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These Healthy Lunch Ideas Are a Great Way to Spice Up Your Routine Meals

5 years ago Thelma D. Griggs

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It’s a common misconception that when searching for healthy lunch recipes, or just easy and light meals, your options are profoundly limited. Turns out, there are plenty of healthy meals out there that aren’t just salads or blandly seasoned fish with steamed vegetables (though those do work, if that’s what you like!)

“The key to building a healthy lunch is having a balance of protein, healthy fat, and carbohydrate, and there [are] infinite ways to do this,” Marisa Moore, a registered dietitian nutritionist in Atlanta, tells Woman’s Day. “You might enjoy fish tacos with the tortilla, fish, and vegetables, you’re all set in one dish. Or maybe it’s a soup and salad kind of day — both great opportunities to pile in plenty of vegetables.”

In addition to protein, healthy fats, and some carbohydrates, adding whole grains, fruits, and vegetables to all of your meals can give your light, easy lunch even more health benefits, Amy Gorin, MS, RDN, a plant-based registered dietitian and owner of Plant-Based Eats in Stamford, CT, says. “The protein, healthy fat, and fiber from the whole grain and produce help keep you fuller for longer — and this combination of foods also provides important vitamins, minerals, and antioxidants,” she tells Woman’s Day. For protein, the dietitian suggests eggs, salmon, and beans, just to name a few. Oats, quinoa, and whole-grain or sprouted-grain bread are great carbohydrate options. And as for fruits and veggies? They all have plenty of health benefits, so take your pick. There are so many healthy lunch ideas, but it all come down to balance. Protein, healthy fats, whole grains, vegetables, and fruits are all you need to make these easy, light lunch recipes.

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Bell Pepper Nachos

Packed with vitamin C and beta carotene, antioxidants crucial to good immune function, bell peppers are a great veggie to add to your meal in some way, shape, or form. And these bell pepper nachos put a healthy, delicious spin on a beloved classic.

Get the Bell Pepper Nachos recipe.

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Cream of Mushroom Soup

Mushrooms are rich in antioxidants and other compounds that have antiviral properties, which makes every spoonful of this soup immune-enhancing. Not to mention, the cannellini beans make it oh-so creamy.

Get the Cream of Mushroom Soup recipe.

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Cashew Granola

Who says granola is reserved for breakfast? Add a little sweetness to your lunch with this cashew granola, loaded with zinc, iron, and vitamin E.

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Sheet Pan Chickpea Chicken

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Tomato & Watermelon Salad

Basil and salty feta perfectly complement this fruit salad, which can work as a side dish or a whole meal. (This is also a perfect meal for a warm, summer afternoon.)

Get the Tomato & Watermelon Salad recipe.

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Chicken Kebabs

Pair juicy lemon chicken with three dynamite veggies for a fun, colorful meal so tasty you’ll want to eat all of the kebabs in one sitting.

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Fresh Corn, Tomato, Herb, and Israeli Couscous Salad

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Quick Chickpea and Kale Stew

Rich in carbohydrates, chickpeas are the perfect creamy base for this stew. The chunkiness they bring to the stew is similar to that of potatoes, but chickpeas are higher in fiber and plant-based protein than potatoes, which makes them a great substitute for the starchy root vegetable.

Get the Quick Chickpea and Kale Stew recipe.

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Katsu Pork Cutlet

Contrary to popular belief, some fried recipes can also be healthy, and this crispy, juicy pork topped with a ginger-lime cabbage salad is an excellent example of that.

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Hot Pepper and Onion Pizza

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Chickpea, Spinach, and Quinoa Patties

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Thai-Style Peanut Chicken Wraps

Switch your go-to flour tortilla for Swiss chard in a healthier take on this Thai-style chicken wrap. And don’t worry, the leafy green is definitely sturdy enough to hold all of the tasty fillings and multiple dips in the honey-ginger peanut sauce.

Get the Thai-Style Peanut Chicken Wraps recipe.

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Whole-Wheat Spaghetti with Grilled Asparagus and Scallions

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Mâche, Beet, and Orange Salad

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Low-Carb Quiche Biscuits with Bacon, Cheddar, and Chives

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Hot Honey-Roasted Salmon and Radishes

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Skillet Eggs With Mustard Greens and Hollandaise

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Creamy Chickpea Soup

Chickpeas, with their nutty, buttery flavor and creamy texture, make for a dreamy soup that you’ll want on cold and hot days alike. Drizzle it with some paprika oil for a little kick and elegant touch.

Get the Creamy Chickpea Soup recipe.

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Apricot-Glazed Chicken and Corn

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Green Olive Shrimp Pasta

You don’t need poultry or red meat to have a flavor-packed lunch. This shrimp pasta is briny, herby, and bathed in fresh lemon juice for a dish that you’ll want to have every day.

Get the Green Olive Shrimp Pasta recipe.

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Turkey Chili with Wheat Berries and Beans

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Mexican Skirt Steak and Avocado Salad

This delicious lunch only takes 20 minutes to make, has plenty of health benefits, and will fill you up for the rest of the afternoon. “Avocado is rich in heart-healthy monounsaturated fat, a type of fat that helps to keep you fuller for longer,” Gorin says.

Get the Mexican Skirt Steak and Avocado Salad recipe.

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Roasted Cauliflower and Red Chile Pizza

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Lemon-Thyme Chicken

Long gone are the days when “gluten-free” may have meant bland. This dish is full of ingredients that are good for you and so tasty. You’re going to want to double up on the Parmesan-thyme veggies.

