300 – 400 Calories lunch meals good for weight loss and weight control diets
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If you have a meal plan with 3 meals and 2 snacks per day a lunch with 300 to 400 Calories is used mostly in meal plans with 1400-1800 Calories per day.
Keep in mind that even when you are on a program to lose weight you still have to eat properly. In a diet, the difference between the number of calories consumed and the number of calories we eat should be very well controlled. We recommend a maximum gap of about 1000 Cal for short-term diets and maximum 500 Cal gap for medium and long-term diets. You can have a better estimation of your daily Calorie consumption using this basal metabolic rate calculator.

300-400 Cal Tomato soup

FoodServingCalories
Total375
Tomato soup1 cup160
Whole-grain bread1 slice70
Swiss cheese1 slice105
Baby carrots10 pieces40
A light soup is most of the times a very good idea for the lunch especially when you try to stay in a low-calorie zone.

300-400 Cal Vegan Burger

FoodServingCalories
Total340
Burger
- Black bean veggie burger1 piece115
- Whole-wheat bun1 piece120
- Tomato3 slices10
- Romaine leaf2
- Onion rings2 pieces3
Banana1 small90
It is lighter compared to a regular burger but it also has a lower protein content. You can add this in your meal plan especially if you try to avoid eating meat.

300-400 Cal Beef and sauteed vegetables

FoodServingCalories
Total320
Lean beef4 oz160
Sautéed vegetables
- Mushrooms1 cup20
- Onion1/4 cup15
- Peppers1/4 cup5
- Olive oil1 tbsp120

300-400 Cal Baked trout with vegetables

FoodServingCalories
Total372
Baked trout with lemon3 oz130
Roasted tomatoes1/2 cup22
Baked potato1 medium120
Steamed kale1/2 cup35
Chickpeas1/4 cup65
This lunch, like most of the fish & vegetable meal variety is perfect to be included in your weight loss diet.

300-400 Cal Grilled salmon with zucchini

FoodServingCalories
Total379
Salmon, grilled3 oz120
Quinoa1 cup229
Zucchini1.5 cups30
If you like you can reduce a little bit the quantity of quinoa and add a fruit.

300-400 Cal Grilled chicken with broccoli and rice

FoodServingCalories
Total380
Chicken breast, grilled3 oz110
Brown rice1 cup220
Broccoli1.5 cups50
This meal contains enough Vitamin C for a full day. You can also reduce the amount of rice and increase the amount of grilled chicken.

300-400 Cal spaghetti with chicken

FoodServingCalories
Total382
Whole wheat spaghetti1 cup172
Sliced chicken breast, grilled3 oz120
Zucchini1/2 cup10
Marinara sauce1/2 cup80

300-400 Cal Turkey sandwich

FoodServingCalories
Total388
Whole-grain bread2 slices140
Turkey-breast meat3 oz88
Low-fat American cheese1 slice38
Lettuce1 cup7
Tomatoes slices3 pices10
Banana1 medium105
Although normally sandwiches are not the best idea for any diet if you choose wisely the ingredients they can be a solution mainly for the days when you are in a rush.