17 Life-Changing Healthy Lunch Recipes

Lunch is a midday meal that can make or break your afternoon. A healthy and balanced lunch can provide you with the energy and nutrients you need to stay focused and productive, while an unhealthy lunch can leave you feeling sluggish and tired. If you’re looking for inspiration for healthy and delicious lunches, you’ve come to the right place. We’ve compiled a list of 17 life-changing healthy lunch recipes that are perfect for work, school, or a quick and easy meal at home.

1. Chickpea Salad Sandwich

Why it’s life-changing: This vegan version of a classic tuna salad sandwich is just as satisfying and delicious. It’s packed with protein and fiber, and the chickpeas provide a creamy texture that’s similar to tuna.

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• ¼ cup mayonnaise (vegan or regular)
• 1 celery stalk, finely chopped
• 2 tablespoons finely chopped red onion
• 1 tablespoon chopped fresh dill
• 1 tablespoon lemon juice
• Salt and freshly ground black pepper to taste
• 8 slices whole-wheat bread
• Lettuce and tomato slices for serving

Instructions:

1. In a medium bowl, mash the chickpeas with a fork until they are flaky.
2. Stir in the mayonnaise, celery, red onion, dill, and lemon juice. Season with salt and pepper.
3. Serve the chickpea salad on whole-wheat bread with lettuce and tomato.

2. Quinoa Salad with Black Beans and Corn

Why it’s life-changing: This colorful and flavorful salad is packed with plant-based protein, fiber, and antioxidants. It’s a complete meal in a bowl and can be made ahead of time for a quick and easy lunch.

Ingredients:

• 1 cup cooked quinoa
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup frozen corn, thawed
• 1 red bell pepper, chopped
• ½ red onion, finely chopped
• ¼ cup chopped fresh cilantro
• For the dressing:
  • ¼ cup olive oil
  • 2 tablespoons lime juice
  • 1 teaspoon cumin
  • Salt and freshly ground black pepper to taste

Instructions:

1. In a large bowl, combine the quinoa, black beans, corn, red bell pepper, red onion, and cilantro.
2. In a small bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately or refrigerate for later.

3. Lentil Soup

Why it’s life-changing: This hearty and comforting soup is packed with fiber and plant-based protein. It’s a one-pot meal that’s easy to make and perfect for a chilly day.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 teaspoon dried thyme
• Salt and freshly ground black pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
3. Stir in the garlic and cook for 1 minute more.
4. Add the lentils, vegetable broth, diced tomatoes, and thyme. Season with salt and pepper.
5. Bring to a boil, then reduce the heat and simmer for 45-60 minutes, or until the lentils are tender.
6. Serve hot.

4. Veggie Hummus Wrap

Why it’s life-changing: This simple and satisfying wrap is packed with vegetables and flavor. It’s a great way to get your daily dose of veggies and can be customized with your favorite ingredients.

Ingredients:

• 2 large whole-wheat tortillas
• ½ cup hummus
• 1 cup mixed greens
• 1 carrot, shredded
• 1 cucumber, thinly sliced
• ½ red bell pepper, thinly sliced
• ¼ cup crumbled feta cheese (optional)

Instructions:

1. Spread a layer of hummus on each tortilla.
2. Top with the mixed greens, carrot, cucumber, and red bell pepper.
3. Sprinkle with feta cheese, if using.
4. Roll up the tortillas tightly and serve.

5. Greek Chicken and Veggie Skewers

Why it’s life-changing: These flavorful and colorful skewers are perfect for a light and healthy lunch. They can be grilled or baked and are a great way to get your daily dose of protein and vegetables.

Ingredients:

• 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
• 1 red onion, cut into wedges
• 1 bell pepper (any color), cut into 1-inch pieces
• 1 zucchini, cut into 1-inch rounds
• For the marinade:
  • ¼ cup olive oil
  • 2 tablespoons lemon juice
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper to taste

Instructions:

1. In a large bowl, whisk together the olive oil, lemon juice, garlic, oregano, salt, and pepper.
2. Add the chicken, red onion, bell pepper, and zucchini to the bowl and toss to coat.
3. Marinate for at least 30 minutes, or up to 4 hours.
4. Thread the chicken and vegetables onto skewers.
5. Grill or bake the skewers until the chicken is cooked through and the vegetables are tender.

6. Mason Jar Salad

Why it’s life-changing: This is the ultimate meal prep lunch. By layering the ingredients in a specific order, you can keep your salad fresh and crisp for days.

Ingredients:

• Your favorite salad dressing
• Hard vegetables (e.g., carrots, cucumbers, bell peppers)
• Grains or pasta (e.g., quinoa, chickpeas, pasta)
• Protein (e.g., grilled chicken, hard-boiled eggs, tofu)
• Softer vegetables and fruits (e.g., tomatoes, avocados, berries)
• Nuts and seeds
• Leafy greens

Instructions:

1. Pour the dressing into the bottom of a Mason jar.
2. Layer the ingredients in the order listed above, starting with the hard vegetables and ending with the leafy greens.
3. Screw on the lid and refrigerate for up to 5 days.
4. When you’re ready to eat, shake the jar to distribute the dressing and pour the salad into a bowl.

