Healthy Living

Getting some extra protein into your day can simply mean setting aside 15 minutes to make one of these delicious lunch recipes. Each with at least 15 grams of protein per serving, supporting muscle repair and staying energized has never been so easy. Plus, these recipes are the most popular among EatingWell readers, so there’s a good chance they live up to hype. Try our crowd-favorite Salmon-Stuffed Avocados or our Chickpea Grain Bowl with Feta & Tomatoes and look forward to a satisfying lunch every day.

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Salmon-Stuffed Avocados

Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.

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02 of 14

High-Protein Caprese Chickpea Salad

This caprese chickpea salad is a fresh, protein- and fiber-packed, plant-based twist on the classic Italian favorite. It combines creamy mozzarella pearls, juicy cherry tomatoes and fragrant fresh basil with hearty chickpeas for a satisfying dish. A simple balsamic vinaigrette ties everything together with a tangy-sweet finish. It’s quick to prepare, colorful and bursting with summery flavor.

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03 of 14

No-Cook Black Bean Taco Bowls

These black bean taco bowls with lime crema are a refreshing no-cook meal that's perfect for busy days. They feature hearty black beans, veggies and zesty toppings layered over crispy cabbage and lettuce. The lime crema adds a tangy, creamy finish that brings all the flavors together. Enjoy these effortless bowls with the suggested toppings below, or customize them with your own favorites.

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04 of 14

Spicy Tuna Salad

This spicy tuna salad is inspired by the authentic tuna and chicken salads that are popular in many parts of Mexico. It features simple, refreshing ingredients like cilantro and lemon, and comes together quickly. It’s the perfect dish for a summer picnic, and tastes delicious either chilled or at room temperature. Pile this mildly spicy salad on crispy tostadas for an even more satisfying meal.

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05 of 14

Chickpea Grain Bowl with Feta & Tomatoes

This chickpea-farro grain bowl is a hearty dish that’s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies. If you don’t have farro on hand, you can easily swap in quinoa, brown rice or barley.

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06 of 14

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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07 of 14

High-Protein Tuna & White Bean Melt

This ultra-quick tuna melt with white beans is a protein-packed sandwich that’s perfect for a fast and satisfying lunch or dinner. The beans add creaminess and fiber, while the tuna provides lean protein and omega-3s, making this dish as nutritious as it is flavorful. Plus, it comes together in minutes—ideal for days when time is in short supply.

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08 of 14

Chicken, Spinach & Feta Wraps

This chicken, spinach and feta wrap recipe 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 or dinner. Using rotisserie chicken speeds up the process, but you can also reach for this recipe if you have leftover cooked chicken on hand.

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09 of 14

Bang Bang Chicken Salad

This bang bang chicken salad is a delicious dish that combines tender chicken with crisp chopped bell pepper, carrots and scallions. The star of the salad is the creamy, sweet-and-spicy bang bang sauce, made with mayonnaise, sweet chili sauce and a hint of Sriracha for heat. It’s easy to prepare and makes a satisfying lunch, light dinner or appetizer served with crudités and crackers.

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10 of 14

Chickpea & Quinoa Grain Bowl

It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! We keep things classic and simple here with hummus, quinoa, avocado and loads of veggies.

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11 of 14

High-Protein Tuna & Chickpea Salad Sandwich

This zesty tuna sandwich gets an extra boost of 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, but feel free to opt for an alternative hot sauce of your preference or skip it altogether for a milder flavor.

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Green Goddess Sandwich

This green goddess sandwich is fresh and satisfying. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess.

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Chopped Italian Sandwiches

This mouthwatering chopped Italian sandwich is assembled using a method in which all the ingredients are arranged in a single layer, finely chopped together and then layered onto the bread. It’s a straightforward yet efficient technique that you’ll find yourself using again and again. Feel free to add Italian antipasto ingredients like canned artichokes, olives, sun-dried tomatoes or roasted bell peppers for an extra-flavorful twist.

