1/35
From the Recipe Creator:
Make a hearty, warm bowl of homemade chicken soup with just a few easy steps. Instead of cooking chicken from scratch, this recipe swaps in pre-cooked rotisserie chicken to make the process all that more simple. —Cathy Trochelman, Brookfield, Wisconsin
Nutrition Facts:
1 cup: 158 calories, 7g fat (2g saturated fat), 43mg cholesterol, 662mg sodium, 7g carbohydrate (2g sugars, 1g fiber), 16g protein.
2/35
From the Recipe Creator:
Sliced fresh strawberries, Swiss cheese and a nutty cream cheese spread make this turkey sandwich different. Try it on whole wheat, oatmeal or sunflower seed bread. It's tasty and easy to put together. —Edward Meyer of Arnold, Missouri
Nutrition Facts:
1 sandwich: 319 calories, 12g fat (5g saturated fat), 45mg cholesterol, 847mg sodium, 32g carbohydrate (5g sugars, 4g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
3/35
From the Recipe Creator:
We love this delicious taco-style dish because of its super simple prep. Each serving is so easy to customize to everyone's individual tastes thanks to the toppings. It's become a regular when we're entertaining. —Hope Wasylenki, Gahanna, Ohio
Nutrition Facts:
1 serving: 389 calories, 13g fat (5g saturated fat), 74mg cholesterol, 550mg sodium, 38g carbohydrate (4g sugars, 5g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1/2 fat.
4/35
From the Recipe Creator:
This cottage cheese flatbread has become my favorite low-carb hack for making filling wraps and healthy pizzas for lunch. —Lauren Habermehl, Pewaukee, Wisconsin
Nutrition Facts:
1 flatbread: 346 calories, 15g fat (6g saturated fat), 390mg cholesterol, 1881mg sodium, 15g carbohydrate (8g sugars, 2g fiber), 38g protein.
5/35
From the Recipe Creator:
Kabob rolls will soon become your new favorite way to use up a pound of ground beef, turkey or chicken. My family gobbled these up! —Kristina Vanni, Libertyville, Illinois
Nutrition Facts:
1 serving: 364 calories, 17g fat (6g saturated fat), 70mg cholesterol, 812mg sodium, 26g carbohydrate (3g sugars, 2g fiber), 24g protein.
6/35
From the Recipe Creator:
This protein-packed skillet dish is loaded with bright flavor. A little curry and fresh ginger make the veggies, chicken and quinoa pop. —Ruth Hartunian-Alumbaugh, Willimantic, Connecticut
Nutrition Facts:
2 cups: 367 calories, 11g fat (2g saturated fat), 62mg cholesterol, 450mg sodium, 39g carbohydrate (8g sugars, 6g fiber), 29g protein. Diabetic exchanges: 3 lean meat, 2-1/2 starch, 1/2 fat.
7/35
From the Recipe Creator:
I love the California rolls I get at sushi restaurants and wanted to capture those flavors in a sandwich I could take to work. I started with the standard ingredients, added a few others and came up with a hit. —Mary Pax-Shipley, Bend, Oregon
Nutrition Facts:
1 wrap: 365 calories, 18g fat (3g saturated fat), 10mg cholesterol, 647mg sodium, 39g carbohydrate (2g sugars, 7g fiber), 13g protein. Diabetic Exchanges: 2 starch, 2 fat, 1 vegetable, 1 lean meat.
For full sushi flavor in sandwich form, these California roll wraps hit the spot. Tender crab, crunchy veggies and a smear of wasabi sauce are wrapped into a portable, hand-held lunch. Swap in smoked salmon or tuna and use your favorite veggies to make this meal your own.
8/35
From the Recipe Creator:
Frying anything at home is a little intimidating for me, but I love egg rolls. With this recipe, I've figured out a way to get the best part of the eggroll—without the mess. If you prefer traditional egg rolls made with wrappers, you can use this as the filling! —Sue Mitchell, Leakey, Texas
Nutrition Facts:
1-1/4 cups chicken mixture with 3/4 cup rice: 451 calories, 11g fat (3g saturated fat), 81mg cholesterol, 591mg sodium, 58g carbohydrate (13g sugars, 6g fiber), 30g protein.
