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High-Protein Broccoli-Cheddar Orzo Is on the Table in 30 Minutes
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16 Low-Calorie Vegetarian Lunches for Work
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2026-05/22b01e1b46.jpeg" title="">)
:max_bytes(150000):strip_icc():format(jpeg)/EWL-Chickpea-Cabbage-Cucumber-Salad-1x1-035_preview_maxWidth_4000_maxHeight_4000_ppi_300_quality_100-981fc34fe5e5489e98545f0ed512e2e2.jpg "A recipe image of Chickpea, Cabbage & Cucumber Salad")
These lunches are perfect for days when you want something light to power you through the afternoon. Whether you choose a sandwich, salad or grain bowl, these low-calorie options promise to add a spark of deliciousness to your day. Vegetarian recipes like our Cucumber, Avocado, Tomato & Goat Cheese Sandwich and our Chickpea, Cabbage & Cucumber Salad are easy to bring along to the office for a healthy desk lunch.
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Cucumber, Avocado, Tomato & Goat Cheese Sandwich
This Cucumber, Avocado, Tomato & Goat Cheese Sandwich is a fresh, veggie-packed option that comes together in just 15 minutes. A creamy blend of goat cheese, yogurt and dill adds tangy flavor that pairs perfectly with crisp cucumber, buttery avocado and juicy tomato for a satisfying lunch or light dinner.
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This Chickpea, Cabbage & Cucumber Salad
This easy salad comes together quickly for lunch or dinner. From crisp cucumbers to crunchy cabbage, it’s super fresh with tons of textural contrast. Tomatoes add a pop of sweetness and acidity. If you don’t have chickpeas on hand, white beans make an excellent swap.
03 of 16
Avocado Egg Salad Sandwiches
Lighten up classic egg salad by swapping in creamy avocado instead of using mayonnaise. Sandwich it between toasted whole-wheat bread and you've got an easy, packable lunch ready for work or school.
04 of 16
Orange-Mint Freekeh Salad with Lima Beans
This salad is loaded with colorful produce: fresh mint, snap peas, radishes and oranges. For pretty snap pea slices, cut them into long, thin strips.
05 of 16
Rainbow Veggie Wraps
There's definitely a sushi vibe to these kid-friendly wraps, which are stuffed with vegetables, cheese and hummus and then rolled and sliced. Serve them with store-bought green goddess, a creamy herb-filled dressing, to take it up a notch with ease. They look impressive but they're easy enough for kids to assemble themselves for an easy lunch or dinner.
06 of 16
Chickpea, Beet & Cucumber Salad
In this colorful salad, earthy beets and hearty chickpeas are tossed with crisp cucumber, tender greens and nutty farro for a vibrant mix of texture and flavor in every bite. Enjoy it as a light vegetarian lunch or serve alongside grilled chicken or fish for an easy, make-ahead side.
07 of 16
Cucumber-Avocado Sandwich
This creamy, crunchy sandwich layers salty feta, crisp cucumber and silky avocado between slices of whole-wheat toast. A simple yogurt-feta spread adds richness and tang, while spinach and red onion bring freshness and bite, perfect for a quick lunch.
08 of 16
Chopped Italian Chickpea Salad
This chopped Italian-inspired salad combines crisp lettuce, creamy chickpeas, juicy tomatoes and sharp provolone in a zesty red-wine vinaigrette. It’s hearty enough to stand on its own for lunch yet versatile enough to serve alongside grilled chicken or fish.
09 of 16
Easy Bean Salad With Herby Salsa Verde
This refreshing bean salad gets a lift from a quick homemade salsa verde packed with fresh herbs, jalapeño and lime. A mix of creamy beans, crisp radishes and smoky corn makes it hearty enough for a light lunch or easy dinner.
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Cucumber-Spinach Wrap
This fresh and creamy cucumber-spinach wrap comes together in minutes. A quick yogurt spread, brightened with lemon and dill, acts like a shortcut tzatziki, while crisp cucumber, buttery avocado and a sprinkle of za’atar add cool crunch and herby depth.
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Chopped Broccoli & Chickpea Salad
This hearty broccoli-chickpea salad is packed with satisfying texture and flavor from tender chickpeas, crunchy almonds, sweet golden raisins and tangy feta cheese. A mash of feta forms the base of the creamy, lemony dressing, coating every bite.
