20+ Clean Eating Lunch Recipes for a Healthy Midday Meal

Lunch is a crucial meal that provides the energy needed to power through the afternoon. A clean eating lunch can help you avoid the midday slump and stay focused and productive. This article offers over 20 clean eating lunch recipes that are not only nutritious but also delicious and easy to prepare.

From refreshing salads and hearty soups to satisfying sandwiches and protein-packed bowls, you’ll find a wide variety of options to keep your midday meals exciting and healthy. These recipes are designed to be simple, using whole food ingredients that are readily available.

The Importance of a Clean Lunch

A clean lunch can make a significant difference in your day. By choosing whole, unprocessed foods, you provide your body with a steady stream of energy, unlike the quick spike and crash that comes from sugary, processed meals. A clean lunch can also help with weight management, improve digestion, and boost your overall well-being.

This collection of recipes will help you make clean eating a regular part of your daily routine, with options for meal prep, quick no-cook lunches, and more.

1. Salad Bowls & Grain Bowls

Salad and grain bowls are a fantastic way to get a variety of nutrients in one meal. They are easily customizable and perfect for a light yet filling lunch.

Mediterranean Quinoa Salad

Ingredients:

• 1 cup cooked quinoa
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup kalamata olives
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the quinoa, cucumber, tomatoes, red onion, olives, feta, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

Buddha Bowl with Spring Vegetables

Ingredients:

• 1 cup cooked brown rice
• 1/2 cup roasted sweet potato cubes
• 1/2 cup steamed broccoli
• 1/4 cup shredded purple cabbage
• 1/4 avocado, sliced
• 2 tablespoons pumpkin seeds
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 teaspoon maple syrup

Instructions:

1. Arrange the brown rice, sweet potato, broccoli, cabbage, and avocado in a bowl.
2. In a small bowl, whisk together the tahini, lemon juice, and maple syrup to create the dressing.
3. Drizzle the dressing over the bowl and sprinkle with pumpkin seeds.

Chickpea Power Salad

Ingredients:

• 1 can chickpeas, drained and rinsed
• 2 cups mixed greens
• 1 bell pepper, diced
• 1 carrot, shredded
• 1/4 cup sunflower seeds
• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, mixed greens, bell pepper, carrot, and sunflower seeds.
2. In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

2. Soups

Soups are a comforting and nourishing lunch option, especially on cooler days. They can be made in large batches for easy meal prep.

Weight-Loss Cabbage Soup

Ingredients:

• 1 head cabbage, chopped
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 bell pepper, diced
• 3 cloves garlic, minced
• 6 cups vegetable broth
• 1 can diced tomatoes
• 1 teaspoon oregano
• 1 teaspoon basil
• Salt and pepper to taste

Instructions:

1. In a large pot, sauté the onion, carrots, and celery until softened.
2. Add the garlic and bell pepper and cook for another 2 minutes.
3. Add the cabbage, vegetable broth, diced tomatoes, oregano, and basil.
4. Bring to a boil, then reduce heat and simmer for 20-30 minutes, or until the vegetables are tender.
5. Season with salt and pepper to taste.

Vegetable Weight-Loss Soup

Ingredients:

• 2 tablespoons olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 zucchini, diced
• 1 cup green beans, chopped
• 4 cups vegetable broth
• 1 can diced tomatoes
• 1 cup spinach
• 2 teaspoons Italian seasoning
• Salt and pepper to taste

Instructions:

1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, carrots, and celery and cook until softened.
3. Add the zucchini and green beans and cook for 5 minutes.
4. Add the vegetable broth, diced tomatoes, and Italian seasoning.
5. Bring to a boil, then reduce heat and simmer for 15-20 minutes.
6. Stir in the spinach and cook until wilted. Season with salt and pepper.

Creamy Bean Soup

Ingredients:

• 2 cans white beans, drained
• 1 onion, diced
• 3 carrots, diced
• 3 celery stalks, diced
• 4 cloves garlic, minced
• 4 cups vegetable broth
• 1 bay leaf
• 1 teaspoon thyme
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, carrots, and celery and cook until softened.
3. Add the garlic and cook for another minute.
4. Add the white beans, vegetable broth, bay leaf, and thyme.
5. Bring to a boil, then reduce heat and simmer for 20 minutes.
6. Remove the bay leaf. Use an immersion blender to partially blend the soup for a creamy texture. Season with salt and pepper.

