Who says lunch options are more limited than dinner? And who says healthy lunches have to be boring?
Bah Humbug!
Just because you’re eating away from home doesn’t mean you have to leave behind all the home-cooked goodness. And if you think it takes too much work to prepare lunch, you can cut it down to just a couple days of meal preparation per week.
And depending on how many servings you make, that might mean a few of your weeknight dinners are ready ahead of time too. For example, you can make chicken meatballs to go with pasta for dinner, and then wrap them up in a meatball sub for tomorrow’s lunch.
So if you’re ready to breathe some life (and nutrition) into your lunches, these recipes are for you. Enjoy!
Chicken and veggies can be the perfect healthy lunch.
To make it, simply prep the ingredients on a baking sheet. Everything roasts together for about 20 minutes, and then it can be left out to cool. A little while later, come back to the kitchen to slice the chicken. Assemble the wraps, and they’ll be ready to eat whenever you’re hungry.
543
Calories44 g
Protein45 g
Carbs21 g
Fat1 Tbsp. extra-virgin olive oil
1 cup sliced mushrooms
1 zucchini, cut into thick slices
1 cup cherry tomatoes, halved
1/2 red onion, sliced
2 cloves garlic, minced
1 bell pepper, sliced
2 medium chicken breasts (about 4 oz. each)
4 Tbsp. balsamic vinegar, divided
1 tsp. Italian seasoning
1 Tbsp. fresh basil
Salt and freshly ground black pepper to taste
2 whole-grain tortillas
Get the RecipeThis make-ahead chicken salad is quick and unbelievably delicious, giving you a new way to love Caesar dressing. It’s good whether you choose to eat it as a stuffed pita or a chicken salad sandwich.
The chicken is slow cooked for about 5 hours, and then the from-scratch yogurt dressing goes into the pot. Aside from the fresh lettuce, there’s no need to add anything to serve. But of course it doesn’t hurt the flavor to add more Parmesan cheese.
579
Calories66 g
Protein36 g
Carbs23 g
FatChicken:
1 1/2 lb. boneless skinless chicken breasts
2 Tbsp. water
1 tsp. salt
1/2 tsp. garlic powder
1/8 tsp. black pepper
Caesar Dressing:
10.5 oz. (scant 1 1/4 cup) nonfat plain Greek yogurt
1/2 cup (2 oz.) grated Parmesan, divided
2 Tbsp. fresh lemon juice
1 1/2 Tbsp. smooth Dijon mustard
1 Tbsp. apple cider vinegar
1 Tbsp. reduced-sodium soy sauce
1/2 tsp. garlic powder
1/2 tsp. salt
Pinch of freshly ground black pepper
Pita Sandwiches:
1/3 cup fresh parsley, chopped
1/4 cup (1 oz.) Parmesan cheese
4 whole-wheat pita pockets
Romaine lettuce
Get the RecipeForget about deli meat for lunch. Make this unforgettable chicken breast sandwich instead.
It’s better when the chicken is freshly cooked because it’s warm, but this sandwich is still tasty as leftovers for lunch the next day – especially if you can pop it into a toaster oven for a few minutes.
644
Calories45 g
Protein59 g
Carbs24 g
Fat4 chicken tenderloins, pounded thin and flat
3/4 cup Italian bread crumbs
2 large eggs
1/4 cup buttermilk
4 oz. goat cheese, softened
4 Tbsp. basil pesto
Large loaf of bread
2 Tbsp. extra-virgin olive oil
Salt and freshly ground black pepper to taste
Get the RecipeWhen enjoying buffalo chicken in other forms – pizza, sandwiches, fried wings – you might forego the blue cheese in order to save the fat and calories. But when you make lettuce wraps with shredded chicken breast, you can go all out on the toppings.
The recipe calls for blue cheese crumbles, ranch dressing, and celery. Or, knock it up a level with bacon bits and whipped blue cheese.