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5-Ingredient Brie and Blackberry Jam Grilled Cheese

This irresistible sandwich pairs creamy Brie cheese with a sweet-and-savory blackberry jam spread for the perfect ultra-quick lunch or dinner option. You can easily double the recipe using a medium pan, or use a sandwich press if you have one on hand.

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Have a can of tuna in your pantry? Unlock its potential with these highly rated lunch recipes. These midday meals all revolve around a can of tuna, and they’re loved by EatingWell readers who have tried them, receiving 4- and 5-star reviews. So, if you’re not sure what to make for lunch tomorrow, try out our Spicy Tuna Salad or our High-Protein Tuna & White Bean Melt and never leave the store without a can or two of tuna again!

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Canned Tuna Rice Bowl

This canned tuna rice bowl is a quick, flavor-packed meal combining a pantry staple and fresh ingredients. Flaky chunks of tuna combine with tangy kimchi and sit atop warm brown rice, paired with crunchy cucumbers, creamy avocado and toasty nori. A drizzle of Sriracha mayo brings everything together. It's easy to customize and comes together in minutes—perfect for a satisfying lunch or weeknight dinner.

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02 of 11

Spicy Tuna Salad

This spicy tuna salad is inspired by the authentic tuna and chicken salads that are popular in many parts of Mexico. It features simple, refreshing ingredients like cilantro and lemon, and comes together quickly. It’s the perfect dish for a summer picnic, and tastes delicious either chilled or at room temperature. Pile this mildly spicy salad on crispy tostadas for an even more satisfying meal.

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03 of 11

Panzanella with Burrata & Tuna

This panzanella with burrata and tuna is a vibrant no-cook meal that’s bursting with fresh flavor. Juicy tomatoes, ciabatta and thinly sliced onion form the heart of this refreshing salad. Creamy burrata adds richness, while high-quality canned tuna packed in oil brings savory depth. The oil from the tuna can is used to dress the salad, infusing it with extra flavor and tying all the ingredients together.

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04 of 11

Avocado Tuna Salad Sandwich

This avocado tuna salad sandwich is the mash-up you’ve been waiting for! It 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.

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05 of 11

Tuna Salad Lettuce Wraps

These tuna salad lettuce wraps are a fun anti-inflammatory lunch idea. Tuna provides protein and omega-3 fatty acids, while the addition of Greek-style yogurt in the dressing amps up the protein. These wraps are packed with chopped apple, onion and celery to provide a welcome crunch.

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06 of 11

High-Protein Tuna & White Bean Melt

This ultra-quick tuna melt with white beans is a protein-packed sandwich that’s perfect for a fast and satisfying lunch or dinner. The beans add creaminess and fiber, while the tuna provides lean protein and omega-3s, making this dish as nutritious as it is flavorful. Plus, it comes together in minutes—ideal for days when time is in short supply.

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07 of 11

Pickled Tuna Salad

This pickled tuna salad gets its flavor from chopped dill pickles and uses the pickle brine to enhance the flavor. Serve it on a slice of toasted whole-wheat bread, on crackers or with crisp veggies for an easy snack.

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08 of 11

High-Protein Tuna & Chickpea Salad Sandwich

This zesty tuna sandwich gets an extra boost of 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, but feel free to opt for an alternative hot sauce of your preference or skip it altogether for a milder flavor.

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09 of 11

Arugula & Cucumber Salad with Tuna

Spicy baby arugula complements crisp Persian cucumbers and celery in this refreshing salad. Italian Castelvetrano olives offer a mild, buttery flavor that doesn't compete with the flavor of the tuna. If you want more punch from your olives, Niçoise olives or Kalamata olives work well too.

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10 of 11

10-Minute Tuna Melt

This variation of a classic sandwich uses mayonnaise, but not where you think! Mayo is brushed on the outside of the sandwich in place of butter to make the sandwich golden and crispy as it heats in a skillet. Plain Greek yogurt takes mayo's place in the salad—along with crunchy celery, roasted red bell peppers and scallions—for a satisfying lunch with less saturated fat.

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11 of 11

Chickpea Tuna Salad

This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before (just be sure to keep the spinach separate and dress the salad right before serving).

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