Black Bean and Avocado Wrap
Hungry? Simply fill a whole-wheat tortilla with black beans, avocado, spinach, and hummus. This is a vegan meal, but you can still add meat if you’re not a vegan.
Buffalo Chickpea Salad
This is delicious and so easy. Just mash canned chickpeas with a little buffalo sauce, plain Greek yogurt, and diced celery. Scoop it onto whole-grain toast, in a pita, or over greens. It’s basically a vegetarian take on buffalo chicken salad, but way faster and better for you.
Chicken and Sweet Potato Salad
Take some roasted sweet potatoes, and toss them with shredded chicken, baby spinach, or other vaggies of your choice. Add a quick lemon-tahini or balsamic dressing, and you’re done. Sweet potatoes bring the fiber, chicken adds protein, and the seeds are there for texture and crunching.
Shrimp and White Bean Salad
Put together canned white beans and pre-cooked shrimp for a healthy, quick meal. Toss them with olive oil, lemon juice, parsley, and chopped veggies like cucumber and bell pepper. The beans bring fiber, the shrimp brings protein, and together they bring joy.
Lentil and Veggie Wrap
Grab a tortilla and stuff it with cooked lentils, then add veggies of your choice. Shredded carrots, spinach, and diced cucumbers are all popular options. Add a dollop of hummus or tzatziki for creaminess, and you’ve got a plant-based meal packed with fiber and protein.
High-Protein Mason Jar Salad
The trick here is layering - start with chickpeas or black beans, add quinoa, shredded chicken or turkey, chopped veggies, then leafy greens on top. Keep dressing at the very bottom, so nothing gets soggy. Then shake the jar before you eat!
Cottage Cheese Power Bowl
Cottage cheese doesn’t get enough credit - it’s protein-packed and super versatile, even if it doesn’t always look that nice. Top a bowl of the stuff with diced tomatoes, diced bell pepper, cucumber slices, chopped eggs, and garlic powder. Delicious!
Cucumber-Avocado-Tomato Sandwich
You can’t go wrong with healthy sandwiches. This one layers delicious avocado, crisp cucumber, and juicy tomato between whole-grain bread for a fiber-packed lunch. Don’t forget to add a sprinkle of salt, pepper, and a drizzle of olive oil or hummus for flavor. Some folks add bacon, too.
Black Bean–Quinoa Bowl
Bowls are the easiest way to eat healthy fast - just take one and combine cooked quinoa, black beans, diced bell peppers, corn, and avocado within it. Squeeze lime over the top and maybe add a little salsa for extra flavor. This bowl is totally plant-based but loaded with both fiber and protein.
Spinach Salad With Quinoa, Chicken and Fresh Berries
For this one, all you need is baby spinach, leftover cooked chicken, quinoa, and fresh berries like strawberries or blueberries. Toss with a simple balsamic vinaigrette, and you’ve got fiber, protein, and antioxidants all in one bowl.
Cucumber-Chicken Green Goddess Wrap
Green Goddess dressing is a creamy herb-based sauce (usually with avocado, parsley, chives, and lemon) that’s delicious and healthy. Spread it on a whole-wheat tortilla, layer with sliced cucumber, shredded chicken, and greens, then roll it all up.
Greek Yogurt Chicken Salad Wrap
No mayo need apply here! To make this healthy and high-protein wrap, mix shredded chicken with plain Greek yogurt, veggies of your choice, and maybe a sprinkle of walnuts. Scoop it into a whole-wheat wrap with some leafy greens.
Smoked Salmon and Avocado Toast
Whole-grain toast topped with smashed avocado and smoked salmon is a total winner. The salmon brings protein and healthy fats, while the avocado keeps it creamy and filling. It’s quick, elegant, and feels like something you’d order at a upscale café.
Tuna Salad and Tomato Sandwich
Tuna is a superfood that’s very good for the brain, so it’s a great thing to include in your diet! To make this sandwich, mix tuna with Greek yogurt or light mayo, a squeeze of lemon, and a little celery for crunch. Pile it onto whole-grain bread with thick slices of tomato, and you’d done in under 10 minutes.
Pickled Beet, Arugula and Herbed Goat Cheese Sandwich
This is one of those fancy-tasting sandwiches that’s actually very simple. Spread whole-grain bread with herbed goat cheese, then layer on arugula and slices of pickled beets. That’s it! The flavors balance beautifully and the fiber plus protein combo makes it satisfying.
