Cold Low-Calorie Lunch Ideas

Summertime can often bring a desire for lighter meals, especially if you're looking to stay away from the heat of the oven. When it comes to lunchtime, you can still enjoy a cold and delicious meal without sacrificing nutrition or flavor. Here are five low-calorie cold lunch ideas that are sure to keep you satisfied and energized throughout the day.

1. Mediterranean Chickpea Salad

This Mediterranean-inspired dish is full of tasty and nutritious ingredients. It's also a breeze to prepare, making it the perfect lunchtime meal.

Ingredients:
- 1 can chickpeas, drained and rinsed
- 1/2 cup chopped cucumber
- 1/4 cup chopped red onion
- 1/4 cup chopped red pepper
- 2 tablespoons chopped fresh parsley
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- Salt and pepper to taste

Instructions:
1. In a medium bowl, combine the chickpeas, cucumber, red onion, red pepper, and parsley.
2. In a separate bowl, whisk together the olive oil, red wine vinegar, and Dijon mustard.
3. Pour the dressing over the chickpea mixture and mix to combine.
4. Season with salt and pepper to taste.
5. Serve chilled.

Nutrition (per serving):
Calories: 160
Fat: 10 g
Carbohydrates: 13 g
Protein: 5 g
Sodium: 95 mg
Fiber: 3 g

2. Caprese Salad

A classic Italian salad made with a few simple ingredients, this Caprese salad is sure to satisfy. The combination of tomatoes, mozzarella, and basil is a flavor-packed combination that will keep you feeling full and energized.

Ingredients:
- 2 cups cherry tomatoes, halved
- 1 cup mozzarella cheese, cubed
- 1/4 cup chopped fresh basil
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- Salt and pepper to taste

Instructions:
1. In a medium bowl, combine the tomatoes, mozzarella, and basil.
2. In a separate bowl, whisk together the olive oil and balsamic vinegar.
3. Pour the dressing over the tomato mixture and mix to combine.
4. Season with salt and pepper to taste.
5. Serve chilled.

Nutrition (per serving):
Calories: 160
Fat: 11 g
Carbohydrates: 7 g
Protein: 7 g
Sodium: 160 mg
Fiber: 1 g

3. Avocado Egg Salad

This creamy egg salad is a great way to get in a serving of healthy fats and protein. The combination of avocado, eggs, and Greek yogurt makes for a delicious and filling lunch.

Ingredients:
- 4 hard-boiled eggs, chopped
- 1 avocado, mashed
- 1/4 cup plain Greek yogurt
- 2 tablespoons chopped fresh chives
- 2 teaspoons Dijon mustard
- Salt and pepper to taste

Instructions:
1. In a medium bowl, combine the eggs, avocado, Greek yogurt, chives, and mustard.
2. Mix to combine.
3. Season with salt and pepper to taste.
4. Serve chilled.

Nutrition (per serving):
Calories: 210
Fat: 13 g
Carbohydrates: 8 g
Protein: 13 g
Sodium: 150 mg
Fiber: 4 g

4. Tuna Salad Wraps

A great way to use up leftover tuna, this cold tuna salad wrap is a protein-packed and flavorful lunch option. The creamy dressing adds a nice tang and the crunchy vegetables give it some texture.

Ingredients:
- 2 cans tuna, drained
- 1/4 cup plain Greek yogurt
- 2 tablespoons mayonnaise
- 2 tablespoons chopped celery
- 2 tablespoons chopped red onion
- 1 tablespoon Dijon mustard
- 2 whole-wheat wraps
- 1/2 cup shredded lettuce
- 1/4 cup chopped tomatoes

Instructions:
1. In a medium bowl, combine the tuna, Greek yogurt, mayonnaise, celery, red onion, and mustard.
2. Lay the wraps out and spread the tuna salad on each wrap.
3. Top with lettuce, tomatoes, and any other desired toppings.
4. Roll up the wraps and serve chilled.

Nutrition (per serving):
Calories: 250
Fat: 10 g
Carbohydrates: 23 g
Protein: 17 g
Sodium: 530 mg
Fiber: 4 g

5. Cucumber Avocado Sandwich

This simple sandwich is a great way to enjoy cold lunch while keeping calories in check. The creamy avocado and crunchy cucumber make this a satisfying meal that won't leave you feeling weighed down.

Ingredients:
- 2 slices whole-wheat bread
- 1/4 avocado, mashed
- 1/4 cup chopped cucumber
- 2 tablespoons plain Greek yogurt
- Salt and pepper to taste

Instructions:
1. Spread the mashed avocado on one slice of bread.
2. Top with the cucumber and Greek yogurt.
3. Season with salt and pepper to taste.
4. Place the other slice of bread on top and cut in half.
5. Serve chilled.

Nutrition (per serving):
Calories: 140
Fat: 7 g
Carbohydrates: 15 g
Protein: 5 g
Sodium: 160 mg
Fiber: 4 g