Diet & Nutrition

5 best no-cook lunches under 400 calories to meal prep

Sam Wood shares five simple no-cook lunch recipes each under 400 calories to help you lose weight without starving yourself.

I’m a sucker for a quick, healthy and easy lunch that I can whip up in five minutes. So if you’re not in the mood for cooking but still want something nutritious and delicious to get you through the afternoon, here are five simple lunch recipes that don’t require any cooking and are 400 calories or less.

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Tuna wrap


  • 5 chopped cherry tomatoes
  • 1 thinly sliced radish
  • 1/4 cucumber (chopped into soldiers)
  • 1/2 tablespoon greek yoghurt
  • 1 teaspoon Dijon mustard (dijon)
  • 95g drained, tinned tuna
  • 1/4 cup canned corn kernels
  • 1 wholemeal wrap
  • 1 cup mixed salad
  • 1 tablespoon grated cheddar or tasty cheese


1. Chop cherry tomatoes, radish & cucumber.

2. Mix greek yoghurt with dijon mustard in a small bowl. Drain tuna and corn add to the mixture and mix well. Season with salt and pepper.

3. Place the mixed leaves down the centre on the wrap and then spread on the tuna mixture. Top with the cucumber, radish, tomatoes and cheese. Wrap and serve.

Superfood slaw


  • 1 cup finely sliced brussel sprouts
  • 1 cup finely sliced kale
  • 1/2 cup finely sliced red cabbage
  • 2 tablespoons finely grated parmesan cheese
  • 1/2 green apple, grated
  • 1 tablespoon finely sliced spring onion
  • 1/2 tablespoon apple cider vinegar
  • 1 tablespoon extra virgin olive oil
  • salt & pepper to taste

Ingredients for Serving

  • 1 tablespoon roughly chopped fresh parsley
  • 1 tablespoon roughly chopped fresh mint
  • 1/2 tablespoon sesame seeds
  • 1/4 lemon (juiced)


1. Combine all ingredients into a bowl, season and mix well. Sit for 10 minutes to allow vegetables to soften.

2. Serve with fresh green herbs, a sprinkling of sesame seeds and lemon.

Turkey and cheese sandwich


  • 1/2 tablespoon Greek yoghurt
  • 1 teaspoon dijon mustard
  • 2 slices sourdough bread
  • 50g turkey breast
  • 4 chopped cherry tomatoes
  • 1/4 lebanese cucumber, sliced
  • 1/2 tablespoon diced red onion (red)
  • 1 slice cheddar (or tasty) cheese
  • 1/4 avocado


1. Mix greek yoghurt with dijon mustard and spread on one slice of the bread.

2. Layer the bread with turkey, tomatoes, cucumber, onion and cheese.

3. Spread avocado on the other slice of bread and place on top to close the sandwich.

Chunky salsa on sourdough

This is amazing toasted but if you don’t have a toaster, it still tastes bloody delicious fresh.


  • 1 slice sourdough bread fresh or toasted
  • 1 tablespoon goat’s cheese
  • 1/8 avocado (cubed)
  • 1/4 cup cherry tomatoes (halved)
  • 1/2 radish sliced into thin discs
  • 1/2 cucumber sliced in half longways and then into 1cm pieces
  • 1/4 lime (juiced)
  • 1/2 teaspoon extra virgin olive oil
  • 1 tablespoon pepitas (pumpkin seeds)


1. Spread cream cheese on fresh or toasted bread.

2. Combine avocado, cherry tomatoes, cucumber, radish, lime juice and olive oil together in a bowl. Distribute evenly across your piece of toast, sprinkle with pepitas and serve.

Strawberry and walnut salad


  • 1 1/2 cup baby spinach
  • 1/2 cup tinned lentils (drained and rinsed)
  • 1/2 cup strawberries (cut into halves)
  • 2 tablespoons pomegranate seeds
  • 1/4 cup raw walnuts (roughly chopped)
  • 1/2 lemon (juiced)
  • salt & pepper


1. Combine the spinach, lentils, strawberries, pomegranate seeds and walnuts in a bowl.

2. Drizzle over the lemon juice and season with salt and pepper to serve.

For more recipes, head to 28 by Sam Wood.