295
Calories31 g
Protein8 g
Carbs15 g
Fat2 large chicken breasts (about 6 oz. each), cooked and shredded
2 Tbsp. unsalted butter
1/2 Tbsp. extra-virgin olive oil
1/2 cup Frank’s wing sauce
1/2 tsp. celery seed
Freshly ground black pepper to taste
1/2 cup thinly sliced celery
1/2 cup (2 oz.) blue cheese crumbles
1/4 cup ranch dressing
2 heads lettuce
Get the RecipeOnce you figure out the concept of a salad in a jar – dressing on the bottom, easy-to-bruise ingredients on the top, other stuff in the middle – you can turn your favorite salads into packable recipes. But even if you’re a seasoned salad jar maker, you’ll be surprised by this version. A sushi salad.
585
Calories12 g
Protein85 g
Carbs21 g
Fat2 cups cooked brown rice
1 Tbsp. rice vinegar
1 tsp. sugar
1 Tbsp. soy sauce
2 avocados, diced
2 Tbsp. fresh lemon juice
2 cucumbers, peeled, seeded, and cut into matchsticks
4 nori sheets, cut into small pieces
1 cup lump crab meat
Get the Recipe"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowMake a batch of meatballs, and you’ll be able to eat throughout the week.
Not only are these chicken meatballs amazing in a wrap for lunch, but they’ll be delicious simmering in a pot of tomato sauce for dinner too. That way if you aren’t cooking for a family, you can mix things up to avoid having meatball wraps for lunch every day of the week.
329
Calories37 g
Protein31 g
Carbs7 g
Fat1 lb. lean ground chicken
1/2 cup whole-wheat bread crumbs
1/2 onion, finely diced
1/2 cup (2 oz.) shredded Parmesan
1 large egg, whisked
1 Tbsp. garlic, minced
1/2 Tbsp. fresh parsley, chopped
1 tsp. Italian seasoning
1 tsp. lemon zest
1/2 tsp. sea salt
1/2 tsp. freshly ground black pepper
1 1/2 cups marinara sauce
6 Italian herb flatbreads (or whole-wheat tortillas)
1 large green bell pepper, diced
2 small tomatoes, diced
1/2 cup banana peppers, sliced
Get the RecipeTired of grilled chicken? Take a break from the usual light lunch fare with these unique salmon wraps.
They’re a great way to put a spin on the leftover salmon from yesterday’s dinner, so it feels like you cooked a whole new meal today. The rest of the wrap can be filled with other extras from other meals, like sliced onion, tomato, and jalapeno.
398
Calories31 g
Protein46 g
Carbs11 g
Fat1 whole-wheat wrap
2 Tbsp. Greek yogurt
3 oz. salmon filet, cooked
1 grilled pineapple round, halved
2 tomato slices
3 kale leaves, torn
2 red onion slices
Get the RecipeBring all the components with you to work, and you can assemble a lettuce wrap in minutes during your lunch hour. Filling it up with burger meat will make a healthy lunch even better because it’ll make you a little less jealous of the coworkers who carpooled to Five Guys.
The best part is how far in advance you can prepare these. Stash in the fridge for up to 3 days, or freeze for up to 6 months.
196
Calories22 g
Protein2 g
Carbs11 g
Fat8 oz. white mushrooms, sliced
1 Tbsp. extra-virgin olive oil
1/4 cup dry sherry
1/2 tsp. salt, divided
1/2 tsp. black pepper, divided
1 1/2 lb. lean ground beef
1 tsp. granulated garlic
1 Tbsp. onion powder
2 Tbsp. Worcestershire sauce
1/4 cup (1 oz.) grated Romano cheese
8 leaves Boston lettuce
Get the RecipeAll you have to do to prepare this dish is dump all the ingredients in a slow cooker, and then walk away for a few hours. Then it’s delicious served hot for dinner, especially if you have Italian bread to dip into it. And yet, this Tuscan stew is even better the next day after the flavors have developed.
To find out for yourself, pack up the leftovers, and grab them as you head out the door to your daily responsibilities.
