19 Make-Ahead Lunches for a Healthier Heart and Better Blood Sugar
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2026-02/2266351c9b.jpeg" title="">)
:max_bytes(150000):strip_icc():format(jpeg)/JS-CauliflowerSaladSandwich-1x1-Beauty-2-0135064414801928-e5eb2f50829c41ffb6068e87ff116377.jpg "a recipe photo of the Curried Cauliflower Salad Sandwiches")
Meal prepping and make-ahead dishes can be lifesavers when you’re short on time. Luckily, we have plenty of grab-and-go lunch recipes that are ideal for busier days. These delicious lunches also align with a diabetes-appropriate eating pattern and they can help support cardiovascular health because they’re lower in sodium and saturated fat. When you need a flavorful midday meal, options like our Chicken, Spinach & Feta Wraps and Curried Cauliflower Salad Sandwiches are perfect dishes to make ahead.
01 of 19
Green Goddess Tuna Salad
Canned tuna makes this recipe convenient and pantry-friendly while also offering an impressive punch of protein and omega-3 fatty acids. Use the remaining herb sauce as a dressing for salads or grain bowls, as a spread on sandwiches or as a dip for vegetables.
02 of 19
Chicken, Spinach & Feta Wraps
This chicken, spinach and feta wrap is elevated by the convenience of rotisserie chicken and the scrumptious flavor of sun-dried tomatoes. Whisk together the easy dressing, toss with the chicken, add spinach and wrap it all together for a delicious lunch.
03 of 19
Eat-the-Rainbow Vegetable Soup
This vibrant and wholesome soup helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation.
04 of 19
Curried Cauliflower Salad Sandwiches
The creamy cauliflower mixture in this vegetarian sandwich was inspired by the flavors of Indian raita. A combination of yogurt, cashews and mustard round out the spices in the curry powder, with pomegranate arils adding a juicy pop of sweetness.
05 of 19
Chicken & Cabbage Soup with Pesto
This one-pot chicken and cabbage 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.
06 of 19
Chipotle-Lime Cauliflower Taco Bowls
A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos by Carolyn Malcoun.
07 of 19
Green Goddess Wrap
A soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead.
08 of 19
Chopped Salad with Sriracha Tofu & Peanut Dressing
Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.
09 of 19
Tuna Salad
The tuna salad in this easy recipe has crunch from the celery and apple, which also delivers a hint of sweetness. We use Greek-style yogurt in place of mayonnaise to bind everything together and to add a tangy, creamy finish.
10 of 19
Sweet Potato, Kale & Chicken Salad with Peanut Dressing
These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving.
11 of 19
Get Your Greens Wrap
This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.
12 of 19
Broccoli & Sun-Dried Tomato Pasta Salad
We've loaded this healthy pasta salad with vegetables and bright flavors. Sun-dried tomatoes and a touch of lemon zest jazz up the dressing, while tender-crisp broccoli florets cook alongside the pasta, making assembly (and cleanup!) a breeze.
13 of 19
Chopped Veggie Grain Bowls with Turmeric Dressing
These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a reduced-calorie diet.
14 of 19
Instant Pot Chicken Soup with Root Vegetables & Barley
Be sure to use bone-in chicken here--it enhances the flavor of the broth, and the bones are easy to remove after cooking. This healthy chicken soup can be made in an Instant Pot or pressure cooker.
15 of 19
Winter Kale & Quinoa Salad with Avocado
Precooked quinoa helps keep this healthy salad quick and simple. Loaded with black beans, kale and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.
16 of 19
Lemon-Roasted Vegetable Hummus Bowls
Brimming with colorful roasted vegetables, these plant-based meal-prep lunch bowls are high in fiber to keep you full through the afternoon.
17 of 19
Green Goddess Quinoa Bowls with Arugula & Shrimp
To add extra protein (while minimizing prep time), we're using fully cooked quinoa and cooked shrimp, both of which you can find in the freezer section. With a few more simple items, including bottled salad dressing, you'll have all the ingredients you need to make these high-protein green goddess salad bowls in under 20 minutes.
18 of 19
Quinoa, Avocado & Chickpea Salad over Mixed Greens
Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad.
19 of 19
Chimichurri Noodle Bowls
We're mixing whole-grain spaghetti with zucchini noodles to add volume and save calories in these simple, flavor-packed meal-prep bowls. The bright and herby chimichurri sauce pairs well with other proteins like leftover chicken, tofu or canned beans.
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2026-02/34cd91704f.jpeg" title="">)
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2026-02/b63b211c09.jpeg" title="">)
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2026-02/b4ea2864ab.jpeg" title="">)
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2026-02/22b55fedc7.jpeg" title="">)
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2026-02/d09bafb2a6.jpeg" title="">)
:max_bytes(150000):strip_icc():format(jpeg)/EatingWell-LWUC-Protein-Oatmeal-1x1-e624aab6c2b0421abd0953ac8cf55468.jpg "A bowl of Protein Oatmeal with banana.")
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2026-02/1d6f4af0e8.jpeg" title="">)
:max_bytes(150000):strip_icc():format(jpeg)/ewl-strawberry-banana-baked-oats-hero-420_preview_maxWidth_4000_maxHeight_4000_ppi_300_quality_100-fe9f19ee392e42ca879d01ad4909f5b5.jpg "Recipe image of Strawberry Banana Baked Oats")
