Tuna & Lemon Spaghetti ]   [ Vegetarian Pasta ]   [ Cauliflower Lasagna ]   [ Beet Pesto Salad ]   [ Chicken Slaw Salad ]   [ Cucumber Pepper Salad ]   [ Mediterranean Pasta Salad ]   [ Grilled Chicken Sandwich With Mozzarella ]   [ Seafood Chowder ]   [ Cauliflower Soup ]   [ Mushroom Chowder ]  

Beef Cutlets
Per Serving Info: | Calories: 161 | Carb: 5.40g | Prot: 8.90g | Fat: 11.15g
An easy and delicious recipe for beef cutlets.
 

Ingredients
10 1/2 oz sweet onions
2 large eggs
1/2 cup bread crumbs
3 dashes salt
1 dash black pepper
1/2 tsp dried parsley
1/4 cup vegetable oil
1 lb ground beef

Directions
Dice onion and saute until golden in color on medium heat. Take off the heat and let it cool.
Take ground beef, add 2 eggs, salt, pepper, dried parsley and mix. Additional seasonings could be added to taste.
Mix in a cooled onion.
Put bread crumbs on a plate.
Wet hands and take 1 full tablespoon of the mix and form an oval cutlet. Roll in breadcrumbs. Set on the plate. Continue until mixture ends.
Take a large frying pan, add vegetable oil, heat on high until well heated. Put cutlets in and reduce heat to medium. Turn once or twice while cooking. Should be heated until 150 °F (65 °C) is reached inside the cutlet.
Note: serve as an appetizer or side dish, great with mashed potatoes and green salad or with steamed vegetables.

Chicken Tacos
Per Serving Info: | Calories: 141 | Carb: 9.70g | Prot: 15.47g | Fat: 3.51g
A recipe for the slow cooker. Put it in the morning and it's ready by dinner time.
 

Ingredients
1/4 cup taco seasoning
1 1/4 cups diced tomatoes and green chilies
1 3/4 cups reduced sodium black beans
1 1/2 lbs chicken breast

Directions
Place chicken in a 4 1/2 to 6 quart slow cooker.
Sprinkle taco seasoning over chicken.
Pour diced tomatoes and green chilies over chicken.
Rinse and drain beans, then add them to the slow cooker.
Cover and cook on low for 6-8 hours or on high for 3-4 hours.
Shred chicken and stir everything together.
Can be served in corn tortillas with favorite taco toppings.
 

Chicken Noodle Soup
Per Serving Info: | Calories: 175 | Carb: 15.13g | Prot: 19.08g | Fat: 4.87g
This recipe is made in the slow cooker. It's a hearty yummy soup that has a lot of vegetables.
 

Ingredients
3/4 cup onion, finely chopped
1 tbsp minced fresh parsley
1/2 tsp black pepper
1/4 tsp cayenne pepper
58 oz low sodium chicken broth
1 1/2 cups carrots
2 lbs boneless skinless chicken breasts
6 oz whole wheat linguine
1/2 tsp dry mustard
2 cloves garlic, finely minced
2 cups celery, chopped

Directions
In a 5 quart slow cooker, combine all ingredients except the linguine. Cover and cook on low 5-6 hours or until meat is tender.
Remove chicken, cool slightly.
Stir linguine into soup, cover and cook on high for 30 minutes or until pasta is tender.
Cut chicken into bite size pieces and return to soup. Heat through.
 

Tuna & Lemon Spaghetti
Per Serving Info: | Calories: 220 | Carb: 26.19g | Prot: 21.65g | Fat: 2.72g
Really fast recipe for a light pasta with tuna with a lemon scent.
 

Ingredients
320 g spaghetti
250 g tuna in water
3 anchovies
1 clove garlic
1 tbsp fresh parsley
1 tsp olive oil
1 lemon

Directions
In a non-stick pan place the crushed garlic clove and anchovy fillets and cook until the anchovies are melted.
Add the drained and crumbled tuna and warm up all.
Add juice of half a lemon and grated rind of 1 lemon and some chopped parsley.
Cook the spaghetti until al dente.
Turn off the pan heat and add a ladle of cooking water from the pasta.
Put the spaghetti into the pan and cook a few minutes then serve.
 

Vegetarian Pasta
Per Serving Info: | Calories: 407 | Carb: 64.93g | Prot: 18.99g | Fat: 9.23g
Very simple and quick to prepare and very tasty.
 