7. Sweet Potato and Black Bean Bowl

Why it’s life-changing: This hearty and satisfying bowl is packed with fiber, protein, and complex carbohydrates. It’s a complete meal that will keep you full and energized for hours.

Ingredients:

• 1 large sweet potato, peeled and diced
• 1 tablespoon olive oil
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup cooked quinoa
• Toppings: avocado, salsa, cilantro, lime wedges

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss the sweet potato with the olive oil and spread it on a baking sheet.
3. Roast for 20-25 minutes, or until tender.
4. In a bowl, combine the roasted sweet potato, black beans, and quinoa.
5. Top with your favorite toppings and serve.

8. Caprese Salad

Why it’s life-changing: This simple and elegant salad is a taste of summer. It’s made with just a few fresh ingredients and is a light and refreshing lunch option.

Ingredients:

• 2 large tomatoes, sliced
• 8 ounces fresh mozzarella cheese, sliced
• ¼ cup fresh basil leaves
• 2 tablespoons olive oil
• 1 tablespoon balsamic glaze
• Salt and freshly ground black pepper to taste

Instructions:

1. Arrange the tomato and mozzarella slices on a platter, alternating them.
2. Tuck the basil leaves in between the slices.
3. Drizzle with olive oil and balsamic glaze.
4. Season with salt and pepper and serve.

9. Tuna Salad Stuffed Avocado

Why it’s life-changing: This low-carb and high-protein lunch is a great alternative to a traditional tuna salad sandwich. The avocado provides a creamy and satisfying base for the tuna salad.

Ingredients:

• 2 ripe avocados, halved and pitted
• 1 (5-ounce) can tuna, drained
• ¼ cup mayonnaise
• 1 celery stalk, finely chopped
• 2 tablespoons finely chopped red onion
• Salt and freshly ground black pepper to taste

Instructions:

1. Scoop out a small amount of the avocado flesh to create a larger well.
2. In a medium bowl, combine the tuna, mayonnaise, celery, and red onion. Season with salt and pepper.
3. Fill the avocado halves with the tuna salad.
4. Serve immediately.

10. Chicken and Veggie Stir-Fry

Why it’s life-changing: This quick and easy stir-fry is a great way to use up leftover vegetables. It’s a complete meal that’s packed with protein and nutrients.

Ingredients:

• 1 tablespoon sesame oil
• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 4 cups mixed vegetables (e.g., broccoli, carrots, bell peppers, snow peas)
• For the sauce:
  • ¼ cup soy sauce
  • 2 tablespoons honey or maple syrup
  • 1 tablespoon rice vinegar
  • 1 teaspoon grated fresh ginger
  • 2 cloves garlic, minced

Instructions:

1. In a small bowl, whisk together the soy sauce, honey, rice vinegar, ginger, and garlic.
2. In a large skillet or wok, heat the sesame oil over medium-high heat.
3. Add the chicken and cook until browned and cooked through.
4. Add the vegetables and cook until tender-crisp.
5. Pour the sauce over the chicken and vegetables and cook for 1-2 minutes, or until the sauce has thickened.
6. Serve over rice or noodles.

11. Egg Salad Sandwich

Why it’s life-changing: A classic for a reason, this egg salad sandwich is a simple, protein-packed lunch that’s both satisfying and easy to make.

Ingredients:

• 6 large eggs, hard-boiled and peeled
• ¼ cup mayonnaise
• 1 tablespoon Dijon mustard
• 2 tablespoons chopped fresh chives
• Salt and freshly ground black pepper to taste
• 8 slices whole-wheat bread
• Lettuce for serving

Instructions:

1. In a medium bowl, mash the hard-boiled eggs with a fork.
2. Stir in the mayonnaise, Dijon mustard, and chives. Season with salt and pepper.
3. Serve the egg salad on whole-wheat bread with lettuce.

12. Black Bean Burgers

Why it’s life-changing: These homemade black bean burgers are so much healthier and more delicious than the store-bought kind. They’re packed with fiber and plant-based protein and are a great option for a meatless lunch.

Ingredients:

• 1 (15-ounce) can black beans, rinsed and drained
• ½ cup breadcrumbs
• 1 egg, beaten
• 1 teaspoon cumin
• ½ teaspoon chili powder
• Salt and freshly ground black pepper to taste
• 4 hamburger buns
• Toppings: lettuce, tomato, onion, avocado, salsa

Instructions:

1. In a medium bowl, mash the black beans with a fork.
2. Stir in the breadcrumbs, egg, cumin, and chili powder. Season with salt and pepper.
3. Form the mixture into 4 patties.
4. Cook the patties in a lightly oiled skillet over medium heat for 3-4 minutes per side, or until heated through.
5. Serve on hamburger buns with your favorite toppings.

