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Easy & Healthy Lunch Recipes

A nutritious lunch provides energy and vital nutrients your brain and body need to get through your workday while dodging that 3:00 o’clock crash. Taking the time for a quick, well-balanced lunch break may also help you boost your afternoon productivity and avoid hunger on your drive home. So, what constitutes a well-balanced lunch? Picture your plate – it should be filled with nutrient-dense foods from most food groups, providing a balance of complex carbohydrates, lean proteins, and nutritious fat sources. Getting a balance of these foods allows you to receive a variety of vitamins, minerals, antioxidants, and energy you need to power through your day. Check out some lunch options:  

  1. Quinoa Salad
  2. Cobb Mason Jar Salad
  3. Buffalo Chicken Wrap
  4. Fruit & Nut Wrap
  5. Lemony Tuna Salad

Quinoa Salad 

Refreshing, crisp, and delicious, this salad is loaded with plant-based protein, fiber, vitamins, minerals, and flavor.  
quinoa salad
TOTAL TIME
25 minutes 
COURSE
Lunch
SERVINGS
1
INGREDIENTS
  • 4 cups cooked quinoa (1 cup uncooked, cooked according to package directions)
  • 1 red bell pepper, diced
  • 1 orange bell pepper, diced
  • 1 zucchini, chopped
  • 1 cucumber, chopped
  • 1 can chickpeas, drained and rinsed 
  • ½ cup feta cheese crumbles
  • ¾ cup parsley, chopped
  • ¼ cup olive oil
  • 1 Tbsp. Dijon mustard
  • Juice of 1 lemon
  • Salt and pepper, to taste  
INSTRUCTIONS
  1. Add quinoa, vegetables, chickpeas, feta, and parsley to a large bowl and mix to combine.
  2. To create the dressing, mix the olive oil, Dijon mustard, lemon juice, salt, and pepper in a small bowl. 
  3. Pour the dressing over the salad and mix to combine all ingredients.
  4. Chill overnight and portion out for lunch throughout the week.  
KEYWORD
Lunches for weight loss, dietitian approved

Cobb Mason Jar Salad 

Bring a Pinterest-worthy lunch to the office and have everyone asking for the recipe. This Cobb Mason Jar Salad is loaded with vegetables, fiber, and protein for a light and mess-free lunch.  
Salad in mason jar
TOTAL TIME
10 minutes  
COURSE
Lunch
SERVINGS
1
INGREDIENTS
  • ¼ cup honey mustard dressing (or dressing of choice)
  • ½ cup shredded carrot
  • ½ cup black beans, drained and rinsed
  • ½ cup chopped tomatoes 
  • ½ cup chopped cucumber
  • 2 handfuls mixed salad greens
  • 1 hard-boiled egg, sliced
  • 2 strips cooked bacon, chopped (or bacon crumbles) 
  • 2 Tbsp. shredded cheddar cheese  
INSTRUCTIONS
  1. In a large mason jar, add the ingredients in the order listed. Seal the jar and store in the fridge until ready for lunch.
  2. When you’re ready to eat, shake the mason jar, turning it upside down to ensure the dressing is mixed throughout. Enjoy straight from the jar or pour salad into a bowl.  
KEYWORD
Salad, Cob, Mason Jar, Lunch, Easy Lunch

Buffalo Chicken Wrap 

Have some leftover chicken from dinner the night before? Use it to create this zesty buffalo chicken wrap loaded with flavor and crisp vegetables. With the added avocado, you have the perfect balance of carbohydrate, fat, and protein.  
Buffalo Chicken Wrap
TOTAL TIME
10 minutes
COURSE
Lunch
SERVINGS
1
INGREDIENTS
  • 2oz chicken (leftover grilled chicken, chicken tenders, or shredded chicken – whatever you have on hand!)
  • 2 Tbsp. buffalo sauce
  • 1 whole grain tortilla wrap
  • 2 Tbsp. blue cheese crumbles
  • ¼ cup shredded lettuce
  • ¼ cup sliced cherry tomatoes
  • ¼ cup avocado spread 
INSTRUCTIONS
  1. Add chicken to a small bowl and pour buffalo sauce over chicken and mix to coat.
  2. Spread avocado onto tortilla wrap and then add the chicken, cheese, lettuce, and tomatoes. 
  3. Wrap the tortilla, cut in half, and secure with toothpicks. 

 

NOTES
 
KEYWORD
Lunches, Leftovers, Chicken, Wraps

Fruit & Nut Wrap 

Need a quick plant-based lunch alternative that offers a sweet yet satisfying meal? Packed with whole grains, fruit, and protein, you’ll feel energized all afternoon. 
Fruit and nuts in a salad wrap
TOTAL TIME
10 minutes
COURSE
Lunch
SERVINGS
1
INGREDIENTS
  • 1 whole grain tortilla wrap 
  • ¼ cup almond butter (or nut butter of choice)
  • ½ Granny Smith apple, cut into matchsticks 
  • 2 Tbsp. raisins
  • 2 Tbsp. dried cranberries
  • 2 Tbsp. granola of choice (or blend of chopped mixed nuts, whatever you have on hand!) 
INSTRUCTIONS
  1. Spread almond butter onto wrap. Layer remaining ingredients onto center of wrap.
  2. Roll the wrap up, cut in half, and secure with toothpicks.  
NOTES

 

 
 
KEYWORD
Lunch, fruit, wraps, nuts, easy lunch

Lemony Tuna Salad

Get a boost of omega-3 fatty acids with this Lemony Tuna Salad. Filled with extra quality protein from the eggs and nutrients from the leafy greens, this is an easy go-to lunch. A fresh fruit salad including blueberries, blackberries, mandarin oranges, raspberries, and strawberries can make the perfect side to round out the meal.  
Lemon Tuna Salad
TOTAL TIME
10 minutes
COURSE
Lunch
SERVINGS
1
INGREDIENTS
  • 2 hard-boiled eggs, halved
  • 1 tuna or salmon packet (packed in water)
  • 1 Tbsp. red onion, finely chopped
  • ½ Tbsp. fresh dill, chopped
  • 1 tsp. olive oil
  • Zest and juice of ½ lemon 
  • 2 Tbsp. feta cheese crumbles
  • 2 cups mixed leafy greens 
INSTRUCTIONS
  1. Add eggs, tuna, onion, lemon zest and juice, dill, and olive oil in a bowl and combine. Toss in mixed greens.
  2. Top salad with feta cheese. 
NOTES
 
 
KEYWORD
Lunch, Tuna, Salad, Lemon

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