This deconstructed egg roll has all the flavors of your favorite fried takeout dish, with no deep-frying required. With lean chicken breast, whole-grain rice and plenty of fresh vegetables, you can whip up this bowl in less than 30 minutes. Then enjoy leftovers for lunch all week long.
9/35
From the Recipe Creator:
This one-pot chicken chili recipe features the zesty and spicy flavors of Mexican street corn. It's a 30-minute meal the whole family will love. —Susan Bronson, Rhinelander, Wisconsin
Nutrition Facts:
1 serving: 295 calories, 16g fat (7g saturated fat), 63mg cholesterol, 1105mg sodium, 22g carbohydrate (7g sugars, 2g fiber), 16g protein.
10/35
From the Recipe Creator:
Packed with protein-rich tuna and fresh, crunchy veggies, these colorful wraps have sensational flavor—and they're good for you too. —Edie Farm, Farmington, New Mexico
Nutrition Facts:
1 wrap: 312 calories, 10g fat (2g saturated fat), 38mg cholesterol, 628mg sodium, 34g carbohydrate (2g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
High protein tuna combines with crunchy veggies, like celery, water chestnuts and red peppers, and a creamy mustard mayo sauce for a super satisfying and filling lunch. Wrapped up tight in a spinach tortilla, you’ve got a hand-held lunch that’s perfect for eating at your desk.
11/35
From the Recipe Creator:
My colleagues and I made a pact to eat healthier, and we took turns sharing dishes. I'm happy to report that, thanks to recipes like this crisp and tangy salad, we all trimmed down. —Teresa Jordan, Springville, Utah
Nutrition Facts:
2 cups: 422 calories, 22g fat (5g saturated fat), 75mg cholesterol, 416mg sodium, 26g carbohydrate (3g sugars, 5g fiber), 30g protein.
A chicken Caesar salad can come together in minutes, but it may not be hearty enough to power you through an afternoon of meetings. This pasta salad, on the other hand, is filling and refreshing. It combines your favorite salad ingredients with whole grain, fiber-rich pasta. Using rotisserie chicken, this dish comes together quickly. Store it in the fridge for one to two days for a cold, no-heat lunch option.
12/35
From the Recipe Creator:
I was late coming home one evening and forgot to pick up tortillas for the fajitas we'd planned for dinner. So we used pita bread that I had in the freezer instead. The warm chicken-filled pockets, garnished with a homemade sauce and other tasty toppings, are often requested when we're hungry for something in a hurry. -Diana Jones, Springtown, Texas
Nutrition Facts:
1 serving: 255 calories, 15g fat (3g saturated fat), 27mg cholesterol, 565mg sodium, 15g carbohydrate (2g sugars, 6g fiber), 18g protein.
13/35
From the Recipe Creator:
This recipe is one of my favorite ways to use pesto. These pesto beans are best served over a thick slice of toast, but also taste great over rice. —Lindsay Mattison, Beaverton, Oregon
Nutrition Facts:
372 calories, 20g fat (4g saturated fat), 7mg cholesterol, 1624mg sodium, 34g carbohydrate (3g sugars, 14g fiber), 14g protein.
For a bowl of midday comfort, prep a batch of these fiber-rich beans to pack in your lunches all week long.
14/35
From the Recipe Creator:
More and more people in my workplace are becoming vegetarians. When we cook or eat together, the focus is on fresh produce. This salad combines some of our favorite ingredients in one dish—and with the hard-boiled eggs and kidney beans, it also delivers enough protein to satisfy those who are skeptical of vegetarian fare. —Elizabeth Kelley, Chicago, Illinois
Nutrition Facts:
1 serving: 329 calories, 19g fat (4g saturated fat), 140mg cholesterol, 422mg sodium, 28g carbohydrate (6g sugars, 7g fiber), 12g protein. Diabetic Exchanges: 3 fat, 2 vegetable, 2 medium-fat meat, 11/2 starch.
