"If you’re anything like me, you likely have a love-hate relationship with lunch. Because as important as it is, there’s no denying that eating a big meal in the middle of the day can make you feel lethargic. And nothing’s worse than groggily suffering through the second half of the work day, struggling to keep your eyes open and stay focused. The key is to choose lunch recipes that will keep you energized throughout the afternoon, not lead to a crash that has you nodding off at your desk.
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Now that warmer weather is on the horizon, there’s no better time to swap out heavy comfort meals in favor of some lighter options. To ease that dreaded mid-afternoon slump, we’ve rounded up the 22 best light lunch recipes that’ll keep you full and focused for the rest of the day. Keep scrolling to find your new favorite lunch recipe.
1. Crunchy Thai Peanut & Quinoa Salad
Regardless of whether you’re a vegetarian, this Thai-inspired salad recipe makes a satisfying and nutritious lunch. Thanks to the quinoa and peanuts, it packs in plenty of protein to keep you full. And since it’s made with crunchy vegetables like purple cabbage, carrots, and snow peas instead of leafy greens, it keeps super well in the fridge. This makes an ideal meal prep lunch to take into the office, since you don’t have to reheat it.
2. Avocado Bacon Turkey Wrap
If you want something simple and easily packable, a classic turkey wrap is always a good choice. This recipe has you roll up deli turkey, bacon, provolone, lettuce, tomato, and avocado into a tortilla with some honey mustard sauce for an extra flavor boost. This is the kind of lunch you can easily throw together 10 minutes before you need to walk out the door in the morning.
3. Mediterranean White Bean Salad
This protein-packed salad recipe tosses cannellini beans with classic Mediterranean ingredients like cucumber, kalamata olives, cherry tomatoes, and feta cheese for an optimal warm-weather lunch. Not only is it super easy to make, but it’s loaded with nutritious ingredients that’ll keep you going during the second half of the day.
4. Kale Caesar Salad
While salads are great year-round, something about the warm weather makes them particularly appetizing. This recipe re-creates a classic Caesar salad with the addition of kale, roasted chickpeas, and avocado for an extra boost of protein and nutrients. Top it off with your favorite Caesar dressing and some homemade croutons for a tasty lunch that’ll keep you energized all afternoon.
5. Zesty Lime Shrimp and Avocado Salad
If you’re a seafood lover, you’ll be obsessed with this recipe. Cooked shrimp, avocado, tomato, diced jalapeno, and fresh cilantro are tossed in a tangy lime dressing to create a lunch that’s equal parts refreshing, nutritious, and satisfying.
6. Hawaiian Poke Bowl
If you’re looking for a low-carb lunch recipe, poke bowls are the perfect solution. Not only is this recipe healthy AF, but it’s also paleo, gluten-free, and Whole30 compliant. To make it, toss the ahi tuna with the umami-rich sauce, layer it atop some rice, then add your toppings of choice for a lunch that will leave you feeling satisfied well into the evening.
7. Greek Chicken Rice Bowls
If you’re the kind of person who can’t forgo carbs, this Greek rice bowl is the perfect alternative to a hearty sandwich or bowl of pasta. Since it calls for crisp veggies like cucumber and tomato, chicken that’s baked instead of fried, and a homemade tzatziki sauce made from Greek yogurt, it’s packed with fresh flavors and protein but won’t leave you feeling sluggish after eating.
8. Creamy Avocado Tuna Salad
Made with common kitchen staples like canned tuna, red onion, avocados, lemon juice, and olive oil, this is the effortless lunch recipe you need in your life. Plus, it can be prepped ahead of time and enjoyed as is, over a bed of lettuce or on a sandwich.
9. Roast Chicken Niçoise Salad
This roast chicken Niçoise salad has everything you need for a much-needed energy boost in the middle of the day. With roasted chicken and potatoes, haricots verts, hard-boiled eggs, tomatoes, olives, and light lemon vinaigrette, this is one of those lunch recipes you’ll want to make on repeat.
10. California Roll Sushi Bowls
Sushi isn’t usually something you’d attempt to make at home, but this deconstructed version couldn’t be easier to throw together. Inspired by a classic California roll, it combines seasoned sushi rice with crab, nori, fresh veggies, and sriracha mayo. Layer everything together in a bowl to enjoy all the flavors of your favorite sushi takeout without the steep delivery fee.
