Eating healthily during the day is important for maintaining energy, concentration, and general health. Moreover, having wholesome lunch dishes on hand can significantly improve your mood and productivity whether you’re at work, school, or home. In this post we’ll share ten simple and tasty healthy lunch recipes.
These recipes are great for anyone searching for quick, healthy lunch recipes that fit into a balanced lifestyle. In order to help you save time during your busy week, we’ll also provide some food preparation tips.
1. Quinoa & Chickpea Salad
Ingredients:
- 1 cup cooked quinoa
- 1 cup canned chickpeas, drained and rinsed
- 1/2 cup cherry tomatoes, halved
- 1/4 cup cucumber, diced
- 2 tbsp red onion, finely chopped
- 2 tbsp fresh parsley, chopped
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
First, cook the quinoa according to package instructions, then let it cool. Meanwhile, combine the chickpeas, cherry tomatoes, cucumber, red onion, and parsley in a big bowl. Next, drizzle the mixture with olive oil and lemon juice, then season with salt and pepper. After that, gently stir everything until well blended. Finally, serve right away, or store in the fridge for up to two days for a quick grab-and-go lunch.
2. Grilled Chicken & Veggie Wrap—One of the Best Healthy Lunch Recipes
Ingredients:
- 1 whole wheat tortilla
- 100 g grilled chicken breast, sliced
- 1/4 cup bell peppers, sliced
- 1/4 cup shredded lettuce
- 2 tbsp hummus
- 1 tsp olive oil
- Salt and pepper to taste
Instructions:
First, warm the tortilla in a pan or microwave. Once warmed, evenly spread hummus over the tortilla. Next, add the bell peppers, shredded lettuce, and grilled chicken. Then, season with salt and pepper and drizzle with olive oil. Afterward, tightly roll the tortilla, then cut it in half. Finally, wrap it in foil for a portable lunch or eat it right away.
3. Grilled Veggie & Hummus Bowl
Ingredients:
- 1 cup cooked brown rice
- 1/2 cup zucchini, sliced
- 1/2 cup bell peppers, sliced
- 1/2 cup cherry tomatoes
- 2 tbsp hummus
- 1 tsp olive oil
- Salt and pepper to taste
- 1 tsp balsamic vinegar
Instructions:
First, set the oven temperature to 200°C, or 400°F. Meanwhile, add olive oil, salt, and pepper to the bell peppers, cherry tomatoes, and zucchini. Next, roast the vegetables for 15–20 minutes until soft. After that, arrange the cooked brown rice in a bowl and add the roasted vegetables on top. Then, top with a dollop of hummus and a drizzle of balsamic vinegar. Finally, serve warm or at room temperature for a vibrant and substantial meal.
4. Chicken & Brown Rice Power Bowl
Ingredients:
- 100 g grilled chicken breast, sliced
- 1 cup cooked brown rice
- 1/2 cup steamed broccoli
- 1/4 cup shredded carrots
- 1 tbsp olive oil
- 1 tsp soy sauce or tamari
- Salt and pepper to taste
Instructions:
First, layer the cooked brown rice as the base in a bowl. Next, top with shredded carrots, steamed broccoli, and sliced grilled chicken. Then, drizzle with soy sauce and olive oil. Afterward, season with salt and pepper and carefully mix before eating. As a result, you get a dish full of fiber and protein that will keep you full for hours.
5. Spinach & Feta Stuffed Peppers
Ingredients:
- 2 large bell peppers, halved and deseeded
- 1 cup cooked quinoa
- 1/2 cup spinach, chopped
- 2 tbsp feta cheese
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- Salt and pepper to taste
Instructions:
First, preheat the oven to 180°C (350°F). Meanwhile, combine the cooked quinoa, spinach, feta, olive oil, garlic powder, salt, and pepper in a bowl. Next, stuff the mixture into the bell pepper halves. Then, put them on a baking dish and bake for about 20 minutes, until the peppers are soft. Finally, serve them warm.
