It's a common misconception that when searching for healthy lunch recipes, or just easy and light meals, your options are profoundly limited. Turns out, there are plenty of healthy meals out there that aren't just salads or blandly seasoned fish with steamed vegetables (though those do work, if that's what you like!)
The key to building a healthy lunch is having a balance of protein, healthy fat, and carbohydrate, and there [are] infinite ways to do this, Marisa Moore, a registered dietitian nutritionist in Atlanta, tells Woman's Day. You might enjoy fish tacos with the tortilla, fish, and vegetables, you're all set in one dish. Or maybe it's a soup and salad kind of day — both great opportunities to pile in plenty of vegetables.
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In addition to protein, healthy fats, and some carbohydrates, adding whole grains, fruits, and vegetables to all of your meals can give your light, easy lunch even more health benefits, Amy Gorin, MS, RDN, a plant-based registered dietitian and owner of Plant-Based Eats in Stamford, CT, says. The protein, healthy fat, and fiber from the whole grain and produce help keep you fuller for longer — and this combination of foods also provides important vitamins, minerals, and antioxidants, she tells Woman's Day. For protein, the dietitian suggests eggs, salmon, and beans, just to name a few. Oats, quinoa, and whole-grain or sprouted-grain bread are great carbohydrate options. And as for fruits and veggies? They all have plenty of health benefits, so take your pick. There are so many healthy lunch ideas, but it all come down to balance. Protein, healthy fats, whole grains, vegetables, and fruits are all you need to make these easy, light lunch recipes.
Best Healthy Lunch Recipes
Packed with vitamin C and beta carotene, antioxidants crucial to good immune function, bell peppers are a great veggie to add to your meal in some way, shape, or form. And these bell pepper nachos put a healthy, delicious spin on a beloved classic.
Mushrooms are rich in antioxidants and other compounds that have antiviral properties, which makes every spoonful of this soup immune-enhancing. Not to mention, the cannellini beans make it oh-so creamy.
Who says granola is reserved for breakfast? Add a little sweetness to your lunch with this cashew granola, loaded with zinc, iron, and vitamin E.
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Basil and salty feta perfectly complement this fruit salad, which can work as a side dish or a whole meal. (This is also a perfect meal for a warm, summer afternoon.)
Pair juicy lemon chicken with three dynamite veggies for a fun, colorful meal so tasty you'll want to eat all of the kebabs in one sitting.
Showcase your tasty and colorful veggies in this pasta salad that's bound to be your new favorite go-to lunch. It's quick (read: only takes 20 minutes), delicious, and easy.
Best Healthy Lunch Ideas For Weight Loss
Rich in carbohydrates, chickpeas are the perfect creamy base for this stew. The chunkiness they bring to the stew is similar to that of potatoes, but chickpeas are higher in fiber and plant-based protein than potatoes, which makes them a great substitute for the starchy root vegetable.
Contrary to popular belief, some fried recipes can also be healthy, and this crispy, juicy pork topped with a ginger-lime cabbage salad is an excellent example of that.
Forget the mindset that pizza is always bad for you. This simple pie, topped with spicy jalapeño peppers and creamy cheese, will be your new best friend.
Healthy Lunch Recipes
You won't even remember you're having a vegetarian dish when you try these patties. They're loaded with feta, garlic, and jalapeños for the most flavorful dish you've ever had.
Switch your go-to flour tortilla for Swiss chard in a healthier take on this Thai-style chicken wrap. And don't worry, the leafy green is definitely sturdy enough to hold all of the tasty fillings and multiple dips in the honey-ginger peanut sauce.
Boost your immunity with this pasta dish, thanks to the antioxidants in the mushrooms and the vitamin C in the asparagus. Grilling the veggies gives the dish a little bit of a smoky char that perfectly complements the nutty pasta.
Best Light Dinner Ideas
Mâche leaves may not be something you have in your kitchen at any time, but next time you go grocery shopping, you may want to grab some to make this delicious salad.