3. Sandwiches & Wraps

Sandwiches and wraps are classic lunch choices that can be easily made clean and healthy by using whole grain bread or tortillas and plenty of fresh veggies.

Cucumber Sandwich

Ingredients:

• 8 slices whole grain bread
• 2 large cucumbers, thinly sliced
• 4 oz cream cheese, softened
• 2 tablespoons fresh dill
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a small bowl, mix the cream cheese, dill, lemon juice, salt, and pepper.
2. Spread the cream cheese mixture on the bread slices.
3. Arrange the cucumber slices on four of the bread slices and top with the remaining bread slices.

Veggie & Hummus Sandwich

Ingredients:

• 2 slices whole grain bread
• 3 tablespoons hummus
• 1/4 avocado, sliced
• 1/4 cucumber, sliced
• 2 tomato slices
• 1/4 cup sprouts
• 2 lettuce leaves
• Salt and pepper to taste

Instructions:

1. Spread hummus on both slices of bread.
2. Layer the avocado, cucumber, tomato, sprouts, and lettuce on one slice of bread.
3. Season with salt and pepper and top with the other slice of bread.

Mediterranean Wrap

Ingredients:

• 1 whole wheat tortilla
• 3 tablespoons hummus
• 1/4 cup diced cucumber
• 1/4 cup diced tomatoes
• 2 tablespoons red onion
• 2 tablespoons feta cheese
• 1 tablespoon olives
• 2 cups mixed greens

Instructions:

1. Spread hummus over the tortilla.
2. Top with cucumber, tomatoes, red onion, feta, olives, and mixed greens.
3. Roll up the tortilla tightly.

Collard Green Wraps

Ingredients:

• 4 large collard green leaves
• 1/2 cup cooked quinoa
• 1/4 cup shredded carrots
• 1/4 cup diced bell pepper
• 1/4 avocado, sliced
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Trim the stems of the collard green leaves.
2. In a bowl, combine the quinoa, carrots, bell pepper, and avocado.
3. In a small bowl, whisk together the tahini, lemon juice, salt, and pepper.
4. Spread the tahini dressing on the collard leaves.
5. Top with the quinoa mixture and roll up the leaves like a burrito.

4. Protein-Based Dishes

These protein-packed lunches will keep you full and satisfied until dinner.

Grilled Red Snapper

Ingredients:

• 4 red snapper fillets
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 lemon, juiced and zested
• 1 teaspoon oregano
• Salt and pepper to taste
• Mixed greens for serving

Instructions:

1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together the olive oil, garlic, lemon juice, lemon zest, oregano, salt, and pepper.
3. Brush the mixture over the red snapper fillets.
4. Grill for 3-4 minutes per side, or until cooked through.
5. Serve over a bed of mixed greens.

Ground Beef & Potatoes Skillet

Ingredients:

• 1 lb lean ground beef
• 3 medium potatoes, diced
• 1 onion, diced
• 1 bell pepper, diced
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1 teaspoon cumin
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat the olive oil over medium heat.
2. Add the potatoes and cook until browned and tender.
3. Add the onion and bell pepper and cook until softened.
4. Add the ground beef and cook until browned. Drain any excess fat.
5. Stir in the garlic, paprika, and cumin. Season with salt and pepper.

Chicken Burrito Bowl

Ingredients:

• 1 lb grilled chicken breast, sliced
• 1 cup cooked brown rice
• 1/2 cup black beans
• 1/4 cup corn
• 1/4 avocado, diced
• 2 tablespoons salsa
• 1 tablespoon lime juice
• 1/4 cup cilantro

Instructions:

1. In a bowl, combine the brown rice, black beans, and corn.
2. Top with the grilled chicken, avocado, and salsa.
3. Drizzle with lime juice and garnish with cilantro.

5. Quick No-Cook Lunches

For those extra busy days, these no-cook lunches are a lifesaver.

