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Get the most out of your lunch break with these quick and easy lunch recipes. Each dish takes just 10 minutes or less to make so you’ll have a yummy meal ready in a jiff. They’re also lower in calories, carbs, sodium and saturated fat to align with adiabetes-appropriate eating pattern. Make sure to try options like our Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad or our Chicken & Cabbage Bowls with Sesame Dressing for a delicious, blood sugar-friendly lunch.
01of 19Shrimp Salad with Peanut DressingUsing applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp.View Recipe02of 19Open-Face Goat Cheese Sandwich with Tomato & Avocado SaladThis simple lunch comes together in just 10 minutes, making it a great option for busy days.View Recipe03of 19Green Goddess Tuna SaladPhotographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel GrecoCanned tuna makes this recipe convenient and pantry-friendly while also offering an impressive punch of protein and omega-3 fatty acids. Salmon, sardines or mackerel would work just as well in this quick recipe. Use the remaining herb sauce as a dressing for salads or grain bowls, as a spread on sandwiches or as a dip for vegetables. This recipe is easily doubled to make a big batch to meal-prep for the week. Serve on bread or in a wrap, over a bed of greens or scooped up with your favorite chips, crackers or cucumber slices.View Recipe04of 19Chicken & Cabbage Bowls with Sesame DressingPhotographer: Rachel Marek, Prop stylist: Holly Dreesman, Food stylist: Gabriel GrecoFour convenience products are all you need to prepare these tasty bowls. A bag of shredded coleslaw serves as the base that’s topped with seasoned chicken strips, crunchy flavored almonds and a drizzle of sesame dressing. Leftover chicken can easily stand in for the chicken strips. Traditional cabbage coleslaw works well, as does broccoli slaw for a slightly different look and flavor.View Recipe05of 19Cucumber Sandwich with Cotija & LimePhotographer: Rachel Marek, Food stylist: Holly DreesmanThis easy vegetarian cucumber sandwich draws flavor inspiration from elote, the Mexican street corn dish. Instead of corn, we flavor cucumber slices with cotija cheese, lime and cilantro for a tasty filling. Cotija cheese, a salty, crumbly Mexican cheese, is similar in flavor and texture to feta cheese, which can be used as a substitute. Arugula adds a peppery flavor, but any tender greens will work well here.View Recipe06of 19Mason Jar Power Salad with Chickpeas & TunaThis power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.View Recipe07of 193-Ingredient Salmon & Veggie SandwichPhotographer: Carson Downing, Food stylist: Annie Probst, Prop stylist: Joseph WanekThis 3-ingredient salmon sandwich recipe is a great way to use up leftover cooked veggies and salmon (you can also use canned salmon). Pulling out the insides of the bread makes a nice pocket for the filling. Use those bread pieces to make breadcrumbs or croutons.View Recipe08of 19Chopped Salad with Sriracha Tofu & Peanut DressingPrep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can’t find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.View Recipe09of 19Veggie & Hummus SandwichPhotographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyThis mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.View Recipe10of 19Meal-Prep Curried Chicken BowlsCurry doesn’t have to take hours to prepare. With the help of our sheet-pan meal-prep chicken (see associated recipe) and some cooked whole grains, you can make these meal-prep bowls in just a few minutes! Keep them in the fridge for an easy dinner on a busy weeknight or for healthy grab-and-go lunches throughout the week.View Recipe11of 193-Ingredient Cucumber Boursin WrapPhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleAn easy lunch is only three ingredients away with this cucumber Boursin wrap. Boursin spreadable cheese is flavorful and functional, as it holds the chopped cucumber in place as you roll up the wrap. You can slice and enjoy this easy sandwich right away, or pack it up for lunch. If you are saving it for later, pat the chopped cucumber with a paper towel to remove excess moisture.View Recipe12of 19Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini DressingA tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.View Recipe13of 19Mixed Greens with Lentils & Sliced AppleThis salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils—just make sure to look for low-sodium and give them a rinse before adding them to the salad.View Recipe14of 19Egg Salad English-Muffin SandwichBrie PassanoWhen you boil eggs ahead of time, it’s easy to create a lickety-split and delightful lunchtime egg salad. And using the flavorful leafy carrot tops in it is like getting herbs for free.View Recipe15of 19Tuna Salad & Tomato SandwichPhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe HauserThis classic deli-style tuna sandwich is packed with protein and topped with a juicy slice of fresh tomato. This recipe makes one sandwich, but you can easily double or quadruple the recipe to make more. Sweet pickle relish adds a contrast of flavors to the mix, but if you prefer something less sweet, dill pickle relish can be used in its place.View Recipe16of 19Chopped Chicken & Sweet Potato SaladThis easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can’t find it, you can use romaine instead.View Recipe17of 19Cucumber & Roasted Red Pepper Hummus WrapPhotographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel GrecoThis easy vegetarian wrap makes a great grab-and-go lunch for work or school. Roasted red pepper hummus adds color and a little extra flavor, but any flavor hummus will work well here. Cucumber, sprouts, salad greens or spinach all add a refreshing crunch. For a peppery kick, try using arugula.View Recipe18of 19Chicken Avocado BLT WrapWho doesn’t love a BLT? In this Mexican-inspired version, we’ve added chicken and avocado and wrapped it in a tortilla, making it easy to eat.View Recipe19of 19Cabbage, Tofu & Edamame SaladCraving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette.View Recipe
01of 19Shrimp Salad with Peanut DressingUsing applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp.View Recipe
01of 19
Shrimp Salad with Peanut Dressing
Using applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp.
