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These light lunches pack in a punch of satisfying protein to keep you full during the day. Everyone’s protein needs look different, so these meals contain at least 15 grams per serving to get you on your way. Whether you’re looking for a shrimp salad, a meaty burrito bowl or a vegetarian cup of noodles, these recipes have something for you. Recipes like our Kale Turkey Wraps and Green Goddess Salad with Chicken are delicious ways to shake up your midday routine.
01of 25Kale Turkey WrapsView RecipeUsing kale leaves instead of bread to wrap your filling makes this healthy turkey lunch recipe low-calorie. If you can’t find lacinato, also known as Tuscan kale, try cabbage for your wrap.
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Kale Turkey Wraps
View Recipe
Using kale leaves instead of bread to wrap your filling makes this healthy turkey lunch recipe low-calorie. If you can’t find lacinato, also known as Tuscan kale, try cabbage for your wrap.
02of 25Green Goddess Salad with ChickenView RecipeIn this cucumber, tomato, Swiss and chicken salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. Any extra dressing is delicious served over grilled chicken or flaky white fish, such as cod or flounder.
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Green Goddess Salad with Chicken
In this cucumber, tomato, Swiss and chicken salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. Any extra dressing is delicious served over grilled chicken or flaky white fish, such as cod or flounder.
03of 25Chicken Hummus BowlsView RecipeThe spiced chicken atop these bowls is ready fast with the help of the broiler. Serve with warm whole-wheat pita for scooping up extra hummus at the bottom of the bowl.
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Chicken Hummus Bowls
The spiced chicken atop these bowls is ready fast with the help of the broiler. Serve with warm whole-wheat pita for scooping up extra hummus at the bottom of the bowl.
04of 25Salmon Caesar SaladView RecipeThis easy Caesar salad subs creamy Greek yogurt and buttermilk for the traditional egg yolks and olive oil and mixes in mildly bitter radicchio in addition to classic romaine. Using just a small amount of flavorful Parmigiano-Reggiano shaves calories and sodium too.
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Salmon Caesar Salad
This easy Caesar salad subs creamy Greek yogurt and buttermilk for the traditional egg yolks and olive oil and mixes in mildly bitter radicchio in addition to classic romaine. Using just a small amount of flavorful Parmigiano-Reggiano shaves calories and sodium too.
05of 25Chopped Salad with Chicken & Avocado-Buttermilk DressingView RecipeThis herb-loaded green goddess-inspired dressing gets a color boost from creamy avocado. Make a double batch of this healthy salad dressing to keep on hand for salads throughout the week.
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Chopped Salad with Chicken & Avocado-Buttermilk Dressing
This herb-loaded green goddess-inspired dressing gets a color boost from creamy avocado. Make a double batch of this healthy salad dressing to keep on hand for salads throughout the week.
06of 25Black Bean & Slaw BagelView RecipeTed & Chelsea CavanaughThis easy open-face sandwich recipe uses a jalapeño-Cheddar bagel, but a plain bagel would work just as well. Top each bagel half with black beans and fresh slaw for a satisfying bite.
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Black Bean & Slaw Bagel
Ted & Chelsea Cavanaugh
This easy open-face sandwich recipe uses a jalapeño-Cheddar bagel, but a plain bagel would work just as well. Top each bagel half with black beans and fresh slaw for a satisfying bite.
07of 25Lemony 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
Leigh Beisch
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.
08of 25Avocado 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.
09of 25Cashew Chicken Lettuce WrapsView RecipePhotography / Greg DuPree, Styling / Ali Ramee / Christine KeelyThis recipe produces a large batch of sweet-and-spicy ground chicken studded with crunchy cashews and celery—making it great for easy weeknight entertaining or meal prepping.
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Cashew Chicken Lettuce Wraps
Photography / Greg DuPree, Styling / Ali Ramee / Christine Keely
This recipe produces a large batch of sweet-and-spicy ground chicken studded with crunchy cashews and celery—making it great for easy weeknight entertaining or meal prepping.
10of 25Cannellini Bean & Herbed Ricotta ToastView RecipeTed & Chelsea CavanaughHerbed ricotta toast gets topped with cannellini beans and roasted red peppers for a colorful, tasty open-face sandwich.
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Cannellini Bean & Herbed Ricotta Toast
Herbed ricotta toast gets topped with cannellini beans and roasted red peppers for a colorful, tasty open-face sandwich.
11of 25Spring Roll SaladView RecipeAll the tastes, color and fun of a spring roll without all the work! This healthy salad recipe is bursting with colors of the rainbow from generous amounts of fresh vegetables, shrimp and whole grains, all topped with a peanut dressing for the ultimate satisfying salad.
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Spring Roll Salad
All the tastes, color and fun of a spring roll without all the work! This healthy salad recipe is bursting with colors of the rainbow from generous amounts of fresh vegetables, shrimp and whole grains, all topped with a peanut dressing for the ultimate satisfying salad.
12of 25Chipotle Chicken Quinoa Burrito BowlView RecipeThis chipotle-flavored burrito bowl recipe is even better than takeout and just as fast. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthy dinner.
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Chipotle Chicken Quinoa Burrito Bowl
This chipotle-flavored burrito bowl recipe is even better than takeout and just as fast. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthy dinner.
13of 25Chicken Quinoa Fried RiceView RecipeRegular fried rice gets a protein boost when rice is swapped for quinoa in this healthy dinner recipe. Feel free to use any vegetables you have on hand—broccoli, green beans and mushrooms are all good options. Serve with hot sauce if desired.
