Thinking about your lunch break? These delicious 20-minute lunches are easy and nourishing. Each of these dishes contains at least 6 grams of fiber, an important nutrient that helps you stay full longer and can also aid in weight loss. Try a quick and flavorful lunch like a high-protein tuna and chickpea salad sandwich or a spinach salad with quinoa, chicken, and fresh berries.
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.
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.
Brie and jam wrap made with 3 ingredients
Photographer: Rachel Malek, Food Stylist: Holly Driesman, Prop Stylist: Gabriel Greco
Prepare your favorite flavored jam and pair it with melted brie cheese on whole wheat tortillas for a sweet and savory lunch.
Spinach salad with quinoa, chicken, and fresh berries
Here, we shorten prep time by using rotisserie chicken and microwave-safe quinoa sachets in this flavorful salad. If you’re packing this grain bowl for work, combine the dressing ingredients in a small container. When ready to serve, shake well with dressing and add to salad.
buffalo chickpea salad
Photographer: Rachel Malek, Food Stylist: Lauren McAnnelly
All the flavors you know and love from buffalo wings were used in this plant-based chickpea salad. The celery adds a satisfying crunch, and the blue cheese provides a cooling sensation that balances out the spicy sauce. You can top it with leafy vegetables or use it as a sandwich filling.
Spinach salad with quinoa, chicken, and fresh berries
Here, we shorten prep time by using rotisserie chicken and microwave-safe quinoa sachets in this flavorful salad. 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.
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.
Get Green’s Wrap
This healthy quick wrap is packed with green vegetables. Cucumber, sprouts, and lettuce add crunch, avocado provides creaminess, and edamame provides plant-based protein.
chicken capri sandwich
This Chicken Capri Sandwich has all the classic flavors of a Capri salad with an extra boost of protein from grilled chicken. Assembly is quick and easy using store-bought grilled chicken. This one-person sandwich is made in a skillet, but it works just as well in a panini press if you have one on hand.
Chopped salad with chicken and creamy chipotle dressing
This chopped salad with chicken has a smoky, tangy flavor thanks to the creamy chipotle dressing. The cilantro adds freshness to every bite.
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.
One pot chicken pasta with cajun seasoning
This one-pot chicken pasta dish with Cajun seasoning is easy to make. A frequent stirring technique is used here to release the starches and achieve a natural creaminess. We love the spicy flavor of Cajun seasoning, but you can also substitute different spices depending on what you have on hand.
Chickpea tuna salad
This chickpea tuna salad with capers, feta, and cucumber is the perfect take-to-work or school lunch. The salad can be prepared the night before (just be sure to keep the spinach separate and drizzle the dressing on the salad just before serving).
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.
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.
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.
Lemon shrimp and orzo salad
Try making two batches of this easy pasta salad. It’s still delicious the next day. The orzo will absorb the dressing if you let it sit, so add a little more olive oil and lemon juice if you like.
Butternut squash, tomato, chard and chickpea soup
A vegan soup recipe filled with colorful vegetables. All of these vegetables give this soup plenty of fiber, making it more satisfying while keeping calories low. Bright turmeric adds a golden hue to the flavorful soup, while cumin and ginger give it a bright, fresh finish. And the best part? This healthy soup recipe takes just 20 minutes from start to finish.
Southwest black bean pasta salad bowl
This Southwestern-inspired pasta salad uses pasta made with black beans for 14 grams of fiber per serving. Combining seasoned chicken strips with a flavorful corn salad (an easily available ingredient often found at your local specialty grocery store), this meal prep lunch is sure to be a treat.
Avocado toast with burrata
Burrata (fresh mozzarella cheese with cream) takes this avocado toast recipe to the next level, making it the perfect weeknight snack.
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.