381
Calories43 g
Protein29 g
Carbs13 g
Fat2 lb. (about 6) boneless chicken thighs, fat trimmed before cutting into 1” cubes
2 carrots, peeled and sliced
2 stalks celery, sliced
1 onion, diced
1 cloves garlic, minced
2 medium tomatoes, diced
12 baby potatoes (about 1 lb.), halved
1 3/4 cup chicken stock
1 Tbsp. tomato paste
2 Tbsp. white wine
1/2 tsp. fennel seeds
1/4 cup water
2 1/2 Tbsp. cornstarch
3 tsp. balsamic vinegar
1 tsp. fresh rosemary, roughly chopped
1/2 tsp. salt
Get the RecipeA typical ploughman’s lunch is any combination of cheese, bread, meat, jam, and pickles. That’s easy to pack up and take anywhere you’re going, and it requires zero cooking skill whatsoever.
But if you have the chance to heat up a skillet, you can turn those same ingredients into an incredible grilled cheese.
263
Calories8 g
Protein18 g
Carbs18 g
Fat4 slices Italian bread
1/4 cup (1/2 stick) butter
4 oz. aged cheddar, thinly sliced
8 cornichons, sliced lengthwise
4 Tbsp. tart fruit chutney, such as plum or rhubarb
Get the RecipeThere are countless ways to make a superfood salad. All the name means is that it’s sure to be a nutrient-dense powerhouse – in other words, the perfect lunch.
This salad has tons of nutrition thanks to beets, avocado, hemp seeds, walnuts, and roasted sweet potato. For even greater health benefits, however, you can upgrade from lettuce to another leafy green. It’s best to go for a blend of several kinds like kale, baby spinach, and arugula.
415
Calories9 g
Protein39 g
Carbs26 g
FatSuperfood Salad:
1 large sweet potato, roasted and cubed
1 large beet, roasted and cubed
4 cups mixed greens
1/2 avocado, sliced
2 Tbsp. hemp seeds
2 Tbsp. walnuts
Balsamic Vinaigrette:
1/3 cup extra-virgin olive oil
2 Tbsp. balsamic vinegar
1/2 Tbsp. red wine vinegar
1 clove garlic, minced
1/4 tsp. Dijon mustard
1 Tbsp. fresh lemon juice
Get the RecipeLunch doesn’t get easier than this. No cooking required!
If you want to do a little prep work, mash up avocados into guacamole right before eating. But if you want to skip it, ready-made guac is almost as good as making your own. Aside from that, the only thing you have to do before chowing down is to layer all the ingredients onto naan or another flatbread.
454
Calories7 g
Protein41 g
Carbs32 g
Fat2 pieces whole-grain naan
3 ripe avocados
Juice of 1 lime
Salt and freshly ground black pepper to taste
1 canned chipotle pepper + 2 tsp. adobo sauce
2 ears raw corn (or 1 1/2 cups corn kernels)
1/4 cup cherry tomatoes
2 Tbsp. chopped fresh chives
2 Tbsp. chopped fresh cilantro
1 Tbsp. diced jalapeno
Get the RecipeCelebrate the best of the farmers’ market in spring with this pasta salad, which uses a mix of fresh produce and canned veggies.
168
Calories5 g
Protein21 g
Carbs8 g
Fat1 bunch asparagus
1 Tbsp. extra-virgin olive oil
2 shallots, minced
2 cloves garlic, minced
12 oz. orzo pasta, cooked to al dente and cooled
1 can (15 oz.) artichoke hearts
1 1/2 cups sun-dried tomatoes, julienned
Juice and zest of 1 lemon
1/4 cup white wine vinegar
1 tsp. salt
1/2 tsp. freshly ground black pepper
1/3 cup extra-virgin olive oil
Get the RecipeSometimes you can’t improve upon a classic – but you can make a few tweaks every now and then.
This tuna salad is still pretty simple, taking only ten ingredients to put together. Along with the green peas, red onions, and mayo is a surprise, though. There are diced dill pickles mixed right in. Of course, you can leave them out; if you prefer, you can add an equal amount of another mix-in like black olives or crumbled feta.
