They say that breakfast is the most important meal of the day, but I’d like to float a different contender: lunch. These clean eating lunch ideas will surely keep you satisfied.
It’s the meal solely responsible for getting us through the midday slump. And for that, I think it deserves a little recognition.
Here’s the thing: finding a great lunch when you’re trying to eat clean can feel like a struggle. Making healthy decisions in the middle of a busy day is hard! But it doesn’t have to be.
I’ve assembled thirty-one of the tastiest, healthiest, easiest lunch recipes on the block. This list is a tour of the greats, so sit tight, and let’s figure out what you’re having for lunch this week.
1. Salmon Meal Prep with Veggies
Source: allnutritious.com
First things first, we have to turn to meal prep. Preparing your lunch ahead of time is a surefire way to make sure you’ve got something healthy waiting for you come noon.
That said, this high protein lunch recipe is also simple enough to whip up on a chill day in, if you’re craving some high protein goodness.
Per Serving:
• Calories: 806
• Fats: 45g
• Protein: 54g
• Carbs: 53g
• Fiber: 13g
• Sugar: 16g
2. Chicken and Sweet Potato Meal Prep
Source: allnutritious.com
When it comes to clean eating, there are two ingredients I will always rely on chicken and sweet potatoes. Chicken is a great lean protein, and sweet potatoes are a robust carbohydrate.
Together, they form a well-balanced meal that’s both easy to prepare and keeps for a long time.
Per Serving:
• Calories: 728
• Fats: 37g
• Protein: 56g
• Carbs: 43g
• Fiber: 8.6g
• Sugar: 12g
3. Chicken with Broccoli, Beets, and Farro Salad
Source: allnutritious.com
Salads enjoy a bad reputation, but that’s just because people haven’t tried this delicious salad. This unique, well-balanced salad brings together elements from all sides of the food pyramid.
But best of all, it’s easy to prepare a whole week’s worth of lunches with just one batch of this.
Per Serving:
• Calories: 715
• Fats: 27g
• Protein: 55g
• Carbs: 67g
• Fiber: 12g
• Sugar: 17g
4. Chicken Salad Meal Prep
Source: allnutritious.com
If you’re looking for something a little more traditional, I’ve got your back. This is your standard chicken, lettuce, and vegetable salad with an absolutely delicious dressing.
One batch will make four days’ worth of lunches, helping you to prepare for the week ahead in one hour or less. You will also love these other yummy salad meal prep recipes.
Per Serving:
• Calories: 597
• Fats: 31g
• Protein: 55g
• Carbs: 26g
• Fiber: 5.9g
• Sugar: 17g
5. Celery and Carrot Soup
Source: allnutritious.com
Need something light, nutritious, and delicious? Whip up a batch of this celery and carrot soup and keep it waiting in your freezer in portions you can thaw easily.
One of the best things about this soup is that it’s made with super affordable ingredients. So, it won’t break the bank to make big batches of this one.
Per Serving:
• Calories: 79
• Fats: 4.8g
• Protein: 1.2g
• Carbs: 8.6g
• Fiber: 2.4g
• Sugar: 3.7g
6. Keto Chicken Salad
Source: allnutritious.com
If you’re living keto, then eating clean can be a little tougher. After all, carbs are off the table! This keto chicken salad is a great place to start. It’s best enjoyed cold, wrapped in a lettuce leaf.
Most of the salad is protein, and it isn’t burdened by all the extra sugar that most store-bought chicken salads come with.
Per Serving:
• Calories: 88
• Fats: 3.4g
• Protein: 12g
• Carbs: 1.3h
• Fiber: 0.3g
• Sugar: 0.9g
7. Honey Garlic Shrimp Meal Prep
Source: allnutritious.com
Say it with me: shrimp is delicious!
Shrimp is one of the best meal prep proteins out there. You can buy it by the kilogram in a frozen bag, meaning it’s on-hand whenever you decide you’d like a dose.
With the delicious honey and garlic sauce on these, you’ll be fighting yourself to wait until lunchtime to dig in.
