As we age, we can become deficient in important nutrients such as fiber, protein, vitamin D, and calcium. These top-rated lunch recipes contain 20% of your daily intake of at least two of these nutrients, so you can enjoy a flavorful meal with the nutrients your body needs to thrive . We also have delicious fall ingredients like Brussels sprouts, beets, and winter squash that are perfect for this season. Try a nutrient-dense meal that will keep you healthy as you age, like a tofu and roasted vegetable grain bowl with pumpkin seeds or a high-protein tuna and chickpea salad sandwich.
corned beet reuben sandwich
Toss beets with cilantro, mustard seeds, cinnamon, and allspice to create a savory corned beef flavor. With this vegetarian Reuben sandwich, meat is a must.
Tofu and roasted vegetable bowl with pumpkin seeds
With crunchy tofu for a boost of protein, this burrito-inspired, veggie-packed grain bowl is perfect for a quick and easy dinner or a portable lunch for work.
High protein tuna and chickpea salad sandwich
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This tangy tuna sandwich has even more protein from chickpeas. Adding some of the chickpeas to the tuna adds texture and helps the filling hold together. The combination of garlic and Sriracha adds a fun kick, but feel free to choose your favorite alternative hot sauce, or skip it entirely for a milder flavor.
kale and chickpea grain bowl
This veggie-filled bowl is packed with crunch and color thanks to crunchy carrots and chickpeas, fresh kale, and a bright avocado dressing. You’ll also get more than 50% of your daily intake of fiber, which is key to weight loss, energy, and healthy digestion. Bulgur, also known as cracked wheat, is a quick-cooking whole grain. These bowls are perfect for make-ahead lunches. Pack the avocado mixture individually and add a little water to thin it if needed.
eat rainbow vegetable soup
Photographer: Jen Causey, Food Stylist: Emily Neighbors-Hall, Prop Stylist: Shel Royster
This vibrant and healthy soup recipe will support your health. It’s packed with a variety of colorful vegetables, including tomatoes, which contain lycopene, a phytochemical that may reduce inflammation.
chicken and cabbage pesto soup
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keeley
This one-pot chicken and cabbage soup is topped with flavorful store-bought pesto. Large, fiber-rich butter beans add a creamy flavor, but you can easily swap them out for cannellini or navy beans if you prefer. This soup goes well with leftover chicken. Shred or chop the cooked chicken and add to the soup and reheat once the cabbage is tender.
Butternut squash soup and apple grilled cheese sandwich
Layering apple slices on a grilled cheese sandwich adds a little crunch to your favorite soup dipper. Creamy butternut squash soup with ginger, cumin, and turmeric is a nice change of pace from grilled cheese’s usual tomato soup partner.
freshly baked falafel sandwich
This street style falafel sandwich is grassy, tangy and rich. The falafel gets crispy in the oven, but the vegetables inside remain simple and fresh. You can make the tahini sauce (see related recipe) in advance for easy preparation. Wrapping your sandwiches in foil makes them perfect for on-the-go lunches and helps keep them together when eating on the go.
Butternut squash and black bean enchiladas
The refreshing citrus slaw contrasts nicely with the enchilada’s creamy squash filling.
cheese chipotle cauliflower mac
You’ll hardly notice there’s cauliflower in this comforting skillet pasta. Cauliflower is pureed and mixed into a creamy cheese sauce.
Sichuan ramen cabbage and tofu cup noodles
Sichuan province in southwestern China is known for its spicy cuisine. The richness of tahini tempers the spicy chili paste in this Cup Noodle-inspired Mason jar soup recipe. This vegan cup of soup has 19 grams of protein to keep you satisfied until your next meal. Sichuan peppercorns can be ground in a spice grinder, mortar and pestle, or crushed in the bottom of a heavy skillet.
Kale, quinoa and apple salad
This kale, quinoa, and apple salad is perfect for fall. Fresh apples bring a refreshing fall flavor, and kale crumbles when tossed in the dressing. Nuts, fennel, and quinoa add extra layered texture, and blue cheese adds a savory note.
Spinach salad with quinoa, chicken, and fresh berries
If you’re packing this grain bowl for work, combine the dressing ingredients in a small container. When ready to eat, shake the dressing well and add to the salad. If you don’t have time to make homemade dressing, use 3 tablespoons of store-bought olive oil vinaigrette. Use rotisserie chicken (or leftover chicken) and microwave-safe quinoa sachets to speed up prep time.
Vegetarian Chopped Power Salad with Creamy Coriander Dressing
This healthy vegetarian salad recipe includes chickpeas and quinoa for a protein boost. Blending cilantro to create a creamy dressing adds color and flavor. Enjoy this cold salad for lunch or dinner.
English muffin pizza with tomatoes and olives
Topped with tomatoes, cheese, olives and oregano, these pizza-inspired English muffins are perfect as a snack or part of a delicious breakfast or lunch.
Pre-made spinach and black bean burrito
These egg, bean, and cheese burritos are designed to be made ahead of time and frozen. Perfect for busy days and makes for a satisfying breakfast or lunch.
chicken, brussels sprouts and mushroom salad
Shaping the vegetables in this easy salad recipe results in delicious, tender, crunchy veggies without any cooking that stand up to bright homemade vinaigrette and salty Parmesan.
Grilled cheese with prosciutto and spinach
Make grilled cheese for one with this quick and easy recipe! This sandwich is loaded with healthy veggies and has extra flavor from sliced prosciutto (Italian ham) .
green goddess grain bowl
This healthy grain bowl is packed with green peas, asparagus, and creamy yogurt dressing. Tofu adds protein while keeping it vegetarian, but you can also replace it with cooked shrimp or chicken for a satisfying dinner or portable lunch in just 15 minutes.
tofu and vegetable scramble
Feel free to customize the Speed Tofu and Vegetable Scramble with your favorite vegetable and spice combinations. Try to use vegetables that all cook at the same rate, such as bell peppers, green beans, and snap peas.
