21 Cheap Clean Eating Lunch Recipes

Lunch is a crucial meal that provides the energy needed to power through the afternoon. Opting for a clean, whole-foods-based lunch can prevent the midday slump often associated with heavy, processed meals. This article offers 21 cheap, clean, and easy lunch recipes that are perfect for a nutritious and satisfying midday meal.

What is Clean Eating?

Clean eating is a dietary approach that prioritizes whole, unprocessed foods. The fundamental idea is to consume foods in their most natural state. This means a diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats, while minimizing processed items, added sugars, and unhealthy fats [1]. By choosing foods with simple, recognizable ingredients, you can nourish your body with the nutrients it needs to function optimally [2].

Key Principles of Clean Eating
Eat More Whole Foods
Limit Processed Foods
Increase Fruit and Vegetable Intake
Choose Lean Proteins and Healthy Fats
Read Labels Carefully
Reduce Added Sugar and Salt

21 Cheap Clean Eating Lunch Recipes

Here are 21 simple, affordable, and delicious clean eating lunch recipes to inspire your midday meal.

I. Salads & Bowls

1. Quinoa Salad with Black Beans and Corn

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup canned black beans, rinsed
• 1/2 cup corn (frozen or canned)
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• Dressing: 2 tbsp olive oil, 1 tbsp lime juice, salt, and pepper

Instructions:

1. In a large bowl, combine quinoa, black beans, corn, red onion, and cilantro.
2. In a small bowl, whisk together olive oil, lime juice, salt, and pepper.
3. Pour dressing over the salad and toss to combine.

2. Chickpea Salad Sandwich

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and mashed
• 1/4 cup mayonnaise (or mashed avocado for a healthier option)
• 1 celery stalk, finely chopped
• 2 tbsp chopped red onion
• 1 tbsp Dijon mustard
• Salt and pepper to taste
• Whole-wheat bread or lettuce wraps for serving

Instructions:

1. In a bowl, combine mashed chickpeas, mayonnaise, celery, red onion, and mustard.
2. Season with salt and pepper and mix well.
3. Serve on whole-wheat bread or in lettuce wraps.

3. Greek Salad with Grilled Chicken

Ingredients:

• 3 oz grilled chicken breast, sliced
• 2 cups mixed greens
• 1/4 cup cucumber, sliced
• 1/4 cup cherry tomatoes, halved
• 2 tbsp Kalamata olives
• 2 tbsp feta cheese, crumbled
• Dressing: 2 tbsp olive oil, 1 tbsp red wine vinegar, 1/2 tsp dried oregano

Instructions:

1. Arrange mixed greens, cucumber, tomatoes, and olives on a plate.
2. Top with grilled chicken and feta cheese.
3. Drizzle with dressing before serving.

4. Lentil Soup

Ingredients:

• 1/2 cup brown or green lentils, rinsed
• 3 cups vegetable broth
• 1/2 onion, chopped
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1 tsp cumin
• Salt and pepper to taste

Instructions:

1. In a pot, combine all ingredients and bring to a boil.
2. Reduce heat and simmer for 25-30 minutes, or until lentils are tender.

5. Tuna Salad Stuffed Avocados

Ingredients:

• 1 can (5 ounces) tuna in water, drained
• 1/4 cup Greek yogurt or mayonnaise
• 1 celery stalk, finely chopped
• 1 avocado, halved and pitted
• Salt and pepper to taste

Instructions:

1. In a bowl, mix tuna, Greek yogurt, and celery. Season with salt and pepper.
2. Spoon the tuna salad into the avocado halves.

II. Wraps & Sandwiches

6. Turkey and Avocado Wrap

Ingredients:

• 1 whole-wheat tortilla
• 3 slices of lean turkey breast
• 1/4 avocado, sliced
• A handful of spinach
• 1 tbsp hummus

Instructions:

1. Spread hummus on the tortilla.
2. Layer with turkey, avocado, and spinach.
3. Roll up the tortilla tightly.

7. Veggie & Hummus Sandwich

Ingredients:

• 2 slices of whole-wheat bread
• 2 tbsp hummus
• Sliced cucumber, tomato, and bell pepper
• A handful of sprouts

Instructions:

1. Spread hummus on both slices of bread.
2. Layer with vegetables and sprouts.

8. Black Bean Burgers

Ingredients:

• 1 can (15 ounces) black beans, rinsed and mashed
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 tsp cumin
• Whole-wheat buns for serving

Instructions:

1. Combine mashed black beans, breadcrumbs, onion, and cumin.
2. Form into patties and pan-fry or bake until golden brown.
3. Serve on whole-wheat buns with your favorite toppings.

