"I don’t like to make assumptions, but I’ll go out on a limb here and say that most of us 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. However, 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 learn more.
1. Restaurant Worthy 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 by combining romaine, parmesan cheese, and a deliciously creamy homemade dressing with croutons. The best part is you can enjoy it as is or customize it as desired with protein or other additional toppings.
2. Shrimp Avocado Salad
If you’re a seafood lover, you’ll be obsessed with this recipe. Fresh herbs, avocado, cherry tomatoes, and grilled shrimp are tossed in a tangy lemon dressing to create a lunch that’s equal parts refreshing, nutritious, and satisfying.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.
9. 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 gluten-free pasta tossed in a lemon vinaigrette, this is tasty enough to eat for lunches all season long and won’t weigh you down afterward.
10. 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.
11. Mediterranean Bean and Rice Salad
This recipe tosses white rice and cannellini beans with fresh veggies and herbs in a lemon garlic vinaigrette 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.
12. 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.
13. Baja Grain Bowl
This well-rounded grain bowl makes the perfect light lunch recipe 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.
14. Italian Grilled Sausage Wraps
This is an ideal meal prep lunch since it requires a bit of grilling and won’t lose its flavor in the fridge. The dose of protein from the sausage and light carbs will hold you over throughout the afternoon, so you’ll be on fire until the end of the workday.
15. 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.
16. 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.
17. 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.
18. 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.
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. Pomelo and Kale Salad
Regardless of whether you’re a vegetarian, this salad recipe is surprisingly simple yet delicious and filling. It’s made with kale, pomelo fruit, toasted cashews, crispy onions, fresh basil, mint, and coriander to deliver a lunchtime meal that’ll boost your energy and improve your mood no matter what.