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Photo: Leigh Beisch
Feel nourished and refreshed with these flavorful lunch recipes. Because each serving isunder 575 calorieswithat least 15 grams of protein, these dishes will leave you feeling satisfied and help you achieve your nutrition goals. Plus, if you’re looking to reap thehealth benefits of a Mediterranean diet, these meals are perfect for you. They’re packed with nutrient-dense ingredients that are embraced in the Mediterranean diet such asfish, vegetables, whole grains and dairy. Recipes like our Celeriac & Lentil Salad with Poached Eggs and Caprese Sandwich are delicious, energizing and filling ways to fuel your body for the whole afternoon.
01of 17Tangy Chicken Salad with GrapesView RecipeAntonis AchilleosSweet red grapes and crunchy celery make this chicken salad sing, and also balance out the slight tang from the yogurt and lemon. But go ahead and customize the mix-ins with whatever you desire (perhaps some chopped nuts or dried fruit) because this chicken salad recipe is easily adaptable. We use rotisserie chicken (look for unseasoned to keep sodium in check!) to simplify things, but any leftover cooked chicken will work.
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Tangy Chicken Salad with Grapes
View Recipe
Antonis Achilleos
Sweet red grapes and crunchy celery make this chicken salad sing, and also balance out the slight tang from the yogurt and lemon. But go ahead and customize the mix-ins with whatever you desire (perhaps some chopped nuts or dried fruit) because this chicken salad recipe is easily adaptable. We use rotisserie chicken (look for unseasoned to keep sodium in check!) to simplify things, but any leftover cooked chicken will work.
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The Best Tuna Salad Recipe for Sandwiches
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
03of 17Caprese SandwichView RecipePhotographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine KeelyThis caprese sandwich is fresh from the basil and hearty from thick, crusty ciabatta. The sun-dried tomatoes deepen the flavor. Topping the bread with a layer of basil leaves and using toasted bread helps to keep the sandwich from getting soggy if you need to make it a few hours ahead.
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Caprese Sandwich
Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely
This caprese sandwich is fresh from the basil and hearty from thick, crusty ciabatta. The sun-dried tomatoes deepen the flavor. Topping the bread with a layer of basil leaves and using toasted bread helps to keep the sandwich from getting soggy if you need to make it a few hours ahead.
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Salmon Rice Bowl
Ali Redmond
05of 17Pesto Chicken Quinoa BowlsView RecipeThis pesto chicken quinoa bowl is packed with herbs from the basil pesto and the Italian spice mix and gets a slight kick of heat from the red pepper. If you enjoy the flavor profile, this dish can also be made with orzo in place of quinoa.
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Pesto Chicken Quinoa Bowls
This pesto chicken quinoa bowl is packed with herbs from the basil pesto and the Italian spice mix and gets a slight kick of heat from the red pepper. If you enjoy the flavor profile, this dish can also be made with orzo in place of quinoa.
06of 17Charro Beans with Chorizo & Kale SlawView RecipeEllen SilvermanThis dish gets its name from the Mexican cowboys (charros) who cooked these soupy beans over campfires as they traveled the open range. The kale slaw is a bright foil for this earthy dish. Enjoy a bowl as is or scoop it up with warm tortillas. Look for Mexican-style chorizo near other sausage in well-stocked supermarkets or Latin American markets.
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Charro Beans with Chorizo & Kale Slaw
Ellen Silverman
This dish gets its name from the Mexican cowboys (charros) who cooked these soupy beans over campfires as they traveled the open range. The kale slaw is a bright foil for this earthy dish. Enjoy a bowl as is or scoop it up with warm tortillas. Look for Mexican-style chorizo near other sausage in well-stocked supermarkets or Latin American markets.
07of 17Avocado Tuna Spinach SaladView RecipeGreg DuPreeAvocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.
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Avocado Tuna Spinach Salad
Greg DuPree
Avocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.
08of 17Celeriac & Lentil Salad with Poached EggsView RecipeLeigh BeischGnarly and knotty, celeriac (aka celery root) is a staple on many French bistro menus, often shredded and tossed with rémoulade sauce. Here, it’s diced and combined with lentils and plenty of other veggies, along with a poached egg on top, for a salad packed with staying power.
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Celeriac & Lentil Salad with Poached Eggs
Leigh Beisch
Gnarly and knotty, celeriac (aka celery root) is a staple on many French bistro menus, often shredded and tossed with rémoulade sauce. Here, it’s diced and combined with lentils and plenty of other veggies, along with a poached egg on top, for a salad packed with staying power.
