With a little planning ahead, lunchtime will be a breeze. These lunch recipes are perfect for meal prepping, giving you one less thing to worry about throughout the week. Each meal is high in fiber and/or protein while being lower in calories, which can support healthy weight loss and help reduce visceral fat. Options like our Chicken Fajita Quinoa Bowl and our Easy Chickpea Salad Lunch Box are easy and flavorful midday meals that can help you meet your health goals.

01 of 19

Chickpea-Tuna Salad Lettuce Wraps

These lettuce wraps give classic tuna salad a fresh, flavorful upgrade. Mashed chickpeas add creamy texture and extra protein, while strained Greek-style yogurt gives the salad a light, creamy base. Everything bagel seasoning ties it all together with savory crunch.

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02 of 19

Chicken Fajita Quinoa Bowl

These quinoa bowls feature chicken thighs, bell peppers and onions coated in a bold spice blend. Fluffy quinoa, brightened with cilantro and lime, forms a hearty base and a creamy, and a spiced yogurt sauce brings everything together.

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03 of 19

Marry Me White Bean Soup with Kale

This creamy, flavor-packed white bean and kale soup, inspired by Marry Me Chicken, comes together quickly for a cozy weekday lunch. Sun-dried tomatoes plus the oil from the jar infuse the base with rich, savory depth, while fresh basil and Parmesan cheese add a bright and satisfying finish.

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04 of 19

Easy Chickpea Salad Lunch Box

This chickpea salad is a fresh, no-cook lunch that’s perfect for busy weekdays. Chickpeas are tossed with crisp cucumber, juicy cherry tomatoes and a splash of lemon juice and olive oil for a refreshing bite. It’s easy to prep multiple servings at once, so you can stock your fridge with grab-and-go lunches for the week.

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05 of 19

Get Your Greens Quiche

This crustless quiche is packed with nutrient-rich collard greens and broccoli, making it a delicious way to enjoy more veggies. Paired with nutty Gruyère cheese, the result is a delicious quiche that comes together effortlessly.

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06 of 19

High-Protein Butternut Squash & Lentil Soup

This hearty, plant-based soup is packed with protein from lentils and gets cozy flavors from warming spices like cinnamon, cumin and coriander. A swirl of tangy strained (Greek-style) yogurt and a sprinkle of fresh parsley finish each bowl with brightness and creaminess. Serve with lemon wedges for an extra pop of flavor.

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07 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. To cut down on prep time for these healthy taco bowls, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you’ll need one 8-ounce pouch for this recipe) instead of cooking quinoa.

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08 of 19

Chicken Caprese Pasta Salad Bowls

Pasta salad is a classic summer side dish, but adding protein (leftover grilled chicken is perfect here) and extra greens makes it a super-satisfying lunch. Top with a bright and tangy basil vinaigrette just before serving.

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09 of 19

Garlic-Miso Chicken Soup

This chicken-miso soup is a nourishing bowl that’s fresh and comforting. Sweet carrots, tender chicken and plenty of spinach simmer in a light broth, then get a savory boost from umami-rich white miso stirred in at the end. Ready in under an hour, it’s the kind of recipe that feels good on a chilly day or anytime you’re craving something warm and satisfying.

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10 of 19

Lemon-Turmeric Cabbage & White Bean Soup

This cozy soup combines tender cabbage and creamy cannellini beans with aromatic spices. A splash of lemon juice brightens every spoonful. It’s light yet satisfying and easy enough for a weekday lunch.

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11 of 19

Crustless Salmon, Leek & Mushroom Quiche

This crustless salmon, spinach and mushroom quiche is easy to make. Serve it for brunch, lunch or even dinner with a simple side salad. Without a crust, this quiche comes together quickly and is also gluten-free.

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12 of 19

Meal-Prep Chili-Lime Chicken Bowls

Skip takeout and whip up these equally delicious and easy-to-make burrito bowls at home. They’re great for a fast and easy dinner or a healthy meal to pack for work throughout the week.

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13 of 19

Loaded Broccoli & Chicken Soup

This cozy, one-pot meal has all the flavors of a classic baked potato with a fresh, hearty twist. Tender potatoes, rotisserie chicken and broccoli simmer into a creamy base. Cheddar and sour cream give it that signature “loaded” flavor, along with a finishing touch of crispy bacon and scallions.

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14 of 19

Spinach, Broccoli & Mushroom Quiche

This quiche is a high-protein dish that works for any meal of the day. You can enjoy it as a hearty breakfast, a light lunch with a side salad, or even a satisfying dinner alongside roasted vegetables. It’s the best way to get your veggies and protein all in one easy dish!

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15 of 19

High-Protein Lemon & Turmeric Chicken Soup

Turmeric, which is known for its anti-inflammatory properties, gives the soup its vibrant yellow hue. It’s the perfect meal for when you’re sick or simply warming up on a chilly day. We love tender-crisp baby kale, but chopped kale or baby spinach can be used in its place.

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16 of 19

Teriyaki Tofu Rice Bowls

With a handful of shortcut ingredients from your grocery store, including precooked rice packets and seasoned baked tofu, you can prepare several high-fiber, high-protein meals in about 15 minutes.

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17 of 19

Anti-Inflammatory Farro & White Bean Salad

This Mason jar grain salad is the perfect grab-and-go lunch. This colorful salad layers together farro, bell pepper, beets and arugula, all of which offer fiber and antioxidants. White beans add some plant-based protein to help you stay satisfied throughout the afternoon.

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18 of 19

Chopped Salad with Sriracha Tofu & Peanut Dressing

Prep four days’ worth of high-protein vegan lunches using just four easy ingredients. 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.

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19 of 19

Roasted Cauliflower & Potato Curry Soup

In this healthy cauliflower soup recipe, roasting the cauliflower first adds depth and prevents the florets from turning to mush. A little tomato sauce and coconut milk give the broth a rich, silky texture

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