Fat-free yogurt with fresh fruit is a low-fat, low-calorie lunch item.
A low-fat, low-calorie lunch can stave off afternoon hunger without putting you over your daily goals for calorie intake. A low-fat, low-calorie lunch contains 400 to 500 calories, or one-third the amount of calories on a diet with 1, 200 to 1, 500 daily calories. It has no more than 30 percent of calories from fat or 13 to 17 grams of fat.
Many kinds of soup are low-fat and low-calorie. Clear, broth-based soups, such as vegetable and chicken noodle, tend to be low in calories and fat. High-sodium soups are bad for your blood pressure, so choose low-sodium canned soup or make your own soup with low-sodium broth or bouillon. Avoid full-fat, cream-based soups, such as cream of mushroom, celery and chicken soup and clam, corn and potato chowders, because they are high in fat and calories.
Salads can be satisfying low-calorie and low-fat lunch items. Greens, such as spinach or romaine lettuce, are fat-free and contain less than 20 calories per cup. Other chopped vegetables, such as cauliflower florets, cucumbers and tomatoes, are fat-free and have no more than 30 calories per cup. A lean source of protein, such as grilled chicken breast or hard-boiled egg whites, makes your salad more interesting and filling. Choose a light dressing, such as reduced-fat Italian with only 11 calories per tablespoon.
Your dinner leftovers can be a low-calorie, low-fat lunch for the next day. When you are cleaning up from dinner, store your lunch in a container and place it in the refrigerator so that you can take it with you in the morning. Whole-wheat pasta is nearly fat-free, and it contains 174 calories per cup. You can add fat-free, low-sodium tomato sauce. Some steamed broccoli or another green vegetable is a healthy side dish.