Per Serving:
• Calories: 436
• Fats: 6.2g
• Protein: 26g
• Carbs: 72g
• Fiber: 7.5g
• Sugar: 17g
8. Lemon Chicken with Veggies Meal Prep
Source: allnutritious.com
One of the most reliable flavoring agents for a clean eating lifestyle is the humble lemon. Lemon and pepper are clean, add almost nothing but flavor, and bring a fragrant touch to any dish.
Plus, the lemon has the added benefit of tenderizing the meat to make it extra juicy.
Per Serving:
• Calories: 500
• Fats: 23g
• Protein: 40g
• Carbs: 35g
• Fiber: 7.3g
• Sugar: 11g
9. Mexican Meal Prep Bowls with Cauliflower Rice
Source: allnutritious.com
Mexican meal prep bowls are one of my favorite things to arm myself with for busy weeks.
Warm, packed with nutrients, and rich with spices, this is an amazing dish that comes together in no time.
While these high protein lunch bowls use cauliflower rice, you can substitute it with any wholegrain you like.
Per Serving:
• Calories: 406
• Fats: 17g
• Protein: 48g
• Carbs: 17g
• Fiber: 8g
• Sugar: 6.2g
10. Quinoa and Chickpea Salad
Source: allnutritious.com
Sometimes it’s best to rely on simple ingredients. In this case, we’re bringing a can of chickpeas and some quinoa to the party, along with some fresh vegetables.
Cucumber, tomatoes, and beets ensure this is a well-balanced dish you can enjoy any time of the day.
Per Serving:
• Calories: 251
• Fats: 13g
• Protein: 6.4g
• Carbs: 30g
• Fiber: 6.1g
• Sugar: 12g
11. Chipotle Chicken Salad
Source: allnutritious.com
Next up, one of the best ways to spice up a chicken salad is to give the protein a little extra flavor. In this case, we’re relying on an old mainstay: chipotle chilis.
You can use this chicken on everything from salads to sandwiches, but with this dressing, I’m betting you’ll want to try the salad first.
Per Serving:
• Calories: 596
• Fats: 25g
• Protein: 39g
• Carbs: 61g
• Fiber: 15g
• Sugar: 28g
12. Salad Jars
Source: hungryhealthyhappy.com
On busy days, doesn’t the idea of a shake-and-go lunch sound perfect? Well, here’s your chance! This salad in a jar is literally a shake-and-go lunch.
Piled high with fresh vegetables, protein, and a delicious dressing, this is the best of the best for a midday lunch.
Per Serving:
• Calories: 261
• Fats: 2g
• Protein: 8g
• Carbs: 35g
• Fiber: 7g
• Sugar: 9g
13. Avocado Chickpea Tuna Salad
Source: reciperunner.com
Next on the list is one of my favorite go-to dishes, the tuna salad! This one has a delightful twist, though. Instead of just tuna and mayonnaise, this dish comes packed with greens.
The lemon vinaigrette is both creamy and refreshing, which means it brings the richness of the tuna up a notch.
Per Serving:
• Calories: 379
• Fats: 18g
• Protein: 20g
• Carbs: 37g
• Fiber: 11g
• Sugar: 11g
14. Kale and Beet Salad with Apples
Source: thefoodblog.net
Give your salad an upgrade with a sweet and tangy kick! Beetroot is one of the best vegetables to work with, thanks to its unique texture, taste, and vitamin composition.
Thankfully, this is a very simple recipe! Great for a simple lunch, or enjoyable as a side dish for your next dinner with the family.
Per Serving:
• Calories: 254
• Fats: 17g
• Protein: 5g
• Carbs: 24g
• Fiber: 7g
• Sugar: 16g
15. Lemon Chicken Quinoa Soup
Source: ablossominglife.com
Quinoa is one of those superfood ingredients that many people resist trying because, let’s be honest, it’s not that appetizing on its own. But the secret is just to treat it right!
This lemon chicken quinoa soup does exactly that. Rich with fragrant lemon and plenty of vegetables, this is great when you’re feeling under the weather.
