8 Quick & Delicious Lunch Ideas

As summer is in full swing, it’s the perfect time to enjoy light, refreshing lunches at home. Whether you’re taking your lunch break from work, having a lazy day, or just looking for something quick and delicious, these eight quick and healthy lunch ideas are perfect for any day of the week. These meals are dietitian-approved, ensuring you get the nutrition you need while savoring every bite.

All Recipes Serve 1 with 15 min prep time.

Sandwiches & Wraps

Easy Grilled Chicken Sandwich

Ingredients:

• 2 slices of Whole Grain Bread
• 5 oz Grilled Chicken Breast
• 2 leaves Lettuce
• 2 slices Tomato
• 1 slice Cheese
• 2 teaspoons Lite Mayo
• 1 teaspoon Mustard
• Side Salad:
  • 2 cups Chopped Romaine
  • 1/2 Tomato
  • 1 tablespoon White Wine Vinaigrette
• 1 Apple

Directions:

1. Wash, prepare, and chop vegetables as needed
2. Spread mayo on one slice of bread and mustard onto the other.
3. Layer one slice with lettuce, tomato, cheese, and grilled chicken. Place the remaining slice of bread on top.
4. Prepare side salad by mixing all salad ingredients together.
5. Serve altogether with apple

Chicken Avocado Wrap with Carrots

Ingredients:

• Wrap:
  • 1 Whole Wheat Tortilla
  • 6 oz Chicken Breast
  • 1/2 Avocado
  • 4 Cherry Tomatoes
  • 1 Cup Spinach, chopped
• Serve With:
  • 8 Baby Carrots
  • 2 Tablespoons Hummus

Directions:

1. Wash and prepare vegetables as needed
2. Lay out the tortilla on board or flat plate. Top with chicken breast, avocado, cherry tomatoes, and spinach. Fold the wrap.
3. Serve with baby carrots and hummus.

Almond Teriyaki Tofu Lettuce Cups

Ingredients:

• 1 tablespoon Almond Butter
• 1 tablespoon Teriyaki Sauce
• 1 1/2 tablespoons Olive Oil
• 6 oz Firm Tofu, crumbled
• 1 cup Orange Bell Pepper, diced
• 1 Green Onion, sliced
• 3 Leaves Butter Lettuce

Directions:

1. Mix together almond butter and teriyaki sauce. Add water to thin, then set aside.
2. Heat oil in a pan over medium heat. Add tofu and cook until most of the liquid has cooked.
3. Add bell peppers and cook another 2-3 minutes until tender.
4. Add green onion and almond sauce. Toss to combine.
5. Scoop tofu mixture into lettuce leaves.

Salads

High-Protein Salmon Salad

Ingredients:

• Grilled Salmon:
  • 3 oz Salmon Fillet
  • 1 tsp Olive Oil
  • Dash of Salt & Pepper
• Salad:
  • 4 cups Romaine Lettuce, chopped
  • 2 Radishes ministicks
  • 1 tbsp Goat Cheese, crumbles
• Salad Dressing:
  • 2 tsp Olive Oil
  • 1/2 tsp Lemon Juice
  • Dash of Salt & Pepper

Directions:

For the Salmon:

1. Preheat oven to 425°F and line a baking sheet with foil.
2. Rub salmon fillet with olive oil, season with salt and pepper, and place skin side down on the baking sheet.
3. Roast salmon for 8-12 minutes or until fish flakes easil.

For the Salad:

1. Whisk salad dressing ingredients in a small bowl.
2. Wash lettuce. Arrange with radishes on a plate. Sprinkle with goat cheese, then drizzle with salad dressing.
3. Top with the grilled salmon and squeeze a dash more lemon juice.

Energy Salad

Ingredients:

• Salad:
  • 1 head of Romaine Lettuce, chopped
  • 3 leaves Kale, chopped (optional substitute: spinach, collard greens)
  • 1/2 head Red Cabbage, chopped
  • 1 Red Bell Pepper, chopped
  • 1/2 cup Red Bell Pepper, chopped
  • 1/2 cup Kalmata Olives, chopped
  • 1/2 cup Feta Cheese, crumbled
  • 1/4 cup Pumpkin Seeds, toasted
• Vinaigrette:
  • 3 tablespoons Olive Oil
  • 2 tablespoons Red Wine Vinegar
  • 1 Shallot, minced
  • Dash of Salt & Pepper

Directions:

1. In a large bowl, mix the lettuce, kale, red cabbage, peppers, and olives.
2. Shake the vinaigrette ingredients in a plastic container with a tight-fitting lid.
3. Add the vinaigrette to the salad and gently toss to coat.
4. Divide the salad among plates and garnish with feta cheese and pumpkin seeds.

Bowls

Teriyaki Edamame Bowl

Ingredients:

• 1 cup Purple Cabbage, shredded
• 1 tablespoon Less Sodium Teriyaki Marinade & Sauce
• 1 tablespoon Lime Juice
• 3/4 cup Shelled Edamame
• 1 tablespoon Cashews, toasted

Directions:

1. Add cabbage to a bowl.
2. Whisk together teriyaki sauce and lime juice, then pour over cabbage and massage until softened.
3. Add edamame and cashews and toss to combine.

Cauliflower Fried Rice Bowl

Ingredients:

• 4 cups Cauliflower Rice
• 1/2 cup Red Bell Peppers, chopped
• 2 Green Onions, sliced – separate white and green parts
• 1/8 teaspoon Red Pepper Flakes
• 2 Eggs (optional sub: egg whites or plant-based egg)
• 1 1/3 tablespoon Coconut Aminos
• 3 tablespoons Light Mayonnaise avocado oil
• 1 clove Garlic, minced

Directions:

1. Heat 2 tbsp olive oil in a large skillet over medium-high heat.
2. Cook riced cauliflower, red pepper, green onion whites, garlic, and red pepper flakes. Cook, stirring frequently until vegetables are tender (6-8 minutes)
3. Stir in 2 tsp coconut aminos and divide between two bowls. In the same skillet, heat 1 tbsp olive oil.
4. Crack eggs, reduce heat to low, cover and cook until whites are set and the yolks thicken (3-4 minutes).
5. Turn eggs and cook for ~30 seconds more. Mix mayonnaise and 1 tsp coconut aminos in a small bowl.
6. Serve eggs over cauliflower rice, top with mayonnaise mixture and sprinkle with green onions.

Lunch Must Haves

Make your meal prep a breeze with these essential kitchen tools. From prepping to storing, these items simplify creating and enjoying delicious lunches. Check out our top picks to enhance your lunchtime routine!

Glass Containers for Meal Prep

Mason Jars

Cutting Board & Knife Set

Fun Salad Bowls

Salad Spinner

Avocado Saver

Join our Meal Planning Program

Want more quick lunch recipes like the ones listed above?

Did you know that people who meal plan are more likely to have an overall higher quality food variety? Anderson’s Nutrition has a robust Meal Planner Program to assist you on your journey to living a healthier life.

Get your personalized meal plan to enhance your lifestyle. Your meal plan will be customized by:

• Calories
• Carbohydrates
• Protein
• Fat
• Fiber
• Key nutrients for optimal health

You can meet virtually with your own dietitian to receive nutrition guidance and a personalized meal plan. By collaborating and meal planning with your dietitian, you will achieve the best possible results!

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