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Pesto Pasta with Peas & Tomatoes
This Pesto Pasta with Peas & Tomatoes is a bright, flavorful dish that comes together quickly. Pasta is cooked alongside frozen sweet peas, then tossed with juicy cherry tomatoes and basil pesto for a fresh, herbaceous finish. You can serve it warm or chilled, making it perfect for weeknight dinners, potlucks or picnics. A sprinkle of Parmesan and a squeeze of lemon add the perfect final touch.
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Chopped Salad with Italian Vinaigrette
This chopped salad is a crisp, colorful mix of veggies. It’s tossed with a zesty homemade vinaigrette, while chickpeas bring on the plant-based protein and fiber. Everything is chopped small for the perfect forkful every time.
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Marry Me White Bean Salad
This Marry Me White Bean Salad is a bright, flavor-packed dish that’s hard not to fall for and pulls inspiration from Marry Me Chicken. Tender white beans are tossed with sun-dried tomatoes, fresh basil and a creamy dressing that soaks into every bite. It’s quick to throw together and perfect for meal prep, picnics or pairing with grilled meats.
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High-Protein Cucumber Sandwich
This high-protein cucumber sandwich features a creamy spread made by whipping cottage cheese with white miso, soy sauce and rice vinegar. This mixture delivers a creamy boost of protein that pairs perfectly with sliced cucumbers, which add a crisp, fresh bite.
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Black Bean–Quinoa Bowl
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it with pico de gallo, fresh cilantro and avocado, plus an easy hummus dressing to drizzle on top.
I’m a Master Gardener—These Are the 5 Herbs You Should Be Growing (They’re So Easy!)
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4 Vegetables You Should Always Buy Canned, Not Fresh
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What Happens to Your Blood Pressure When You Stop Drinking Caffeine
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Oatmeal vs. Avocado Toast: Which Is Better for Lowering Cholesterol?
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Lululemon, Vuori, Spanx and More Summer Workout Gems, from $16
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This High School Student Created a Genius Microplastic Water Filter—She Swears by These Swaps for Your Kitchen
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21 20-Minute Dinners For Better Blood Sugar
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Need an easy dinner to throw together on a busy weeknight? Look no further than these tasty recipes that take 20 minutes or less to prepare. Each dish is also made with lower amounts of carbs, saturated fat, sodium and calories to help support healthy blood sugar levels and align with a diabetes-friendly eating pattern. Try options like our Ginger-Soy Zucchini Noodles with Shrimp or our High-Protein Chicken Wrap with Pesto for a simple and delicious meal to end your day.
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Ginger-Soy Zucchini Noodles with Shrimp
These ginger-soy zucchini noodles with shrimp are a light, flavorful no-cook dish that’s perfect for warmer days. Thinly sliced zucchini offers a crisp and refreshing base, while the sauce (made with ginger, soy and lime juice) adds bold and bright flavors. Precooked shrimp make this meal fast and convenient—just toss everything together and serve! It’s a fresh, protein-packed bowl that comes together in minutes.
02 of 21
High-Protein Chicken Wrap with Pesto
This high-protein chicken wrap is packed with fresh flavor and comes together in just 15 minutes. A quick vegan pesto made with basil, spinach and toasted nuts coats the chicken, adding bright herb flavor without cheese. Wrapped in whole-wheat tortillas with creamy avocado and fresh greens, these wraps make an easy lunch or light dinner.
03 of 21
5-Ingredient Everything Bagel–Crusted Salmon
For this 20-minute dinner, we turn to everything bagel seasoning to create a crisp, savory crust on salmon. A creamy garlic-yogurt sauce and some chopped cucumber add balance, making this five-ingredient entree feel special enough for guests but easy enough for a weeknight.
04 of 21
Chickpea-Tuna Salad Lettuce Wraps
These Chickpea-Tuna Salad Lettuce Wraps give classic tuna salad a fresh, flavorful upgrade. Mashed chickpeas add creamy texture and extra protein, while Greek yogurt gives the salad a light, creamy base. A generous shake of everything bagel seasoning ties it all together with savory crunch. Wrapped in crisp butter lettuce instead of bread, it’s a satisfying, high-protein lunch that’s perfect for meal prep or a quick, no-cook dinner.