09of 17Farro Salad with Arugula, Artichokes & PistachiosView RecipePrecooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!
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Farro Salad with Arugula, Artichokes & Pistachios
Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!
10of 17Caprese Pasta SaladView RecipePhotographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine KeelyThis light and fresh caprese pasta salad is brought together with a bright and tangy dressing, with fresh mozzarella pearls adding creaminess to every bite.
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Caprese Pasta Salad
This light and fresh caprese pasta salad is brought together with a bright and tangy dressing, with fresh mozzarella pearls adding creaminess to every bite.
11of 17Buffalo Chickpea SaladView RecipePhotographer: Rachel Marek, Food stylist: Lauren McAnellyWe took all the flavors you know and love from Buffalo wings and used them in this plant-based chickpea salad. Celery adds a satisfying crunch, while blue cheese provides a cooling element to balance the spicy sauce. Serve on top of leafy greens or use as a sandwich filling.
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Buffalo Chickpea Salad
Photographer: Rachel Marek, Food stylist: Lauren McAnelly
We took all the flavors you know and love from Buffalo wings and used them in this plant-based chickpea salad. Celery adds a satisfying crunch, while blue cheese provides a cooling element to balance the spicy sauce. Serve on top of leafy greens or use as a sandwich filling.
12of 17Open-Face Cauliflower-Cheddar MeltsView RecipePhotographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Holly RaibikisMelty Cheddar cheese is the perfect complement to cauliflower in this satisfying open-face sandwich built on whole-grain country bread. Serve it with a spinach salad for a great autumn lunch.
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Open-Face Cauliflower-Cheddar Melts
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Holly Raibikis
Melty Cheddar cheese is the perfect complement to cauliflower in this satisfying open-face sandwich built on whole-grain country bread. Serve it with a spinach salad for a great autumn lunch.
13of 17Get Your Greens WrapView RecipeSara HaasThis healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.
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Get Your Greens Wrap
Sara Haas
This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.
14of 17Spicy Tuna Salad English Muffin SandwichView RecipeSara HaasThis quick lunch idea has a delicious balance of flavors. A slightly spicy Sriracha-mayonnaise mixture adds heat to the tuna salad, while the quick-pickled cucumbers provide brightness. Be sure to toast the English muffin so the sandwich doesn’t get soggy.
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Spicy Tuna Salad English Muffin Sandwich
This quick lunch idea has a delicious balance of flavors. A slightly spicy Sriracha-mayonnaise mixture adds heat to the tuna salad, while the quick-pickled cucumbers provide brightness. Be sure to toast the English muffin so the sandwich doesn’t get soggy.
15of 17Lentil Salad with Feta, Tomatoes, Cucumbers & OlivesView RecipeJennifer CauseyThis Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch.
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Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
Jennifer Causey
This Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch.
16of 17Piled-High Vegetable PitasView RecipeFresh, bright flavors come alive in these easy vegetarian pitas. Give yourself enough time to make the roasted vegetables called for in the recipe—or make them a day or two in advance for a healthy meal that takes less than 30 minutes to prepare. These pitas would also work well with whatever leftover cooked veggies you have on hand. No need to warm the roasted veggies up; this recipe tastes great chilled or at room temperature.
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Piled-High Vegetable Pitas
Fresh, bright flavors come alive in these easy vegetarian pitas. Give yourself enough time to make the roasted vegetables called for in the recipe—or make them a day or two in advance for a healthy meal that takes less than 30 minutes to prepare. These pitas would also work well with whatever leftover cooked veggies you have on hand. No need to warm the roasted veggies up; this recipe tastes great chilled or at room temperature.
17of 17Lemony Shrimp, Kale & Potato SaladView RecipeLeigh BeischHearty kale and potatoes put a seasonal spin on a Greek-style salad featuring feta, olives and cherry tomatoes. Russet potatoes absorb flavor like a sponge, making them a great choice for salads with flavorful vinaigrettes like this one.
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Lemony Shrimp, Kale & Potato Salad
Hearty kale and potatoes put a seasonal spin on a Greek-style salad featuring feta, olives and cherry tomatoes. Russet potatoes absorb flavor like a sponge, making them a great choice for salads with flavorful vinaigrettes like this one.
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