This salad takes a bit of time to prepare, but enjoying a few days of restaurant-quality lunches is well worth the meal prep. Asparagus, potatoes, green beans, onions and lettuce combine for a veggie-filled base. Artichoke hearts, olives and a lemony herbed vinaigrette pile on the flavor. Don’t forget the hard-boiled eggs, which help give this salad a bit more staying power for the workday.
15/35
From the Recipe Creator:
This chickpea salad is super flavorful and contains less fat and cholesterol than chicken salad. These make delightful picnic sandwiches. —Deanna Wolfe, Madison, South Dakota
Nutrition Facts:
1 sandwich: 295 calories, 11g fat (2g saturated fat), 7mg cholesterol, 586mg sodium, 41g carbohydrate (9g sugars, 7g fiber), 10g protein.
This vegan version of egg salad or tuna salad has an impressive 7 grams of fiber and 10 grams of protein in each serving. Smashed chickpeas have a soft texture that combines beautifully with fresh dill, chopped celery, onion and seasoned red wine mayo. You can spread this mixture on whole grain bread, pile it into a wrap, or scoop it over a bed of greens for a quick and easy healthy salad.
16/35
From the Recipe Creator:
The only complex thing about this easy salad is the flavor! With smoky barbecued pork and a variety of fresh herbs and vegetables, this is a comforting and tasty home-cooked meal. —Rosalyn Nguyen, Astoria, New York
Nutrition Facts:
1 serving: 315 calories, 4g fat (1g saturated fat), 64mg cholesterol, 708mg sodium, 40g carbohydrate (3g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.
Crisp veggies, tangy lime dressing and tender bites of pork make this lunchtime salad as filling as it is refreshing and satisfying. With a little bit of prep work, you can make this protein-rich salad once and enjoy it in packed lunches all week long.
17/35
From the Recipe Creator:
We use this super-duper chicken across several meals, including it in tacos, sandwiches, omelets and enchiladas. My little guys love to help measure the seasonings. —Karie Houghton, Lynnwood, Washington
Nutrition Facts:
1-1/2 cups lettuce with 3 ounces cooked chicken: 143 calories, 3g fat (1g saturated fat), 63mg cholesterol, 516mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.
Let your slow cooker do the work while you tackle your to-do lists and meetings for the day. A bed of crisp romaine piled high with taco-spiced shredded chicken and your favorite taco toppings is hearty enough to keep you full and flavorful enough to feel like a midday treat.
18/35
From the Recipe Creator:
After tasting these spicy wraps at a neighborhood party, I got the recipe. The grilled turkey tenderloin and light jalapeno dressing make them a hit. —Mary Ann Dell, Phoenixville, Pennsylvania
Nutrition Facts:
1 wrap: 343 calories, 8g fat (1g saturated fat), 48mg cholesterol, 654mg sodium, 37g carbohydrate (7g sugars, 3g fiber), 34g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.
Working from home? Make your midday break feel like a mini getaway. In just 20 minutes, you’ll be enjoying bold island flavor in this hand-held wrap.
19/35
From the Recipe Creator:
I'm a new mom, and my schedule is very dependent upon our young son, so I like meals that can be ready in as little time as possible. This all-in-one chicken stir fry recipe with a hint of sweetness from honey is a big timesaver. —Caroline Sperry, Allentown, Michigan
Nutrition Facts:
1 cup stir-fry: 249 calories, 6g fat (1g saturated fat), 63mg cholesterol, 455mg sodium, 21g carbohydrate (15g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch.
Replace the takeout with this sweet and savory one-pan chicken stir fry. While you can easily toss this together on a lunch break at home, it keeps well for up to five days in the refrigerator, making it a perfect workweek meal prep lunch.
