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Some added sugar won’t make or break a healthy eating pattern, but most Americans consume too much in their typical days. Added sugar can be found in some unexpected sources like condiments, sauces and salad dressings. To help simplify your meals, this collection of lunches features nutritious foods that are naturally free of added sugar. Plus, each dish is lower in calories and higher in protein and/or fiber to align with our weight-loss parameters. Delicious and satisfying recipes like our Cucumber Chicken Salad or Veggie Pesto Sandwich will have you looking forward to lunchtime.
01 of 20
This Veggie Pesto Sandwich Is an Easy, High-Protein Lunch Idea
This veggie pesto sandwich is layered with juicy tomatoes, creamy fresh mozzarella and crisp zucchini for a fresh, satisfying meal. Refrigerated basil pesto adds bold herb flavor, while whole-grain bread and plenty of vegetables make this quick sandwich hearty enough for lunch or a light dinner.
02 of 20
Cucumber-Chicken Salad Is a Quick, High-Protein Lunch
This creamy cucumber-chicken salad is a refreshing, protein-packed option for lunch or a light dinner. Fresh dill and cider vinegar add a bright flavor that pairs perfectly with the cool, crunchy vegetables.
03 of 20
High-Protein Everything Bagel Chicken Salad
If you love the flavors of an everything bagel with cream cheese, you’ll love this quick chicken salad. Cream cheese and Greek-style yogurt create a rich, creamy dressing, while everything bagel seasoning adds savory flavor and crunch. Enjoy it as a protein-packed lunch with crackers, tucked into a sandwich or spooned over greens.
04 of 20
Easy Chickpea Salad Lunch Box
This easy chickpea salad lunch box is a fresh, no-cook lunch that’s perfect for busy weekdays. Chickpeas are tossed with crisp cucumber, juicy cherry tomatoes and a splash of lemon juice and olive oil for a refreshing bite. It’s easy to scale up the recipe to prep multiple servings at once, so you can stock your fridge with grab-and-go lunches for the week. Just remember to add the crackers on the day you plan to enjoy it to keep them crunchy and delicious.
05 of 20
Stuffed Potato with Chicken Delivers 31 Grams of Protein
This stuffed potato turns a simple baked potato into a satisfying meal with minimal effort. Rotisserie chicken adds protein, while salsa, creamy avocado and tangy Greek-style yogurt provide fresh toppings that make every bite delicious.
06 of 20
High-Protein Chicken Pasta Salad
This high-protein chicken pasta salad is a satisfying, meal-prep-friendly dish that’s perfect for lunches, potlucks or easy dinners. Tender chicken, whole-wheat pasta and feta cheese boost the protein, while crisp vegetables add freshness and crunch. A zesty lemon–red-wine vinaigrette brings everything together for a bright, balanced flavor in every bite.
07 of 20
No-Cook White Bean & Avocado Bowls
This no-cook bean and avocado bowl comes together in just 10 minutes, making it a great option for a quick lunch or light dinner. It’s an easy, satisfying way to enjoy a plant-forward meal with minimal prep.
08 of 20
High-Protein Creamy Cucumber-Tomato Salad with Feta & Chickpeas
This high-protein cucumber-tomato salad gets a creamy upgrade with a blended cottage cheese dressing. Fresh herbs, lemon and garlic add bright, savory flavor, while chickpeas and feta boost the protein to make it more satisfying than a typical side. It’s a refreshing, no-cook dish that pairs well with a variety of mains.
09 of 20
Tuna & White Bean Salad Lettuce Wraps
These tuna and white bean salad lettuce wraps are a fresh, no-cook entree that comes together quickly. Creamy mashed white beans and yogurt add body and protein, while chili crisp and lime juice bring brightness and a subtle kick. Wrapped in crisp butter lettuce leaves, this light yet satisfying dish is perfect for lunch or a quick weeknight dinner.
10 of 20
Chickpea-Cucumber Sandwich
Make this vegetarian sandwich whenever you need a quick and satisfying lunch. Chickpeas add plant-based protein and fiber, while strained yogurt adds calcium. Be sure to leave some chickpeas whole for the best texture.
11 of 20
Za’atar Egg Salad Pitas
These quick egg salad pitas are packed with bold flavors. Creamy yogurt, tangy feta and fragrant za’atar elevate classic egg salad, while pickled red onions add a bright, zippy finish. It’s a fast, satisfying option for lunch or a light dinner.
12 of 20
Tomato, Cucumber & White Bean Salad
This fresh salad highlights crisp vegetables and creamy white beans tossed in a vibrant chive vinaigrette. Blending the dressing creates a smooth, herb-forward sauce that evenly coats every bite. Served over tender baby kale, this quick entree is light, satisfying and packed with plant-based nutrients.
13 of 20
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.
14 of 20
Salmon Piccata Grain Bowl
This salmon piccata–inspired grain bowl combines flaky salmon, nutty farro and tender-crisp asparagus with a bright lemon-caper dressing. The flavors of classic piccata bring a fresh, savory finish to this balanced bowl. It’s a satisfying 30-minute meal that’s perfect for a healthy lunch or dinner.
15 of 20
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.
16 of 20
Herbed Chicken Salad
This quick chicken salad combines hearty rice, tender shredded chicken and crisp vegetables with a bright citrus-herb dressing. Fresh mint and cilantro add vibrant flavor, while a hint of cinnamon and cayenne brings subtle warmth to each bite. It’s a satisfying, well-balanced dish that comes together in just minutes.
17 of 20
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.
18 of 20
Tuna & Veggie Grain Bowl
This vibrant grain bowl combines nutty farro, roasted root vegetables and canned tuna for a balanced meal that’s both hearty and fresh. Roasting the beets, carrots and parsnips brings out their natural sweetness, while a quick lemony yogurt sauce adds brightness and creaminess.
19 of 20
Chickpea & Chicken Salad
This creamy chicken and chickpea salad gets fiber and protein from mashed chickpeas and a pop of brightness from fruit. A blend of Greek yogurt and mayonnaise keeps the dressing light yet rich, while celery and toasted pecans add crunch.
20 of 20
Chicken & Sweet Potato Wrap
These hearty wraps are filled with roasted sweet potatoes, chicken and mashed avocado. Using a rotisserie chicken saves time, but any leftover cooked chicken will work well.
Read the original article on EatingWell
