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Photo: Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely
These easy lunch ideas come together in 10 minutes or less, so you can whip up a quick meal and still have time to spare during your break. Each of these healthy meals, from fresh salads to veggie-packed sandwiches, requires just six ingredients or less—other than pantry staples like salt and pepper—so you won’t have to make a special trip to the grocery store. If you keep the ingredients on hand to make recipes like our Cucumber Sandwich or Roasted Veggie & Quinoa Salad, lunch will always be just a few simple steps away.Many of these recipes can also be made a day ahead. For sandwich recipes where you want to keep the bread in the best condition possible, you can store all the ingredients separately in the refrigerator usingglass containersorreusable food storage bags. This allows for a super quick assembly and the freshest-tasting lunches the following day.
These easy lunch ideas come together in 10 minutes or less, so you can whip up a quick meal and still have time to spare during your break. Each of these healthy meals, from fresh salads to veggie-packed sandwiches, requires just six ingredients or less—other than pantry staples like salt and pepper—so you won’t have to make a special trip to the grocery store. If you keep the ingredients on hand to make recipes like our Cucumber Sandwich or Roasted Veggie & Quinoa Salad, lunch will always be just a few simple steps away.
Many of these recipes can also be made a day ahead. For sandwich recipes where you want to keep the bread in the best condition possible, you can store all the ingredients separately in the refrigerator usingglass containersorreusable food storage bags. This allows for a super quick assembly and the freshest-tasting lunches the following day.
01of 19Roasted Veggie & Quinoa SaladView RecipeQuick, simple and packed with satisfying protein and fiber, this salad makes a perfect lunch or easy one-dish dinner.
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Roasted Veggie & Quinoa Salad
View Recipe
Quick, simple and packed with satisfying protein and fiber, this salad makes a perfect lunch or easy one-dish dinner.
02of 19Cucumber SandwichView RecipePhotographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Ruth BlackburnThis creamy, crunchy cucumber sandwich recipe strikes a lovely balance between decadent and light. The cream cheese yogurt spread complements the crisp, refreshing cucumber, while the hearty flavor and texture of the whole-wheat bread hold everything together.
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Cucumber Sandwich
Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Ruth Blackburn
This creamy, crunchy cucumber sandwich recipe strikes a lovely balance between decadent and light. The cream cheese yogurt spread complements the crisp, refreshing cucumber, while the hearty flavor and texture of the whole-wheat bread hold everything together.
03of 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.
04of 19White Bean & Veggie SaladView RecipeThis meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.
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White Bean & Veggie Salad
This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.
05of 19Caprese 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.
06of 19Avocado Egg SaladView RecipeThis quick recipe takes classic egg salad to the next level with the addition of creamy avocado. Serve it on a piece of toasted whole-grain bread or inside a tender lettuce leaf. Avocados brown quickly, so plan on making it no more than two hours before you plan to serve it.
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Avocado Egg Salad
This quick recipe takes classic egg salad to the next level with the addition of creamy avocado. Serve it on a piece of toasted whole-grain bread or inside a tender lettuce leaf. Avocados brown quickly, so plan on making it no more than two hours before you plan to serve it.
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3-Ingredient Creamy Rotisserie Chicken Salad
Carolyn Hodges
08of 19Whole-Wheat Veggie WrapView RecipeUse whichever veggies you have on hand to fill up this veggie wrap. The avocado and hummus help hold the wrap together—and provide heart-healthy fat and fiber.
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Whole-Wheat Veggie Wrap
Use whichever veggies you have on hand to fill up this veggie wrap. The avocado and hummus help hold the wrap together—and provide heart-healthy fat and fiber.
09of 19White Bean & Avocado ToastView RecipeMashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.
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White Bean & Avocado Toast
Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.
10of 19Couscous & Chickpea SaladView RecipeCooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding fresh chopped tomatoes for a spin on tabbouleh.
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Couscous & Chickpea Salad
Cooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding fresh chopped tomatoes for a spin on tabbouleh.
11of 19Mixed Greens with Lentils & Sliced AppleView RecipeThis 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.
