300 – 400 Calories lunch meals without grain products
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These lunches are ideal if you don’t like or if you try to avoid dairy products. 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.
It is not recommended to have a gap bigger than 500 Calories between your intake and your daily calorie consumption. You can have a better estimation of your daily Calorie consumption using this basal metabolic rate calculator.

300-400 Cal Beef and sauteed vegetables

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

300-400 Cal Baked trout with vegetables

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

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.