20/35
From the Recipe Creator:
With this lettuce wrap, I get all the satisfaction without all the carbs. The pickled carrots really make it feel special. Use them on other sandwiches and wraps for an extra pop of flavor, crunch and color. —Stacy Schneidmiller, Beaumont, Alberta
Nutrition Facts:
2 wraps: 236 calories, 11g fat (3g saturated fat), 101mg cholesterol, 625mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 29g protein. Diabetic exchanges: 4 lean meat.
These spiced chicken lettuce wraps are perfect for a midday meal that won’t weigh you down. Once you’ve prepped the chicken and pickled carrots, you can assemble these wraps in less time than it takes to order takeout.
21/35
From the Recipe Creator:
This tart, refreshing salad is a big hit in my home. All the tasty toppings—including red onions, tomatoes, olives, feta cheese and a zesty dressing—give it extra interest. —Judy Roberts, Las Vegas, Nevada
Nutrition Facts:
3/4 cup: 167 calories, 6g fat (1g saturated fat), 4mg cholesterol, 427mg sodium, 24g carbohydrate (3g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
Chop the veggies and mix the dressing while the orzo cooks on the stove, and you’ll have this bright and bold pasta salad ready for your weekday lunches in 15 minutes. As is, the recipe has 6 grams of protein, making it a healthy lunch side option. For a filling main course, mix in a can of cannellini beans or Greek-style chicken skewers.
22/35
From the Recipe Creator:
In spite of a long list of ingredients, this tuna salad is very quick to prepare. You'll love the fresh flavors. —Renee Nash, Snoqualmie, Washington
Nutrition Facts:
1-1/2 cups: 282 calories, 11g fat (2g saturated fat), 30mg cholesterol, 682mg sodium, 23g carbohydrate (6g sugars, 6g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
Skip the heavy mayo-drenched tuna salads for this healthy, vibrant and fresh Mediterranean-style dish. Combining tuna with beans, peppers, celery and bold balsamic dressing creates a flavorful and nourishing salad that’s ready to be tossed over greens, piled into a pita or scooped into a wrap.
23/35
From the Recipe Creator:
I had a vegan wrap that was similar to this once when I stopped at a diner while on a long and arduous walk. I enjoyed it so much that I modified it to my own taste and now have it for lunch on a regular basis. Everyone at work wants to know how to make it. —Michael Steffens, Indianapolis, Indiana
Nutrition Facts:
1 wrap: 235 calories, 8g fat (1g saturated fat), 0 cholesterol, 415mg sodium, 32g carbohydrate (4g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
For a go-to no-cook lunch that can just as easily be packed as it can be whipped up in minutes at home, this veggie-filled hummus wrap is a winner. With layers of crisp fresh veggies, creamy hummus and a whole grain wrap, you’ll feel satisfied and energized to take on the afternoon.
24/35
From the Recipe Creator:
Tangy lime dressing is the perfect topper for this avocado salad. Toasted walnuts make for crunchy goodness, but try it with any kind of nut you like. —Ilia Kaku, North Richland Hills, Texas
Nutrition Facts:
1 cup: 130 calories, 12g fat (2g saturated fat), 1mg cholesterol, 57mg sodium, 7g carbohydrate (2g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
Creamy avocado adds an element of decadence to this veggie-packed salad, while also making it exponentially more filling. To make this salad ahead of time, prep and store the veggies and dressing separately, then combine and top it with avocado just before eating.
25/35
From the Recipe Creator:
Tofu takes on the taste and texture of egg salad in this quick-fixing sandwich. —Lisa Renshaw, Kansas City, Missouri
Nutrition Facts:
1 sandwich: 266 calories, 9g fat (2g saturated fat), 5mg cholesterol, 692mg sodium, 31g carbohydrate (7g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 fat.
Cubes of silken tofu replace eggs in this clever take on a classic lunch salad. For an easy vegan lunch, you can easily replace the mayo with an avocado-based mayonnaise for the same creamy texture.