View Recipe
02of 19Open-Face Goat Cheese Sandwich with Tomato & Avocado SaladThis simple lunch comes together in just 10 minutes, making it a great option for busy days.View Recipe
02of 19
Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad
This simple lunch comes together in just 10 minutes, making it a great option for busy days.
03of 19Green Goddess Tuna SaladPhotographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel GrecoCanned tuna makes this recipe convenient and pantry-friendly while also offering an impressive punch of protein and omega-3 fatty acids. Salmon, sardines or mackerel would work just as well in this quick recipe. Use the remaining herb sauce as a dressing for salads or grain bowls, as a spread on sandwiches or as a dip for vegetables. This recipe is easily doubled to make a big batch to meal-prep for the week. Serve on bread or in a wrap, over a bed of greens or scooped up with your favorite chips, crackers or cucumber slices.View Recipe
03of 19
Green Goddess Tuna Salad
Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco
Canned tuna makes this recipe convenient and pantry-friendly while also offering an impressive punch of protein and omega-3 fatty acids. Salmon, sardines or mackerel would work just as well in this quick recipe. Use the remaining herb sauce as a dressing for salads or grain bowls, as a spread on sandwiches or as a dip for vegetables. This recipe is easily doubled to make a big batch to meal-prep for the week. Serve on bread or in a wrap, over a bed of greens or scooped up with your favorite chips, crackers or cucumber slices.
04of 19Chicken & Cabbage Bowls with Sesame DressingPhotographer: Rachel Marek, Prop stylist: Holly Dreesman, Food stylist: Gabriel GrecoFour convenience products are all you need to prepare these tasty bowls. A bag of shredded coleslaw serves as the base that’s topped with seasoned chicken strips, crunchy flavored almonds and a drizzle of sesame dressing. Leftover chicken can easily stand in for the chicken strips. Traditional cabbage coleslaw works well, as does broccoli slaw for a slightly different look and flavor.View Recipe
04of 19
Chicken & Cabbage Bowls with Sesame Dressing
Photographer: Rachel Marek, Prop stylist: Holly Dreesman, Food stylist: Gabriel Greco
Four convenience products are all you need to prepare these tasty bowls. A bag of shredded coleslaw serves as the base that’s topped with seasoned chicken strips, crunchy flavored almonds and a drizzle of sesame dressing. Leftover chicken can easily stand in for the chicken strips. Traditional cabbage coleslaw works well, as does broccoli slaw for a slightly different look and flavor.
05of 19Cucumber Sandwich with Cotija & LimePhotographer: Rachel Marek, Food stylist: Holly DreesmanThis easy vegetarian cucumber sandwich draws flavor inspiration from elote, the Mexican street corn dish. Instead of corn, we flavor cucumber slices with cotija cheese, lime and cilantro for a tasty filling. Cotija cheese, a salty, crumbly Mexican cheese, is similar in flavor and texture to feta cheese, which can be used as a substitute. Arugula adds a peppery flavor, but any tender greens will work well here.View Recipe
05of 19
Cucumber Sandwich with Cotija & Lime
Photographer: Rachel Marek, Food stylist: Holly Dreesman
This easy vegetarian cucumber sandwich draws flavor inspiration from elote, the Mexican street corn dish. Instead of corn, we flavor cucumber slices with cotija cheese, lime and cilantro for a tasty filling. Cotija cheese, a salty, crumbly Mexican cheese, is similar in flavor and texture to feta cheese, which can be used as a substitute. Arugula adds a peppery flavor, but any tender greens will work well here.
06of 19Mason Jar Power Salad with Chickpeas & TunaThis power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.View Recipe
06of 19
Mason Jar Power Salad with Chickpeas & Tuna
This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.
07of 193-Ingredient Salmon & Veggie SandwichPhotographer: Carson Downing, Food stylist: Annie Probst, Prop stylist: Joseph WanekThis 3-ingredient salmon sandwich recipe is a great way to use up leftover cooked veggies and salmon (you can also use canned salmon). Pulling out the insides of the bread makes a nice pocket for the filling. Use those bread pieces to make breadcrumbs or croutons.View Recipe
07of 19
3-Ingredient Salmon & Veggie Sandwich
Photographer: Carson Downing, Food stylist: Annie Probst, Prop stylist: Joseph Wanek
This 3-ingredient salmon sandwich recipe is a great way to use up leftover cooked veggies and salmon (you can also use canned salmon). Pulling out the insides of the bread makes a nice pocket for the filling. Use those bread pieces to make breadcrumbs or croutons.
