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Photo: Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Protein is arguably the most trending macronutrient, and this is for good reason. Our bodies need it for muscle growth and recovery, healthy digestion, hormone regulation and more. Regularly meeting your needs can lead to amplehealth benefits, too, like healthy weight maintenance, improved immune function and lower chronic disease risk. Plus, protein can help make meals more filling, and it can help keep your energy levels more consistent for longer.These midday meals offer at least15 grams of protein per servingfor something that satisfies your hunger and helps fuel you up for the day ahead. I love having a quick tuna, chickpea or chicken salad in the fridge to add to salads, sandwiches and even avocados (like our Salmon-Stuffed Avocado recipe). I am also a big fan of eating eggs for lunch, whether it’s quickly scrambled in a breakfast taco, baked into a frittata or hard-boiled and mashed to create the filling for our Egg Salad Lettuce Wraps.There are plenty of quick, cost-effective and delicious ways to make a lunch you’ll actually look forward to and feel good after—and these recipes are proof. For more beginner- and budget-friendly recipes and cooking tips, check outThrifty.
Protein is arguably the most trending macronutrient, and this is for good reason. Our bodies need it for muscle growth and recovery, healthy digestion, hormone regulation and more. Regularly meeting your needs can lead to amplehealth benefits, too, like healthy weight maintenance, improved immune function and lower chronic disease risk. Plus, protein can help make meals more filling, and it can help keep your energy levels more consistent for longer.
These midday meals offer at least15 grams of protein per servingfor something that satisfies your hunger and helps fuel you up for the day ahead. I love having a quick tuna, chickpea or chicken salad in the fridge to add to salads, sandwiches and even avocados (like our Salmon-Stuffed Avocado recipe). I am also a big fan of eating eggs for lunch, whether it’s quickly scrambled in a breakfast taco, baked into a frittata or hard-boiled and mashed to create the filling for our Egg Salad Lettuce Wraps.
There are plenty of quick, cost-effective and delicious ways to make a lunch you’ll actually look forward to and feel good after—and these recipes are proof. For more beginner- and budget-friendly recipes and cooking tips, check outThrifty.
01of 13Zucchini FrittataView RecipeA frittata, as a flat omelet is known in Italy, can be filled with a variety of vegetables and cheeses and makes a great impromptu brunch dish or supper. In this version, fresh mint and basil brighten the mild taste of zucchini. If you prefer, use feta or ricotta salata in place of the goat cheese.
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Zucchini Frittata
View Recipe
A frittata, as a flat omelet is known in Italy, can be filled with a variety of vegetables and cheeses and makes a great impromptu brunch dish or supper. In this version, fresh mint and basil brighten the mild taste of zucchini. If you prefer, use feta or ricotta salata in place of the goat cheese.
02of 13Avocado Chicken SaladView RecipeCaitlin BenselThis avocado chicken salad is herbaceous, bright and creamy. The blend of cilantro, dill and chives pairs nicely with fresh avocado. Enjoy this easy chicken salad over lettuce, on crackers or in a wrap.
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Avocado Chicken Salad
Caitlin Bensel
This avocado chicken salad is herbaceous, bright and creamy. The blend of cilantro, dill and chives pairs nicely with fresh avocado. Enjoy this easy chicken salad over lettuce, on crackers or in a wrap.
03of 13Mushroom & Spinach MeltsView RecipePhotographer: Morgan Hunt Glaze, Food Stylist: Melissa Gray, Prop Stylist: Joshua HoggleThese mushroom-and-spinach melts check all the boxes: they’re cheesy, packed with veggies and easy to make—what’s not to love? Balsamic vinegar adds a wonderful sharpness to cut through the cheese, and pairs well with the sautéed vegetables. You can also make these sandwiches with a panini press, if you have one. Heat the press to medium and place 2 sandwiches on the cooking grates; cook until both sides are browned, crisp and the cheese is melted, about 2 minutes. Repeat with the remaining sandwiches.
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Mushroom & Spinach Melts
Photographer: Morgan Hunt Glaze, Food Stylist: Melissa Gray, Prop Stylist: Joshua Hoggle
These mushroom-and-spinach melts check all the boxes: they’re cheesy, packed with veggies and easy to make—what’s not to love? Balsamic vinegar adds a wonderful sharpness to cut through the cheese, and pairs well with the sautéed vegetables. You can also make these sandwiches with a panini press, if you have one. Heat the press to medium and place 2 sandwiches on the cooking grates; cook until both sides are browned, crisp and the cheese is melted, about 2 minutes. Repeat with the remaining sandwiches.
04of 13Chickpea Tuna SaladView RecipePhotography / Caitlin Bensel, Food Styling / Ruth BlackburnThis 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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Chickpea Tuna Salad
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
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).
05of 13Spinach & Egg TacosView RecipeJohnny AutryHard-boiled eggs are combined with spinach, cheese and salsa for a quick, flavorful breakfast. Mashed avocado provides a creamy element while a squeeze of lime juice brings acidity.
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Spinach & Egg Tacos
Johnny Autry
Hard-boiled eggs are combined with spinach, cheese and salsa for a quick, flavorful breakfast. Mashed avocado provides a creamy element while a squeeze of lime juice brings acidity.
06of 13Tomato-&-Avocado Cheese SandwichView RecipeParmesan cheese is such a bold flavor, you only need 1/4 cup to add a big punch to this vegetarian toaster-oven sandwich. Get a serving of fruit too, when you enjoy the sandwich with a fresh pear.
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Tomato-&-Avocado Cheese Sandwich
Parmesan cheese is such a bold flavor, you only need 1/4 cup to add a big punch to this vegetarian toaster-oven sandwich. Get a serving of fruit too, when you enjoy the sandwich with a fresh pear.
07of 13Egg Salad Lettuce WrapsView RecipeWe love the retro vibe of these egg salad lettuce wraps. Iceberg lettuce makes a perfect low-carb swap for bread to serve the egg salad.
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Egg Salad Lettuce Wraps
We love the retro vibe of these egg salad lettuce wraps. Iceberg lettuce makes a perfect low-carb swap for bread to serve the egg salad.
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The Best Tuna Salad Recipe for Sandwiches
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
09of 13Spinach & Egg Scramble with RaspberriesView RecipeJen CauseyThis quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. The protein and fiber help fill you up and keep you going through the morning.
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Spinach & Egg Scramble with Raspberries
Jen Causey
This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. The protein and fiber help fill you up and keep you going through the morning.
10of 13Stuffed Sweet Potato with Hummus DressingView RecipeHearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!
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Stuffed Sweet Potato with Hummus Dressing
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!
11of 13Green Goddess Salad with ChickpeasView RecipeIn this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.
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Green Goddess Salad with Chickpeas
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.
12of 13Salmon-Stuffed AvocadosView RecipeCanned 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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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.
13of 13Black Bean-Quinoa BowlView RecipeThis black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
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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 up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
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