Lunch can be completed in 3 steps or less, which is very convenient. These meals are simple and easy to put together for a healthy and flavorful midday meal. Additionally, each dish is consistent with the Mediterranean diet, which is one of the healthiest and most flexible diets. These lunches can include plenty of nutritious ingredients such as leafy greens, seafood, legumes, whole grains, and healthy oils to maintain a balanced eating pattern. I understand. At lunchtime this week, recipes like Salmon Bowl and High-Protein Tuna and Chickpea Salad Sandwich will whet your appetite.
Salmon bowl
Inspired by a viral trend on TikTok, this salmon bowl is perfect for a delicious lunch or dinner. With healthy ingredients like instant brown rice, salmon, and vegetables, you can create a flavorful meal in just 25 minutes.
green goddess rap
Soft, silky green goddess dressing blends with crunchy fresh cucumbers and tender vegetables in this easy wrap. If you prefer, you can also remove the wrap and enjoy the contents as a salad.
Open face goat cheese sandwich with tomato and avocado salad
It’s an easy lunch that can be prepared in just 10 minutes, so it’s perfect for busy days.
Tomato, cucumber and white bean salad with basil vinaigrette
This no-cook bean salad is a delicious way to enjoy summer’s best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something special.
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.
Avocado stuffed with salmon
Canned salmon is a valuable staple in your pantry and a practical way to incorporate heart-healthy omega-3-rich fish into your diet. Here, we pair it with avocado for an easy no-cook meal.
strawberry pineapple smoothie
This smoothie blended with almond milk, strawberries, and pineapple is easy to make even on busy mornings. Adding a little almond butter adds richness and satiating protein. Freezing some of the almond milk will give it a more icy texture.
Beef & Bean Sloppy Joes
This healthy copycat of a classic comfort food recipe swaps out some of the meat for beans for an extra 7 grams of fiber. We also used less sugar and ketchup in this remake of our Sloppy Joe recipe, saving 12 grams of added sugar.
Egg salad English muffin sandwich
By boiling the eggs in advance, you can easily make a creamy and delicious lunchtime egg salad. Using flavorful carrot leaves is like getting free herbs.
Farro salad with arugula, artichoke and pistachio
Using pre-cooked farro, this dish comes together quickly. You can make it in the same bowl you use to serve it, so you can keep washing up to a minimum.
curry chicken apple wrap
Shredded chicken and chopped green apple are a great combination in this quick and easy curry sandwich wrap.
Grilled vegetable salad with goat cheese
Prepare a week’s worth of lunches in about 10 minutes using a few ingredients purchased at your local specialty grocery store. To save time, I use a bag of frozen grilled and marinated vegetables and add flavor with a goat cheese marinade. If you’re looking for a boost of protein, leftover chicken breast or salmon pair perfectly with this hearty salad.
Rainbow grain bowl with cashew sauce
This vibrant bowl is packed with nutrients that will keep you full for hours. Look for cooked lentils in the refrigerated section of the produce aisle.
salmon pita sandwich
This easy lunch recipe uses canned sockeye salmon, which is rich in heart-healthy omega-3s. If you’re taking this sandwich to lunch, keep the salmon salad separate and stuff it into pita bread right before serving.
tuna salad crackers
Tuna salad sandwich with a fun twist. This tuna salad and crackers recipe uses wheat crackers instead of bread.
lentil burger
Walnuts and fresh marjoram accent this vegan lentil burger. Substitute oregano for marjoram if you like. Serve with whole grain mustard and roasted sweet potatoes.
Salmon salad with orange balsamic vinaigrette
Incorporating salmon into your salad adds a good source of protein and heart-healthy omega-3 fatty acids. This quick and easy salad is perfect for lunch or dinner and is sure to leave you feeling full and satisfied.
Shrimp salad with peanut dressing
Using applesauce in the peanut dressing adds a sweet and sour flavor, which pairs perfectly with the shrimp.
Get Green’s Wrap
This healthy and easy wrap is packed with green vegetables. Cucumber, sprouts, and lettuce add crunch, avocado provides creaminess, and edamame provides plant-based protein.
chopped chicken and sweet potato salad
This easy salad recipe makes great use of leftover cooked chicken. Look for escarole in the produce section near leafy greens. If you can’t find it, you can use romaine instead.