Per Serving:
• Calories: 241
• Fats: 5g
• Protein: 20g
• Carbs: 28g
• Fiber: 6g
• Sugar: 3g
16. Mushroom Miso Soup
Source: thefoodblog.net
When mushrooms and miso come together, it’s heaven in a bowl. These two ingredients are umami heavyweights, bringing a ton of taste without adding a lot of nasty stuff to the mi.
Not to mention, the mushrooms ensure this soup has plenty of protein to keep you satisfied.
Per Serving:
• Calories: 99
• Fats: 5g
• Protein: 5g
• Carbs: 11g
• Fiber: 2g
• Sugar: 2g
17. Mediterranean Couscous Salad
Source: gardeninthekitchen.com
If you’ve never tried a couscous salad, then this is your sign to get on board. This is a vibrant, colorful salad with ingredients from almost every side of the food pyramid.
Enjoy warm or cold because this is a salad that will get you through anything.
Per Serving:
• Calories: 309
• Fats: 19g
• Protein: 8g
• Carbs: 28g
• Fiber: 3g
• Sugar: 2g
18. Chickpea Salad with Cucumbers & Avocado
Source: beamingbaker.com
Next up, it’s time to pile on the protein with this simple, delicious chickpea salad. This is best served cold, meaning it’s ideal for meal prepping or as an offer at your next potluck.
Pack this full of any vegetables you have on hand, and you’ll be golden!
Per Serving:
• Calories: 152
• Fats: 7.7g
• Protein: 4.9g
• Carbs: 17.9g
• Fiber: 5.6g
• Sugar: 4.1g
19. Mediterranean Lentil Salad
Source: hauteandhealthyliving.com
Next up, let’s take a page out of Greece’s local cuisine. This is a meatless lunch option that’s light enough to keep you moving, but satisfying enough to get you through the day ahead.
Whip up a batch ahead of time, and you’ll be ready for the week to come.
Per Serving:
• Calories: 386
• Fats: 22g
• Protein: 16g
• Carbs: 35g
• Fiber: 13g
• Sugar: 6g
20. Sweet Potato Bowl
Source: thedizzycook.com
Looking for something whole and hearty to power you up for a big day? Something without meat? This sweet potato bowl is the solution!
The best part about this dish is that you can prepare it with a simple sheet pan and a quick dressing. Pair with some quinoa for a kick, or enjoy solo for a light lunch.
Per Serving:
• Calories: 560
• Fats: 33g
• Protein: 10g
• Carbs: 60g
• Fiber: 11g
• Sugar: 14g
21. Tuna Salad with Greek Yogurt
Source: soreyfitness.com
Tuna salad is one of the most delicious and versatile things you can whip up. But it usually comes packed with a lot of mayonnaise, which can sideline a clean eating goal.
Luckily, Greek yogurt does the trick just as well! This is a beautifully-spiced tuna salad that’s perfect on its own, in a sandwich, or as part of a potluck spread.
Check out these other cheap lunch recipes to stay under budget this month.
Per Serving:
• Calories: 290
• Fats: 1g
• Protein: 51g
• Carbs: 5g
• Fiber: 1g
• Sugar: 3g
22. Tuna Melt Stuffed Peppers
Source: herbsandflour.com
Speaking versatile things, you can whip up. These tuna melt stuffed peppers are just the things to change up your weekly lunches.
They are not only delicious, they take just minutes to whip up using fridge and pantry staples you probably already have on hand.
Per Serving:
• Calories: 33
• Fats: 2g
• Protein: 2g
• Carbs: 1g
• Fiber: 0.3g
• Sugar: 1g
23. Chicken Berry and Brown Rice Bowls
Source: cravingsomethinghealthy.com
Looking for something a little out of the box? This chicken, berry, and brown rice bowl is just the ticket. These bowls are summer incarnate, keeping you and your soul well-fed.
I know that berries might seem a little odd here. But the bright touch of sweetness is just what this bowl needs to sing.
Per Serving:
• Calories: 619
• Fats: 39g
• Protein: 28g
• Carbs: 41g
• Fiber: 6g
• Sugar: 23g
24. Vegan Wraps with Hummus
Source: happykitchen.rocks
Wraps are a tried-and-true option if you’re looking for a clean healthy lunch that you can take on the go.