9. Leftover Chicken Salad Wrap

Ingredients:

• 1 cup shredded cooked chicken
• 1/4 cup Greek yogurt
• 1 celery stalk, chopped
• 1 whole-wheat tortilla

Instructions:

1. Mix chicken, Greek yogurt, and celery.
2. Spoon onto the tortilla and roll up.

10. Caprese Sandwich

Ingredients:

• 2 slices of whole-wheat bread
• 2 slices of fresh mozzarella
• 2 slices of tomato
• Fresh basil leaves
• 1 tsp balsamic glaze

Instructions:

1. Layer mozzarella, tomato, and basil on one slice of bread.
2. Drizzle with balsamic glaze and top with the other slice of bread.

III. Soups & Stews

11. Black Bean Soup

Ingredients:

• 1 can (15 ounces) black beans, undrained
• 1/2 cup salsa
• 1/2 cup vegetable broth
• Toppings: Greek yogurt, cilantro

Instructions:

1. Combine black beans, salsa, and broth in a blender and blend until smooth.
2. Heat in a saucepan and serve with toppings.

12. Creamy Tomato Soup

Ingredients:

• 1 can (14.5 ounces) diced tomatoes
• 1/2 cup coconut milk
• 1/2 onion, chopped
• 1 clove garlic, minced

Instructions:

1. Sauté onion and garlic in a pot.
2. Add tomatoes and simmer for 10 minutes.
3. Stir in coconut milk and blend until smooth.

13. Chicken and Vegetable Soup

Ingredients:

• 1 cup shredded cooked chicken
• 4 cups chicken broth
• 1 cup mixed vegetables (carrots, peas, corn)

Instructions:

1. Bring broth to a simmer in a pot.
2. Add chicken and vegetables and cook until heated through.

14. Curried Lentil and Vegetable Stew

Ingredients:

• 1/2 cup red lentils
• 3 cups vegetable broth
• 1 cup chopped sweet potato
• 1 cup spinach
• 1 tbsp curry powder

Instructions:

1. Combine lentils, broth, and sweet potato in a pot. Simmer until lentils and potato are tender.
2. Stir in spinach and curry powder and cook for another 2 minutes.

IV. Rice & Pasta

15. Brown Rice with Veggies and Soy Sauce

Ingredients:

• 1 cup cooked brown rice
• 1 cup steamed mixed vegetables
• 1 tbsp soy sauce

Instructions:

1. Combine all ingredients in a bowl and mix well.

16. Pasta with Pesto and Cherry Tomatoes

Ingredients:

• 1 cup cooked whole-wheat pasta
• 2 tbsp pesto
• 1/2 cup cherry tomatoes, halved

Instructions:

1. Toss pasta with pesto and cherry tomatoes.

17. Leftover Stir-fry

Ingredients:

• Leftover cooked protein (chicken, beef, tofu)
• Leftover cooked vegetables
• Leftover cooked brown rice
• Soy sauce to taste

Instructions:

1. Reheat all ingredients in a skillet with a splash of soy sauce.

18. Mediterranean Pasta Salad

Ingredients:

• 1 cup cooked whole-wheat pasta, cooled
• 1/4 cup chopped cucumber
• 1/4 cup chopped bell pepper
• 2 tbsp feta cheese
• 2 tbsp Italian dressing

Instructions:

1. Combine all ingredients in a bowl and toss to combine.

V. Other Quick & Easy Lunches

19. Sweet Potato with Toppings

Ingredients:

• 1 medium sweet potato, baked
• Toppings: black beans, corn, salsa, Greek yogurt

Instructions:

1. Bake the sweet potato until tender.
2. Split it open and top with your favorite toppings.

20. Cottage Cheese with Fruit

Ingredients:

• 1/2 cup cottage cheese
• 1/2 cup mixed fruit (berries, melon, peaches)

Instructions:

1. Top cottage cheese with fruit.

21. Hard-Boiled Eggs and an Apple

Ingredients:

• 2 hard-boiled eggs
• 1 apple

Instructions:

1. A simple, balanced, and portable lunch.

Tips for a Clean Eating Lunch on a Budget

• Meal Prep is Key: Dedicate a few hours on the weekend to prep ingredients for the week. Cook a batch of quinoa, grill some chicken, and chop vegetables to make assembling lunches quick and easy.
• Love Your Leftovers: Cook a larger portion for dinner and pack the leftovers for lunch the next day.
• Pack Smart: Invest in some good quality containers to keep your lunches fresh and appealing.

Conclusion

Eating a clean lunch doesn’t have to be complicated or expensive. With a little planning and creativity, you can enjoy delicious, nutritious, and affordable meals that will keep you energized and focused throughout the day. These 21 recipes are a great starting point for your clean eating journey.

References

[1] The Nutrition Source. (n.d.). Clean Eating. Harvard T.H. Chan School of Public Health. Retrieved from https://nutritionsource.hsph.harvard.edu/clean-eating/

[2] Mayo Clinic Health System. (2025, October 14). Clean eating: What does that mean?. Retrieved from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/clean-eating-what-does-that-mean