A Month's Worth Of Superfood Lunches

Your midday meals just got healthier and much more exciting.

February 18, 2016
lunches
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Even if you don’t work in an office, you need filling, vitamin-rich lunches to keep your body and mind strong so you can accomplish everything you need to get done during the day. Luckily, all healthy eating takes is a little planning in advance or a few minutes of prep work over the weekend. To inspire you, we scoured our absolute recipes that are healthy and convenient for anyone with an on-the-go lifestyle. Click through the see all 30. 

Related: A Month’s Worth of Crazy-Good Breakfast Recipes

kale salad
2/30 Kang Kim

OVERNIGHT KALE SALAD

Sometimes salads get wilted or a bit slimy if you save them too long, which can be hugely unsatisfying. This Kale Salad actually improves from a night in the fridge because it gives the tough kale time to soften and marinate in the dressing. That makes it great for busy parents and nine-to-fivers who are always pressed for time in the morning. It’s topped with pomegranate, pine nuts, and Pecorino Romano cheese.

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chicken salad
3/30 Photograph courtesy of DOMESTICATE ME

LEMON DIJON CHICKEN SALAD WITH POMEGRANATE + TOASTED ALMONDS 

Finally, a chicken salad that’s actually healthy! There’s no fatty mayonnaise in sight in this recipe from Domesticate Me. Instead, it uses a tangy mustard dressing. Almonds add a nutritious crunch, and pomegranate gives it a flavorful zing. Serve it in a lettuce wrap for a filling zero-carb meal.

beet apple soup
4/30 JASON VARNEY

BEET + APPLE SOUP

We seriously can’t get enough of soups, especially one with our favorite flavor combination: beet and apple. It’s silky smooth and has just a hint of maple syrup for extra sweetness. 

vegan ruben
5/30 Photograph courtesy of CLEAN FOOD DIRTY GIRL

VEGAN RUBEN WITH TEMPEH

This plant-based ruben from Clean Food Dirty Girl is a queen among sandwiches. Marinate the tempeh so that it’s packed with flavor, and top it with a creamy vegan-style French dressing made from cashews, tomato paste, and vinegar.

green goddess bowl
6/30 Photograph courtesy of SPINACH FOR BREAKFAST

GREEN GODDESS BOWL

Spinach for Breakfast’s powerhouse of veggie protein features Brussels sprouts, zucchini, sautéed kale, and edamame, rounded out with hearty quinoa. It’ll fill you up without leaving you hungry mid-afternoon.

arugula grape goat cheese salad
7/30 James Roper

ARUGULA + GOAT CHEESE SALAD WITH SABA VINAIGRETTE

This salad recipe is a perfect side to soup or half a sandwich, or you can add chicken or tofu to make it a full-on lunch. The goat cheese pairs well with the grapes, and roasted pecans add texture and a little extra protein.

beet hummus
8/30 Photograph courtesy of THE FULL HELPING

CREAMY ROASTED BEET HUMMUS 

The directions from The Full Helping make it simple—a blender is all you need to achieve an exquisitely creamy dip. Serve with pita, crackers, and an assortment of raw veggies for a satisfying midday meal.

veggie chili
9/30 Quentin Bacon

THE ONLY VEGETARIAN CHILI RECIPE YOU NEED

Vegetarian chili: The prefect winter staple and make-ahead meal. We season ours with lots of fresh herbs, spices, and even a jalapeño—but the secret ingredient is cinnamon. It mixes wonderfully with the spiciness. If you’re not into eating the same soup every day, try freezing it in individual portions so you always have something ready to go on hectic mornings.

chickpea tuna salad
10/30 Photograph courtesy of EAT YOURSELF SKINNY

LEMONY CHICKPEA + TUNA SALAD

Sustainable tuna lovers, Eat Yourself Skinny has got you covered. This recipe ramps up the veggie content of traditional tuna salad by mixing in chickpeas, onion, and tomato, and uses a touch of lemon and olive oil in place of mayonnaise. The best part? You can make a big bowl ahead of time and eat it throughout the week—ideally over a bed of fresh greens.

