Lunch Recipes

Say goodbye to wilted lettuce and boring sandwiches. These easy-to-make lunches are perfect for enjoying at work, at home, or wherever your day may take you. One thing that might make this easier: Embrace meal prep. Meal prep can be especially helpful when it comes to lunch, so you won’t regret making one or two of these recipes over the weekend. Check out the details below.

Quick disclaimer, first: If you have a history of disordered eating, you should check with a doctor before trying any new type of meal plan at all. These recipes are meant to be helpful guidance to people who want to learn new ways to eat healthy, but they aren’t for everyone. For some people, the healthiest thing to do is to ignore calories or meal plans entirely. It’s super personal. If this works for you, that’s great! And if it isn’t for you, that’s also totally fine—the goal of the Challenge is to start the year feeling healthy and happy, so if any part of this Challenge doesn’t do that for you, then it isn’t worth doing. Again, talk to a doctor if you’re at all unsure.

Nutrition Per Serving

444 calories, 13 g fat (2 g saturated), 63 g carbs, 21 g fiber, 26 g protein

Ingredients

• 2 cups finely chopped raw kale
• ½ cup chopped cucumber
• 1 cup cherry tomatoes, halved
• ⅓ cup chopped fresh parsley
• 1 cup cooked lentils
• 1 tbsp tahini
• 2 tbsp raw apple cider vinegar
• Juice of 1 lemon

Preparation

Mix In a bowl, combine all ingredients and toss. Season with salt and pepper.

Nutrition Per Serving

518 calories, 34 g fat (13 g saturated), 30 g carbs, 6 g fiber, 23 g protein

Ingredients

• 1 tbsp olive oil
• 2 slices sprouted or whole-grain bread
• 2 slices cheddar
• 2 tbsp full-fat cottage cheese
• ½ medium tomato, thinly sliced
• 2 fresh basil leaves

Preparation

Layer In a large nonstick skillet over medium heat, warm olive oil. Add 1 bread slice, then 1 slice cheddar. Top with cottage cheese, tomato, basil, second cheddar slice, and second bread slice.

Cook Grill 5 minutes, or until underside is golden brown. Flip and cook 5 to 8 minutes more, or until bread is crisp and golden brown and cheddar is melted.

Nutrition Per Serving

500 calories, 18 g fat (2 g saturated), 61 g carbs, 15 g fiber, 26 g protein

Ingredients

• 4 boneless, skinless chicken breasts (about 4 oz each)
• 4 cups canned diced tomatoes, with juice
• 4 cups low-sodium vegetable broth
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 box (10 oz) frozen spinach, thawed
• 2 cups cooked brown rice
• ½ tsp salt
• ¼ tsp pepper
• Pinch of ground cumin
• Pinch of red pepper flakes
• 2 avocados, diced
• ½ cup grated Parmesan
• Flat-leaf parsley

Preparation

Boil In a large pot over high heat, bring chicken, tomatoes, and vegetable broth to a boil. Reduce heat and simmer 20 to 30 minutes, or until chicken is cooked through. Shred chicken with a fork.

Simmer Add chickpeas, spinach, and rice; bring to a simmer. Add salt, pepper, cumin, and red pepper flakes. Adjust seasonings to taste.

Serve Ladle soup into bowls and top with avocado. Sprinkle with Parmesan and parsley.

Nutrition Per Serving

459 calories, 10 g fat (2 g saturated), 64 g carbs, 3 g fiber, 34 g protein

Ingredients

• 1 lb fresh shrimp, peeled and deveined
• 8 oz uncooked rice noodles
• ½ cup diced red onion
• ½ cup diced scallions
• ½ cup chopped cilantro
• Juice of 1 lime
• ½ cup raw cashews, soaked in water 2 hours
• ½ tbsp sesame oil
• 2 tbsp rice vinegar
• 2 tbsp reduced-sodium soy sauce
• 2 tbsp sesame seeds
• Pinch of red pepper flakes
• Juice of 1 orange

Preparation

Cook In a large pot, bring 2 quarts of water to a boil. Add shrimp and cook 2 to 3 minutes, or until pink. Remove from water and set aside. Add noodles to water and cook according to package directions, then drain.

Mix In a bowl, combine shrimp, noodles, onion, scallions, cilantro, and lime juice. Refrigerate at least 1 hour.

Puree In a blender, combine cashews, sesame oil, vinegar, soy sauce, sesame seeds, red pepper flakes and orange juice. Blend until creamy.

Serve Pour dressing over chilled noodles. Stir to combine.

Nutrition Per Serving

448 calories, 28 g fat (2 g saturated), 43 g carbs, 6 g fiber, 10 g protein

Ingredients

• 1 grapefruit, diced
• ½ avocado, diced
• 2 tbsp roasted sunflower seeds
• 2 tbsp hemp seeds
• ⅓ cup chopped flat parsley
• 1 tsp lemon zest
• Juice of 1 lemon

Preparation

Mix In a bowl, toss ingredients to combine. Season with salt and pepper, and serve.