Egg and Veggie Grain Bowl
Start with a base of quinoa or brown rice (great if you meal-prepped earlier), then add sautéed or raw veggies, and top with a couple of hard-boiled eggs. Drizzle with tahini or hot sauce for extra kick if you like.
Veggie Sandwich
Use whole-grain bread for this sandwich, never white – white bread is terrible for you. Then simply add your favorite combination from a choice of hummus, cucumbers, spinach, shredded carrots, bell peppers, and (if you like) cheese. It’s fresh, crunchy, and full of plant-based fiber.
Roasted Red Pepper and Hummus Wrap
Spread a whole-wheat tortilla with hummus, then layer on roasted red peppers, spinach, cucumber, and chickpeas. Roll it up tight, and you’ve got a fresh, delicious plant-based wrap bursting with fiber and protein.
Edamame and Brown Rice Bowl
Cooked brown rice plus shelled edamame (green soybeans, in case you didn’t know) makes the perfect high-protein, high-fiber base. Add shredded carrots, cucumber, other veggies of your choice and a splash of soy sauce or sesame dressing, and you’re done.
Chicken Avocado BLT Wrap
Not one for vegetarians, this. Take whole-wheat tortilla, sliced chicken, avocado, lettuce, tomato, and a couple crisp bacon strips, make a sandwich and you’re done! It’s a high-protein, high-fiber lunch that’s great to take to work.
Turkey and Hummus Lettuce Wraps
Skip the bread here and instead use big romaine or butter lettuce leaves as the “wrap.” Fill them with sliced turkey, hummus, shredded veggies, and a sprinkle of sunflower seeds for crunch. If you have chicken lying around but not turkey, that works too.
Turkey and Black Bean Quesadilla
More turkey. Grab a whole-wheat tortilla, sprinkle in black beans, shredded turkey, sweetcorn and a little cheese, then fold and toast. In just minutes, you’ve got a fiber and protein-filled quesadilla.
Chickpea and Avocado Smash
Very easy, this - just mash chickpeas with ripe avocado, a squeeze of lemon, and a pinch of salt and pepper. Put it in a sandwich or stuff into pita bread, and that’s all you need.
Egg Salad With Lentils
Upgrade classic egg salad by mixing the eggs with cooked lentils, Greek yogurt, mustard, and seasonings. It's a protein-packed meal that looks great on the plate.
Peanut Butter and Chia Toast
Spread natural peanut butter on whole-grain toast, then sprinkle chia seeds over the top. This quick lunch is crunchy, creamy, and rich in protein, fiber, and healthy fats.
Cottage Cheese and Bean Bowl
To create this delicious meal, spoon cottage cheese into a bowl, then top it with black beans, avocado, and sweet potatoes . A fast lunch that's delicious and requires very little work!
Edamame and Tuna Mix
Combine canned tuna with shelled edamame, a splash of soy sauce, and a sprinkle of sesame seeds. Tuna is great for the brain so you can’t go wrong with it, and the meal is so tasty.
Lentil and Veggie Soup
For this, heat up canned lentil soup, then toss in a handful of fresh spinach or kale for extra greens. That’s it! That’s all you gotta do for a healthy meal.
Greek Yogurt and Chickpea Wrap
For this one, mash our old friends the chickpeas with plain Greek yogurt, cucumber, and herbs, then spread into a whole-wheat wrap with some spinach.
Salmon and Quinoa Salad
Both parts of this dish are highly praised as healthy foods. Mix salmon with pre-cooked quinoa and your favorite veggies for a quick and easy salad.
Turkey Chili
For this one, heat up canned turkey chili in the microwave and toss in extra beans for more fiber and protein. It’s hearty, warm, and satisfying, great for a cold winter’s day.
Avocado and Egg Wrap
Who doesn’t love avocado? Layer sliced boiled eggs, avocado, and spinach inside a whole-wheat wrap. The avocado makes it creamy, while the eggs add in protein and the wrap adds fiber.
White Bean and Tuna Over Arugula
Tuna again! It features in a lot of healthy lunches. To make this, just toss canned tuna with white beans, olive oil, lemon juice, and a pinch of salt and pepper. Serve it over a bed of peppery arugula.
Chicken and Lentil Salad
Simply toss chicken with cooked lentils, broccoli, tomatoes, and a light vinaigrette for this one. It’s fresh, filling, and full of protein and fiber, and it comes together in under 10 minutes.
Deviled Eggs
This lunch has stood the test of time for good reason. To create it, simply mash boiled egg yolks with Greek yogurt, mustard, and a little paprika, then spoon back into the whites.
