Healthy Living

Lunch can be super convenient when it’s ready in three steps or less. These meals are simple and easy to throw together for a healthy and flavorful midday bite. Plus, each dish aligns with the Mediterranean diet, known as one of the healthiest and most flexible diets around. You’ll notice that these lunches are packed with lots of nutritious ingredients like leafy greens, seafood, legumes, whole grains and healthy oils to help you feel your best. Recipes like our Spinach, Broccoli & Mushroom Quiche and our No-Chicken Salad Sandwich are mouthwatering options for lunchtime this week.

Save to MyRecipes

Love any of these recipes? Tap "Save" to add them to MyRecipes, your new, free recipe box for EatingWell.

Cucumber-Spinach Sandwich

This sandwich is light and refreshing, combining crisp cucumbers with tender spinach for a fresh, green bite. Layered on whole-grain bread with a creamy spread, it’s both simple and satisfying. Perfect for a quick lunch at work or at home, this sandwich is a no-fuss option.

View Recipe

High-Protein Pasta Salad

Crunchy cucumbers, cherry tomatoes, roasted red peppers and red onions are all mixed together in a heart-healthy vinaigrette for a dish that is as delicious as it is eye-catching. Chickpea pasta, whole chickpeas and fresh mozzarella pearls provide the dish’s protein.

This Pasta Salad Is Packed with 16 Grams of Protein

Spinach, Broccoli & Mushroom Quiche

This quiche is a high-protein dish that works for any meal of the day, not just breakfast. Enjoy it as a light lunch with a side salad or as a satisfying dinner alongside roasted vegetables. It’s the best way to get your veggies and protein all in one easy dish!

View Recipe

No-Chicken Salad Sandwich

This no-chicken salad sandwich made with chickpeas is a delicious plant-based alternative to the classic chicken salad. Serve it on whole-grain bread, in a wrap, over a salad or with crackers for an easy lunch.

View Recipe

White Bean Salad with Feta & Lemon-Garlic Vinaigrette

This salad is a quick dish that requires no stove time. White beans provide plant-based protein while also adding fiber to help keep you full. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, it’s perfect for a light lunch.

View Recipe

Avocado Tuna Salad Sandwich

This sandwich takes classic tuna salad and adds a creamy twist with ripe avocado for a fresh, buttery flavor and texture. It’s the ideal upgrade to your usual tuna salad, and it’s sure to become your new favorite lunchtime sandwich for work or home.

View Recipe

Loaded Chicken & Broccoli Salad

With tender, juicy chicken and crisp, fresh broccoli as the base, this salad delivers a satisfying bite in every forkful. A creamy dressing ties everything together, while mix-ins like crispy bacon, shredded cheese and scallions add layers of flavor.

View Recipe

Marry Me Chicken Salad Sandwich

This Marry Me Chicken Salad Sandwich takes the satisfying combination of creamy, savory and tangy flavors from the original dish and gives it the sandwich treatment. We add a handful of peppery arugula to give a vibrant bite to every mouthful, but you can use baby spinach in its place if you prefer.

View Recipe

High-Protein Lemon & Turmeric Chicken Soup

Turmeric, which is known for its anti-inflammatory properties, gives this soup its vibrant yellow hue. We love tender-crisp baby kale, but chopped kale or baby spinach can be used in its place.

View Recipe

Beet & White Bean Sandwiches

These sandwiches have a vibrant, creamy filling. Pickling the beets in rice vinegar and thyme leads to a tangy, herb-infused flavor. Combining the beets and beans with alfalfa sprouts, red onion and your favorite bread, these sandwiches are a satisfying plant-based lunch.

View Recipe

Turmeric Chicken & Avocado Wraps

Chickpeas add fiber and plant-based protein to these easy and vibrant turmeric chicken wraps. Mix up the chicken salad at the beginning of the week to enjoy in a wrap or serve it over greens if you prefer.

View Recipe

Cucumber-Avocado-Tomato Sandwich

Creamy avocado and hummus provide plant-based protein and healthy fats, while juicy tomatoes and crisp cucumbers bring refreshing crunch and flavor. Layer it all on whole-grain bread for an extra boost of fiber, and you’ve got a quick and wholesome sandwich.

View Recipe

Cauliflower Spanakopita Melt

This tasty dish blends the flavors of the Greek spinach pie, spanakopita, into the hand-held comfort and convenience of a grilled cheese sandwich. Chopped roasted cauliflower brings a healthy, veggie-packed twist.

View Recipe

Veggie Wraps

These wraps are packed with veggies, including zucchini, bell pepper and spinach. The vegetables cook quickly in a skillet, while hummus adds plant-based protein and keeps the wrap from getting dry.

View Recipe

No-Cook White Bean & Spinach Caprese Salad

This easy salad features the classic combination of juicy tomatoes, creamy mozzarella, fragrant basil and tangy balsamic vinegar, but adds tender white beans and fresh baby spinach to the mix.

View Recipe

Broccoli Melts

Crisp-tender broccoli is combined with a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food—satisfying and packed with that cheesy goodness everyone loves.

View Recipe

Cucumber & Tomato Sandwich

This herby cucumber and tomato sandwich is crisp and refreshing, making the most out of summer’s produce bounty. Chives add a delicate onion flavor to the cream cheese, but dill or basil can be used in their place.

View Recipe

Chicken & Cabbage Soup with Pesto

This one-pot soup is topped with flavor-boosting store-bought pesto. Big, fiber-rich butter beans add a creamy bite, but you can easily swap them out for cannellini beans or navy beans if you prefer.

View Recipe

Spinach Salad with Quinoa, Chicken & Fresh Berries

This flavorful salad is packed with tender rotisserie chicken, juicy berries and hearty quinoa. An easy homemade dressing made with oil, vinegar, mustard and honey ties everything together for a filling and satisfying lunch.

View Recipe

High-Protein Tuna & Chickpea Salad Sandwich

This zesty tuna sandwich gets an extra boost of plant-based protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick.

View Recipe