These recipes make the perfect meal if you’re aiming to lose weight while staying nourished this summer. Loaded with lean protein and fresh, seasonal ingredients like carrots, peppers, black beans and avocado, these nutritious dishes contain under 485 calories per serving. Plus, each of these lunch recipes meet the nutritional parameters of high protein with at least 15 grams per serving to help keep you full and energized until your next meal. Recipes like Cumin Chicken and Chickpea Stew and Chimichurri Noodle Bowl are healthy and flavorful ways to satisfy your midday hunger.
chicken caprese pasta salad bowl
Pasta salad is a staple summer side dish, but with the addition of protein (leftover grilled chicken works best) and extra veggies, it’s a very satisfying lunch. We use baby spinach, but you can use arugula or baby kale as well. Drizzle with a bright, tangy basil vinaigrette just before serving. The great news is that it only takes 20 minutes to prepare these easy meal prep lunches. In other words, he can make four days’ worth of lunches in less than 30 minutes.
chicken quinoa fried rice
Substituting quinoa for rice in this healthy dinner recipe boosts the protein of regular fried rice. Feel free to use whatever veggies you have on hand for this quinoa fried rice, including broccoli, green beans, and mushrooms. Serve with hot sauce if desired.
chimichurri noodle bowl
Mix whole-wheat spaghetti and zucchini noodles for volume and calorie savings in simple, flavorful meal prep bowls. This bright, herbal chimichurri sauce was originally featured in Katie Workman’s salmon recipe for Eatingwell magazine (see related recipe). Leftover chicken, tofu, or canned beans can be substituted for the shrimp.
Sweet Potato, Kale and Chicken Salad with Peanut Dressing
These hearty kale salads keep for 4 days, making them perfect for meal prep lunches. To keep the ingredients from getting soggy, drizzle the dressing over this salad just before serving and top with peanuts. For a delicious vegan option, substitute tofu for roasted chicken breast (see related recipe).
spicy ramen cup noodles
Make instant soup at home with this vegetarian ramen recipe. Fill several jars at a time to bring to work as a quick lunch throughout the week.
Cumin chicken and chickpea stew
This easy recipe for protein-rich chicken stew takes its flavor inspiration from shawarma with spices like cumin, paprika, and pepper. Make two servings and freeze for an easy and healthy dinner. Serve the stew with couscous and steamed broccoli.
Spicy Chicken Grape Salad
Sweet red grapes and crunchy celery enhance this chicken salad and balance the slightly tartness of yogurt and lemon. However, this chicken salad recipe is easy to adapt, so feel free to customize your mix-in by adding your favorites (chopped nuts, dried fruit, etc.). I use rotisserie chicken for simplicity (look for the unseasoned one for less salt!), but any leftover cooked chicken will work.
One-pot chicken pesto pasta with asparagus
This healthy chicken pesto pasta recipe is easy to make with convenient ingredients like rotisserie chicken and store-bought pesto. Adding fresh asparagus brightens up the look and flavor of this easy one-pot dinner. Fresh basil is a nice finishing touch, if you have one.
Chickpea and Tuna Mason Jar Power Salad
This power salad will keep you energized for hours thanks to 26 grams of protein and 8 grams of fiber. Toss the kale with the dressing and let it sit in the jar until it’s soft enough that you don’t need to massage or cook it to soften it.
strawberry poppyseed salad and chicken
A healthy imitation of a popular takeout salad combines cooked (or leftover) chicken and poppy seed dressing with fresh vegetables, strawberries, and goat cheese for a quick 10-minute all-you-can-eat meal. .
chicken hummus bowl
The spiced chicken on these bowls is cooked quickly with the help of the broiler. Serve with warm whole-wheat pita to scoop up any excess hummus left at the bottom of the bowl.
Spicy Slaw Bowl with Shrimp and Edamame
An easy 10-minute spicy cabbage slaw serves as a low-carb base for this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will keep you energized for the afternoon.
chicken green goddess salad
This cucumber, tomato, swiss cheese, and chicken salad recipe creates a healthy green goddess salad dressing recipe that draws creaminess from avocado, buttermilk, and herbs. The additional dressing is delicious over grilled chicken or flaky white fish such as cod or flounder.
black beans & slow bagel
This easy open sandwich recipe uses a jalapeno and cheddar bagel, but a plain bagel works just as well. Top each bagel half with black beans and fresh coleslaw for a satisfying bite.
salmon caesar salad
This easy Caesar salad replaces traditional egg yolks and olive oil with creamy Greek yogurt and buttermilk, and mixes classic romaine cheese with mildly bitter radicchio. A dash of flavorful Parmigiano-Reggiano cuts calories and sodium.