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Chicken Quinoa Fried Rice
Regular fried rice gets a protein boost when rice is swapped for quinoa in this healthy dinner recipe. Feel free to use any vegetables you have on hand—broccoli, green beans and mushrooms are all good options. Serve with hot sauce if desired.
14of 25Spicy Ramen Cup of NoodlesView RecipeMake your own cup of instant soup at home with this vegetarian ramen recipe. Pack several jars at once to take to work for easy lunches throughout the week.
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Spicy Ramen Cup of Noodles
Make your own cup of instant soup at home with this vegetarian ramen recipe. Pack several jars at once to take to work for easy lunches throughout the week.
15of 25Cumin Chicken & Chickpea StewView RecipeThis quick, protein-rich chicken stew recipe gets great flavor from cumin, lemon juice and garlic. Make a double batch and freeze it for a quick healthy dinner. Serve the stew with couscous and steamed broccoli.
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Cumin Chicken & Chickpea Stew
This quick, protein-rich chicken stew recipe gets great flavor from cumin, lemon juice and garlic. Make a double batch and freeze it for a quick healthy dinner. Serve the stew with couscous and steamed broccoli.
16of 25Japanese-Inspired Chicken Noodle SoupView RecipeThis healthy, Japanese-inspired chicken noodle soup recipe is made with udon noodles and gets a hit of umami flavor from a swirl of miso at the end. To make the miso easier to stir into the soup, combine a little bit of the hot broth with the thick miso to thin it before adding to the rest of the soup.
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Japanese-Inspired Chicken Noodle Soup
This healthy, Japanese-inspired chicken noodle soup recipe is made with udon noodles and gets a hit of umami flavor from a swirl of miso at the end. To make the miso easier to stir into the soup, combine a little bit of the hot broth with the thick miso to thin it before adding to the rest of the soup.
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Tuna & Olive Spinach Salad
18of 25Beet & Shrimp Winter SaladView RecipeThis healthy dinner salad recipe gets its staying power from protein-packed shrimp and fiber-rich barley. With a simple red-wine vinaigrette, this quick salad makes just one serving but is easy to double or triple. Look for precooked beets with other prepared vegetables in the produce department.
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Beet & Shrimp Winter Salad
This healthy dinner salad recipe gets its staying power from protein-packed shrimp and fiber-rich barley. With a simple red-wine vinaigrette, this quick salad makes just one serving but is easy to double or triple. Look for precooked beets with other prepared vegetables in the produce department.
19of 25Mom’s ChiliView RecipeThis healthy basic beef chili recipe is well worth doubling so you can throw a batch in the freezer. Serve topped with diced red onion, sliced scallions, shredded cheese and your favorite hot sauce.
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Mom’s Chili
This healthy basic beef chili recipe is well worth doubling so you can throw a batch in the freezer. Serve topped with diced red onion, sliced scallions, shredded cheese and your favorite hot sauce.
20of 25Creamy Pesto Chicken Salad with GreensView RecipeFor a healthy variation on creamy chicken salad, we’ve replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.
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Creamy Pesto Chicken Salad with Greens
For a healthy variation on creamy chicken salad, we’ve replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.
21of 25Turkey BLT WrapsView RecipeThis delicious kid-friendly twist on a classic BLT includes turkey. The extra protein makes a filling, healthy lunch to pack up for school or work.
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Turkey BLT Wraps
This delicious kid-friendly twist on a classic BLT includes turkey. The extra protein makes a filling, healthy lunch to pack up for school or work.
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Avocado Egg Salad Sandwiches
23of 25Baked Halibut & Fennel Packets with Chickpea SaladView RecipeTed CavanaughThese cute little baked halibut parcels are easy to assemble and even easier to clean up. The herbed chickpea salad is a delicious way to use an abundance of basil and parsley—and makes for a light lunch on its own. Haddock or barramundi are good substitutes for the halibut.
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Baked Halibut & Fennel Packets with Chickpea Salad
Ted Cavanaugh
These cute little baked halibut parcels are easy to assemble and even easier to clean up. The herbed chickpea salad is a delicious way to use an abundance of basil and parsley—and makes for a light lunch on its own. Haddock or barramundi are good substitutes for the halibut.
24of 25Chicken Salad-Stuffed AvocadosView RecipeLooking for a clean, packable lunch for work? This healthy homemade chicken salad served inside an avocado instead of with bread is just the ticket. Plus, this recipe makes enough for ready-made lunches for the week!
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Chicken Salad-Stuffed Avocados
Looking for a clean, packable lunch for work? This healthy homemade chicken salad served inside an avocado instead of with bread is just the ticket. Plus, this recipe makes enough for ready-made lunches for the week!
25of 25Roasted Buffalo Chickpea WrapsView RecipeThis vegetarian riff on a Buffalo chicken wrap adds the spicy Buffalo tang you love to crunchy roasted chickpeas all tucked into an easy-to-make wrap with carrot, celery and blue cheese. Make and take a wrap for a healthy packable lunch or serve them up on game day for a protein-packed snack everyone will devour.
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Roasted Buffalo Chickpea Wraps
This vegetarian riff on a Buffalo chicken wrap adds the spicy Buffalo tang you love to crunchy roasted chickpeas all tucked into an easy-to-make wrap with carrot, celery and blue cheese. Make and take a wrap for a healthy packable lunch or serve them up on game day for a protein-packed snack everyone will devour.
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