Nutritious ingredients that help reduce chronic inflammation, such as fish, avocado, beans, and kale, are the stars of these delicious lunches. Each of these recipes focuses on complex carbohydrates like whole grains and is low in saturated fat and sodium, making them perfect for a diabetic-friendly routine. Whether you want to enjoy a light weekend lunch or a compact grain bowl to take to work, recipes like Roasted Roots and Vegetables with Spiced Lentils or Fish Taco Bowl with Green Cabbage Slaw are delicious options is. your best.
Roasted root vegetables and vegetables with spiced lentils
Ali Redmond
This rustic lentil bowl is topped with leftover roasted root vegetables from your big harvest and is perfect for an easy weeknight dinner. Leave it vegan or add a little plain yogurt to make it even thicker.
Lemon-dil tuna salad
Photographer: Robbie Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsay Lauer
This Lemon Dill Tuna Salad is packed with protein and adds a touch of citrus with spices used in Middle Eastern, Mediterranean and North African cuisine, highlighting the lemon flavor without overshadowing the other ingredients. Adds the flavor of sumac. Serve this as a sandwich between two slices of whole wheat bread or with soft Bibb lettuce or crunchy celery sticks.
Fish taco bowl with green cabbage slaw
Fresh salsa verde, green cabbage, and avocado all contribute to the vibrant green color of this light and bright fish taco bowl. We love halibut’s mild flavor and firm, meaty texture, but a firmer white fish like mahi-mahi or tilapia would work well in its place. Garnish this flavorful taco bowl with cilantro, but if you want to take it a step further, try toppings like bean sprouts or watermelon radish for an even brighter green color.
vegetable and hummus sandwich
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This hearty veggie and hummus sandwich is perfect for a heart-healthy vegetarian lunch. Pair it with different flavors of hummus and different types of vegetables depending on your mood.
Chickpea, beetroot and feta salad with lemon garlic vinaigrette
Photographer: Rachel Malek, Food Stylist: Holly Driesman, Prop Stylist: Adeline Evans
This chickpea, beet, and feta salad is a vibrant blend of flavors and textures, combining the earthy sweetness of beets with the creamy richness of feta cheese, all wrapped up in a tangy lemon-garlic dressing. If you have time, you can roast or steam your own beets, or for quick and easy preparation, you can buy cooked beets from the produce section of a well-stocked grocery store. You can also choose.
Spinach salad with roasted sweet potatoes, white beans and basil
Roasted sweet potatoes are combined with spinach, cabbage, and white beans in a bright basil dressing for a healthy main dish salad.
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. Tossing the kale with the dressing and leaving it in the jar will soften it enough that you won’t need to massage or cook it to soften it.
Anti-inflammatory beet and avocado wrap
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shel Royster
Rich in fiber and monounsaturated fats, avocados are one of the best foods to eat to fight inflammation. Pair it with beets, which contain inflammation-fighting phytochemicals, and you’ve got a lunch that packs a healthy punch. A mixture of tahini and lemon adds brightness and nutty flavor to the wrap.
Roasted vegetable and black bean tacos
These hearty vegan tacos are quick and easy to make and perfect for busy weeknights. It’s so delicious that no one misses meat and dairy products.
Chopped salad with Sriracha tofu and peanut dressing
Prepare 4 days of high-protein vegan lunches based on a vegetable-packed salad mix using just four simple ingredients from your local specialty grocery store. This salad mix is hearty, so you can dress these bowls up to 24 hours before serving to infuse the flavors of this healthy chopped salad. If you can’t find a hearty mix, use broccoli slaw or shredded Brussels sprouts.
Mixed green salad with quinoa, avocado and chickpeas
Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.
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.
Chole (chickpea curry)
Andrew Scrivani
This healthy recipe is a flavorful chickpea curry that takes just 20 minutes to make. Also known as chana masala, this dish is comforting and delicious.
Salmon bowl
Inspired by the viral TikTok trend, this delicious bowl is perfect for a satisfying lunch or dinner. With a few healthy ingredients, like instant brown rice, heart-healthy salmon, and plenty of crunchy veggies, you can create a hearty, flavorful meal in just 25 minutes. Want to cut down on carbs? Try using cauliflower rice instead of brown rice.
Kale and avocado salad with blueberries and edamame
Packed with nutrient-dense produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. I love the unique combination of blueberries, edamame, and goat cheese.
Crispy Chickpea Grain Bowl with Lemon Vinaigrette
Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette that combines quinoa, toasted pumpkin seeds, and a satisfying combination of roasted chickpeas and kale. Make it for an easy meal-prep lunch or a healthy and satisfying dinner.
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.
black bean and quinoa bowl
Photography: Carson Downing, Food Stylist: Holly Driesman, Props Stylist: Gabe Greco
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, except for the fried bowl. Loaded with pico de gallo, fresh cilantro, and avocado, it’s topped with a quick hummus dressing.
Bowl of charred shrimp, pesto and quinoa
These shrimp, pesto, and quinoa bowls are delicious, healthy, beautiful, and take less than 30 minutes to prepare. In other words, these are basically the ultimate easy weeknight dinners. Feel free to add any vegetables or swap out the shrimp for chicken, steak, tofu, or edamame.
Chickpea and roasted red pepper lettuce wraps with tahini dressing
A tangy, nutty tahini dressing combines no-cook ingredients like canned chickpeas and roasted red peppers to create an easy-to-meal lettuce wrap. Make these wraps ahead of time for grab-and-go lunches or dinners. A few pieces of warm pita completes the meal perfectly.