Ingredients
1 large yellow onion
14 oz firm tofu
8 oz mushrooms
25 oz marinara pasta sauce
12 oz whole kernel yellow corn
1 tbsp olive oil
1/2 large zucchini
1/2 tsp salt
2 tsps ground dried basil
3 cloves garlic
2 2/3 cups enriched wheat semolina pasta

Directions
Once you bring some water to boil, add the pasta. (I generally don't add any salt here - only to the sauce, which is cooked separately.)
While waiting for the water to boil, get started on the sauce. Heat up the oil in a pan, and add the chopped onions. When they get golden in color, add an entire block of firm tofu - don't chop it but crumble it finely instead (that way it will mix well when you add the pasta). At this point also add the salt, basil, and any other spices and herbs you wish.
Turn the heat down and let the tofu cook with the onions and spices for awhile. Meanwhile, chop the mushrooms and grate the zucchini. They go in next. Stir well.
You can add the canned yellow corn at any time. Keep an eye on the zucchini and the mushrooms though - they need to be well cooked. When they look about done, add the tomato sauce. Stir well.
Since the heat should be turned pretty low the entire time, it will take awhile for the sauce to come to a boil. When it does, you can turn the heat off. The sauce is ready.
Don't forget to add the garlic at this point - don't cook that if you want to get the best of its healthy properties and flavor.
Finally, when the pasta is done cooking, strain it, and place it back in the pot. Add the ready sauce, and mix it all thoroughly.
Serve immediately with freshly grated parmesan cheese and black pepper. Enjoy!
 

Cauliflower Lasagna
Per Serving Info: | Calories: 182 | Carb: 4.67g | Prot: 14.30g | Fat: 11.85g
A low carb, no pasta lasagna.
 

Ingredients
1/2 package cooked cauliflower, grated
6 oz mozzarella cheese
1 large egg
1/2 cup ricotta cheese
3/4 cup garlic and herb sauce
1/4 lb lean hamburger, cooked

Directions
Preheat oven to 350 °F (175 °C). Spray the inside of a glass bread pan (9x3") with non-stick spray. Mix prepared, grated cauliflower with one cup of the mozzarella cheese and the egg in a bowl.
Layer the bottom with 1/4 cup sauce. Distribute gently with a spoon. Do not add toppings yet. Layer with 1/2 of the cauliflower mix. Press down very gently with fingers after distributing evenly.
Layer with 1/2 of the ricotta by dotting it on in small piles and then spreading slightly. Add 1/2 of the remaining sauce. With a spoon, spread and slightly mix the two layers (ricotta and sauce) for better coverage.
Add half of the toppings you’ve prepared. (If there are none, proceed to the next step.)
Layer with 1/2 of the mozzarella cheese. Add the rest of the cauliflower mix and spread and press down gently (you can use your hands). Add the rest of the sauce. Add the rest of the toppings. (If there are none, proceed to the next step).
Add the rest of the ricotta and spread with a spoon as possible. It will be a little more bumpy, so no worries if the uniformity isn't there. Add the rest of the mozzarella cheese.
Bake in a 350 °F oven for 45 minutes, or until bubbly and the cheese is golden/brown. Let rest for 15 minutes before serving.
Note: can be stored in the refrigerator or frozen and reheated. Serves 6-8. Can be doubled.
 

Beet Pesto Salad
Per Serving Info: | Calories: 88 | Carb: 3.08g | Prot: 2.87g | Fat: 7.42g
Roasted beets with feta cheese and pesto.
 

Ingredients
3 beets
4 cloves garlic
1/4 cup pine nuts
4 basil leaves
5 oz feta cheese
3 tbsps olive oil

Directions
Rinse and peel beets. Place on foil with garlic cloves. Drizzle with 1 tablespoon of olive oil.
Wrap foil tightly about beets and garlic. Roast in a 400 °F (205 °C) oven for 1 hour.
Remove beets and allow to cool. Place garlic, basil, pine nuts, and 2 tablespoons olive oil in food processor and blend until smooth.
Chop beets into 1/2" cubes. Combine cubed beets, feta cheese, and pesto in a bowl and mix to coat.
Allow composed salad to cool in fridge for 4 hours to allow flavors to mingle. Enjoy.
 

Chicken Slaw Salad
Per Serving Info: | Calories: 270 | Carb: 18.82g | Prot: 21.23g | Fat: 12.18g
A new chicken salad that's filled with noodles, nuts and slaw then tossed with an Asian sesame dressing.
 

Ingredients
2 cups chopped or diced cooked chicken
2 cups shredded green cabbage
2 cups shredded red cabbage
2 cups shredded carrots
1/4 cups sunflower nuts
1/2 cup low fat sesame dressing
1/2 cup chow mein noodles

Directions
In large bowl, place all ingredients except dressing and noodles.
Pour dressing over salad; toss to coat.
Garnish with noodles.
 

Cucumber Pepper Salad
Per Serving Info: | Calories: 88 | Carb: 14.11g | Prot: 1.02g | Fat: 3.77g
Light, refreshing salad to pair with protein.
 

Ingredients
2 medium organic bell peppers
2 1/2 oz sweet onion
6 Persian cucumbers
1 tbsp extra virgin olive oil
0.15 tsp peppermint
1 lemon
1 lime

Directions
Slice peppers, cucumbers and onion. Add to bowl.
When ready to serve add extra virgin olive oil. Squeeze half lemon/half lime.
Sprinkle dried, crushed mint to taste.
Toss salad. Serve.
Note: you can omit onion. You can sub dill for mint. Add salt if preferred.
 

Mediterranean Pasta Salad
Per Serving Info: | Calories: 251 | Carb: 17.36g | Prot: 13.03g | Fat: 14.59g
A refreshing pasta salad with unique flavor combinations.
 