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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.
12of 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.
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Pickle Sub Sandwiches with Turkey & Cheddar
14of 19Falafel Tabbouleh Bowls with TzatzikiView RecipeMeal-prepping a week’s worth of lunches doesn’t need to take hours in the kitchen. These Greek-inspired meal-prep bowls can be prepared in just 10 minutes and only require 4 ingredients—greens, falafel, tabbouleh and tzatziki. We love going to our local specialty grocery store for fast shortcut ingredients like these. The high-fiber falafel and tabbouleh will help to keep you feeling satisfied all afternoon.
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Falafel Tabbouleh Bowls with Tzatziki
Meal-prepping a week’s worth of lunches doesn’t need to take hours in the kitchen. These Greek-inspired meal-prep bowls can be prepared in just 10 minutes and only require 4 ingredients—greens, falafel, tabbouleh and tzatziki. We love going to our local specialty grocery store for fast shortcut ingredients like these. The high-fiber falafel and tabbouleh will help to keep you feeling satisfied all afternoon.
15of 193-Ingredient Farro Bowl with Rotisserie ChickenView RecipeCarolyn HodgesTo make this hearty grain bowl, grab a salad kit from the grocery store. Then, top the kit with farro and chicken for a high-protein lunch or dinner that’s ready in minutes.
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3-Ingredient Farro Bowl with Rotisserie Chicken
To make this hearty grain bowl, grab a salad kit from the grocery store. Then, top the kit with farro and chicken for a high-protein lunch or dinner that’s ready in minutes.
16of 19Lentil Curry with Cauliflower RiceView RecipeCombine precooked lentils (often located in the produce section of your grocery store) with an Indian-style simmer sauce for a super-fast and flavorful curry. Serving it over riced cauliflower bumps up the vegetable count and keeps carb servings in check. This 3-ingredient dinner (not counting salt, pepper and oil) is really as easy as it gets. To be mindful of the salt, look for simmer sauces with less than or close to 350 milligrams sodium per 1/4-cup serving.
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Lentil Curry with Cauliflower Rice
Combine precooked lentils (often located in the produce section of your grocery store) with an Indian-style simmer sauce for a super-fast and flavorful curry. Serving it over riced cauliflower bumps up the vegetable count and keeps carb servings in check. This 3-ingredient dinner (not counting salt, pepper and oil) is really as easy as it gets. To be mindful of the salt, look for simmer sauces with less than or close to 350 milligrams sodium per 1/4-cup serving.
17of 193-Ingredient Green Goddess White Bean SaladView RecipeCarolyn A. Hodges, R.D.Bagged salad and slaw blends are great shortcut ingredients for adding variety without needing to wash and chop lots of different vegetables. Toss a kale-and-broccoli slaw mix with canned white beans and yogurt-based green goddess dressing for a crunchy main-dish salad in minutes.
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3-Ingredient Green Goddess White Bean Salad
Carolyn A. Hodges, R.D.
Bagged salad and slaw blends are great shortcut ingredients for adding variety without needing to wash and chop lots of different vegetables. Toss a kale-and-broccoli slaw mix with canned white beans and yogurt-based green goddess dressing for a crunchy main-dish salad in minutes.
18of 19Chopped Veggie Grain Bowls with Turmeric DressingView RecipeIn about 10 minutes, you can prep a week’s worth of lunches using 4 simple ingredients from your local specialty grocery store. To minimize prep, we’re taking advantage of prechopped fresh veggie mix and frozen quinoa (which heats in the microwave in under 5 minutes). These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a reduced-calorie diet.
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Chopped Veggie Grain Bowls with Turmeric Dressing
In about 10 minutes, you can prep a week’s worth of lunches using 4 simple ingredients from your local specialty grocery store. To minimize prep, we’re taking advantage of prechopped fresh veggie mix and frozen quinoa (which heats in the microwave in under 5 minutes). These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a reduced-calorie diet.
19of 19Mason Jar Power Salad with Chickpeas & TunaView RecipeThis power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 g 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 g 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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