Low fat lunch ideas

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Fresh vegetables are perfect for low fat lunches
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Try some of these low fat lunch recipes

Eating well, especially at work, isn't always easy. In fact, sometimes it's easier to fill up on fast foods than on foods containing core nutrients. If eating healthy and watching calories is important to you, read on for some low fat lunch ideas sure to satisfy.

Tuna and Pasta Salad

This delicious recipe is great for home or work. Just make it ahead of time and put it in the fridge.


  • 8 ounces medium-sized shell pasta
  • 7 ounce pack of light tuna
  • 2 celery stalks (chopped)
  • cup red onion (chopped)
  • cup yellow pepper (chopped)
  • 1 six-ounce can or jar of artichoke hearts (drained, rinsed and chopped)
  • pint cherry tomatoes, halved


  • -cup fat free, reduced sodium broth
  • 1 Tbsp lemon juice
  • 1 tsp extra virgin olive oil
  • 1 tsp Dijon mustard
  • Black pepper
  • tsp dried oregano

Cook pasta according to package instructions and drain. When cool, pour into a large bowl and add tuna, celery, onion, pepper, artichoke hearts and tomatoes. Whisk dressing ingredients together and stir through pasta and tuna mixture. Toss well, chill and serve.

Whole Wheat Pita Sandwich


  • 1 whole-wheat pita
  • Reduced fat mayonnaise
  • Lettuce
  • cup chopped red, yellow and orange sweet peppers
  • Chopped tomato
  • 2 ounces sliced turkey or lean ham
  • 2 Tbsp low fat Italian dressing

Spread low fat mayonnaise on one side of pita and place turkey or ham inside. Toss pepper and tomato in Italian dressing and stuff pita. Place lettuce on top and enjoy. Hint: If you are taking this sandwich for lunch, place veggies and mayonnaise in small plastic containers and put the sandwich together at work. This will keep the pita from getting soggy before you eat it.

Low Fat Cheese Vegetable Soup


  • 2 cups broccoli florets
  • 2 cups cauliflower florets
  • 4 cups cubed potatoes
  • 1 cup diced carrots
  • onion diced
  • 4 cans fat free chicken broth
  • 2 cups low fat shredded cheese (pick the kind you like!)
  • tsp minced garlic
  • Salt and pepper to taste

Boil potatoes, onion and carrots in chicken broth until almost tender. If needed, add enough water to cover vegetables. Add cauliflower and broccoli. Cook until all vegetables are tender.

Puree one cup of potatoes and add to soup to thicken. Add shredded cheese and stir until blended.

The great thing about this recipe is that you can make it at home and take it to work in a plastic container to be warmed at lunchtime.

Baked Potato With Chili Tuna Topping

This one is great for entertaining as well as for work. Potatoes travel well so wrap one up, take it to work and heat it up in the microwave. Yum!


  • 4 large unpeeled potatoes
  • 2 sliced spring onions
  • 1 chopped tomato
  • 2 chopped gherkins
  • cup sweet chili sauce
  • 1 Tbsp lemon juice
  • 1 Tbsp chopped coriander
  • Salt and pepper
  • 1 cup low fat sour cream

Preheat oven to 400 degrees. Poke holes in the potatoes with a fork and put them in a microwave-safe bowl, cover with plastic wrap and place it in the microwave for about 20 minutes

In the meantime, prepare the filling. Place tuna, spring onions, tomato, gherkins, sweet chili sauce, sour cream and chives into a bowl and mix. Add salt and pepper to taste.

When the potatoes are cooked, drain them and put them in the oven for 5 minutes until the skin is baked. Remove from oven, slice open and stuff with tuna and chili mixture. Low fat doesn't get more delicious than this!

Black Bean Salad

One of the most filling low fat lunch ideas around, this one is sure to please.


  • 8-ounce can drained black beans
  • 1 15-ounce can drained whole kernel corn
  • 4 chopped green onions
  • chopped green bell pepper
  • 3 diced tomatoes
  • avocado peeled, pitted and diced
  • 1 two-ounce jar of pimentos
  • 2 Tbsp lemon juice
  • 3 ounces fat free Italian dressing
  • tsp garlic salt

Combine Italian dressing, black beans, green onions, corn, bell pepper, avocado, pimento, tomatoes and lemon juice in a bowl. Add and toss garlic, salt and pepper. Delicious!

Low fat lunch ideas need not be low on taste. Be creative and enjoy!

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