I love to have a multigrain bagle with 2 slices of turkey deli meat and some feta cheese for lunch. The calories add up to just above 400 but it's extremely filling and I find I don't feel hungry for hours..

I'm confused about whether they're okay for somebody trying to drop 20lbs

If it works for you go for it. Every person has to eat differently when losing weight. It depends entirely on your body.

Well if it fills you up and you enjoy it I don't see the problem. It depends on what else you're eating as well, like your total daily calories. Also your height and current weight matter, have you worked out your daily caloric needs? Then you'll know for sure if it's ok but a 400 calorie meal that keeps you full for hours sounds good to me.

If your body doesn't have problems with gluten/grains, go for it if you can stay within your calories!

If your really curious about it, try going 4-6 weeks grain free (or paleo).

there's no such thing as a "good" or "bad" food- just foods that are better for you in different amounts, i.e. balance If it is keeping you full for a long time, within your calorie limits, and is giving you the nutrition you need at that time then why not?

If it's in your daily calorie/diet intake, go for it!