Ingredients
12 oz garden delight trio italiano pasta
2 1/2 cups slices cucumber
1 1/4 cups grape tomatoes, chopped
7 oz manzanilla olives stuffed with minced pimiento
1/2 cup orange bell peppers, chopped
1/2 cup yellow bell peppers, chopped
8 oz shredded parmesan cheese
6 slices provolone cheese
8 oz hard salami
1 cup zesty Italian dressing & marinade

Directions
Cook pasta according to package directions. Drain pasta and rinse in cold water.
Meanwhile chop the salami into bite size pieces. Chop the olives in half. Chop the provolone cheese into bite size pieces.
In a large bowl combine the cucumbers, tomatoes, olives, peppers, and pasta. Stir in the provolone cheese, 1/2 of the Parmesan cheese and salami.
Add dressing, toss to coat.
Sprinkle with remaining Parmesan cheese.
 

Grilled Chicken Sandwich With Mozzarella
Per Serving Info: | Calories: 474 | Carb: 18.58g | Prot: 64.77g | Fat: 14.08g
Great sandwich for Fat Smash Phase 2 or higher.
 

Ingredients
1/2 cup sliced onions
1/2 cup sliced green peppers, cut in strips
4 breasts, bone and skin removed chicken breast
1 tbsp olive oil
1/3 cup barbecue sauce
4 slices mozzarella, part skim
4 whole wheat kaiser rolls

Directions
Preheat grill to medium-high heat. Slice green peppers into strips.
Cook and stir onions and peppers in extra virgin olive oil in a large skillet on medium heat for 5 minutes or until tender. Cover and set aside, keep warm.
Grill chicken breasts for 8 minutes and turn over. Brush with the barbecue sauce (fat free if available).
Grill an additional 7 to 9 minutes or until chicken is cooked through, turning occasionally and brushing with the remaining barbecue sauce.
Fill the whole what Kaiser rolls with chicken and top with mozzarella cheese, onions and peppers, and enjoy.
Note: If you are on Fat Smash Phase 2 then just top the chicken with the cheese, onions, and peppers.
 

Seafood Chowder
Per Serving Info: | Calories: 392 | Carb: 35.89g | Prot: 32.12g | Fat: 12.83g
Fat free half & half helps to keep the calories down.
 

Ingredients
1 oz bacon fat
8 oz onions, diced
8 oz celery, chopped
4 cups chicken stock or seafood stock
3 lbs white potatoes, 1/2" diced
16 oz cooked bay scallops
16 oz small shrimp
16 oz boneless cod filet
16 oz frozen clams, minced
4 cups fat free half & half
1/2 tsp dried dill
4 1/2 oz pink crabmeat
2 slices bacon, crumbled

Directions
In a stockpot or large Dutch oven, sweat onion and celery in bacon fat.
Add stock, bring to the boil.
Add potatoes, return to boil, simmer for 15 minutes or until potatoes are almost tender.
Add dill and seafood, return to boil.
Add half and half and heat to 180 °F (80 °C). Add salt and pepper to taste.
 

Cauliflower Soup
Per Serving Info: | Calories: 211 | Carb: 18.58g | Prot: 10.73g | Fat: 12.33g
Cauliflower soup with turkey bacon and cheddar cheese.
 

Ingredients
1 head large cauliflower, chopped
1/4 cup onions, chopped
2 cloves garlic
1 1/2 tbsps extra virgin olive oil
1 cup 99% fat free chicken broth
3 slices turkey bacon
1/3 cup cheddar cheese
1/2 cup unsweetened almond milk
juice of 1/2 lemon

Directions
Heat soup pot over medium heat with olive oil.
Add chopped onions and garlic and cook until translucent.
Meanwhile, cook turkey bacon, chop, then set aside.
Add chopped cauliflower florets and chicken broth. Cover and let simmer until cauliflower is tender.
Transfer into food processor or blender and blend until smooth, gradually adding unsweetened almond milk.
Add juice of 1/2 a lemon and blend one more time.
Serve with chopped turkey bacon and a bit of cheddar cheese on top.
 

Mushroom Chowder
Per Serving Info: | Calories: 294 | Carb: 13.80g | Prot: 6.71g | Fat: 24.80g
Hearty chowder with a rich mushroom flavor.
 

Ingredients
16 oz sliced mushrooms
1/2 cup butter
1/2 cup chopped onions
1 cup diced red potatoes
1 cup chopped celery
1 cup diced carrots
2 tsps salt
1/4 tsp black pepper
1 tbsp flour
2 tbsps water
3 cups chicken stock
1 cup light cream
1/4 cup parmesan cheese

Directions
In large saucepan, melt butter.
Add onions, and saute until golden. Add mushrooms, vegetables, salt and pepper.
Cover and simmer 15 - 20 minutes or until vegetables are tender.
Combine flour and water; slowly stir into vegetables.
Add chicken stock, simmer 10 minutes.
Just before serving, stir in cream (Do not let boil).
Sprinkle with parmesan.