19 Light Lunches to Make Forever

If you prefer a lighter midday meal, these lunch recipes are worth adding to your menu! These dishes are very popular with Eat well fans so you can be sure they will be delicious. Whether you want a vegetarian sandwich. refreshing salad or tasty wrap, there are countless options that will suit any occasion. Try tasty dishes like our vegetarian wraps or our no-cook white bean and spinach caprese salad for a light lunch that will satisfy you.

Protein-rich vegetarian sandwich

This protein-rich vegetarian sandwich formula is perfect for when you want to try something new. Our combination of hummus, avocado, feta and veggies is satisfying and flavorful.

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Vegetarian wraps

These wraps are loaded with vegetables, including zucchini, peppers and spinach. Vegetables cook quickly in a pan, so you can have this easy lunch ready in no time. Hummus adds plant-based protein and keeps the wrap from drying out.

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No-Cook White Bean and 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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Tuna salad with lemon and dill

This tuna salad with lemon and dill is high in protein and benefits from a flavor boost from sumac, a spice used in Middle Eastern, Mediterranean, and North African cuisine that adds a touch of citrus, enhancing the lemon flavor without overshadowing the other ingredients. Serve it sandwiched between two pieces of whole wheat bread or on its own with tender Bibb lettuce or crunchy celery sticks.

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Green Goddess Wrap

A silky smooth green goddess dressing mixes with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead.

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Gut-healthy miso soup

This miso soup is packed with gut-healthy ingredients like miso, a fermented paste that can improve digestion and reduce gas and bloating.

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Cucumber, Cotija and Lime Sandwich

This easy vegetarian cucumber sandwich is inspired by the flavor of elote, the Mexican street corn dish. Instead of corn, we flavor cucumber slices with cotija cheese, lime, and cilantro for a flavorful topping.

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Chicken, Spinach and Feta Wraps

This chicken, spinach and feta wrap recipe is enhanced by the convenience of roasted chicken and the delicious flavor of sun-dried tomatoes. Mix up the easy dressing, toss with the chicken, add the spinach and wrap it all up for a delicious lunch. Using rotisserie chicken speeds up the process, but you can also use this recipe if you have leftover cooked chicken on hand.

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Kale, Quinoa and Apple Salad

This kale, quinoa, and apple salad has a great blend of texture and flavors. The fresh apples provide refreshing sweetness and the kale breaks down when massaged with the dressing. Walnuts, fennel and quinoa add extra layers, while blue cheese brings a savory note.

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Lemon-Garlic Vegetable Soup

This light and delicious soup contains fresh vegetables, herbs and a little lemon juice to brighten the flavor. Serve with a dollop of homemade pesto.

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Cucumber sandwich

This creamy and crunchy cucumber sandwich recipe strikes a nice balance between decadent and light. The cream cheese and yogurt spread complements the crisp, refreshing cucumber, while the hearty flavor and texture of the whole wheat bread holds it all together.

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Caprese Pasta Salad

This light and fresh caprese pasta salad comes with a bright and tangy vinaigrette, with fresh mozzarella pearls adding creaminess to every bite.

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Vegetarian sandwich and hummus

This mile-high veggie and hummus sandwich makes the perfect heart-healthy vegetarian lunch. Mix it with different flavors of hummus and different types of vegetables, depending on your mood.

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No-Cook Black Bean Salad

The dressing for this vegan black bean salad gets its creaminess from the avocado mixture. Any mixed salad greens will work well, but try arugula if you want to add a peppery twist to this hearty salad.

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Rainbow Vegetable Wraps

These delicious (and kid-friendly) wraps are stuffed with vegetables, cheese and hummus, then rolled and sliced. Serve them with a store-bought green goddess, creamy herb vinaigrette, to take it to the next level with ease.

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Southwestern Chopped Salad with Tomato Vinaigrette

Jicama is the crunchy, sweet tuberous root of a legume native to Central America. If you like it in this salad, try including some sticks in your next raw vegetable spread.

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Brussels sprouts and crunchy chickpea salad

This healthy, fiber-rich salad comes together in just 10 minutes, using pre-shredded Brussels sprouts and store-bought roasted chickpeas. Serve it immediately or pack it in individual portions for four ultra-satisfying fiber-rich lunches for the week ahead.

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BLAT (bacon-lettuce-avocado-tomato sandwiches)

In this healthy BLT recipe, we use a creamy avocado spread flavored with garlic and basil, and add sprouts. Look for sprouted wheat bread in the frozen section or with other specialty breads at your grocery store.

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Lentil and Roasted Vegetable Salad with Green Goddess Vinaigrette

Goddess Dressing usually gets its umami from anchovies, but we use miso in this super green salad recipe to keep it vegetarian. Replace the miso with 2 chopped anchovies if you wish. Or add baked tofu, poached salmon or grilled chicken for extra protein.

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