26/35
From the Recipe Creator:
Here's a holiday side dish you can feel good about serving. Kale packs a mighty punch of vitamins, while quinoa delivers a hearty serving of protein. Best of all, the flavor of this kale quinoa salad can't be beat! —Lisa Warren, Washington, DC
Nutrition Facts:
2/3 cup: 190 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 28g carbohydrate (6g sugars, 3g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1 fat.
Quinoa and kale hold up well after cooking, making this flavorful salad perfect for meal prepping. After cooling, scoop this salad into a Mason jar and enjoy it hot or cold for an easy grab-and-go lunch.
27/35
From the Recipe Creator:
With this recipe, two can enjoy the taste of something new and elegant in minutes. All you need to add is the ambiance for a bistro meal at home. —Karen Harris, Littleton, Colorado
Nutrition Facts:
1 sandwich: 464 calories, 27g fat (10g saturated fat), 63mg cholesterol, 995mg sodium, 30g carbohydrate (4g sugars, 6g fiber), 27g protein.
Skip the line at the sandwich shop and assemble this bistro-quality stack yourself. The homemade smoked Gouda spread and creamy avocado elevate a boring turkey sandwich into one you’ll be excited to show off in the breakroom. If you’re home, choose a hearty sourdough bread that toasts to perfection, while a hoagie roll or onion bun will keep everything fresh in a sack lunch.
28/35
From the Recipe Creator:
This is a favorite at our house, especially in summer. A quick trip to the market for a few ingredients results in gourmet-style Greek sandwiches that we often enjoy outdoors by the grill. Of course, a simple Greek salad on the side is a nice addition. —Becky Drees, Pittsfield, Massachusetts
Nutrition Facts:
1 pita: 369 calories, 8g fat (2g saturated fat), 90mg cholesterol, 462mg sodium, 34g carbohydrate (2g sugars, 1g fiber), 37g protein. Diabetic Exchanges: 5 lean meat, 2 starch, 1 fat.
This classic Greek dish proves that simple ingredients can create big flavor. Whether you tuck the garlicky, lemony bites of chicken into a pita with tzatziki or serve it over rice, it’s a fresh and satisfying lunch that’s perfect for prepping ahead.
29/35
From the Recipe Creator:
This is one of my favorite recipes because it is customizable. If there’s a vegetarian in the family, leave out the bacon. You can also add your favorite veggies. —Stefanie Schaldenbrand, Los Angeles, California
Nutrition Facts:
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrate (6g sugars, 6g fiber), 15g protein. Diabetic Exchanges: 2 vegetable, 2 high-fat meat.
This fiery twist on traditional fried rice uses frozen cauliflower rice to cut the carbs but still delivers bold flavor thanks to smoky bacon and tangy kimchi. If cauliflower rice isn’t your thing, you can just as easily use brown rice or white rice as the base for a heartier, more filling option.
30/35
From the Recipe Creator:
This minestrone soup recipe is special to me because it’s one of the few dinners my entire family loves. And I can feel good about serving it because it’s full of nutrition and low in fat. —Lauren Brennan, Hood River, Oregon
Nutrition Facts:
1 cup: 180 calories, 4g fat (1g saturated fat), 4mg cholesterol, 443mg sodium, 29g carbohydrate (7g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 lean meat.
Loaded with veggies, beans and pasta in a rich tomato broth, this hearty minestrone is like a warm hug to get you through the day. If you’re working from home, this veggie-rich soup pairs perfectly with a quick pesto grilled cheese.
31/35
From the Recipe Creator:
Mild and nutty barley is a delicious base for this vibrant salad. It combines refreshing vegetables—tomato, cucumber and red pepper—with creamy feta and briny olives, aromatic garlic, red onions, parsley and mint. —Taste of Home Test Kitchen
Nutrition Facts:
3/4 cup: 255 calories, 14g fat (2g saturated fat), 3mg cholesterol, 434mg sodium, 26g carbohydrate (2g sugars, 6g fiber), 6g protein.
