Tonight, lend “future you” a helping hand by preparing lunch ahead of time. You can make most or all of the components of these recipes the night before, so all you have to do is enjoy it the next day. These meals align with the Mediterranean diet, known as one of the healthiest eating patterns around. You’ll find that they’re packed with nutritious foods like lean proteins, healthy fats, whole grains, nuts, seeds and more. Try our Chopped Broccoli & Chickpea Salad or our Turmeric Chicken & Avocado Wraps for a tasty midday meal that leaves you nourished and satisfied through the afternoon.
Chopped Broccoli & Chickpea Salad
Photographer: Morgan Hunt Ward, Prop Stylist: Abby Armstrong, Food Stylist: Ruth Skipworth.
This hearty broccoli-chickpea salad is packed with a satisfying texture and flavor from tender chickpeas, crunchy almonds, sweet golden raisins and tangy feta cheese. A mash of feta forms the base of the creamy, lemony dressing, coating every bite.
20-Minute Chickpea Soup
Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong.
This creamy chickpea soup comes together in just 20 minutes. Cream cheese adds a velvety texture that feels cozy and comforting. Garnished with cilantro and crunchy tortilla strips, it’s a one-pot meal that’s perfect for weekday lunches.
Turmeric Chicken & Avocado Wraps
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
These chicken salad wraps are packed with ingredients that help reduce inflammation. Turmeric adds a bright golden hue, while chickpeas add fiber and plant-based protein. Mix up the chicken salad at the beginning of the week to enjoy in a wrap or serve it over greens if you prefer.
Kale & Sweet Potato Salad with Chicken
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Phoebe Hausser.
Roasted sweet potatoes, massaged kale and a creamy tahini dressing set the stage for a mix of feta, golden raisins and crunchy almonds.
Easy Chickpea Salad Lunch Box
Ali Redmond
This chickpea salad is a fresh, no-cook lunch that’s perfect for busy weekdays. Chickpeas are tossed with crisp cucumber, juicy cherry tomatoes and a splash of lemon juice and olive oil for a refreshing bite. It’s easy to prep multiple servings at once, so you can stock your fridge with grab-and-go lunches for the week.
Get Your Greens Quiche
photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle
This crustless quiche is packed with nutrient-rich collard greens and broccoli, making it a delicious way to enjoy more veggies. Paired with nutty Gruyère cheese, the result is a quiche that comes together effortlessly and is a great make-ahead option.
High-Protein Caprese Chickpea Salad
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle
This caprese chickpea salad is a plant-based twist on the classic Italian favorite. It combines creamy mozzarella pearls, juicy cherry tomatoes and fragrant fresh basil with hearty chickpeas for a satisfying dish. A simple balsamic vinaigrette ties everything together with a tangy-sweet finish.
Lemony Orzo & Tuna Salad with Broccoli
Leigh Beisch
This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite, which pairs perfectly with the lemony dressing.
Marry Me Chicken Salad Sandwich
Photographer: Stacy Allen, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley
This sandwich takes the satisfying combination of creamy, savory and tangy flavors from the original dish and gives it the sandwich treatment. We add a handful of peppery arugula to give a vibrant bite to every mouthful, but you can use baby spinach in its place if you prefer.
Loaded Chicken & Broccoli Salad
Photographer: Hannah Hufham, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
With tender, juicy chicken and crisp, fresh broccoli as the base, this salad delivers a satisfying bite in every forkful. A creamy dressing ties everything together, while mix-ins like crispy bacon, shredded cheese and scallions add layers of flavor.
High-Protein Lemon & Turmeric Chicken Soup
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
Turmeric, which is known for its anti-inflammatory properties, gives the soup its vibrant yellow hue. It’s the perfect meal for when you’re sick or simply warming up on a chilly day. We love tender-crisp baby kale, but chopped kale or baby spinach can be used in its place.
Farro & White Bean Salad
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This Mason jar grain salad is the perfect grab-and-go lunch. 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.
Marry Me Chickpea Soup with Kale
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
This creamy chickpea soup was inspired by Marry Me Chicken, a dish that features chicken and sun-dried tomatoes. We gave this dish a plant-based spin by swapping out the chicken for chickpeas and kale to create a cozy, warming meal perfect for cooler weather.
High-Protein Tuna & Chickpea Salad Sandwich
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick.
Garlicky Cabbage Soup
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
This garlicky cabbage soup is pure comfort in a bowl. Warm, hearty and nourishing, it’s rich with the aromatic flavor of garlic and tender-sweet cabbage. Packed with veggies and a savory broth, this soup is perfect as a light meal on its own or as a starter.
Chickpea & Sweet Potato Grain Bowls
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This nutrient-dense bowl is packed with fiber rich chickpeas and sweet potatoes. A base of sorghum, a gluten-free ancient grain, adds heartiness and a tangy yogurt-based drizzle offers a probiotic boost.
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