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Enjoy a delicious lunch with these simple recipes. Choose a veggie-packed sandwich for something light and fresh or a warm grain bowl on days when you need a more comforting meal. No matter what you pick, you’ll have a winner on your hands.Because these recipes focus on complex carbs—like whole grains—and lower levels of saturated fat and sodium, they make healthy meals and are a great fit for adiabetes-friendly eating pattern. Each recipe has no more than6 grams of saturated fat and 750 milligrams of sodium per serving.Recipes like our Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad and Big Beautiful Summer Salad require just 20 minutes of active time in the kitchen, so you can get right back into the swing of your day.
Enjoy a delicious lunch with these simple recipes. Choose a veggie-packed sandwich for something light and fresh or a warm grain bowl on days when you need a more comforting meal. No matter what you pick, you’ll have a winner on your hands.
Because these recipes focus on complex carbs—like whole grains—and lower levels of saturated fat and sodium, they make healthy meals and are a great fit for adiabetes-friendly eating pattern. Each recipe has no more than6 grams of saturated fat and 750 milligrams of sodium per serving.
Recipes like our Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad and Big Beautiful Summer Salad require just 20 minutes of active time in the kitchen, so you can get right back into the swing of your day.
01of 19Veggie & Hummus SandwichView RecipeThis 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.
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Veggie & Hummus Sandwich
View Recipe
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.
02of 19Salmon Rice BowlView RecipeAli RedmondThis tasty bowl makes for a satisfying lunch or dinner. With a handful of healthy ingredients, like instant brown rice, heart-healthy salmon and lots of crunchy veggies, you’ll have a filling and flavorful meal in just 25 minutes. Looking to cut down on carbs? Try swapping in riced cauliflower in place of the brown rice.
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Salmon Rice Bowl
Ali Redmond
This tasty bowl makes for a satisfying lunch or dinner. With a handful of healthy ingredients, like instant brown rice, heart-healthy salmon and lots of crunchy veggies, you’ll have a filling and flavorful meal in just 25 minutes. Looking to cut down on carbs? Try swapping in riced cauliflower in place of the brown rice.
03of 19Open-Face Goat Cheese Sandwich with Tomato & Avocado SaladView RecipeThis simple lunch comes together in just 10 minutes, making it a great option for busy days.
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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.
04of 19Salmon-Stuffed AvocadosView RecipeCanned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
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Salmon-Stuffed Avocados
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
05of 19Big Beautiful Summer SaladView RecipeThis gorgeous and healthy summer vegetable salad is loaded with pretty produce, including golden beets, avocado, corn, microgreens and radishes. Chickpeas and edamame add substance, and an herb-filled buttermilk-avocado dressing makes this salad really special. Serve it on its own for a light vegetarian meal or add grilled chicken for an easy weeknight dinner.
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Big Beautiful Summer Salad
This gorgeous and healthy summer vegetable salad is loaded with pretty produce, including golden beets, avocado, corn, microgreens and radishes. Chickpeas and edamame add substance, and an herb-filled buttermilk-avocado dressing makes this salad really special. Serve it on its own for a light vegetarian meal or add grilled chicken for an easy weeknight dinner.
06of 19Chopped Salad with Sriracha Tofu & Peanut DressingView RecipePrep 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.
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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.
07of 19Egg Salad English-Muffin SandwichView RecipeBrie 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.
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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.
08of 19Green Goddess Salad with ChickpeasView RecipeIn this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.
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Green Goddess Salad with Chickpeas
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.
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Chipotle-Lime Cauliflower Taco Bowls
10of 19Mason Jar Power Salad with Chickpeas & TunaView RecipeThis power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.
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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, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.
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Vegan Superfood Grain Bowls
12of 19Lemon-Roasted Vegetable Hummus BowlsView RecipeBrimming with colorful roasted vegetables, these plant-based meal-prep lunch bowls are high in fiber to keep you full through the afternoon. Feel free to use your favorite store-bought hummus to cut down on prep time, or make a batch of your own (see Tip). You can also sub in an 8-ounce microwaveable quinoa pouch to minimize cooking.
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Lemon-Roasted Vegetable Hummus Bowls
Brimming with colorful roasted vegetables, these plant-based meal-prep lunch bowls are high in fiber to keep you full through the afternoon. Feel free to use your favorite store-bought hummus to cut down on prep time, or make a batch of your own (see Tip). You can also sub in an 8-ounce microwaveable quinoa pouch to minimize cooking.
13of 19Avocado, Tomato & Chicken SandwichView RecipeIn this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.
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Avocado, Tomato & Chicken Sandwich
In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.
14of 19Chicken Caesar Pasta SaladView RecipeThis scrumptious and healthy salad combines elements of Caesar salad, pasta salad and chicken salad for an easy weeknight dinner that comes together in less than 30 minutes (and most of the prep can be done ahead). Use your blender to whip together the tangy buttermilk-based dressing, which would also be great on a salmon or chickpea salad.
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Chicken Caesar Pasta Salad
This scrumptious and healthy salad combines elements of Caesar salad, pasta salad and chicken salad for an easy weeknight dinner that comes together in less than 30 minutes (and most of the prep can be done ahead). Use your blender to whip together the tangy buttermilk-based dressing, which would also be great on a salmon or chickpea salad.
15of 19Smoked Salmon Stuffed Baked PotatoesView RecipeStep aside, bacon—these loaded baked potatoes are stuffed with smoked salmon, sour cream and chives for a fresh take on this comfort-food staple, and an easy healthy lunch or dinner.
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Smoked Salmon Stuffed Baked Potatoes
Step aside, bacon—these loaded baked potatoes are stuffed with smoked salmon, sour cream and chives for a fresh take on this comfort-food staple, and an easy healthy lunch or dinner.
16of 19Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini DressingView RecipeA 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.
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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.
17of 19Lemon Shrimp & Orzo SaladView RecipeConsider making a double batch of this easy pasta salad—it’s delicious the next day. The orzo will absorb the dressing as it sits, so add a little more olive oil and lemon juice if you’d like.
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Lemon Shrimp & Orzo Salad
Consider making a double batch of this easy pasta salad—it’s delicious the next day. The orzo will absorb the dressing as it sits, so add a little more olive oil and lemon juice if you’d like.
18of 19Farro 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!
19of 19Southwest Black-Bean Pasta Salad BowlsView RecipeMeal-prep a week’s worth of delicious and satisfying high-fiber lunches with just 5 simple ingredients and 20 minutes. In this Southwestern-style pasta salad, we’re using pasta made with black beans to bump up the fiber to an impressive 14 grams per serving. Paired with seasoned chicken strips and a flavorful corn salad—shortcut ingredients you can often find at your local specialty grocery store—this meal-prep lunch is one you’ll get excited about.
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Southwest Black-Bean Pasta Salad Bowls
Meal-prep a week’s worth of delicious and satisfying high-fiber lunches with just 5 simple ingredients and 20 minutes. In this Southwestern-style pasta salad, we’re using pasta made with black beans to bump up the fiber to an impressive 14 grams per serving. Paired with seasoned chicken strips and a flavorful corn salad—shortcut ingredients you can often find at your local specialty grocery store—this meal-prep lunch is one you’ll get excited about.
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