11. Spicy Shrimp With Pesto Zoodles
This recipe swaps out traditional spaghetti in favor of zucchini noodles and tops them with a lemony pesto sauce and sautéed shrimp tossed with spices. Not only is it light enough to eat mid-day and during warmer weather, but it’s also super easy to make.
12. Greek Lemon Cucumber Pasta Salad
Rather than opting for a traditional mayo-based pasta salad, try this refreshing alternative. With a blend of chopped veggies, feta, and pasta tossed in a lemon vinaigrette, this is tasty enough to eat for lunches all season long and won’t weigh you down afterward.
13. Arugula Chicken Salad with Grapes
If you’re looking for a salad that’s simultaneously fresh-tasting and loaded with protein, this recipe delivers. Plus, the prep is so minimal you can do it on even your busiest days. To save even more time, use leftover grilled chicken or cook your protein the night before. Then, simply throw together the chopped chicken with halved grapes, cherry tomatoes, and arugula and drizzle with a creamy homemade dressing.
14. Avocado Egg Salad
Not only is this avocado egg salad more filling than its traditional BLT counterpart, but it’s also super versatile and can be enjoyed alone, on a sandwich, or in a salad. All you have to do is mash an avocado with hard-boiled eggs, then throw chopped bacon, tomatoes, and scallions into the mix.
15. Baja Grain Bowl
This well-rounded grain bowl recipe makes the perfect light lunch for warm weather. The abundance of veggies makes this dish super fresh, while the brown rice and quinoa provide a healthy dose of carbs that’ll give you the motivation and brain power you need to end the day strong.
16. Pan Seared Salmon with Orzo Salad
Most people think that eating pasta at lunch automatically equates to feeling lethargic for the rest of the day. But since this recipe is loaded with veggies, salmon, and a tangy red wine vinaigrette, it’ll give you a burst of energy and won’t leave you feeling tired and drained.
17. Detox Salad with Lemon Ginger Dressing
If you’re looking for a nutrient-dense mid-day meal, look no further. With ingredients like finely chopped broccoli, shredded red cabbage, carrots, fresh parsley, cilantro, and more, this recipe will give you a veggie-fueled energy boost at lunchtime.
18. Keto Egg Roll in a Bowl
This bowl is packed with protein, so you’ll stay full longer and won’t experience that dreaded mid-afternoon slump. And with ingredients like paleo mayonnaise, coleslaw, and ground pork or chicken, this light but filling lunch is one you’ll want to put on the menu this season and beyond.
19. Italian Chopped Salad
With flavorful antipasto staples like pepperoni and provolone, ditalini pasta, romaine lettuce, and cannellini beans, this light lunch will be your new go-to when you’re craving Italian. The array of nutritious ingredients is enough to leave you feeling satisfied long after eating.
20. Taco Stuffed Peppers
While tacos are never a bad idea, they can sometimes leave you feeling extra full. However, since this taco recipe swaps out tortillas in favor of bell peppers, you can still experience all the flavors minus the fatigue.
21. Big Mac Salad
A deconstructed fast food burger that skips the bun? Say no more. This salad consists of lean ground beef drizzled with an easy Big Mac-inspired sauce and placed over a bed of romaine, tomatoes, diced pickles, and shredded cheese. So you can enjoy all the fast food flavors with none of the guilt.
22. Broccoli and Feta Salad
With ingredients like feta cheese, broccoli, pomegranate, and crispy fried onion, this recipe packs in tons of flavor and fresh ingredients. While the salad is enough to hold you over on its own, you can also top it off with your choice of protein if you wish.
Arianna Reardon, Contributing Writer
Arianna is a freelance writer and journalist, and the self-proclaimed hot and dirty martini queen. At The Everygirl, Arianna uses her authenticity and relatability to empower, inspire, and motivate women everywhere. Whether she’s writing about sex and relationships, career and finance, beauty and fashion, wellness, or home and living, Arianna’s passion shines through in all her work.
Jessica Friedhoff, Senior Lifestyle Editor
Jessica Friedhoff is the Senior Lifestyle Editor at The Everygirl, where she oversees the Home & Living category of the site. She writes and edits stories across a broad range of topics including decorating, food, entertaining, travel, and more. With a pulse on the latest trends, she uses her eye for detail and design to create timely, inspiring content for our readers.