No need to sacrifice nutrition for convenience. Below are 25 healthy, quick, and easy lunch recipes that will keep you satisfied while saving you time in the kitchen.
- Quinoa Salad
Ingredients:
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup feta cheese
- 2 tbsp olive oil
- Lemon juice, salt, and pepper to taste
Instructions: Combine all ingredients in a large bowl. Toss until everything is well mixed. Adjust seasoning to taste.
- Vegetable Stir-Fry
Ingredients:
- Mixed vegetables (bell peppers, broccoli, snap peas, carrots)
- 2 tbsp olive oil
- 1/4 cup soy sauce or tamari
- 1 tbsp fresh grated ginger
- 1 clove garlic, minced
Instructions: Heat the olive oil in a pan over medium-high heat. Add the vegetables and stir-fry for 5-7 minutes until tender-crisp. Add the ginger and garlic, stir-fry for another minute. Toss with soy sauce and serve.
- Black Bean Burrito Bowl
Ingredients:
- 1 cup cooked brown rice
- 1/2 cup black beans, cooked
- 1/2 avocado, sliced
- 1/4 cup salsa
- Chopped lettuce, diced tomatoes, shredded cheese, and sour cream to top
Instructions: Layer rice, beans, avocado, and salsa in a bowl. Top with lettuce, tomatoes, cheese, and sour cream. Mix before eating.
- Grilled Chicken Caesar Salad
Ingredients:
- 2 cups romaine lettuce, chopped
- 1 grilled chicken breast, sliced
- 2 tbsp Caesar dressing
- 1 tbsp parmesan cheese, shredded
- Croutons to top
Instructions: Combine lettuce, chicken, and dressing in a bowl. Toss until well mixed. Top with parmesan cheese and croutons.
- Hummus and Veggie Wrap
Ingredients:
- 1 whole wheat wrap
- 2 tbsp hummus
- Assorted veggies (carrot strips, cucumber slices, lettuce, tomato slices)
- Salt and pepper to taste
Instructions: Spread hummus on the wrap. Layer veggies on top and season with salt and pepper. Roll up the wrap, cut in half, and serve.
- Greek Yogurt Chicken Salad
Ingredients:
- 1 cup cooked chicken, diced
- 1/4 cup Greek yogurt
- 1/4 cup diced celery
- 1/4 cup diced apple
- 1/4 cup dried cranberries
- Salt and pepper to taste
Instructions: Mix all ingredients together in a bowl. Season with salt and pepper. Can be served on bread, lettuce leaves, or eaten as is.
- Sweet Potato and Black Bean Chili
Ingredients:
- 1 medium sweet potato, diced
- 1/2 cup black beans, cooked
- 1/2 onion, diced
- 1 can diced tomatoes
- 1 tsp chili powder
- 1/2 tsp cumin
- Salt and pepper to taste
Instructions: Sauté onion in a pot over medium heat until translucent. Add sweet potato, beans, tomatoes, and spices. Simmer until sweet potato is soft, about 20 minutes. Adjust seasoning to taste.
- Lentil Soup
Ingredients:
- 1 cup lentils, cooked
- 1/2 onion, diced
- 1 carrot, diced
- 1 clove garlic, minced
- 4 cups vegetable broth
- Salt and pepper to taste
Instructions: Sauté onion, carrot, and garlic in a pot until softened. Add lentils and broth, simmer for 15 minutes. Season with salt and pepper.
- Avocado Toast with Poached Egg
Ingredients:
- 1 slice whole grain bread
- 1/2 avocado, mashed
- 1 egg
- Salt and pepper to taste
Instructions: Toast the bread and spread mashed avocado on top. Poach the egg and place on top of the avocado. Season with salt and pepper.
- Turkey and Cheese Lettuce Wrap
Ingredients:
- 2 leaves of lettuce
- 2 slices of turkey
- 1 slice of cheese
- Sliced tomato, cucumber, and red onion to taste
- Salt and pepper to taste
Instructions: Lay out the lettuce leaves and place turkey, cheese, and veggies on top. Roll up and secure with a toothpick. Season with salt and pepper.
- Peanut Butter and Banana Smoothie
Ingredients:
- 1 banana
- 2 tbsp peanut butter
- 1 cup almond milk
- 1 tbsp honey
- Ice cubes
Instructions: Blend all ingredients until smooth. Add more almond milk if desired for thinner consistency.
- Tofu Scramble
Ingredients:
- 1/2 block tofu, crumbled
- 1/2 bell pepper, diced
- 1/2 onion, diced
- 1/2 tsp turmeric
- Salt and pepper to taste
Instructions: Sauté onion and bell pepper until softened. Add tofu and turmeric, sauté until heated through. Season with salt and pepper.