Get the Lemon-Thyme Chicken recipe.

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Crispy Pork Milanese with Apple-Ginger Salad

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Blackened Fish Tacos

The secret ingredient to this quick and easy lunch is super=spice Cajun seasoning. It creates a bold flavor that you’ll want to add to all of your meals from here on out.

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Moroccan Meatballs with Roasted Tomatoes and Chickpeas

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Thai Beef and Vegetable Curry

Curry may feel like more of a dinner item than a lunch one, “but there’s nothing stopping you from enjoying … your favorite curry with rice in the middle of the day,” Moore says. Yellow chiles and turmeric give this meal a comforting, bold flavor, and you can always cut the potatoes out if you’re looking for a low-carb dish.

Get the Thai Beef and Vegetable Curry recipe.

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Ham and Brie Quesadilla

Put a new spin on your go-to ham and cheese sandwich by stuffing a whole wheat tortilla with the ingredients. Make sure you broil the quesadilla for maximum melting.

Get the Ham and Brie Quesadilla recipe.

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Roasted Chile Lime Chicken Legs

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Beet, Tangerine, and Steak Salad

Instead of cutting all red meat from your diet in an effort to be healthier, you can limit your portion sizes and eat leaner cuts. By pairing steak with oranges and beats, it helps keep the salad light but still very satisfying.

Get the Beet, Tangerine, and Steak Salad recipe.

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Warm Roasted Cauliflower and Spinach Salad

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Roasted Squash, Pork, and Kale Salad with Cherries

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Sesame Salmon With Quinoa Pilaf and Pistachio Vinaigrette

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Herbed Pork Meatball and Farro Salad

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Mushroom and Arugula Salad Pizza

The antioxidants in mushrooms and the vitamin K in arugula make the health benefits in this pie unmatched. (Vitamin K helps lower blood pressure, maintain strong bones, and keep memory sharp.)

Get the Mushroom and Arugula Salad Pizza recipe.

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Cod in Parchment with Orange-and-Leek Couscous

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Peach Smoothie Bowls

Smoothies bowls are a great alternative to full-blown lunches if you need something quick and tasty, and these bowls are full of nutrients, thanks to lots of fruits and veggies.

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Pea Fritters with Shrimp Salad

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Lentil Broccoli Falafel Bowls with Jalapeño-Herb Tahini

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Ham and Spinach Pizza

If you’re going for a brunch vibe for lunch, consider this pizza that’s covered in cheddar cheese, sliced ham, and eggs. Eggs “supply the carotenoids lutein and zeaxanthin, which can help protect eyes from blue light,” Gorin says. “This is especially important nowadays, as we’re spending more and more time in front of our computers!”

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Chicken Meatball Pea Soup

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Seared Chicken with Tomatoes and Fresh Corn Cakes

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Crunchy Turkey Salad with Oranges

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Quick Seafood Stew

All you need to make this crowd-pleasing stew is one pot and 25 minutes. Sprinkle with parsley right before your serve and have it with some whole grain bread.

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Spice-Dusted Pork with Crunchy Vegetable Salad

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Oven-Roasted Salmon with Charred Lemon Vinaigrette

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Red Bean and Calabaza Stew

This cozy winter dish is perfect when you’re looking for something warm and delicious. Filled with beans and squash, you can skip the meat and still be fully satisfied. If you’re craving a grain, add in some protein-rich quinoa.

Get the Red Bean and Calabaza Stew recipe.

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Balsamic Steak with Eggplant and Peppers

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Sausage and Sage-Stuffed Acorn Squash

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Avocado Tomato Toast

This quick and light avocado toast can be made anywhere, and it’s guaranteed to fill you up for the rest of the afternoon. “You also get the mineral potassium from avocado, and this helps to keep your blood pressure levels in check,” Gorin says. “Avocados also provide an excellent amount of fiber.”

Get the Avocado Tomato Toast recipe.

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Pasta with Marinated Cherry Tomato Sauce

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Pork and Peach Kebabs with Grilled Green Beans

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Crispy Fish with Herb Tartar Sauce and Snap Pea Salad

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Lemon Marinated Herb Pasta Salad

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Seared Chicken with Carrots and Mint-Almond Pesto

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Spinach and Artichoke Pizza

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Rigatoni with Chicken and Broccoli Bolognese

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Seared Salmon with Spiced Sweet Potatoes

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Chicken Mole Tacos

Toss the chicken with cocoa and cinnamon for a sweet take on your favorite tacos, and to mellow out the flavor a little, add thinly sliced raw onions and lime juice.

Get the Chicken Mole Tacos recipe.

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Red Citrus Salad with Berries, Pears and Pomegranates

Forget everything you’ve heard. Yogurt parfaits can, in fact, be an all-day thing, and this recipe puts a special spin on the staple. Green yogurt and honey perfectly complement the tart citrus in this salad. And thanks to the blood oranges and grapefruit, this immune-boosting lunch is rich in vitamin C.

Get the Red Citrus Salad with Berries, Pears and Pomegranates recipe.

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Watercress Salad with Honey-Lime Vinaigrette

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Pumpkin-Carrot Soup

Pumpkins aren’t strictly reserved for the fall. Have this cozy soup whenever you’re looking for a healthy, veggie-packed lunch. Pumpkins and carrots have high levels of beta-carotene, making them some of the best foods for your immune system and vision.

Get the Pumpkin-Carrot Soup recipe.

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Roasted Chicken and Garlic Potatoes with Red Pepper Relish

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66/66 SLIDES

Tags: great Healthy ideas Lunch meals Routine spice

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