This herb-packed salad is loaded with chewy barley, crunchy veggies and creamy feta cheese for a make-ahead lunch that tastes even better the next day (and the day after).
32/35
From the Recipe Creator:
I combined several recipes to come up with my healthier twist on traditional pad thai. My version has only a third the sodium of frozen versions you find in the store. —Beth Dauenhauer, Pueblo, Colorado
Nutrition Facts:
1-1/2 cups: 400 calories, 12g fat (2g saturated fat), 27mg cholesterol, 298mg sodium, 51g carbohydrate (11g sugars, 9g fiber), 25g protein.
A twist on traditional pad thai, this healthy noodle salad uses whole wheat spaghetti noodles tossed with creamy peanut-lime dressing, crunchy veggies and bites of chicken for a filling cold salad. It’s perfect eaten chilled straight from the fridge, served in lettuce cups or tucked into a wrap for a lunch that can be eaten at your desk or on the go.
33/35
From the Recipe Creator:
Salsa gives a bit of zip to the brown rice and bean filling in these meatless tortilla wraps. —Lisa Sullivan, St. Marys, Ohio
Nutrition Facts:
1 wrap: 377 calories, 8g fat (2g saturated fat), 7mg cholesterol, 675mg sodium, 62g carbohydrate (4g sugars, 7g fiber), 15g protein.
Beans, sweet corn, mushrooms and peppers are mixed with brown rice and salsa, then wrapped up with a sprinkle of cheddar for a filling make-ahead lunch you can either warm up or enjoy cold from the fridge. For a vegan version, leave out the cheese and use vegan tortillas or serve this mixture over a bed of greens.
34/35
From the Recipe Creator:
I was impressed with myself that I could omit dairy and still create something so good! Use any vegetables in this recipe, then add a salad, fruit cup or yogurt on the side. —Kizmet Byrd, Fort Wayne, Indiana
Nutrition Facts:
1 piece: 145 calories, 10g fat (3g saturated fat), 279mg cholesterol, 313mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 10g protein.
Diabetic Exchanges: 1 vegetable, 1 medium-fat meat, 1 fat.
This savory dairy-free egg bake is studded with carrots, peppers, zucchini and tomatoes for a satisfying and healthy meal you can enjoy any time of day. Pre-portion this frittata along with fruit and yogurt parfaits for the ultimate lunch meal prep.
35/35
From the Recipe Creator:
My neighbor and I discovered these delicious low-fat burritos a few years ago. On nights my husband or I have a meeting, we can have a satisfying supper on the table in minutes. —Angela Studebaker, Goshen, Indiana
Nutrition Facts:
1 burrito: 395 calories, 16g fat (6g saturated fat), 25mg cholesterol, 610mg sodium, 46g carbohydrate (2g sugars, 7g fiber), 16g protein. Diabetic Exchanges: 2-1/2 starch, 1 vegetable, 1 lean meat, 1 fat.
Healthy Lunch Ideas FAQ
What is the healthiest thing you can eat for lunch?
The healthiest option for most people is a balanced lunch with a combination of protein, starchy veggies, whole grains and healthy fats. Think meals like salmon salad with a microwaved sweet potato or egg salad on whole grain bread with a side of carrot sticks and strawberries.
What healthy lunch ideas can I make on a budget?
Using canned or frozen proteins, seasonal vegetables and cooking whole grains in bulk are easy ways to eat well for less. Vegetarian bean burritos or chickpea salad sandwiches served with raw veggies or fruit are budget-friendly, nourishing options.
What is a quick healthy lunch for on the go?
For a portable healthy lunch on the go, look for foods that can be eaten cold and stored in portioned, easy-to-eat containers. Kale quinoa salad or feta garbanzo bean salad can be kept in Mason jars and eaten chilled. Wraps like veggie brown rice wraps and hummus veggie wraps are other good options for hand-held, easy-to-eat lunches.
