100 NYC Meals Under 700 Calories
And Every Single One Is $15 or Less. New York has no shortage of $28 salads. This is not a list of them.
These are 100 breakfasts, lunches, bowls, sandwiches, salads, and quick meals for $15 or less, all coming in under 700 calories. We’ve organized everything by neighborhood, so whether you’re working in Midtown, wandering the West Village, or need something near Union Square, you can actually find lunch without turning it into a financial event.
Editor’s Note: Calories reflect published nutritional information for the listed order. Prices are before tax and can vary slightly by location.
MIDTOWN EAST
1. Fan Faves Plate — DIG | $9.95
Herb-roasted chicken breast, cashew kale Caesar, roasted carrots, and pesto.
390 CALORIES
$9.95
29g protein
2. Vegan Favorites Plate — DIG | $9
Crispy tofu, charred broccoli, cowboy caviar, and sauce.
430 CALORIES
$9.00
17g protein
3. Vegan Picnic Plate — DIG | $12.50
Crispy tofu, cowboy caviar, and dill-pickle potato salad.
450 CALORIES
$12.50
4. Summer Favorites Plate — DIG | $14.25
Smoky sweet chicken, tomatoes and cucumbers, herb rice, and sauce.
450 CALORIES
$14.25
5. Cheesy Cauliflower Chicken Plate — DIG | $13.75
Chicken, herb rice, cheesy cauliflower, garlic aioli, and lemon.
660 CALORIES
$13.75
38g protein
6. Custom DIG Bowl: Chicken + Broccoli + Tomatoes & Cucumbers + Potato Salad | $10.50
A useful custom order when you want an actual hot lunch without accidentally constructing a 1,000-calorie grain bowl.
687 CALORIES
$10.50
7. Custom DIG Bowl: Steak + Broccoli + Tomatoes & Cucumbers + Potato Salad | $10.50
667 CALORIES
$10.50
8. Custom DIG Bowl: Chicken + Broccoli + Tomatoes & Cucumbers + Cheddar Brioche | $10.50
617 CALORIES
$10.50
9. Custom DIG Bowl: Steak + Broccoli + Tomatoes & Cucumbers + Cheddar Brioche | $10.50
597 CALORIES
$10.50
10. Custom DIG Bowl: Herb Chicken + Broccoli + Tomatoes & Cucumbers + Cheddar Brioche | $10.50
617 CALORIES
$10.50
MIDTOWN / GARMENT DISTRICT
11. Create-Your-Own Egg Sandwich — Fresh&Co | $6.09
Two eggs on your choice of roll, bagel, wrap, or toast.
290 CALORIES before optional additions
$6.09
12. Bacon + Egg Croissant — Fresh&Co | $11.99
487 CALORIES
$11.99
13. Sausage, Egg + Cheddar Brioche — Fresh&Co | $11.99
575 CALORIES
$11.99
14. Ham + Egg Croissant — Fresh&Co | $11.99
465 CALORIES
$11.99
15. Vegetarian Breakfast Burrito — Fresh&Co | $11.99
Scrambled eggs, avocado, refried beans, pickled onions, queso fresco, crema, and salsa.
472 CALORIES
$11.99
16. AM Energy Wrap — Fresh&Co | $11.99
Egg whites, chicken, spinach, and mozzarella.
472 CALORIES
$11.99
17. Florentine Wrap — Fresh&Co | $11.99
Egg whites, spinach, and Swiss.
502 CALORIES
$11.99
18. El Greco Wrap — Fresh&Co | $11.99
Egg whites, feta, tomato, and onion.
405 CALORIES
$11.99
19. Beyond Sausage, Egg + Cheese — Fresh&Co | $12.39
517 CALORIES
$12.39
20. Classic Avocado Toast — Fresh&Co | $13.19
399 CALORIES
$13.19
21. Everything Avocado Toast + Egg — Fresh&Co | $13.89
470 CALORIES
$13.89
22. Huevos Rancheros — Fresh&Co | $12.69
Eggs, quinoa, kidney beans, kale, cheese, onion, avocado, tortilla chips, and chipotle-lime vinaigrette.
382 CALORIES
$12.69
23. Keto Energy Breakfast Bowl — Fresh&Co | $13.19
Eggs, zucchini noodles, avocado, bacon, and cheddar.
525 CALORIES
$13.19
24. Beyond Breakfast Bowl — Fresh&Co | $14.39
Beyond sausage, eggs, avocado, kale, and quinoa.
383 CALORIES
$14.39
25. Aegean Breakfast Bowl — Fresh&Co | $12.69
Eggs, quinoa, kale, feta, tomatoes, olives, and Greek yogurt.
307 CALORIES
$12.69
MIDTOWN WEST / HELL’S KITCHEN
26. Santa Fe Salad — Fresh&Co | $14.39
Avocado, corn, cheese, tomatoes, onion, tortilla chips, kale, and romaine.
