Refresh your lunch routine with these quick and easy lunches that are ready in just 15 minutes. Additionally, these meals contain at least 15 grams of protein per serving and are rich in anti-inflammatory ingredients like dark leafy greens, fish, deep orange vegetables, and legumes. These foods are great for combating inflammation-related symptoms such as pain, indigestion, and high cholesterol, to name a few. Recipes like our Spicy Ramen Noodle Soup and our Shrimp, Avocado and Feta Wrap are a convenient and satisfying way to fuel your body and reach your nutritional goals.
Cucumber Chicken Green Goddess Wrap
This quick and easy pack rolls up and is ready for a casual, stationary lunch or on-the-go meal, with chicken protein to keep you going. The Green Goddess dressing is creamy with cheese and avocado and bright with lemon and herbs. Cucumbers and carrots add color and crunch to this healthy, hearty whole grain wrap.
Tomato avocado cheese sandwich
Parmesan cheese is so strong in flavor that you only need 1/4 cup to give this vegetarian toaster oven sandwich a punch. Also treat yourself to a portion of fruit when you enjoy the sandwich with a fresh pear.
Chicken quinoa bowl with strawberries and pecans
This easy chicken grits bowl is perfect for a family dinner. Let everyone customize their meal by portioning the vegetables and grains into bowls and then serving the remaining ingredients in a buffet style so eaters can choose what they want to top their meal with.
Spicy Ramen Noodle Cup Soup
In just 15 minutes you can make three jars of vegetarian ramen cup soup to take to work or school. In addition to saving time, these cup soups are packed with protein from hard-boiled eggs that will help keep you full until your next meal.
Cabbage, tofu and edamame salad
Craving some crunch? Enjoy this salad with crunchy red cabbage, edamame, bamboo shoots and chow mein noodles. This salad is lightly sweetened with baked tofu, tangerines, and sesame vinaigrette.
Shrimp, avocado and feta wrap
This simple packaging makes a great healthy lunch for work. Purchase cooked shrimp in the seafood section of most supermarkets and grocery stores, or look for tailed and deveined shrimp in the freezer section, which are easy to thaw and steam. Salty feta and chopped fresh vegetables ensure this easy lunch wrap is flavorful and filling.
Mason Jar Power Salad with Chickpeas and Tuna
This power salad will provide you with energy for hours thanks to 26 grams of protein and 8 grams of fiber. If you mix the dressing and kale together and then let it sit in the jar, it will become so soft that you won’t have to massage or cook it to tenderize it.
Chicken Apple Kale Wraps
By using kale leaves instead of bread to wrap the stuffing, this healthy chicken lunch recipe is low in calories (and lower in carbs!). If you can’t find lacinato kale (also known as Tuscan kale), try kale for your wrap.
Quick shrimp puttanesca
Since refrigerated fresh pasta cooks much faster than dried pasta, this Italian-inspired pasta dish is on the table quickly! Puttanesca, traditionally made with tomatoes, olives, capers, anchovies and garlic, includes shrimp for extra protein and artichoke hearts to boost the vegetable portions (and fiber!). If you can’t find frozen artichoke hearts, use drained canned artichoke hearts.
Butternut squash soup with avocado and chickpeas
Spice up a can of soup by adding protein with chickpeas and seasoning with curry powder. Stir in some Greek yogurt for a creamy consistency.
3-ingredient salmon and vegetable sandwich
This three-ingredient salmon sandwich recipe is a great way to use up leftover cooked vegetables and salmon (you can also use canned salmon). Pulling out the insides of the bread creates a nice pocket for the filling. You can use these pieces of bread to make breadcrumbs or croutons.
Chickpea salad sandwich
This vegan chickpea salad sandwich is lemony, bright, and surprisingly delicious. It has all the flavors of a classic tuna salad sandwich—dill, lemon, and a bit of garlic—but instead uses chickpeas to add a vegan source of protein and a healthy boost of fiber. Celery adds a nice crunch.
Zucchini noodle bowls with chicken sausage and pesto
Reduce prep time for this meal prep zoodle recipe by using pre-made zucchini noodles from the produce department. Canned beans and precooked chicken sausage heat up in about 5 minutes and add protein, while store-bought, refrigerated pesto serves as a quick and flavorful topping.
Chopped Salad with Sriracha Tofu and Peanut Dressing
Make four days of protein-packed vegan lunches with just four simple ingredients from your local grocery store, including a vegetable-rich salad mix as a base. Because this salad mix is hearty, you can arrange these bowls up to 24 hours before serving to allow the flavors of this healthy chopped salad to meld. If you can’t find a hearty mix, reach for broccoli slaw or shredded Brussels sprouts.
Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
This hearty vegan salad is full of plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of sunflower seeds and the unexpected taste of roasted peppers.
Kale Turkey Wraps
By using kale leaves instead of bread to wrap the stuffing, this healthy turkey lunch recipe is low in calories. If you can’t find lacinato, also known as Tuscan kale, try cabbage for your wrap.
Black Bean Quinoa Bowl
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We loaded it with pico de gallo, fresh cilantro, and avocado, as well as a simple hummus dressing to drizzle on top.
Avocado chicken salad
This Avocado Chicken Salad is herby, bright, and creamy. The mixture of coriander, dill and chives goes well with fresh avocado. Enjoy this easy chicken salad with lettuce, crackers or in a wrap.
Citrus lime tofu salad
This vegetarian salad is packed with plenty of protein and fiber to leave you feeling full and satisfied. Prepare the ingredients in advance so you have an easy vegan lunch idea to pack for work.
Avocados stuffed with salmon
Canned salmon is a valuable pantry staple and a convenient way to incorporate heart-healthy, omega-3-rich fish into your diet. Here we combine it with avocados in an easy, no-cook meal.
Chicken, Brussels Sprouts and Mushroom Salad
Shaving the vegetables for this easy salad recipe gives them deliciously tender-crisp without the need for any cooking, helping them stand up to the bright homemade vinaigrette and salty Parmesan cheese.
The best tuna salad recipe for sandwiches
The tuna salad in this easy recipe has crunch from celery and apple, which also adds a touch of sweetness. Instead of mayonnaise, we use Greek-style yogurt to bind everything together and provide a tangy, creamy finish. You could take it a step further and make this a “Waldorf tuna salad” by adding 2 tablespoons toasted chopped walnuts, 3 tablespoons quartered small grapes, and 1 tablespoon additional Greek yogurt. Serve on a leaf of greens or between two slices of whole wheat bread.
Chopped Chicken and Sweet Potato Salad
This easy salad recipe makes a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens. If you can’t find it, you can use romaine instead.