6. Lentil & Veggie Soup
Ingredients:
- 1 cup dried lentils, rinsed
- 1 carrot, diced
- 1 celery stalk, diced
- 1/2 onion, chopped
- 2 garlic cloves, minced
- 4 cups vegetable broth
- 1 tsp olive oil
- 1/2 tsp cumin
- Salt and pepper to taste
Instructions:
First, heat the olive oil in a large pot. Then, sauté the onion, garlic, carrot, and celery until they become tender. Next, add the lentils, cumin, and vegetable broth. After that, bring the soup to a boil, then lower the heat and let it simmer for 25–30 minutes. Finally, season with salt and pepper just before serving.
7. Sweet Potato & Black Bean Tacos
Ingredients:
- 2 small sweet potatoes, peeled and diced
- 1/2 cup canned black beans, drained
- 2 small corn tortillas
- 1 tbsp olive oil
- 1/4 tsp smoked paprika
- Salt and pepper to taste
- 2 tbsp Greek yogurt for topping
Instructions:
First, set the oven temperature to 200°C, or 400°F. Next, add salt, pepper, smoked paprika, and olive oil to chopped sweet potatoes. Then, roast them for 20 minutes, turning halfway through. Meanwhile, warm the tortillas and stuff each one with black beans and roasted sweet potatoes. Finally, add a dollop of Greek yogurt on top and serve right away.
8. Zucchini Noodles with Pesto & Cherry Tomatoes
Ingredients:
- 2 medium zucchinis, spiralized
- 1/2 cup cherry tomatoes, halved
- 2 tbsp pesto sauce
- 1 tsp olive oil
- Salt and pepper to taste
- 1 tbsp grated Parmesan (optional)
Instructions:
First, heat olive oil in a pan over medium heat. Then, add the zucchini noodles and sauté for two to three minutes until they are slightly soft. Next, add the pesto and cherry tomatoes and toss gently to coat. After that, add salt and pepper for seasoning. Finally, sprinkle with Parmesan before serving.
9. Tuna & Corn Salad—A High-Protein Option Among Healthy Lunch Recipes
Ingredients:
- 1 can tuna in water, drained
- 1/2 cup corn kernels
- 1/2 cup cucumber, diced
- 1/2 cup shredded lettuce
- 2 tbsp red onion, finely chopped
- 2 pieces whole-grain crackers or toast, crumbled
- 1 tbsp olive oil
- 1 tsp lemon juice
- Salt and pepper to taste
Instructions:
First, mix tuna, corn, cucumber, shredded lettuce, and red onion in a bowl. Next, drizzle with olive oil and lemon juice. Then season with salt and pepper. For extra crunch, sprinkle some crushed crackers over top. Finally, gently mix it and enjoy this refreshing, high-protein salad.
10. Mediterranean Chickpea Wrap—One of the Easiest Healthy Lunch Recipes
Ingredients:
- 1 whole wheat tortilla
- 1/2 cup canned chickpeas, mashed
- 1/4 cup cucumber, diced
- 2 tbsp hummus
- 1 tsp olive oil
- Salt and pepper to taste
Instructions:
First, cover the tortilla with hummus. Next, top with chopped cucumber and mashed chickpeas. Then, drizzle with olive oil and season with salt and pepper. Afterward, roll the tortilla tightly and cut it in half. As a result, this wrap is tasty, simple to make, and an excellent choice for a healthy lunch recipe on the go.
Tips for Preparing Healthy Lunch Recipes
You can save time and guarantee that you always have nutritious selections when you prepare your meals in advance. For these meals, try preparing quinoa, lentils, and roasted veggies at the beginning of the week. You can store individual portions in airtight containers and remove them as needed.
For more healthy meal ideas, you can check our post-workout meals and healthy breakfast recipes for complete meal planning. Eating healthy doesn’t have to be difficult. You can increase your energy, stay full, and enjoy delicious meals every day with these ten quick and healthy lunch recipes.