Adult Lunchable

Ingredients:

• 2 oz sliced turkey or chicken
• 1 oz cheese cubes
• 1/4 cup grapes
• 1/4 cup nuts
• Whole grain crackers
• 1/4 cup hummus
• Baby carrots and snap peas

Instructions:

1. Arrange all ingredients in a compartmentalized container for an easy and balanced lunch.

Tuna Collard Wraps

Ingredients:

• 1 can tuna in water, drained
• 2 large collard leaves
• 1/4 avocado, mashed
• 1 tablespoon lemon juice
• 1/4 cup diced celery
• 1/4 cup shredded carrots
• Salt and pepper to taste

Instructions:

1. In a bowl, mix the tuna, avocado, lemon juice, celery, and carrots. Season with salt and pepper.
2. Lay the collard leaves flat and spoon the tuna mixture onto the center of each leaf.
3. Roll up the leaves like a burrito.

Spring Greens with Strawberries

Ingredients:

• 4 cups mixed spring greens
• 1 cup sliced strawberries
• 1/4 cup candied pecans
• 2 oz goat cheese, crumbled
• 2 tablespoons balsamic vinaigrette
• 1 tablespoon olive oil

Instructions:

1. In a large bowl, combine the spring greens, strawberries, pecans, and goat cheese.
2. In a small bowl, whisk together the balsamic vinaigrette and olive oil.
3. Drizzle the dressing over the salad and toss to combine.

6. Meal Prep Bowls

Meal prep bowls are a great way to ensure you have a healthy lunch ready to go for the week.

Sweet Potato Taco Bowl

Ingredients:

• 1 roasted sweet potato, cubed
• 1/2 cup black beans
• 1/4 cup corn
• 2 cups lettuce
• 1/4 avocado, diced
• 2 tablespoons salsa
• 1 tablespoon lime juice
• 1/4 cup cilantro

Instructions:

1. Assemble the bowl by layering the lettuce, sweet potato, black beans, corn, and avocado.
2. Drizzle with salsa and lime juice, and garnish with cilantro.

Autumn Nourish Bowl

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup roasted butternut squash
• 1/4 cup dried cranberries
• 1/4 cup pumpkin seeds
• 2 cups kale, massaged
• 2 tablespoons tahini dressing
• 1 tablespoon maple syrup

Instructions:

1. In a bowl, combine the kale, quinoa, butternut squash, cranberries, and pumpkin seeds.
2. In a small bowl, whisk together the tahini dressing and maple syrup.
3. Drizzle the dressing over the bowl and toss to combine.

Protein Power Bowl

Ingredients:

• 1/2 cup cooked lentils
• 1/2 cup cooked quinoa
• 1/4 cup roasted chickpeas
• 1 cup spinach
• 1/4 cup shredded carrots
• 2 tablespoons hemp seeds
• 2 tablespoons lemon vinaigrette

Instructions:

1. In a bowl, combine the spinach, quinoa, lentils, chickpeas, and carrots.
2. Drizzle with lemon vinaigrette and sprinkle with hemp seeds.

7. Light & Fresh Options

These light and fresh options are perfect for a warm day or when you want a less heavy lunch.

Zucchini Noodle Salad

Ingredients:

• 2 medium zucchini, spiralized
• 1 cup cherry tomatoes, halved
• 1/4 cup pine nuts
• 2 tablespoons fresh basil
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 2 tablespoons parmesan cheese
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the zucchini noodles, cherry tomatoes, pine nuts, and basil.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss to combine. Sprinkle with parmesan cheese.

Cucumber Gazpacho

Ingredients:

• 3 large cucumbers, peeled and chopped
• 1/4 cup fresh mint
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• 1/2 avocado
• 1/4 cup Greek yogurt
• Salt and pepper to taste

Instructions:

1. In a blender, combine the cucumbers, mint, lime juice, olive oil, avocado, and Greek yogurt.
2. Blend until smooth. Season with salt and pepper.
3. Chill for at least 30 minutes before serving.

Watermelon Feta Salad

Ingredients:

• 4 cups cubed watermelon
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh mint leaves
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• 1/4 cup pumpkin seeds
• Black pepper to taste

Instructions:

1. In a large bowl, combine the watermelon, feta, and mint.
2. In a small bowl, whisk together the lime juice and olive oil.
3. Drizzle the dressing over the salad and toss to combine. Sprinkle with pumpkin seeds and black pepper.

Conclusion

With these 20+ clean eating lunch recipes, you’ll never have to wonder what to have for a healthy midday meal again. Whether you prefer a light salad, a hearty soup, or a quick no-cook option, there’s something here for everyone. Enjoy these delicious and nutritious recipes and feel the benefits of a clean eating lifestyle.