If you’re looking to change up your lunch, these delicious recipes are delicious options to try! Each recipe meets our parameters for a diabetes-friendly meal pattern that’s low in saturated fat and sodium and mindful of carbohydrates to support healthy blood sugar levels and prevent chronic diseases like heart disease. Reduces risk. They’re also made with heart-healthy ingredients like whole grains, legumes, and vegetables for something that’s both nutritious and delicious. Plus, you can prepare them in advance so they’re ready to grab and go when you need them. For a delicious afternoon snack, try options like our spinach and strawberry meal prep salad or chickpea and quinoa bowl with roasted red pepper sauce.
Spinach and Strawberry Meal – Prepared Salad
One of our most popular salad recipes, Spinach-Strawberry Salad with Feta and Walnuts, gets a makeover in these simple but totally satisfying meal prep spinach salad bowls. They require minimal preparation and can be customized to your taste. Substitute grilled salmon for the chicken thighs, and almonds or pecans for the walnuts, and use whatever fresh berries look good at your market.
Chopped salad with chicken and creamy chipotle dressing
This chopped salad with chicken is smoky and delicious thanks to the creamy chipotle dressing. Cilantro adds a pop of freshness to every bite.
Chicken and quinoa bowl with roasted red pepper sauce
Photographer: Carson Downing, Food Stylist: Holly Dressman, Prop Stylist: Gabriel Greco
Quinoa and chickpeas pack a whole grain bowl of vegetables with plenty of plant-based protein. Grab a bag of these delicious cereal bowls and store them in the fridge for easy, healthy meals throughout the week.
Veggie and hummus sandwich
Photographer: Fred Hardy, Food Stylist: Margaret Munro Dickey
This mile-high veggie and hummus sandwich makes a heart-healthy veggie lunch on the go. Mix it with different flavors and different types of vegetables depending on your mood.
Green God Salad with Chicken
This cucumber, tomato, Swiss cheese, and chicken salad recipe features a healthy green dressing made from avocado, olives, and herbs. Extra dressing is delicious served with grilled vegetables.
Salmon and quinoa bowls with green beans, olives and feta
This delicious and easy salmon quinoa bowl is a meal that keeps on giving. Pack leftovers for the next day’s lunch, or make the entire recipe ahead of time and package it in individual serving containers for ready meals.
Chopped salad with sriracha tofu and peanut dressing
Because this salad mix is ​​hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chunky salad to marry. If you don’t find the mixture interesting, go with broccoli slaw or shredded Brussels sprouts.
Chipotle-Lime Cauliflower Taco Bowls
A bold, smoky marinade elevates the roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos (see related recipes). To reduce preparation time, look for precut cauliflower in the produce department. You can save time by using microwaveable quinoa packets instead of baking the quinoa (you’ll need one 8-ounce packet for this recipe).
Baked chicken stew
Who says meatless bread isn’t filling? Loaded with fiber-rich vegetables and herbs, this aromatic stew is satisfying.
Zucchini Noodles with Spicy Turkey Bolognese
Ditch regular pasta (and lots of carbs) for spiralized zucchini “noodles” in this pre-made meal. Zoodles become soft and crispy quickly as the vegetable-filled bolognese heats up in the microwave.
Southwestern Black Bean Pasta Salad Bowls
Prepare a week’s worth of delicious and satisfying high-fiber meals with just 5 simple ingredients and 20 minutes. In this Southwestern-style pasta salad, we use pasta made from black beans for an impressive 14 grams of fiber per serving. Paired with seasoned chicken strips and a delicious corn salad—shortcut ingredients you can often find at your local specialty grocery store—this make-ahead dinner is one you’ll love.
Chimichurri Noodle Bowls
We mix whole-grain spaghetti with zucchini noodles to add volume and save calories in these simple, delicious meal prep bowls topped with a light and herbaceous chimichurri sauce.
Spring Vegetable Wrap
A tangy tahini-ginger-soy mixture both marinates the tofu and serves as the sauce for this colorful vegetable wrap recipe. Check out spinach tortillas for an extra pop of green.
Quinoa Deli Salad
This healthy version of a deli salad combines hearty quinoa and chicken with a small amount of ham and mozzarella, so you get all the flavor without overdoing it on sodium. This healthy quinoa salad is great as dinner and doubles as a delicious dinner the next day.
Lemon Roasted Vegetable Hummus Bowls
Packed with colorful roasted vegetables, these plant-based meal prep packages are high in fiber to keep you full through the afternoon. Easy Roasted Vegetables is based on a popular recipe from our sister magazine (see Associated Recipes).
Pork tenderloin with lime-jalapeno slaw
A leftover roast pork and coleslaw from an earlier meal makes this lunch a breeze to put together.
Sweet potato, kale and chicken salad with peanut dressing
These hearty kale salads keep well for up to 4 days, making them perfect for make-ahead dinners. To keep the ingredients from getting soggy, dress this salad and top it with peas before serving. For a delicious vegetarian option, swap in baked tofu for chicken breast (see related recipes).
Make spinach and black bean burritos
These egg, bean and cheese burritos are designed to be made ahead and frozen. They are perfect for busy days and make a satisfying breakfast or lunch.
Vegetable Wheat Bowls with Turmeric Dressing
In about 10 minutes, you can prepare a week’s worth of meals using 4 simple ingredients from your local specialty grocery store. To minimize preparation, we use pre-cut fresh vegetable mixes and freezes (which heat up in the microwave in less than 5 minutes). These crunchy salad bowls are high in fiber but low in calories, making them perfect for those following a low-calorie diet.
Pesto Chicken and Cannellini Bean Soup
This healthy, Italian-inspired chicken soup recipe is loaded with fiber-rich vegetables and beans and gets extra flavor from a sprinkle of pesto at the end. To get the flavor of homemade stock using store-bought broth, we sear the chicken breast on the bone before adding the rest of the soup ingredients.
Vegetable salad with goat cheese
Prepare a week’s worth of meals in about 10 minutes using just a few ingredients from your local specialty grocery store. To save time, we use a bag of frozen and thawed vegetables, then add great flavor with melted goat cheese. If you want to load up on protein, leftover chicken breast or salmon go perfectly with this hearty salad.
Chicken and Cabbage Salad Bowls with Sesame Dressing
A bag of pre-cut red and green cabbage serves as a low-carb base in chicken salad bowls, which only take 10 minutes to assemble. Top with delicious almonds and sesame dressing and you have an unforgettable lunch that you’ll look forward to all week.
Green Goddess Quinoa Bowl with Arugula and Shrimp
To add extra protein (while reducing prep time), we use fully cooked quinoa and cooked shrimp, both of which you can find in the freezer section. With a few other simple items, including bottled salad dressing, you’ll have all the ingredients you need to make these high-protein Green Goddess salad bowls in less than 20 minutes.
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