These quick and easy lunch ideas can be enjoyed any day of the week. From salads and lettuce wraps to sandwiches and soups, these meals are speedy to prep and pack for wherever your day takes you. Plus, each dish is made with delicious and flavorful ingredients like beans, beets and fish, which can help support better cognitive function. Recipes like our High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette and our Roasted Sweet Potato & Beet Sandwiches are healthy and tasty choices for a midday meal.

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High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette

White beans provide plant-based protein while also adding fiber to keep you full. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch.

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Roasted Sweet Potato & Beet Sandwiches

These hearty sandwiches are piled high with veggies—including earthy roasted beets and sweet potatoes, lemony arugula and quick-pickled onions—for a satisfying lunch or dinner.

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Crispy Salmon Rice Bowl

Tender pieces of salmon get a sweet and crispy coating thanks to sweet and savory teriyaki glaze in this salmon rice bowl. We love crunchy cucumber and creamy avocado as toppings, but feel free to add whatever toppings you like best for your own spin on this easy meal.

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Tuna Salad Lettuce Wraps

These lettuce wraps are filled with a tasty tuna salad, which provides plenty of protein and omega-3 fatty acids. These wraps are packed with chopped apple, onion and celery to provide a welcome crunch.

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Beet & White Bean Sandwiches

These sandwiches have a vibrant, creamy filling. Pickling the beets in rice vinegar and thyme leads to a tangy, herb-infused flavor. Combining the beets and beans with alfalfa sprouts, red onion and your favorite bread, these sandwiches are a satisfying plant-based lunch.

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Sweet Potato–Black Bean Tostadas

These tostadas pack in plenty of plant-based protein, combining hearty black beans and nutrient-packed sweet potatoes for a satisfying and flavorful meal. Along with the protein, you’ll also get a boost of gut-healthy fiber and plenty of anti-inflammatory vitamins and minerals from the sweet potatoes.

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Avocado Tuna Salad Sandwich

This sandwich takes classic tuna salad and adds a creamy twist with ripe avocado for a fresh, buttery flavor and texture. It’s the ideal upgrade to your usual tuna salad, and it’s sure to become your new favorite lunchtime sandwich for work or home.

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Anti-Inflammatory Farro & White Bean Salad

This colorful salad layers together farro, bell pepper, beets and arugula, all of which offer fiber and antioxidants that can help lower inflammation in your body. White beans add some plant-based protein to help you stay satisfied throughout the afternoon.

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High-Protein Tuna & White Bean Melt

This ultra-quick tuna melt with white beans is a protein-packed sandwich that’s perfect for a fast and satisfying lunch or dinner. The beans add creaminess and fiber, while the tuna provides lean protein and omega-3s, making this dish as nutritious as it is flavorful. 

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Salmon Salad with Crispy White Beans

This anti-inflammatory salmon salad with crispy white beans is a delicious meal that delivers big on flavor. Salmon is rich in omega-3 fatty acids, while the beans provide a nice texture and are a great source of fiber. A quick soy-sesame-ginger dressing completes this salad, perfect for lunch or dinner.

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No-Cook White Bean & Spinach Caprese Salad

This easy white bean and spinach caprese salad features the classic combination of juicy tomatoes, creamy mozzarella, fragrant basil and tangy balsamic vinegar, but adds tender white beans and fresh baby spinach to the mix.

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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 use Greek-style yogurt to turn it into a salmon salad that we use to fill avocados. It’s an easy no-cook meal.

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Eat-the-Rainbow Vegetable Soup

This vibrant and wholesome soup helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation.. 

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Kale & Chickpea Grain Bowls

This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale and a vibrant avocado dressing. Bulgur, also called cracked wheat, is a quick-cooking whole grain that works well here.

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Salmon & Quinoa Bowls with Green Beans, Olives & Feta

This flavorful and easy salmon quinoa bowl is a meal that keeps on giving. Pack up any leftovers for a next-day lunch, or make the entire recipe ahead and pack it into individual serving containers for ready-to-go meals.

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Spinach & Mushroom Quiche

This healthy vegetarian quiche is as simple as it gets. It's a quiche without the fussy crust! It's filled with sweet wild mushrooms and savory Gruyère cheese. Enjoy it with a light salad for lunch.

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Avocado Tuna Spinach Salad

Avocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.

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Salmon Salad–Stuffed Avocado

Good-quality canned salmon is high in protein and brain-loving omega-3 fatty acids. Mix it with pesto-spiked yogurt and pile it old-school style into a halved avocado for a quick healthy lunch.

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Tuna, White Bean & Dill Salad

Take canned tuna to new heights by adding creamy cannellini beans, fresh dill and a tangy Dijon dressing.

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Salmon Couscous Salad

This healthy and easy salad is designed to be made with precooked or leftover salmon. To quickly cook salmon, lightly brush with olive oil, then roast in a 450 degrees F oven until the fish is opaque and firm, 8 to 12 minutes.

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