Top 20+ Healthy & Simple Lunches To Keep You Full Without The Calories

Light Lunches, Lasting Energy

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

What you eat for lunch can shape how you feel for the rest of the day. Instead of relying on heavy portions, choosing nutrient-rich ingredients helps maintain steady energy and a light, satisfied feeling. With the right balance, even simple meals can be surprisingly fulfilling. Here are 20 lunch ideas that prioritize health, ease, and staying full without adding unnecessary calories. 

1. Lentil And Spinach Soup

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

Full of plant protein and fiber, lentils serve as a hearty base for soups that are low-calorie. Fresh spinach wilts beautifully into the broth, providing a boost of iron and vitamin C. Also, a pinch of smoked paprika and a splash of lemon juice brighten the earthy flavor. 

2. Chicken And Avocado Lettuce Wraps

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

Swapping bread for romaine leaves cuts carbs. Diced grilled chicken provides lean protein, while avocado delivers healthy fats that help curb hunger. They're perfect for meal prep, and wrapped tightly, you can store them in the fridge for up to three days. 

3. Quinoa Chickpea Salad

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

This fiber-heavy bowl blends cooked quinoa, chickpeas, chopped cucumber, and cherry tomatoes. Drizzle some light lemon-tahini dressing to tie it together. A one-cup serving contains approximately 260 calories and keeps you full, thanks to its 7–8 grams of fiber and 9 grams of protein.

4. Zucchini Noodles And Turkey Bolognese

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

Using spiralized zucchini instead of pasta reduces the calories while still providing a satisfying volume. The lean turkey-based Bolognese is rich in protein and lycopene, a nutrient found in tomatoes. It reheats well, making it a solid choice for batch cooking during busy weekdays. 

5. Greek Yogurt Chicken Salad

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

Ditching mayonnaise for nonfat Greek yogurt lightens up traditional chicken salad. Add diced celery, red onion, and a touch of Dijon for depth. Each serving stays under 250 calories with over 20 grams of protein, ideal for post-workout recovery or a quick office lunch. 

6. Spaghetti Squash, Pesto, And Cherry Tomatoes

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

Roasted spaghetti squash creates a pasta-like texture and far fewer calories. Toss it with homemade pesto made from basil and a little amount of olive oil, and add halved cherry tomatoes. One serving delivers over 30% of your daily vitamin A intake. 

7. Black Bean And Veggie Tacos

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

Corn tortillas comprising of black beans, shredded cabbage, and sauteed bell peppers make for a fiber-rich, meatless lunch. Top with a spoonful of salsa and a sprinkle of cotija cheese. Two tacos pack around 12 grams of protein and keep you full for hours. 

8. Cottage Cheese Bowl, Veggies, And Seeds

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

High in casein protein, cottage cheese digests slowly and helps prevent mid-afternoon hunger. Add cucumber slices and a spoonful of pumpkin seeds for crunch and magnesium. Sprinkle with cracked pepper and smoked paprika to boost the flavor. 

9. Shrimp And Mango Rice Paper Rolls

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

Rice paper wraps are light yet satisfying, and pairing shrimp, julienned mango, and mint creates a fresh balance of sweet and savory. You can serve it with a low-sodium peanut dipping sauce. These rolls are especially refreshing on hot days. 

10. Baked Sweet Potato With Greek Yogurt And Scallions

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

A medium baked sweet potato packs in fiber, potassium, and complex carbs—all in one simple dish. Topping it with Greek yogurt adds a creamy touch that feels indulgent while staying nutritious. This combo delivers over 100% of your daily vitamin A and pairs perfectly with a handful of roasted chickpeas. 

11. Egg Salad-Stuffed Tomatoes

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

Scooping out ripe tomatoes and filling them with a lightened egg salad offers protein without bread. Instead of mayo, include mashed avocado or Greek yogurt for a creamy, healthy twist. Each stuffed tomato holds about 6 grams of protein and makes for a satisfying, fork-only lunch. 