362
Calories23 g
Protein21 g
Carbs21 g
Fat1 lb. mini bowtie pasta
1 cup frozen peas
1/2 cup diced onion
3/4 cup diced dill pickle
2 cans (10 oz. total) tuna, drained
Juice of 1/2 lemon
1 cup light mayonnaise
1 Tbsp. dried dill
Get the RecipeOn a day when you’re sick of salad and craving takeout, this packable lunch hits all the right notes. Because the chicken and beans are braised, you’ll get a little taste of barbecue. Except there’s no barbecue sauce, which can be loaded with sugar – often in the form of high fructose corn syrup if you’re eating fast food.
This meat has tons of flavor, though, thanks to lime juice and Tex-Mex spices.
697
Calories63 g
Protein69 g
Carbs19 g
Fat3 chicken breasts (about 6 oz. each)
2 cups red beans (dry or canned)
2 diced tomatoes
1 diced onion
1 Tbsp. cumin
2 tsp. chili powder
1 Tbsp. salt
Juice of 2 limes
3 cups chicken broth
2 Tbsp. bacon fat (or cooking oil)
Get the RecipeWhen you replace a 100-calorie bun with a large piece of lettuce, it’s hard to believe it can have a filling all-in-one-bite lunch.
And vegan lettuce wraps? They sound like they would have even less substance. But with lentils, mango, and avocado, this is not only a healthy lunch but one that will power you through till dinner.
735
Calories29 g
Protein88 g
Carbs32 g
Fat2 Tbsp. coconut oil
1 small onion, chopped
4 cups cooked lentils
1 Tbsp. apple cider vinegar
1 head butter lettuce
4 carrots, grated
2 avocados, ripe but firm
2 mangoes, ripe but firm
2 Tbsp. tahini herb sauce (or plain tahini)
Handful of alfalfa (optional garnish)
Get the RecipeIf you’re tired of leafy greens like lettuce, use a more substantial superfood for your salad.
This tasty broccoli makes an amazing low-calorie lunch, or for a bigger meal, it’s great to pack as a side for a simple chicken breast or fish filet. Make it all on Sunday, and you’ll have healthy lunches to take to work for most of the week.
315
Calories16 g
Protein19 g
Carbs21 g
FatBroccoli Salad:
1 large head broccoli (about 2 cups), cut into small florets
1 cup shelled cooked edamame
1/2 cup green onions, thinly sliced
1/2 cup peanuts
2 Tbsp. sesame seeds (optional garnish)
Peanut Dressing:
1/4 cup natural peanut butter
1 Tbsp. rice wine vinegar
1 Tbsp. soy sauce (or tamari)
1 Tbsp. honey (or agave nectar)
1/8 tsp. sesame oil
Hot water, as needed to thin sauce
Get the RecipeSalad doesn’t require a plastic container or glass jar to be taken on the go. Stuff your favorite greens and veggies into a pita pocket, and you’ll have an edible way to transport your salad on the go.
If you assemble this a day ahead, the pita can get soft. To prevent texture changes, take 5 minutes to make it in the morning. Or, keep the hummus-spread pita in a sandwich bag, and pack the salad in a separate container.
526
Calories30 g
Protein68 g
Carbs19 g
FatKale Salad:
1 bunch kale, destemmed and thinly sliced
2 medium carrots, shredded
1/2 cup cooked quinoa
2 cups edamame, shelled and cooked
4 Ezekiel pitas, cut in half
1 small cucumber, thinly sliced
1/4 cup hummus
Dressing:
Juice and zest of 1 lemon
2 Tbsp. pure maple syrup
1 Tbsp. Dijon mustard
1 tsp. dried basil
1 tsp. dried thyme
2 Tbsp. extra-virgin olive oil
Sea salt and freshly ground black pepper to taste
Get the RecipeNeed to use up leftover vegetables before they go bad? This single-serving quiche – which can be eaten warm or cold – is a great way to do just that.
You’ll be adding protein in the form of eggs, which can only make the vegetables that much better. This recipe will work to make any classic combo, like broccoli and cheddar, mushroom and Swiss, or spinach and bacon. Just be sure to keep eggs in the fridge!
159
Calories13 g
Protein14 g
Carbs5 g
Fat1 large egg
1 large egg white
2 Tbsp. skim milk
2/3 cups cooked mixed vegetables
Salt and freshly ground black pepper
Get the RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
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And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
Read MoreIf you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
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