These vegan wraps are stuffed with hummus, so they’re high in protein and taste delicious!
Packed with a rainbow of vegetables, this looks as good as it tastes, trust me.
Per Serving:
• Calories: 318
• Fats: 17g
• Protein: 8g
• Carbs: 37g
• Fiber: 7g
• Sugar: 8g
25. Roasted Vegetable Winter Salad
Source: hungryhealthyhappy.com
Most salads are light and leafy, which are great in their own way.
However, sometimes the occasion calls for something a little more robust. In those cases, this roasted vegetable salad is the move!
This is the salad for people who say they don’t like salads. Warm, hearty, and perfect for a cold winter day. This comes equipped with squash, carrots, red onions, and parsnips.
Per Serving:
• Calories: 483
• Fats: 12g
• Protein: 11g
• Carbs: 101g
• Fiber: 17g
• Sugar: 17g
26. Acorn Squash Soup
Source: theforkedspoon.com
Acorn squash isn’t as well-known as other members of the squash family, but it is very delicious. Creamy, smooth, and delicious, it’s a great option for keeping in your pantry.
This soup uses other elements like carrots, garlic, ginger, and even a touch of cinnamon to make things extra comforting.
Per Serving:
• Calories: 134
• Fats: 7g
• Protein: 2g
• Carbs: 16g
• Fiber: 3g
• Sugar: 6g
27. Harvest Nicoise Salad
Source: artofnaturalliving.com
Nothing better than a good old-fashion Nicoise Salad! This is basically a charcuterie board of healthy, delicious ingredients all presented to perfection.
If you’re hosting friends for lunch, this is a wonderful starting dish that you can customize.
Per Serving:
• Calories: 461
• Fats: 33g
• Protein: 26g
• Carbs: 15g
• Fiber: 3g
• Sugar: 4g
28. Mediterranean Salmon Salad
Source: theroastedroot.net
Salmon can be expensive to work with! But there’s an alternative: canned salmon. Working with this stuff is just like working with canned tuna, but there’s a lot more omega-3 in the mix.
Paired with some dried tomatoes, avocado, and a rich array of herbs, this is the salad that will get you through a tough day at the office.
Per Serving:
• Calories: 344
• Fats: 18g
• Protein: 44g
• Carbs: 15g
• Fiber: 4g
• Sugar: 8g
29. Chickpea Salad with Tuna
Source: herbsandflour.com
As far as lunch salads go, this might be one of the most wholesome on the list. Chickpea salad is known as revithosalata in Greek, and this will absolutely revive you.
Packed with tuna and chickpeas to give you a massive kick of protein, this salad will see you through rain or shine.
Per Serving:
• Calories: 403
• Fats: 23g
• Protein: 22g
• Carbs: 28g
• Fiber: 8g
• Sugar: 3g
30. Curried Chickpea Salad Sandwiches
Source: therusticfoodie.com
Next up, here’s a delicious vegan alternative to the chicken salad sandwich. In the starring role this time? Chickpeas! Specifically, curried chickpeas.
These sandwiches are best solved cold. The creamy filling is balanced by an array of fresh vegetables and herbs, so this won’t weigh you down.
Per Serving:
• Calories: 486
• Fats: 18g
• Protein: 7g
• Carbs: 68g
• Fiber: 6g
• Sugar: 10g
31. Navy Bean Soup
Source: healthmylifestyle.com
Finally, we’ve got to cap this list off with one of my favorite soups of all time: navy bean! This is a cozy high-protein dish you can enjoy at lunch or dinner.
It’s meal prep and leftover-friendly, and best enjoyed with a slice of toasty sourdough!
Per Serving:
• Calories: 180
• Fats: 2g
• Protein: 9g
• Carbs: 41g
• Fiber: 11g
• Sugar: 22g
And that’s thirty-one! Every single one of these recipes is a great option for your next lunchtime feast, especially when you take into consideration how good everything is for you.
Remember, the point of clean eating is to make sure you feel good. So, pay attention to what your body needs, and adapt what you’re taking in to reflect that! You’ve got this!
Happy cooking, and I’ll see you in the next round-up.