337 CALORIES
$14.39
27. Kale Caesar — Fresh&Co | $13.89
390 CALORIES
$13.89
28. Create-Your-Own Salad — Fresh&Co | $13.89
Choose greens and four toppings; keep the build simple.
Calories vary by build; base order can remain comfortably under 700
$13.89
29. Tomato Mozzarella Pesto Sandwich — Fresh&Co | $14.39
585 CALORIES
$14.39
30. Monterey Grilled Chicken Sandwich — Fresh&Co | $14.39
Chicken, avocado, tomato, onion, greens, and chipotle spread.
570 CALORIES
$14.39
31. Classic Tuna Salad Sandwich — Fresh&Co | $14.39
420 CALORIES
$14.39
32. Classic Toast — Fresh&Co | $13.19
Olive oil, chili flakes, and sea salt on sourdough.
399 CALORIES
$13.19
33. Albacore Tuna Side Salad — Fresh&Co | $7.89
405 CALORIES
$7.89
NOMAD / FLATIRON
34. Egg, Cheddar & Avocado Breakfast Sandwich — Le Pain Quotidien | $13.50
Served with a small green salad.
610 CALORIES
$13.50
35. Toasted Ham & Gruyère Croissant — Le Pain Quotidien | $13.50
540 CALORIES
$13.50
36. Smoked Salmon & Herbed Goat Cheese Croissant — Le Pain Quotidien | $15
460 CALORIES
$15.00
37. Scrambled Eggs & Gruyère Croissant — Le Pain Quotidien | $14.50
540 CALORIES
$14.50
38. Dutch Mini-Pancakes — Le Pain Quotidien | $13.75
Banana, maple butter, and powdered sugar.
560 CALORIES
$13.75
Le Pain Quotidien Mini-Pancakes
39. Warm Belgian Waffle — Le Pain Quotidien | $12.95
Fresh berries and Chantilly cream.
500 CALORIES
$12.95
40. Yogurt Granola Parfait — Le Pain Quotidien | $12
470 CALORIES
$12.00
41. Steel-Cut Oatmeal with Berries — Le Pain Quotidien | $9.75
180–280 CALORIES
$9.75
42. Steel-Cut Oatmeal with Banana + Walnuts — Le Pain Quotidien | $9.75
320–420 CALORIES
$9.75
43. Chia Seed Pudding — Le Pain Quotidien | $9.50
590 CALORIES
$9.50
44. Fresh Fruit Salad — Le Pain Quotidien | $8.50
90 CALORIES
$8.50
45. Avocado Toast — Le Pain Quotidien | $15
590 CALORIES
$15.00
46. Tomato & Mozzarella Sandwich — Le Pain Quotidien | $14
410 CALORIES
$14.00
47. Select Two Lunch — Le Pain Quotidien | $14.25
Choose two eligible soup/salad/lunch portions.
350–440 CALORIES
$14.25
MADISON SQUARE PARK
48. ShackBurger — Shake Shack | Under $15
The original New York burger.
~550 CALORIES
Under $15
Shake Shack Madison Square Park
49. Hamburger — Shake Shack | Under $15
~385 CALORIES
Under $15
Shake Shack Madison Square Park
50. Chick’n Shack — Shake Shack | Under $15
Crispy chicken, lettuce, pickles, and herb mayo.
~550–595 CALORIES
Under $15
51. Shack-cago Dog — Shake Shack | Under $10
Particularly worth ordering at the Madison Square Park location.
~390 CALORIES
Under $10
52. Classic Hot Dog — Shake Shack | Under $10
~350 CALORIES
Under $10
UNION SQUARE / GREENWICH VILLAGE
53. Chicken & Rice Soup — Springbone Kitchen | From about $8
Chicken thigh, bone broth, rice, herbs, and vegetables.
150 CALORIES per 8 oz cup
From about $8
Springbone Chicken & Rice Soup
54. Mexican Caesar — Chopt | Under $15
Cotija, jalapeño, tortilla chips, romaine, and Mexican Caesar dressing.
~265–307 CALORIES
Under $15
55. Kale Caesar — Chopt | Under $15
~300 CALORIES
Under $15
56. Sweet Apple Orchard — Chopt | Under $15
Apples, cranberries, goat cheese, almonds, and greens.
~410 CALORIES
Under $15
57. Chopt Greek Salad — Chopt | Under $15
Feta, cucumber, tomatoes, olives, chickpeas, pita chips, and romaine.
~395 CALORIES
Under $15
58. Santa Fe Salad — Chopt | Under $15
Avocado, corn, pepper jack, tomato, crispy shallots, and romaine.
~450 CALORIES
Under $15
EAST VILLAGE
For Just Salad, the current NYC delivery price has crept above $15 on many composed salads. The wraps and build-your-own options are the useful exceptions, so those are the ones that earn a place here.
