The Busy Community OT – Top Healthy and Fast Grab-and-Go Lunches Under 300 Calories

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

As a newer vegetarian, and someone who spends most days on the road, I am always looking for quick, but decent, lunch options.  While in an ideal world I would prepare my lunches and snacks ahead of time (including hand sanitizer!), sometimes life takes over and I am rushing out the door unprepared.  On some days that may result in me being undernourished and not eating again until dinner, on other days it does have me searching for healthy stuff en route.  So here is my list of the healthiest but fast meal options that are under 300 calories but can be grabbed quickly, as listed by restaurant name:


Veggie Delight (whole wheat bread without cheese or mayonnaise) 230 Calories


Side Garden Salad (no dressing) 40 calories

Chipotle Chicken Snack Wrap® with Grilled Chicken 230 calories

Grilled Chicken Snack Wrap® 230 calories


Full Asian Cashew Chicken Salad (no dressing) 190 calories

Chicken Go Wrap Grilled 260 calories


Garden Pita (no cheese or condiments, whole wheat pita) 227 calories

Tuna Pita (no cheese or condiments, whole wheat pita) 285 calories

Turkey Breast (no cheese or condiments, whole wheat pita) 286 calories


Perfect Oatmeal (plain) 140 calories

Spinach, Roasted Tomato, Feta and Egg White Wrap 280 calories (my personal favorite with the nutrition value quickly wasted by my latte add-on).


Chicken Ranch or Salad Wrap Snacker 190 calories

Chipotle Chicken Wrap Snacker 200 calories

Chili 290 calories

Soups (no bun) 80 – 230 calories


Warm Grilled Chicken Salad (no dressing) 150 calories

Warm Grilled Chicken BLT Salad (no dressing) 210 calories

Grilled Chicken Sandwich (no cheese or condiments) 280 calories


Tendergrill Caesar Salad (no dressing) 250 calories

Hamburger (no cheese or condiments) 260 calories

Veggie Burger (no cheese or condiments) 270 calories


No under 300 calorie meals.

Of course, calories are not the only consideration when consuming a healthy lunch.  However, this measure can provide an easy metric when looking for something fast while trying to avoid the unnecessary calories found in heavy carbs and bad-fat common to fast food meals.  For drinks, stick to water as not only is this often free (tap water) with your meal, but it provides an opportunity to rehydrate which is also important.

I hope this list helps you to also pick healthier options when on the road.


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  1. Jess says:

    Thanks for the tips. I also like to keep a stash of granola bars, water, canned tuna, and V8 (in the cooler months) in the car. It’s a thrifty idea too, if you buy when the snacks go on sale 🙂

    1. Erin Ridpath says:

      Great ideas Jess! I too like to have protein bars, water and nuts in the car as well. I just am always mindful though to not leave plastic water bottles in the car, or to not drink from these if the bottles have been in the sun. There is lots of research about cancer risk from plastic bottles that overheat!