08of 19Chopped Salad with Sriracha Tofu & Peanut DressingPrep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can’t find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.View Recipe
08of 19
Chopped Salad with Sriracha Tofu & Peanut Dressing
Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can’t find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.
09of 19Veggie & Hummus SandwichPhotographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyThis mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.View Recipe
09of 19
Veggie & Hummus Sandwich
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.
10of 19Meal-Prep Curried Chicken BowlsCurry doesn’t have to take hours to prepare. With the help of our sheet-pan meal-prep chicken (see associated recipe) and some cooked whole grains, you can make these meal-prep bowls in just a few minutes! Keep them in the fridge for an easy dinner on a busy weeknight or for healthy grab-and-go lunches throughout the week.View Recipe
10of 19
Meal-Prep Curried Chicken Bowls
Curry doesn’t have to take hours to prepare. With the help of our sheet-pan meal-prep chicken (see associated recipe) and some cooked whole grains, you can make these meal-prep bowls in just a few minutes! Keep them in the fridge for an easy dinner on a busy weeknight or for healthy grab-and-go lunches throughout the week.
11of 193-Ingredient Cucumber Boursin WrapPhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleAn easy lunch is only three ingredients away with this cucumber Boursin wrap. Boursin spreadable cheese is flavorful and functional, as it holds the chopped cucumber in place as you roll up the wrap. You can slice and enjoy this easy sandwich right away, or pack it up for lunch. If you are saving it for later, pat the chopped cucumber with a paper towel to remove excess moisture.View Recipe
11of 19
3-Ingredient Cucumber Boursin Wrap
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
An easy lunch is only three ingredients away with this cucumber Boursin wrap. Boursin spreadable cheese is flavorful and functional, as it holds the chopped cucumber in place as you roll up the wrap. You can slice and enjoy this easy sandwich right away, or pack it up for lunch. If you are saving it for later, pat the chopped cucumber with a paper towel to remove excess moisture.
12of 19Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini DressingA tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.View Recipe
12of 19
Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing
A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.
13of 19Mixed Greens with Lentils & Sliced AppleThis salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils—just make sure to look for low-sodium and give them a rinse before adding them to the salad.View Recipe
13of 19
Mixed Greens with Lentils & Sliced Apple
This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils—just make sure to look for low-sodium and give them a rinse before adding them to the salad.
14of 19Egg Salad English-Muffin SandwichBrie PassanoWhen you boil eggs ahead of time, it’s easy to create a lickety-split and delightful lunchtime egg salad. And using the flavorful leafy carrot tops in it is like getting herbs for free.View Recipe
14of 19
Egg Salad English-Muffin Sandwich
Brie Passano
When you boil eggs ahead of time, it’s easy to create a lickety-split and delightful lunchtime egg salad. And using the flavorful leafy carrot tops in it is like getting herbs for free.
15of 19Tuna Salad & Tomato SandwichPhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe HauserThis classic deli-style tuna sandwich is packed with protein and topped with a juicy slice of fresh tomato. This recipe makes one sandwich, but you can easily double or quadruple the recipe to make more. Sweet pickle relish adds a contrast of flavors to the mix, but if you prefer something less sweet, dill pickle relish can be used in its place.View Recipe
15of 19
Tuna Salad & Tomato Sandwich
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
This classic deli-style tuna sandwich is packed with protein and topped with a juicy slice of fresh tomato. This recipe makes one sandwich, but you can easily double or quadruple the recipe to make more. Sweet pickle relish adds a contrast of flavors to the mix, but if you prefer something less sweet, dill pickle relish can be used in its place.
16of 19Chopped Chicken & Sweet Potato SaladThis easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can’t find it, you can use romaine instead.View Recipe
16of 19
Chopped Chicken & Sweet Potato Salad
This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can’t find it, you can use romaine instead.
17of 19Cucumber & Roasted Red Pepper Hummus WrapPhotographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel GrecoThis easy vegetarian wrap makes a great grab-and-go lunch for work or school. Roasted red pepper hummus adds color and a little extra flavor, but any flavor hummus will work well here. Cucumber, sprouts, salad greens or spinach all add a refreshing crunch. For a peppery kick, try using arugula.View Recipe
17of 19
Cucumber & Roasted Red Pepper Hummus Wrap
Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco
This easy vegetarian wrap makes a great grab-and-go lunch for work or school. Roasted red pepper hummus adds color and a little extra flavor, but any flavor hummus will work well here. Cucumber, sprouts, salad greens or spinach all add a refreshing crunch. For a peppery kick, try using arugula.
18of 19Chicken Avocado BLT WrapWho doesn’t love a BLT? In this Mexican-inspired version, we’ve added chicken and avocado and wrapped it in a tortilla, making it easy to eat.View Recipe
18of 19
Chicken Avocado BLT Wrap
Who doesn’t love a BLT? In this Mexican-inspired version, we’ve added chicken and avocado and wrapped it in a tortilla, making it easy to eat.
19of 19Cabbage, Tofu & Edamame SaladCraving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette.View Recipe
19of 19
Cabbage, Tofu & Edamame Salad
Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette.
Jessica Ball, M.S., RD
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