13. Mediterranean Pasta Salad

Why it’s life-changing: This bright and flavorful pasta salad is a great make-ahead lunch. It’s packed with fresh vegetables and a tangy lemon-herb vinaigrette.

Ingredients:

• 8 ounces pasta (e.g., rotini, penne)
• 1 cup cherry tomatoes, halved
• 1 cucumber, chopped
• ½ red onion, thinly sliced
• ½ cup Kalamata olives, halved
• ¼ cup crumbled feta cheese
• For the dressing:
  • ¼ cup olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper to taste

Instructions:

1. Cook the pasta according to package directions. Drain and rinse with cold water.
2. In a large bowl, combine the cooked pasta, cherry tomatoes, cucumber, red onion, and olives.
3. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
4. Pour the dressing over the salad and toss to combine.
5. Stir in the feta cheese.
6. Serve immediately or refrigerate for later.

14. Salmon and Asparagus Sheet Pan Meal

Why it’s life-changing: This one-pan meal is a lifesaver on busy weeknights. It’s a complete and balanced meal that’s packed with protein, healthy fats, and vegetables.

Ingredients:

• 1 pound salmon fillet
• 1 bunch asparagus, trimmed
• 1 tablespoon olive oil
• Salt and freshly ground black pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place the salmon and asparagus on a baking sheet.
3. Drizzle with olive oil and season with salt and pepper.
4. Bake for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender.
5. Serve with lemon wedges.

15. Stuffed Bell Peppers

Why it’s life-changing: These stuffed bell peppers are a fun and flavorful way to get your daily dose of vegetables. They can be filled with a variety of ingredients and are a great make-ahead lunch.

Ingredients:

• 4 bell peppers (any color), halved and seeded
• 1 pound ground turkey or beef
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 cup cooked rice
• 1 teaspoon Italian seasoning
• Salt and freshly ground black pepper to taste
• 1 cup shredded mozzarella cheese

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large skillet, cook the ground turkey or beef until browned. Drain off any excess fat.
3. Add the onion and garlic and cook until softened.
4. Stir in the diced tomatoes, cooked rice, and Italian seasoning. Season with salt and pepper.
5. Fill the bell pepper halves with the meat mixture.
6. Place the stuffed peppers in a baking dish and top with shredded mozzarella cheese.
7. Bake for 20-25 minutes, or until the peppers are tender and the cheese is melted and bubbly.

16. Chicken Caesar Salad

Why it’s life-changing: This classic salad is a light and satisfying lunch. The homemade Caesar dressing is so much better than the store-bought kind.

Ingredients:

• 1 head romaine lettuce, chopped
• 2 cups cooked and shredded chicken
• 1 cup croutons
• ¼ cup grated Parmesan cheese
• For the dressing:
  • ½ cup mayonnaise
  • 2 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and freshly ground black pepper to taste

Instructions:

1. In a small bowl, whisk together the mayonnaise, lemon juice, Dijon mustard, and garlic. Season with salt and pepper.
2. In a large bowl, combine the romaine lettuce, chicken, and croutons.
3. Pour the dressing over the salad and toss to combine.
4. Sprinkle with Parmesan cheese and serve.

17. Buddha Bowl

Why it’s life-changing: A Buddha bowl is a versatile and customizable meal that’s packed with nutrients. It’s a great way to use up leftover vegetables and grains.

Ingredients:

• 1 cup cooked quinoa or brown rice
• 1 cup roasted vegetables (e.g., broccoli, sweet potatoes, Brussels sprouts)
• 1 cup chickpeas or other beans
• ½ cup shredded carrots
• ½ cup sliced cucumber
• For the dressing:
  • ¼ cup tahini
  • 2 tablespoons lemon juice
  • 1 tablespoon maple syrup
  • 2-3 tablespoons water, to thin

Instructions:

1. In a bowl, arrange the quinoa, roasted vegetables, chickpeas, carrots, and cucumber.
2. In a small bowl, whisk together the tahini, lemon juice, and maple syrup. Add water, 1 tablespoon at a time, until the dressing reaches your desired consistency.
3. Drizzle the dressing over the bowl and serve.

Conclusion

With these 17 life-changing healthy lunch recipes, you’ll never have to suffer through a sad desk lunch again. From hearty salads and soups to flavorful wraps and bowls, there’s something for everyone in this collection. So, get cooking and enjoy a delicious and nutritious lunch every day of the week!

References

[1] Love & Lemons. (n.d.). 41 Healthy Lunch Ideas. Retrieved from https://www.loveandlemons.com/healthy-lunch-ideas/