Nourishing ingredients that may help reduce chronic inflammation— like fish, avocado, beans and kale — take center stage in these delicious lunches. Each of these recipes focuses on complex carbohydrates, like whole grains, and is low in saturated fat and sodium, so they’re perfect for a your diabetes-friendly routine. Whether you’re craving a light weekend lunch or a bowl of grain to take to work, recipes like our Roasted Root Vegetables and Greens over Spiced Lentils and Fish Taco Bowls with Coleslaw green are tasty choices that will help you feel good. your best.

Roasted Root Vegetables and Greens over Spiced Lentils

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This earthy lentil bowl is topped with leftover roasted root vegetables from a big batch for an easy weeknight dinner. Keep it vegan or add a drizzle of natural yogurt for added richness.

​​Tuna salad with lemon and dill

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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.

Fish Taco Bowls with Collard Greens Salad

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Fresh salsa verde, collard greens, and avocado all contribute to the vibrant green color of this light and bright fish taco bowl. We like the mild flavor and firm, meaty texture of halibut, but any firm white fish like mahi mahi or tilapia will work well in its place. We top this tasty taco bowl with cilantro, but if you want to take it a step further, try toppings like watermelon sprouts or radishes for an even brighter green color.

Vegetarian sandwich and hummus

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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.

Chickpea, beet and feta salad with lemon-garlic vinaigrette

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This chickpea, beet, and feta salad is a vibrant blend of flavors and textures, marrying the earthy sweetness of beets with the creamy richness of feta cheese, all tied together with a zesty lemon-garlic vinaigrette. If you have time, you can roast or steam your own beets or, for quick and easy preparation, opt for precooked beets found in the produce section of well-stocked grocery stores.

Spinach Salad with Roasted Sweet Potatoes, White Beans and Basil

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Roasted sweet potatoes are paired with spinach, cabbage and white beans and tossed with a bright basil vinaigrette in this healthy main course salad.

Powerful Mason Jar Salad with Chickpeas and Tuna

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This energizing salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, then letting it sit in the pot, softens it enough that you don’t need to massage it or cook it to make it tender.

Anti-Inflammatory Beetroot and Avocado Wrap

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Filled with fiber and monounsaturated fats, avocados are one of the best foods to eat to fight inflammation. Combined with beets, which contain their own anti-inflammatory phytochemicals, you’ll have a healthy lunch. The tahini-lemon mixture adds brightness and a nutty flavor to the wrap.

Roasted Vegetable and Black Bean Tacos

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These hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty that no one will miss meat or dairy products.

Chopped Salad with Sriracha Tofu and Peanut Dressing

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Make four days of protein-packed vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-rich salad mix as a base. Because this salad mix is ​​hearty, you can season these bowls up to 24 hours before serving to allow the flavors of this healthy chopped salad to come together. If you can’t find a hearty mix, opt for broccoli salad or shredded Brussels sprouts.

Quinoa, avocado and chickpea salad on mixed greens

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Protein-rich quinoa and chickpeas add staying power to this tangy and healthy salad recipe.

Ground Chicken and Sweet Potato Salad

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This easy salad recipe makes a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can’t find it, you can use romaine instead.

Chhole (chickpea curry)

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This healthy recipe is a flavorful chickpea curry that you can make in just 20 minutes. Also called chana masala, this dish is comforting and delicious.

Salmon rice bowl

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Inspired by the viral TikTok trend, this flavorful bowl makes a satisfying lunch or dinner. With a handful of healthy ingredients, like instant brown rice, heart-healthy salmon, and plenty of crunchy veggies, you’ll have a hearty, flavorful meal in just 25 minutes. Looking to reduce your carb intake? Try replacing brown rice with riced cauliflower.

Kale and Avocado Salad with Blueberries and Edamame

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Brimming with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame and goat cheese.

Crispy Chickpea Bean Bowl with Lemon Vinaigrette

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Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which combines a satisfying combo of quinoa, toasted pumpkin seeds, roasted chickpeas and kale. Make them for easy-to-prepare lunches or a healthy, satisfying dinner.

Avocados stuffed with salmon

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Canned salmon is a valuable pantry staple and a convenient way to include fish rich in heart-healthy omega-3s in your diet. Here we combine it with avocados in an easy no-cook meal.

Black Bean and Quinoa Bowl

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This black bean and quinoa bowl has many of the usual features of a taco salad, without the fried bowl. We’ve loaded it with pico de gallo, fresh cilantro, and avocado, plus an easy-to-drizzle hummus dressing.

Grilled shrimp, pesto and quinoa bowls

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These shrimp, pesto and quinoa bowls are delicious, healthy, pretty and take less than 30 minutes to prepare. In other words, it’s basically the ultimate easy weeknight dinner. Feel free to add extra vegetables and substitute chicken, steak, tofu, or edamame for the shrimp.

Chickpea and Roasted Red Pepper Lettuce Wraps with Tahini Dressing

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A tangy and nutty tahini vinaigrette brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy-to-make lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish the meal perfectly.

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