Satisfy your midday hunger with these delicious lunch recipes. These dishes are low in calories and will help you reach your nutritional goals while staying nourished. Focused on produce, legumes, lean proteins, and whole grains, these meals fit seamlessly into the Mediterranean diet, one of the healthiest eating patterns. Recipes like veggie wraps and broccoli melts are nutritious options to add to your menu.
cauliflower spanakopita melt
Photographer: Jen Causey, Food Stylist: Emily Neighbors-Hall, Prop Stylist: Lindsay Lower
Here, we’ve blended the flavors of the Greek spinach pie, spanakopita, into a grilled cheese sandwich that’s comfortable and convenient to hold. Chopped roasted cauliflower is a healthy flavor packed with vegetables.
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.
veggie wrap
Photographer: Bree Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
These wraps are loaded with vegetables like zucchini, peppers, and spinach. Vegetables cook quickly in a frying pan, so you can have an easy lunch in no time. Hummus contains plant-based proteins that keep the wrap from drying out.
broccoli melts
Photographer: Jen Causey, Food Stylist: Emily Neighbors-Hall, Prop Stylist: Julia Bayless
These Broccoli Cheese Melts are a rich, creamy sandwich that combines crispy, tender broccoli with a layer of melted cheese between two slices of crispy bread. These 20-minute cheese melts are the ultimate comfort food packed with everyone’s favorite cheesy goodness.
Avocado stuffed with salmon
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
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.
cucumber and tomato sandwich
Photographer: Stacey K. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
This herby cucumber and tomato sandwich is crunchy and refreshing. Chives add a delicate onion flavor to cream cheese, but you can also use dill or basil instead.
Butternut squash and black bean enchiladas
The refreshing citrus slaw contrasts nicely with the enchilada’s creamy squash filling.
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.
Tarkari (Afghan vegetable and chickpea soup)
Try topping this simple yet satisfying vegetable soup with a spoonful of red chutney. Recipe adapted from new supper club chef Naseema Kashefi.
Mixed green salad with quinoa, avocado and chickpeas
Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.
Pita with heaping vegetables
Fresh, bright flavors come to life in this easy vegetarian pita. Please allow enough time to prepare the roasted vegetables mentioned in the recipe. Or, make them 1-2 days in advance for a healthy meal that takes less than 30 minutes to prepare.
ground beef and potato skillet
This healthy one-pan meal combines ground beef and potatoes with colorful vegetables like kale, tomatoes, and peppers. Being able to cook everything in one skillet builds layers of flavor and reduces the number of dishes at the same time.
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.
Avocado toast with burrata
Burrata (fresh mozzarella cheese with cream) takes this avocado toast recipe to the next level, perfect for weeknight breakfasts.
Quinoa chickpea salad with roasted red pepper hummus dressing
This hearty vegan salad is packed with power plant-based ingredients like chickpeas, quinoa, and hummus. I love the crunch of the sunflower seeds and the unexpected flavor of the roasted peppers.
Vegan burrito bowl and cauliflower rice
These meal prep vegan burrito bowls are healthy and flavorful. Make this at the beginning of the week to take home on busy days. To reduce cooking time, we use frozen cauliflower rice, a low-carb alternative to white or brown rice.
salmon caesar salad
This easy Caesar salad replaces the traditional egg yolks and olive oil with creamy Greek yogurt and buttermilk, and mixes in mildly bitter radicchio in addition to classic romaine cheese. A small amount of flavorful Parmigiano-Reggiano also cuts calories and sodium.
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.
Vegetarian Chopped Power Salad with Creamy Coriander Dressing
This healthy vegetarian salad 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.
White kidney bean and vegetable salad
This meatless main dish salad combines creamy and satisfying white beans and avocado. Try pairing it with a variety of seasonal vegetables.
