Lunch
Healthy Lunch Recipes to Refuel Your Day
Lunchtime is more than just a break — it's your mid-day chance to recharge, nourish your body, and reset your energy. In this section, you’ll discover a collection of healthy lunch recipes made to keep you full, focused, and feeling good for the rest of the day.
Whether you’re working from home, packing a meal for the office, or grabbing something quick between errands, these recipes are designed to be as easy and efficient as they are nutritious.
Think colorful grain bowls, satisfying wraps, fresh salads, high-protein plant-based meals, and warming soups — all built around real ingredients and balanced flavors.
Whatever your schedule, these wholesome lunch ideas will help you pause, refuel, and carry on with clarity and strength.
Lentil & Roasted Veggie Power Bowl
A hearty and nourishing bowl loaded with roasted seasonal veggies, cooked lentils, and a zesty herb dressing. Balanced in carbs, protein, and fiber.
Ingredients
Equipment
Method
- Preheat oven to 200°C (400°F). Roast zucchini, sweet potato, and onion with olive oil, paprika, salt, and pepper for 25 minutes.
- Cook lentils in water (about 20 minutes) until tender, then drain
- Whisk together all dressing ingredients
- Assemble bowls: lentils on the bottom, roasted veggies on top, then drizzle with dressing.
Notes
Optional: top with seeds, hummus, or a boiled egg for extra nutrients
Chickpea & Avocado Wrap with Tahini Drizzle
A filling and fresh lunch wrap made with mashed chickpeas, creamy avocado, crunchy veggies, and a lemony tahini sauce. High in fiber and plant-based protein.
Ingredients
Equipment
Method
- In a bowl, mash avocado and chickpeas together until chunky-smooth. Season with salt and pepper.
- Mix tahini, lemon juice, water, and cumin in a small bowl until smooth.
- Lay out the wraps, spread the chickpea mixture, add veggies, and drizzle tahini sauce.
- Roll tightly, slice in half, and serve.
Notes
Add arugula or spinach for extra greens. Keeps well for lunchboxes
Stuffed Sweet Potato with Herbed Tofu & Tahini
A roasted sweet potato becomes a nutrient-packed vessel for herby tofu crumbles and creamy tahini. This meal is fiber-rich, satisfying, and packed with plant-based protein.
Ingredients
Equipment
Method
- Preheat oven to 200°C. Bake sweet potatoes whole for 30 minutes.
- Meanwhile, sauté crumbled tofu with oil and herbs for 5–7 minutes.
- Mix tahini with lemon juice and 1 tbsp water.
- Split sweet potatoes open and stuff with tofu. Drizzle with tahini.
Notes
Add chopped parsley or chili flakes for garnish.
Chilled Avocado Cucumber Soup with Herbs
This refreshing cold soup is ideal for warmer days — hydrating, light, and full of flavor. Blended with avocado, cucumber, fresh dill, and a splash of lemon, it’s creamy without dairy and ready in minutes.
Ingredients
Equipment
Method
- Add all ingredients to a blender. Blend until smooth.
- Adjust seasoning and water for desired texture.
- Chill 15 minutes (optional) or serve immediately cold.
Notes
Pair with crackers or whole-grain toast for a fuller meal.
Cauliflower & Chickpea Shawarma Bowl
A bold and flavorful plant-based lunch packed with roasted spices, creamy tahini, and fresh veggies. Inspired by Middle Eastern flavors, but made lighter and fully vegan.
Ingredients
Equipment
Method
- Preheat oven to 200°C (400°F). Toss cauliflower and chickpeas with oil and spices.
- Roast for 25 minutes until golden.
- In bowls, layer grains, veggies, and roasted mix.
- Drizzle with tahini and lemon juice.
Notes
Add pickled onions or fresh parsley for extra zing.
Lentil & Roasted Grape Salad with Lemon-Tahini Dressing
A surprising mix of savory and sweet, this hearty lentil salad features caramelized grapes, crunchy arugula, and a bright lemon-tahini dressing. It’s protein-packed, refreshing, and anything but ordinary.
Ingredients
Equipment
Method
- Preheat oven to 200°C (400°F). Toss grapes with olive oil and roast for 20 minutes.
- In a bowl, whisk all dressing ingredients until creamy.
- Combine lentils, greens, and walnuts. Add roasted grapes.
- Drizzle with dressing and serve immediately.
Notes
Can be served warm or cold. Great as a make-ahead lunch.
Vegan Lentil Curry
A cozy, nourishing curry made with red lentils, coconut milk, and warming spices. Ideal for a satisfying plant-based lunch or dinner.
Ingredients
Equipment
Method
- In a pot, sauté onion and garlic in oil for 3 minutes.
- Add spices and stir until fragrant.
- Add lentils, broth, and coconut milk. Bring to boil.
- Reduce heat and simmer for 20–25 minutes until thick.
- Garnish with cilantro and serve with rice.
Notes
Keeps well in the fridge for up to 3 days
Sheet Pan Honey Mustard Chicken & Vegetables
A quick, balanced dinner with juicy chicken breast, crispy potatoes, and roasted veggies, all glazed with a tangy honey mustard sauce.
Ingredients
Equipment
Method
- Preheat oven to 200°C (400°F).
- In a bowl, mix mustard, honey, garlic powder, salt, and pepper.
- Toss chicken with half the sauce. Place on a tray.
- Toss vegetables and potatoes in olive oil, season, and place around chicken.
- Bake for 25 minutes. Brush remaining sauce on chicken before serving
Notes
Serve with brown rice or crusty bread for a fuller meal
Greek Chickpea Salad
A colorful, refreshing salad loaded with protein-packed chickpeas, crunchy veggies, and briny olives, all tossed in a classic lemony Greek dressing.
Ingredients
Equipment
Method
- Combine chickpeas, cucumber, pepper, onion, and olives in a large bowl.
- In a small bowl, whisk olive oil, lemon juice, oregano, salt, and pepper.
- Pour the dressing over the salad and toss to coat.
- Top with crumbled feta and serve chilled.
Notes
You can add cooked quinoa or avocado for extra nutrition
Caprese Chicken Sandwich
A juicy grilled chicken sandwich with fresh tomato, basil, and melted mozzarella — a healthy, satisfying twist on the Italian classic.
Ingredients
Equipment
Method
- Rub chicken with olive oil, garlic powder, salt, and pepper.
- Grill for 6–7 minutes per side until cooked through.
- Toast buns lightly, then layer chicken, mozzarella, tomato, and basil.
- Drizzle with balsamic glaze and serve warm.
Notes
Add avocado or spinach for a heartier sandwich