59. Spicy Chicken Caesar Wrap — Just Salad | $14.99
560 CALORIES
$14.99
60. Buffalo Chicken Wrap — Just Salad | $14.99
610 CALORIES
$14.99
61. Honey Crispy Chicken Wrap — Just Salad | $14.99
660 CALORIES
$14.99
62. Vegan Chipotle Wrap — Just Salad | $14.99
600 CALORIES
$14.99
63. Build-Your-Own Wrap — Just Salad | $12.29
Start with greens, four toppings, and a dressing; build conservatively.
Calories vary by build; easy to keep under 700
$12.29
64. Build-Your-Own Warm Bowl — Just Salad | $14.99
One warm base, three vegetables/sides, and one protein.
Calories vary by build
$14.99
FINANCIAL DISTRICT
65. Spicy Chicken Caesar Wrap — Just Salad | $14.99
560 CALORIES
$14.99
66. Honey Crispy Chicken Wrap — Just Salad | $14.99
660 CALORIES
$14.99
67. Buffalo Chicken Wrap — Just Salad | $14.99
610 CALORIES
$14.99
68. Build-Your-Own Salad — Just Salad | $12.49
Calories depend on your build
$12.49
69. Build-Your-Own Warm Bowl — Just Salad | $14.99
Calories depend on your build
$14.99
UPPER EAST SIDE
70. Chicken Caesar — Just Salad | $14.99
400 CALORIES
$14.99
71. Spicy Chicken Caesar Wrap — Just Salad | $14.99
560 CALORIES
$14.99
72. Honey Crispy Chicken Wrap — Just Salad | $14.99
660 CALORIES
$14.99
73. Buffalo Chicken Wrap — Just Salad | $14.99
610 CALORIES
$14.99
74. Vegan Chipotle Wrap — Just Salad | $14.99
600 CALORIES
$14.99
75. Build-Your-Own Salad — Just Salad | Under $15
Calories vary by build
Under $15
HARLEM
76. Chicken Caesar — Just Salad | $14.99
400 CALORIES
$14.99
77. Spicy Chicken Caesar Wrap — Just Salad | $14.99
560 CALORIES
$14.99
78. Honey Crispy Chicken Wrap — Just Salad | $14.99
660 CALORIES
$14.99
79. Buffalo Chicken Wrap — Just Salad | $14.99
610 CALORIES
$14.99
80. Vegan Chipotle Wrap — Just Salad | $14.99
600 CALORIES
$14.99
81. Build-Your-Own Salad — Just Salad | $12.49
Calories vary by build
$12.49
ASTORIA
82. Chicken Caesar — Just Salad | $14.29
400 CALORIES
$14.29
83. Spicy Chicken Caesar Wrap — Just Salad | $14.99
560 CALORIES
$14.99
84. Build-Your-Own Salad — Just Salad | $11.99
Calories vary by build
$11.99
MIDTOWN — LIGHTER QUICK BITES
85. Oatmeal with Water — Fresh&Co
Choose two toppings.
120–220 CALORIES before toppings
86. Oatmeal with Milk — Fresh&Co
190–350 CALORIES before toppings
87. Buttermilk Pancakes — Fresh&Co
331 CALORIES
88. Gluten-Free Pancakes — Fresh&Co
389 CALORIES
89. Brioche French Toast — Fresh&Co
289 CALORIES
90. Two Eggs Any Style — Fresh&Co
Served with toast and greens or sweet-potato hash.
385 CALORIES
$11.99 at the 7th Avenue location
MIDTOWN — SANDWICHES & LIGHT LUNCHES
91. Vegetarian Sandwich — Fresh&Co
Avocado, spinach, cucumber, beets, carrots, onion, roasted pepper, and hummus on pumpernickel.
405 CALORIES
92. Avocado BLT — Fresh&Co
546 CALORIES
93. Smoked Salmon Sandwich — Fresh&Co
Smoked salmon, cucumber, tomato, capers, and scallion cream cheese on pumpernickel.
405 CALORIES
94. Hummus Avocado Toast — Fresh&Co
Hummus, avocado, roasted peppers, pepitas, and microgreens.
422 CALORIES
95. Spicy Mango Toast — Fresh&Co
Mango, microgreens, hot honey, and sea salt on sourdough.
435 CALORIES
96. Smoked Salmon Avocado Toast — Fresh&Co
495 CALORIES
MIDTOWN — GRAB & GO
97. 24-Hour Oatmeal — Fresh&Co
Steel-cut oats, almond milk, agave, cinnamon, and blueberries.
156 CALORIES
98. Peanut Butter Coconut Yogurt — Fresh&Co
Banana, granola, coconut yogurt, and peanut butter.
280 CALORIES
99. Summer Berry Coconut Yogurt — Fresh&Co
Blueberries, strawberries, coconut yogurt, and granola.
190 CALORIES
100. Peanut Butter Chia Energy Bites — Fresh&Co
Chia, peanut butter, oats, flax, dates, banana, chocolate, and honey.
325 CALORIES
Editor’s Note
Under 700 calories does not automatically mean “healthy,” and $15 does not automatically mean cheap. This is simply a practical answer to a surprisingly difficult New York question: Where can I eat a reasonably light meal without paying $28 for lunch?