12. Tofu Stir-Fry With Broccoli And Bell Peppers

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

Cubed tofu, seared until golden, can be combined with stir-fried vegetables in a light sesame-ginger sauce. Broccoli adds calcium and fiber, while bell peppers bring vitamin C. The meal provides complete protein and reheats well, making it ideal for quick weeknight dinners. 

13. Turkey And Spinach Stuffed Bell Peppers

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

Lean ground turkey sauteed using garlic and onions, then mixed with spinach and spooned into halved bell peppers, makes for a low-carb, high-protein meal. Bake until the peppers are soft and the filling is slightly brown. These keep well in the fridge and reheat beautifully. 

14. Cucumber And Hummus Sandwich On Whole-Grain Bread

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

Thinly sliced cucumber layered with hummus on dense whole-grain bread offers sustained energy. You can add sprouts and cracked pepper for extra flavor. Two slices of sprouted grain bread contain around 8 grams of fiber, more than three times that of regular white bread. 

15. Asian Chicken Cabbage Slaw

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

Shredded cabbage paired with grilled chicken and a light sesame dressing brings together fresh texture and lasting nutrition. Packed with fiber and low in calories, cabbage complements the protein-rich chicken to help keep you full. As a bonus, leftovers can stay crisp for up to two days.

16. Balsamic Roasted Veggie And Farro Bowl

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

Farro brings a chewy, hearty texture and provides more fiber than white rice. Add some roasted zucchini and bell peppers, then drizzle with a touch of balsamic glaze. The grain’s high magnesium content supports muscle function, particularly helpful after a midday workout. 

17. Open-Faced Smoked Salmon And Cucumber Sandwich

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

This simple lunch delivers omega-3s and lean protein, and tastes best slightly chilled. To start, prepare a slice of rye or whole-grain bread, layer it with thin cucumber slices, and top it with smoked salmon. You can add some Greek yogurt and fresh dill.  

18. Edamame And Brown Rice Bowl

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

Steamed edamame offers complete plant-based protein and pairs well with short-grain brown rice and shredded carrots. A splash of tamari and rice vinegar balances the natural nuttiness. One cup of edamame contains about 18.5 grams of protein—more than most protein bars and far more satisfying. 

19. Tuna And White Bean Salad

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

This no-cook meal combines canned tuna, cannellini beans, red onion, and parsley, all topped with a squeeze of lemon. Both tuna and beans offer protein, while a drizzle of olive oil enhances the absorption of fat-soluble nutrients. This delicacy can be prepared in under five minutes. 

20. Chia Pudding With Berries And Almond Butter

1. Lentil And Spinach Soup, 2. Chicken And Avocado Lettuce Wraps, 3. Quinoa Chickpea Salad, 4. Zucchini Noodles And Turkey Bolognese, 5. Greek Yogurt Chicken Salad, 6. Spaghetti Squash, Pesto, And Cherry Tomatoes, 7. Black Bean And Veggie Tacos, 8. Cottage Cheese Bowl, Veggies, And Seeds, 9. Shrimp And Mango Rice Paper Rolls, 10. Baked Sweet Potato With Greek Yogurt And Scallions, 11. Egg Salad-Stuffed Tomatoes, 12. Tofu Stir-Fry With Broccoli And Bell Peppers, 13. Turkey And Spinach Stuffed Bell Peppers, 14. Cucumber And Hummus Sandwich On Whole-Grain Bread, 15. Asian Chicken Cabbage Slaw, 16. Balsamic Roasted Veggie And Farro Bowl, 17. Open-Faced Smoked Salmon And Cucumber Sandwich, 18. Edamame And Brown Rice Bowl, 19. Tuna And White Bean Salad, 20. Chia Pudding With Berries And Almond Butter

Chia seeds swell in almond milk to form a filling, fiber-rich pudding. Add some fresh berries for antioxidants and a swirl of almond butter. One serving supplies over 10 grams of fiber and takes just five minutes of prep the night before.

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