21 Best Healthy Lunch Recipes

Real food. No sad desk lunches.

Lunch should keep you full, focused, and out of the 3 p.m. crash zone. These recipes are balanced, protein-forward, and easy enough to prep ahead or throw together between meetings. Every recipe below is complete and built with normal ingredients you can find anywhere.

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1. Grilled Chicken Power Bowl

Serves: 2

Ingredients

• 2 chicken breasts
• 1 tbsp olive oil
• Salt, pepper, garlic powder
• 1 cup cooked brown rice
• 1 cup roasted vegetables (broccoli, carrots, zucchini)

Instructions

1. Season chicken and grill or pan-sear until cooked through.
2. Slice and serve over rice with vegetables.

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2. Turkey Avocado Wrap

Serves: 1

Ingredients

• 1 whole wheat tortilla
• 4 slices turkey breast
• ½ avocado, sliced
• Lettuce
• Mustard or hummus

Instructions

1. Layer all ingredients on tortilla.
2. Roll tightly and slice.

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3. Mediterranean Chickpea Salad

Serves: 2

Ingredients

• 1 can chickpeas, rinsed
• ½ cup cherry tomatoes
• ¼ cup cucumber, diced
• ¼ cup feta cheese
• 1 tbsp olive oil
• Lemon juice, salt, pepper

Instructions

1. Toss all ingredients in a bowl.
2. Chill or serve immediately.

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4. Salmon & Quinoa Bowl

Serves: 2

Ingredients

• 2 salmon fillets
• Salt, pepper
• 1 cup cooked quinoa
• 1 cup steamed green beans

Instructions

1. Bake salmon at 400°F for 12–15 minutes.
2. Serve over quinoa with green beans.

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5. Chicken Caesar Lettuce Wraps

Serves: 2

Ingredients

• 2 cups cooked chicken, chopped
• 2 tbsp Greek yogurt Caesar dressing
• Romaine lettuce leaves
• Parmesan cheese

Instructions

1. Toss chicken with dressing.
2. Spoon into lettuce leaves and top with parmesan.

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6. Tuna Protein Bowl

Serves: 1

Ingredients

• 1 can tuna, drained
• 1 tbsp Greek yogurt
• ½ avocado
• Cherry tomatoes

Instructions

1. Mix tuna with yogurt.
2. Serve with avocado and tomatoes.

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7. Ground Turkey & Veggie Stir-Fry

Serves: 3

Ingredients

• 1 lb ground turkey
• 2 cups mixed vegetables
• 1 tbsp olive oil
• Soy sauce or coconut aminos

Instructions

1. Brown turkey in oil.
2. Add vegetables and sauce.
3. Cook until tender.

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8. Lentil & Spinach Soup

Serves: 4

Ingredients

• 1 cup dry lentils
• 4 cups vegetable broth
• 1 cup spinach
• Garlic, onion, salt

Instructions

1. Simmer lentils, broth, garlic, and onion for 30 minutes.
2. Stir in spinach before serving.

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9. Egg Salad with Greek Yogurt

Serves: 2

Ingredients

• 4 boiled eggs
• 2 tbsp Greek yogurt
• Mustard
• Salt and pepper

Instructions

1. Chop eggs.
2. Mix with yogurt and mustard.
3. Serve on whole grain bread or lettuce.

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10. Shrimp Rice Bowl

Serves: 2

Ingredients

• 1 lb shrimp, peeled
• 1 tbsp olive oil
• Garlic
• 1 cup cooked jasmine rice

Instructions

1. Sauté shrimp with garlic and oil until pink.
2. Serve over rice.

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11. Chicken & Sweet Potato Meal Prep

Serves: 3

Ingredients

• 3 chicken thighs or breasts
• 2 sweet potatoes, cubed
• Olive oil, salt, paprika

Instructions

1. Roast chicken and potatoes at 400°F for 30 minutes.
2. Divide into containers.

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12. Veggie & Hummus Pita

Serves: 1

Ingredients

• 1 whole wheat pita
• ¼ cup hummus
• Bell peppers, cucumbers, spinach

Instructions

1. Spread hummus inside pita.
2. Fill with veggies.

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13. Beef & Broccoli Skillet

Serves: 2

Ingredients

• 12 oz flank steak, sliced
• 2 cups broccoli
• Olive oil, garlic, soy sauce

Instructions

1. Sear beef in oil.
2. Add broccoli and sauce.
3. Cook until tender.

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14. Cobb Salad

Serves: 2

Ingredients

• 2 cups mixed greens
• 1 grilled chicken breast
• 2 boiled eggs
• ½ avocado
• Blue cheese

Instructions

1. Chop and layer all ingredients.
2. Add dressing of choice.

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15. Turkey Chili

Serves: 4

Ingredients

• 1 lb ground turkey
• 1 can kidney beans
• 1 can diced tomatoes
• Chili seasoning

Instructions

1. Brown turkey.
2. Add beans, tomatoes, seasoning.
3. Simmer 25 minutes.

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16. Zucchini Noodle Chicken Bowl

Serves: 2

Ingredients

• 2 cups zucchini noodles
• 1 cup cooked chicken
• Olive oil, garlic

Instructions

1. Sauté zucchini lightly.
2. Add chicken and season.

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17. Sardine & Avocado Toast

Serves: 1

Ingredients

• 1 slice whole grain toast
• 1 can sardines
• ½ avocado
• Lemon juice

Instructions

1. Mash avocado with lemon.
2. Top toast with sardines.

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18. Chicken Fried Rice (Healthy Version)

Serves: 2

Ingredients

• 1 cup cooked rice
• 1 cup diced chicken
• 2 eggs
• Mixed veggies

Instructions

1. Scramble eggs in pan.
2. Add chicken, rice, veggies.
3. Stir-fry until heated.

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19. Black Bean & Rice Bowl

Serves: 2

Ingredients

• 1 cup cooked rice
• 1 can black beans
• Salsa
• Cilantro

Instructions

1. Warm rice and beans.
2. Top with salsa and cilantro.

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20. Chicken Soup

Serves: 4

Ingredients

• 2 chicken breasts
• 6 cups broth
• Carrots, celery, onion
• Salt and pepper

Instructions

1. Simmer everything 30–40 minutes.
2. Shred chicken before serving.

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21. Simple Protein Plate

Serves: 1

Ingredients

• 4 oz grilled protein (chicken, steak, or tofu)
• 1 cup vegetables
• 1 tbsp olive oil

Instructions

1. Grill protein.
2. Serve with vegetables and drizzle olive oil.

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Final Thought

Healthy lunches don’t need reinvention. They need structure. Protein first, vegetables second, carbs that earn their spot. If you can batch-cook two proteins and one carb on Sunday, lunch stops being a decision for the rest of the week.