beet quinoa salad
11/30 Photograph courtesy of FOOD IN MY BEARD

BEET QUINOA SALAD

Over at The Food in My Beard, you can get this filling recipe that makes healthy eating in a breeze. Beets and yams turn quinoa salad into a comfort food, and black beans add protein.

chicken nicoise salad
12/30 Photograph courtesy of FOODIE CRUSH

CHICKEN NICOISE PASTA SALAD

This idea from Foodie Crush for fettuccine surrounded by crunchy raw vegetables is quick and easy. We recommend swapping in whatever in-season veggies strike your fancy. 

chickpea avocado sandwich
13/30 Photograph courtesy of AMBITIOUS KITCHEN

SMASHED CHICKPEA AVOCADO SALAD SANDWICH WITH CRANBERRIES + LEMON

You can always throw together this healthy-but-decadent sandwich from Ambitious Kitchen in a pinch. It’s got protein and fiber from the chickpeas, zing from lemon, and the fanciness of dried cranberries. Plus, avocado. Do we really need to sell you on this one?

lentil soup
14/30 Maria Rodale

ITALIAN LENTIL SOUP

Eat Clean’s vegetarian lentil soup is packed with tons of protein and flavor. It’s super easy, too—just throw everything in a pot, and let it simmer away. It takes a couple hours to cook, so you’ll need to make it in advance, but it’s so convenient to reheat throughout the week.

tuna sandwich
15/30 Photograph courtesy of A THOUGHT FOR FOOD

TUNA SANDWICH WITH PICKLED RADISH, FENNEL, + WHITE BEAN SPREAD

This is a tuna sandwich like no other. A Thought For Food goes very light on the mayo and instead smears the toast with a white bean dip for added creaminess and nutrition. The raw pickled veggies give it a boost of probiotics, plus an extremely satisfying crunch.

ramen
16/30 Photograph courtesy of A BEAUTIFUL MESS

QUICK + EASY HOMEMADE RAMEN

If you’re in the habit of microwaving those packets of instant ramen that are basically a pouch full of sodium, stop right now. Instead, make this simple, delicious, and healthy version from A Beautiful Mess when you’re in a rush, feeling under the weather, or just want a warm comforting meal. It uses real ingredients like spinach, garlic, and ginger—not artificial flavorings—and you can customize to your heart’s content.

quinoa bowl
17/30 Photograph courtesy of PINCH OF YUM

MEDITERRANEAN QUINOA BOWLS

This Greek-inspired lunch bowl from A Pinch of Yum has a whole rainbow of bright, fresh colors, making it an especially satisfying meal in the dead of winter. The best part? There’s a dollop of roasted red pepper sauce right in the middle, and it’s to die for.

lentil salad
18/30 Photograph courtesy of OH MY VEGGIES

HERBED FRENCH LENTIL SALAD

This is a dish that’ll make great use of your Kitchen Herb Garden. Oh My Veggies uses loads of fresh herbs, plus zucchini, roasted red pepper, and a vinegar sauce to dress up French lentils. It’s best served chilled, so it’s ideal for keeping in the office fridge until lunch hour.

squash soup
19/30 Photograph courtesy of ROSANNA’S KITCHEN

ROASTED BUTTERNUT SQUASH, CHILI, + COCONUT SOUP 

Did we mention we’re fans of making a big pot of something on a Sunday and packing it for lunch throughout the week? This comforting take on butternut squash soup from Rosanna’s Kitchen is perfect for that. It only has five ingredients, is simple to assemble, and is easy to make vegan, if desired.

greek pita sandwiches
20/30 Photograph courtesy of A COUPLE COOKS

GREEK PITA SANDWICHES

These Greek pita sandwiches from A Couple Cooks are so versatile they’re great for both entertaining and brown bagging it at the office. Even kids like them! They’ve got lots of veggies like tomato, onion, pepper, and chickpeas, all stuffed into a fresh pita and topped with creamy yogurt sauce.