- Spinach and Feta Quiche
Ingredients:
- 2 cups spinach, chopped
- 1/4 cup feta cheese
- 4 eggs
- 1/4 cup milk
- Salt and pepper to taste
Instructions: Whisk together eggs, milk, salt, and pepper. Stir in spinach and feta. Pour into a greased baking dish and bake at 375 degrees for 25 minutes or until set.
- Asian Chicken Salad
Ingredients:
- 2 cups mixed greens
- 1 grilled chicken breast, sliced
- 1/4 cup shredded carrot
- 1/4 cup sliced cucumber
- 2 tbsp Asian dressing
Instructions: Combine greens, chicken, carrot, and cucumber in a bowl. Drizzle with dressing and toss until well coated.
- Caprese Skewers
Ingredients:
- Cherry tomatoes
- Mozzarella balls
- Fresh basil leaves
- Balsamic glaze
- Skewers
Instructions: Thread a tomato, a basil leaf, and a mozzarella ball onto a skewer. Repeat until all ingredients are used. Drizzle with balsamic glaze before serving.
- Kale and White Bean Soup
Ingredients:
- 2 cups kale, chopped
- 1/2 cup white beans, cooked
- 1/2 onion, diced
- 4 cups vegetable broth
- Salt and pepper to taste
Instructions: Sauté onion until softened. Add kale, beans, and broth and simmer for 15 minutes. Season with salt and pepper.
- Veggie Sushi Rolls
Ingredients:
- 1 sheet sushi nori
- 1/2 cup cooked sushi rice
- Assorted veggies (carrot strips, cucumber slices, avocado slices)
Instructions: Spread rice evenly on the nori. Lay veggies in a line down the center. Roll up tightly and slice into rounds.
- Chickpea Salad Sandwich
Ingredients:
- 1/2 cup chickpeas, mashed
- 1/4 cup diced celery
- 1/4 cup diced pickle
- 2 tbsp vegan mayo
- Salt and pepper to taste
- 2 slices whole grain bread
Instructions: Mix together chickpeas, celery, pickle, and mayo. Season with salt and pepper. Spread on bread and top with second slice.
- Broccoli and Cheddar Soup
Ingredients:
- 2 cups broccoli, chopped
- 1/4 cup shredded cheddar cheese
- 1/2 onion, diced
- 4 cups vegetable broth
- Salt and pepper to taste
Instructions: Sauté onion until softened. Add broccoli and broth, simmer until broccoli is tender. Blend until smooth, then stir in cheese until melted. Season with salt and pepper.
- Shrimp and Avocado Salad
Ingredients:
- 2 cups mixed greens
- 1/2 cup cooked shrimp
- 1/2 avocado, sliced
- 2 tbsp vinaigrette dressing
Instructions: Combine greens, shrimp, and avocado in a bowl. Drizzle with dressing and toss until well coated.
- Veggie Quesadilla
Ingredients:
- 1 whole wheat tortilla
- 1/4 cup shredded cheese
- Assorted veggies (bell pepper strips, sliced onion, spinach)
- Salsa and Greek yogurt for serving
Instructions: Spread cheese and veggies on half of the tortilla and fold over. Cook in a skillet over medium heat until cheese is melted and tortilla is crisp. Cut into wedges and serve with salsa and Greek yogurt.
- Spinach and Strawberry Salad
Ingredients:
- 2 cups spinach
- 1/2 cup sliced strawberries
- 2 tbsp goat cheese
- 2 tbsp balsamic vinaigrette
Instructions: Combine spinach, strawberries, and cheese in a bowl. Drizzle with dressing and toss until well coated.
- Egg Salad
Ingredients:
- 2 hard-boiled eggs, chopped
- 2 tbsp Greek yogurt
- 1 tbsp Dijon mustard
- Salt and pepper to taste
Instructions: Mix together eggs, yogurt, and mustard. Season with salt and pepper. Can be served on bread or eaten as is.
- Pesto Pasta with Cherry Tomatoes
Ingredients:
- 1 cup cooked pasta
- 2 tbsp pesto
- 1/2 cup cherry tomatoes, halved
- Grated Parmesan cheese to top
Instructions: Toss pasta with pesto and tomatoes. Top with Parmesan before serving.
- Tuna and Avocado Wrap
Ingredients:
- 1 whole wheat wrap
- 1/2 can tuna, drained
- 1/2 avocado, sliced
- Sliced tomato and lettuce to taste
- Salt and pepper to taste
Instructions: Spread tuna on the wrap. Top with avocado, tomato, and lettuce. Season with salt and pepper. Roll up, cut in half, and serve.
Each recipe takes less than 30 minutes to prepare, making them perfect for a quick and healthy lunch. Happy cooking!