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Photo: Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Nourishing ingredients thatcan help reduce chronic inflammation— like fish, avocado, beans and kale— take center stage in these delicious lunches. Each of these recipes focuses on complex carbs, like whole grains, and is low in saturated fat and sodium, so they’re a perfect fit for ayour diabetes-friendly routine. Whether you’re in the mood for a light weekend lunch or a packable grain bowl to take to work, recipes like our Roasted Root Veggies & Greens over Spiced Lentils and our Fish Taco Bowls with Green Cabbage Slaw are tasty choices that will help you feel your best.
01of 20Roasted Root Veggies & Greens over Spiced LentilsView RecipeAli RedmondThis earthy bowl of lentils is topped with leftover roasted root veggies from a large batch for an easy weeknight dinner. Keep it vegan or add a drizzle of plain yogurt for extra richness.
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Roasted Root Veggies & Greens over Spiced Lentils
View Recipe
Ali Redmond
This earthy bowl of lentils is topped with leftover roasted root veggies from a large batch for an easy weeknight dinner. Keep it vegan or add a drizzle of plain yogurt for extra richness.
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Lemon-Dill Tuna Salad
03of 20Fish Taco Bowls with Green Cabbage SlawView RecipePhotographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine KeelyFresh salsa verde, green cabbage and avocado all contribute to the vibrant green color of this light and bright fish taco bowl. We love the mild flavor and firm, meaty texture of halibut, but any firm white fish like mahi mahi or tilapia will work well in its place. We garnish this flavorful taco bowl with cilantro, but if you want to take it a step further, try toppings like sprouts or watermelon radishes for even more bright green color.
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Fish Taco Bowls with Green Cabbage Slaw
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Fresh salsa verde, green cabbage and avocado all contribute to the vibrant green color of this light and bright fish taco bowl. We love the mild flavor and firm, meaty texture of halibut, but any firm white fish like mahi mahi or tilapia will work well in its place. We garnish this flavorful taco bowl with cilantro, but if you want to take it a step further, try toppings like sprouts or watermelon radishes for even more bright green color.
04of 20Veggie & Hummus SandwichView RecipePhotographer: 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.
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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.
05of 20Chickpea, Beet & Feta Salad with Lemon-Garlic VinaigretteView RecipePhotographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn EvansThis chickpea, beet & feta salad is a vibrant blend of flavors and textures, marrying the earthy sweetness of beets with the creamy richness of feta cheese, all tied together with a zesty lemon-garlic dressing. If you have the time, you can roast or steam your own beets or, to keep prep fast and simple, opt for precooked beets found in the produce section of well-stocked grocery stores.
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Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
This chickpea, beet & feta salad is a vibrant blend of flavors and textures, marrying the earthy sweetness of beets with the creamy richness of feta cheese, all tied together with a zesty lemon-garlic dressing. If you have the time, you can roast or steam your own beets or, to keep prep fast and simple, opt for precooked beets found in the produce section of well-stocked grocery stores.
06of 20Spinach Salad with Roasted Sweet Potatoes, White Beans & BasilView RecipeRoasted sweet potatoes are paired with spinach, cabbage and white beans and tossed together with a bright basil dressing in this healthy main dish salad.
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Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
Roasted sweet potatoes are paired with spinach, cabbage and white beans and tossed together with a bright basil dressing in this healthy main dish salad.
07of 20Mason 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.
08of 20Anti-Inflammatory Beet & Avocado WrapView RecipePhotographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell RoysterPacked with fiber and monounsaturated fats, avocados are one of the best foods to eat to fight inflammation. Combined with beets, which contain their own inflammation-fighting phytochemicals, you’ll get a lunch that packs a healthy punch. The tahini-lemon mixture adds brightness and a nutty flavor to the wrap.
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Anti-Inflammatory Beet & Avocado Wrap
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
Packed with fiber and monounsaturated fats, avocados are one of the best foods to eat to fight inflammation. Combined with beets, which contain their own inflammation-fighting phytochemicals, you’ll get a lunch that packs a healthy punch. The tahini-lemon mixture adds brightness and a nutty flavor to the wrap.
09of 20Roasted Vegetable & Black Bean TacosView RecipeThese hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty no one will miss the meat or dairy.
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Roasted Vegetable & Black Bean Tacos
These hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty no one will miss the meat or dairy.
10of 20Chopped 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.
11of 20Quinoa, Avocado & Chickpea Salad over Mixed GreensView RecipeProtein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.
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Quinoa, Avocado & Chickpea Salad over Mixed Greens
Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.
12of 20Chopped Chicken & Sweet Potato SaladView RecipeThis 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.
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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.
13of 20Chhole (Chickpea Curry)View RecipeAndrew ScrivaniThis healthy recipe is a flavorful chickpea curry that you can make in just 20 minutes. Also called chana masala, this dish is comforting and delicious.
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Chhole (Chickpea Curry)
Andrew Scrivani
This healthy recipe is a flavorful chickpea curry that you can make in just 20 minutes. Also called chana masala, this dish is comforting and delicious.
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Salmon Rice Bowl
15of 20Kale & Avocado Salad with Blueberries & EdamameView RecipeBursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame and goat cheese.
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Kale & Avocado Salad with Blueberries & Edamame
Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame and goat cheese.
16of 20Crispy Chickpea Grain Bowl with Lemon VinaigretteView RecipeOur favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds and roasted chickpeas and kale. Whip them up for easy meal-prep lunches or a healthy and satisfying dinner.
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Crispy Chickpea Grain Bowl with Lemon Vinaigrette
Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds and roasted chickpeas and kale. Whip them up for easy meal-prep lunches or a healthy and satisfying dinner.
17of 20Salmon-Stuffed AvocadosView RecipePhotographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia PurcellCanned 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
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
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.
18of 20Black Bean-Quinoa BowlView RecipePhotography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe GrecoThis black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
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Black Bean-Quinoa Bowl
Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
19of 20Charred Shrimp, Pesto & Quinoa BowlsView RecipeThese shrimp, pesto and quinoa bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they’re basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.
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Charred Shrimp, Pesto & Quinoa Bowls
These shrimp, pesto and quinoa bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they’re basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.
20of 20Chickpea & 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.
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