These gluten-free biscuits are everything you could want from a meal: flavorful and healthy, in part because of the secret superfood cauliflower. They do take a bit longer to prep than other dishes, but you can whip up a batch whenever you have the time, freeze it, and then pop one or two in the microwave for a quick and easy lunch.
Jalapeño-infused honey and spicy radishes give this dish a one-two punch you won't get elsewhere. Salmon is a wonderful protein, Gorin says.
Healthy Lunches You Can Make In 5 Minutes
The lemony hollandaise provides the ideal creamy contrast to the spicy sautéed mustard greens and poached eggs in this healthy dish. Per one large egg, Gorin says, you get eight essential nutrients including 6 grams of high-quality protein.
Chickpeas, with their nutty, buttery flavor and creamy texture, make for a dreamy soup that you'll want on cold and hot days alike. Drizzle it with some paprika oil for a little kick and elegant touch.
A touch of hot sauce makes this apricot-lime glaze the perfect combination of sweet, sour, and spicy. The best part? The protein-heavy dish only takes 30 minutes.
Light Meal Prep Dinners To Prepare For The Week
You don't need poultry or red meat to have a flavor-packed lunch. This shrimp pasta is briny, herby, and bathed in fresh lemon juice for a dish that you'll want to have every day.
Christy Piña is the digital fellow at , where she covers women’s issues, lifestyle, and entertainment. When she’s not writing about everything under the sun, she’s probably marathoning her newest streaming obsession, reading fiction, or making brunch plans with her friends. She speaks fluent Spanglish and drinks way too much iced coffee.
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So when it came to choosing our best healthy lunch ideas, we didn't just gather our lowest-calorie recipes. We put together a list of our best nutrient-packed dishes that contain plenty of satisfying ingredients (nuts! cheese! creamy spreads!) and are easy to make for lunch. In fact, most of them can be made in 30 minutes or less.
Caprese Avocado Toast
While we love a veggie-packed salad, that's not all you'll find on this list. Healthy sandwiches, cozy soups, grain bowls, pastas, toasts and more lunch faves can all be part of a healthy diet. A balanced lunch can energize your body and help stabilize your blood sugar levels. Choosing a lunch rich in lean protein and fiber can help keep you full and satiated too, says Nutrition Lab Director Stefani Sassos. There's nothing that ruins healthy dinner plans faster than snacking all day because of an underwhelming lunch.
Picky eater? We included options for all kinds of eaters and dietary requirements. We included vegetarian and vegan options as well as gluten-free picks. No time? With a little bit of meal prep, you can get that healthy meal on your table even faster (or even completely ready to go in the fridge — make-ahead meals FTW!). And the best part about healthy lunching? Having room for healthy dessert, too.
Brunch for lunch? We wouldn't say no, especially when you can make them ahead of time and and freeze up to 2 months.
Healthy Packed Lunch Ideas
This bright, crowd-pleasing salad is loaded with everything good — tomatoes, chickpeas, cukes, and yes, those extra-small, extra-fun mozzarella balls — and as a bonus, can easily be made ahead.
To have homemade veggie burgers ready for lunch, prep them ahead of time, let cool, then wrap individually and freeze. When you're ready to eat, just roast 'em until warm.
With such a short ingredient list, this Mediterranean classic shines especially bright with quality produce. Use the ripest, juiciest tomatoes and crispest cucumbers you can find.
Low Calorie Lunch Recipes
No one wants a soggy salad. This make-ahead recipe stays crunchy all day, right up until you drench it in a ginger vinaigrette, toss and enjoy.
A power lunch mainstay, this all-time American favorite combines the best of our fresh pantry with a creamy mustard-based dressing. It's ready from scratch in under 20 minutes and is designed for easy meal prep at the start of the work week.
With olives, hard-boiled egg, potatoes and green beans, we figured out a formula for the classic salad that you can make ahead to pack on the go.
Light Dinner Recipes
These chickpea-studded wraps are here to save the day. (Pro tip: If you're keeping
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