05 of 21
Cherry Tomato Pasta
This cherry tomato pasta is the quick summer dinner you’ve been waiting for. Chickpea pasta adds fiber, while cherry tomatoes and basil cook down to create a flavorful sauce. Tossing the hot pasta with some of the cheese before topping it with the sauce is the key to ensuring all the noodles get coated with cheesy goodness.
06 of 21
Sheet-Pan Salmon with Bok Choy & Rice
This five-ingredient salmon dinner comes together with minimal prep and maximum flavor. Tender salmon fillets roast alongside crisp bok choy, soaking up the savory miso glaze as they cook. A bed of rice catches all the delicious flavors, turning into the perfect base for this fuss-free dinner.
07 of 21
5-Ingredient Avocado & Chickpea Salad
This avocado-and-chickpea salad is a fresh, flavorful dish that comes together in minutes. Made with just five ingredients, it’s as simple as it is satisfying. Creamy avocado pairs perfectly with hearty chickpeas for a filling, plant-based meal. With no cooking required and minimal prep, it’s a perfect quick lunch or dinner.
08 of 21
Spicy Chicken & Cabbage Stir-Fry
This stir-fry is a quick, bold dish that’s perfect for busy weeknights. Tender strips of chicken are cooked, then tossed with crisp cabbage and a spicy chili-garlic sauce that brings just the right amount of heat. With just five ingredients, it’s proof that simple can still mean flavorful.
09 of 21
Pistachio-Crusted Halibut
A layer of pistachios combined with panko breadcrumbs on top of the halibut fillets provides a delicious crunch and a pop of vitamin B6, a nutrient that's important for blood sugar regulation. We like the firm texture and mild flavor of halibut, but cod, haddock or tilapia can be used in its place.
10 of 21
One-Pot Garlicky Shrimp & Broccoli
Shrimp and broccoli cook quickly in this easy one-pot recipe, perfect for busy weeknights. Serve this healthy shrimp recipe over whole-grains or rice.
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Skillet Shrimp with Rice & Peas
Make sure to spread the rice mixture in an even layer so the bottom can crisp. The shrimp take less than 5 minutes to cook. Rinse well under cold running water until completely thawed, and then pat dry before adding to the pan. Serve with simply steamed asparagus to round out the meal.
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Chicken & Veggie Quesadilla
This easy quesadilla recipe uses canned cooked chicken to save time. You can also use leftover cooked chicken or turkey if you have it. Dice the vegetables up to 1 day ahead for even speedier prep.
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Mushroom & Tofu Stir-Fry
This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.
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Miso-Maple Salmon
White miso paste packs an umami punch in this healthy salmon recipe. But being the mildest and sweetest variety of the gluten-free fermented paste, it won't overpower the dish. Use any leftover salmon (within 3 days) to make our Lemon-Garlic Pasta with Salmon, Easy Scallion-Salmon Dip or Spicy Salmon Cakes (see Associated Recipes).
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Grilled Blackened Shrimp Tacos
Give juicy shrimp tacos a Cajun flavor spin with spices and a quick sear on a hot grill. An easy avocado mash adds creaminess to cool off the spicy kick.
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Lemon Chicken Pasta
In this easy lemon chicken pasta recipe, we love the combination of lemon zest and toasted breadcrumbs. This healthy dinner is made with rotisserie chicken, quick-cooking spiralized zucchini and baby spinach, so you get a complete meal in just 10 minutes.
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Hearty Tomato Soup with Beans & Greens
Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving.
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Easy Pea & Spinach Carbonara
Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.
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Vegan Superfood Grain Bowls
This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwaveable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.
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Tarragon Scallops on Asparagus Spears
In this 15-minute recipe, crisp and tender asparagus spears serve as a vibrant base for lemon- and tarragon-flavored sea scallops.
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Meal-Prep Curried Chicken Bowls
Curry doesn't have to take hours to prepare. With the help of our sheet-pan meal-prep chicken (see associated recipe) and some cooked whole grains, you can make these meal-prep bowls in just a few minutes! Keep them in the fridge for an easy dinner on a busy weeknight or for healthy grab-and-go lunches throughout the week.
This Simple Change May Make It Easier to Exercise Consistently, Researchers Say
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