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7 Work Lunches – Under 500 calories

Every person has their daily calorie intake based on their personal needs and goals. A person’s age, current weight, height, metabolic health, activity levels, and several other factors determine their calorie requirement per day.

The average woman has a requirement of 2,000 calories per day. If she reduces her intake to 1,500, she can lose weight by as much as one pound per week. On the other hand, an average man needs 2,500 calories per day to maintain his weight and can lose up to one pound a week if he reduces his intake to 2,000 per day. 

What are the calories?

A calorie is a unit used to measure the energy content of food and beverages. If you want to lose weight fast, your calorie intake should be less than the mount of calories that your body can burn every day. If you want to gain weight, you need more calories than your body can burn.

If you want to lose weight the right way, you need to cut down on your calorie intake without starving yourself. Starving yourself will make you hungry causing you to dump your diet. There are ways to reduce your calorie intake without starving yourself, and eventually be slim fast.

  • Have a Protein-Rich Diet

Protein is the king when you want to lose weight. It is the most delicious, most effective, and simplest way of losing weight without too much effort.

  • Reduce Carbohydrate Intake

Reducing your carbohydrate intake is an effective way to lose weight fast because it makes you eat fewer calories. A low carbohydrate diet gives many healthful benefits and can make you lose about three times more weight than having low fat and no carbohydrate diet.

  • Drink more Water

Drinking more water has proven to be a simple and effective trick to lose weight fast. Drinking 8 glasses of water a day allows you to burn up to approximately 96 calories. Drinking water before a meal also makes you feel fuller and automatically makes you eat fewer calories.

  • Avoid Sugary Beverages

Avoid sugary beverages such as fruit juices, sodas, chocolate milk, and other beverages that are high in sugar content.  These beverages are very fattening because your brain does not register liquid calories in a similar way it does to solid calories.

Work Lunch – An Important Meal for Everyone

A working lunch is an important meal for everyone. It provides your body with the nutrients and energy to make your brain efficiently work throughout the remainder of the day. A packed lunch with the right number of calories you need for your dietary goal is a delicious way of controlling the food you eat.

Most people eat three square meals a day. If your calorie requirement is 1,500 calories, you should get 500 calories per meal. If you want to lose weight fast, distributing your calories between breakfast, lunch, dinner, and snacks is a wise idea.

Keeping your work lunch under 500 calories is ideal for your 1,500-calorie daily requirement and can make you lose about 1 to 2 pounds per week.

If you are on a weight loss program, missing lunch may make you eat more on the next meal opportunity. It is possible to churn up great tasting work lunches below 500 calories.

You need to have work lunches that are fresh and consisting of the right balance of fats, carbohydrates, and proteins. These healthy work lunches under 500 calories can be prepared in advance and can be assembled in about 15 minutes making them ideal for busy weeks while maintaining your weight loss diet. 

These simple lunches can be prepped ahead of time to take on-the-go or can be quickly

1. Veggie & Hummus Sandwich

This Veggie and Hummus Sandwich consisting of whole-grain bread, hummus that comes in different flavors, avocado, and a variety of vegetables is a healthy vegetarian lunch. Healthy fats are supplied by the avocado and the vegetables take care of your protein requirements. 

It takes about 5 minutes to prepare and 20 minutes to cook this sandwich. The sandwich itself is 325 calories. You can consume it with a small apple which is roughly 77 calories for a total of 402 calories.

2. Walking Tacos

The Walking Tacos is not just a fun lunch for kids. It is also a delicious work lunch for the busy person. It takes only 15 minutes to prepare and 15 minutes to cook. The fun part is it also requires minimal cleanup.

The Walking Tacos is a favorite Mexican fare consisting of satiating fats from the avocado, proteins, and spices. It has 401 calories per serving with 25 grams of protein and 25 grams of fats.

3. Chicken Avocado BLT Wrap

Bacon, lettuce, and tomato (BLT) sandwich is always a favorite. Add in some leftover grilled chicken for protein and avocado for some fats. Improvise its look by rolling it in a wrap and you have a work lunch that is a mouthful but with only 340 calories. You can eat it with some strawberries (36 calories) and still it will only be 386 calories.

4. One Pan Healthy Sausage with Veggies

The One Pan Healthy Sausage with Veggies is both delicious and healthy. It consists of chicken sausage and a lot of veggies rich in fiber that give you energy for long hours. This working lunch only takes about 20 minutes to prepare and is good for the entire family.

One serving is only 429 calories with 12.9 grams of protein and 36.5 grams of fats.

5. Greek Salad Wraps

Greek Salad Wraps only takes 10 minutes to prepare but it is a protein-rich work lunch.  This salad wrap combines the flavors of olives, cucumber, tomatoes, and feta cheese (if you like) wrapped in a whole-wheat wrap. This working lunch totals 395 calories when eaten with a medium-sized orange (62 calories). A tablespoon of feta cheese adds an extra 62 calories.

6. Ahi Tuna Poke Bowl

Everyone loves a poke-inspired bowl with bright and zesty vegetable flavors topped with zucchini noodles or wheat-based linguini. Each serving is filling but only contains 187 calories with 12 grams of protein and 11 grams of fats.

7. Citrus-Lime Tofu Salad

The Citrus-Lime Tofu Salad takes only 5 minutes to prepare without any cooking. It is perfect for when you are running late but need to prepare a healthy work lunch that is in sync with your ‘lose weight fast’ program.

This salad consists of a variety of vegetables making it rich in fiber and protein. A hearty serving is only 390 calories.


A balanced and healthy work lunch will help in your lose weight program, because it provides you with the energy you need for the rest of the day without having to overeat on your next meal.

Skipping lunch, or relying on high-calorie fast food meals, are often the trend when you do not bring your own packed work lunch. Make sure to always pack your own work lunch so you do not fall in these traps.

Although there is nothing extraordinary about lunch as compared with breakfast and dinner, consuming a healthy and filling lunch will reduce your chances of snacking or overeating on your next meal. All these are setbacks to your slim fast goals.

When you are on a loose weight fast diet, lunchtime at work can be challenging. You may have listed a thousand and one work lunch ideas in the hopes of having a healthy and filling lunch, but sometimes laziness gets on the way.

The work lunches, suggestions listed above, are healthy and nutritious and require only minimal preparation and cooking. Remember, eating more leafy greens increases the volume of your meals but they contain only a small number of calories ideal for your fat loss program.

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