bok choy soup
21/30 Photograph courtesy of NATURALLY ELLA

GINGER BOK CHOY SOUP WITH NOODLES

If you don’t know what to do with bok choy other than stir-fry it, try this. Naturally Ella makes this soup with an irresistible ginger broth that’s full of healing powers, making it just the thing if you’ve got a winter cold. And it’s so simple that it’ll soon be a go-to recipe in your household.

grapefruit salad
22/30 PHILIP FICKS

GRAPEFRUIT + WINTER GREENS SALAD

This super-healthy salad from Prevention is all about using fresh ingredients with lots of flavor. It’s made with delicious in-season fruits, on top of crunchy winter greens, and uses the grapefruit juice as a base for the dressing. If you pack this in your lunchbox, your coworkers are going to be jealous.

salmon barley bowl
23/30 Photograph courtesy of MJ AND HUNGRYMAN

SALMON BARLEY BOWL WITH CHIPOTLE MISO SAUCE

This bright, nourishing bowl from MJ and Hungryman will definitely keep you satiated all day long. They suggest prepping the salmon, miso sauce, barley, and veggies in advance so that on a busy weekday it’ll take you less than five minutes to assemble. 

lemon quinoa bowl
24/30 Ben Fink

LEMON QUINOA BOWLS

Our citrusy take on everyone’s favorite super grain also features bell pepper, celery, and almonds. Best of all, these Lemon Quinoa Bowls transition beautifully from a weeknight side to a hearty lunch the next day. Feel free to customize it to satisfy your own taste buds—it would also be great with a little goat cheese and some raisins.

mediterranean chicken wrap
25/30 Photograph courtesy of MEL’S KITCHEN CAFE

15-MINUTE MEDITERRANEAN CHICKEN WRAPS

This is a great recipe for when you’ve only got, well, 15 minutes to spare. Mel’s Kitchen Café recommends it for busy nights when the kids all have soccer games and you need to be in a million places at once, but it works just as well for lunch. You can even make it in advance and then simply fill the wraps the day you want to eat them.

goat cheese sandwich
26/30 Kana Okada

GOAT CHEESE, PEAR, + PECAN SANDWICH

This Goat Cheese Sandwich is simplicity itself. It’s not often we think to put fruit on a sammy, but trust us. The pear and cheese are finished off with toasted almonds and watercress and then tucked between hearty slices of whole-grain toast. 

hummus sandwich
27/30 Mitch Mandel

VEGGIE SANDWICH WITH EDAMAME HUMMUS 

Over at Eat Clean, you can get the recipe for this protein-packed, completely vegan sandwich. It takes advantage of frozen edamame, one the cheapest and most convenient—not to mention delicious—plant protein sources you can find. Plain hummus doesn’t even come close to this spread.

raw vegetable salad
28/30 JAMES ROPER

YOTAM OTTOLENGHI’S RAW VEGETABLE SALAD

This crunchy, raw salad by celebrity chef Yotam Ottolenghi is great alongside soup or paired with a slice of crusty bread. It just takes a couple minutes to whisk together a light dressing, and then all that’s left to do is dump in the veggies.

matzo ball soup
29/30 Josh Wand

MATZO BALL SOUP

Nothing says comfort food like restorative Matzo Ball Soup. While not ideal for a quick grab-and-go lunch, sometimes it’s nice to slow things down. Prepare it on a Slow-Food Sunday when you’ve got time to linger in the kitchen and cook everything to perfection. You’ll be glad you did come Monday afternoon.

brussels sprouts salad
30/30 Photograph courtesy of BROOKLYN SUPPER

SHAVED BRUSSELS SPROUT + CARROT SALAD WITH CARA CARA, AVOCADO, + ORANGE TAHINI DRESSING

This colorful salad from Brooklyn Supper uses Brussels sprouts for the base. We like it because it’s an unexpected choice, but it totally works. Brussels sprouts are really healthy, especially raw, like they are here—just be careful of your fingers when shaving them. The sweetness of the Cara Cara oranges complements the bitterness of the sprouts for a super fresh taste.

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