These five recipes from FitOn are perfect for embracing soup season while keeping your wellness goals on track.

5 Soup Recipes to Cozy Up With This Season

#1 Creamy Tomato Basil Soup

Rich, velvety, and brimming with fresh herbs, this classic soup is anything but ordinary. Packed with antioxidants from ripe tomatoes and a touch of basil, it’s the ultimate comfort food that won’t weigh you down. Pair it with a slice of whole-grain bread or enjoy it on its own for a light, satisfying lunch.

Recipe: Creamy Tomato Basil Soup

Servings: 4

Ingredients:

• 1 can diced tomatoes
• 1 tsp sea salt
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• ¼ cup coconut milk
• 32 oz vegetable broth
• 1 tbsp coconut oil
• Fresh basil leaves, for serving

Directions:

Step #1: Heat coconut oil in a large stockpot over medium heat. Add onion and garlic; sauté for 3-5 minutes until fragrant.

Step #2: Add diced tomatoes, vegetable broth, and sea salt. Bring to a boil, then reduce to a simmer for 15 minutes.

Step #3: Remove from heat and blend the soup with coconut milk until smooth and creamy.

Step #4: Serve hot with fresh basil.

#2 Cozy Chicken & Sweet Potato Soup

Looking for a soup that doubles as a complete meal? This cozy chicken and sweet potato soup adds hearty couscous and tender sweet potatoes to your classic chicken soup for an extra dose of healthy comfort. It’s packed with protein, fiber, and flavor, making it the perfect bowl to warm you up on chilly days. Bonus: it makes amazing leftovers!

Recipe: Cozy Chicken & Sweet Potato Soup

Servings: 4

Ingredients:

• ⅔ cup couscous
• 5 cups chicken broth
• 4 cloves garlic, minced
• 2 cups chicken breast, chopped
• 1 tbsp olive oil
• 1 onion, diced
• 2 celery stalks, diced
• 1 tsp turmeric
• 1 carrot, diced
• 2 sweet potatoes, peeled and cubed
• 1 tsp Italian seasoning
• Sea salt & black pepper, to taste

Directions:

Step #1: Heat olive oil in a large pot over medium-high heat. Add onion, carrots, and celery; cook for 4-5 minutes until beginning to become tender.

Step #2: Add sweet potatoes and cook for 3-4 minutes until they start to brown slightly. Stir in garlic, turmeric, and Italian seasoning; cook for 1 minute until fragrant.

Step #3: Pour in chicken broth and bring to a simmer. Cook for 10-15 minutes until sweet potatoes are almost tender.

Step #4: Add couscous and cook for 9-11 minutes until tender. Stir in chicken and cook until heated through.

Step #5: Taste and season with sea salt and black pepper as needed. Serve warm and enjoy!

#3 Winter Minestrone

Minestrone is a beloved Italian classic, and this winter version brings all the cozy comfort you crave. Packed with tender potatoes, hearty cannellini beans, and vibrant Swiss chard, it’s a thick, nourishing soup that warms you from the inside out. Perfect for a weeknight meal or make-ahead lunch, this soup proves that healthy can be hearty and satisfying!

Recipe: Winter Minestrone

Servings: 6

Ingredients:

• 2 tbsp olive oil
• 1 onion, chopped
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 3 oz thinly sliced pancetta, coarsely chopped
• 2 cloves garlic, chopped
• 1 lb Swiss chard, stems removed and chopped
• 1 russet potato, peeled and cubed
• 14 oz can diced tomatoes
• 1 sprig fresh rosemary
• 1 15-oz can cannellini beans, drained and rinsed
• 2 14-oz cans low-sodium beef broth
• 1 oz Parmesan cheese rind
• 2 tbsp fresh parsley, chopped
• Sea salt & black pepper, to taste

Directions:

Step #1: Heat olive oil in a large heavy pot over medium heat. Add onion, carrots, celery, pancetta, and garlic; sauté until the onion is translucent, about 10 minutes.

Step #2: Add Swiss chard and potato; sauté 2 minutes. Stir in diced tomatoes and rosemary sprig. Simmer until chard is wilted and tomatoes break down, about 10 minutes.

Step #3: Meanwhile, blend ¾ cup of the cannellini beans with ¼ cup of beef broth in a processor until almost smooth.

Step #4: Add the pureed bean mixture, remaining broth, and Parmesan rind to the pot. Simmer until potato pieces are tender, stirring occasionally, about 15 minutes.

Step #5: Stir in the remaining whole beans and chopped parsley. Simmer 2 more minutes until beans are heated through. Discard Parmesan rind and rosemary sprig.

Step #6: Ladle into bowls and serve warm.

#4 The Best Cabbage Soup

Cabbage soup never tasted so good! This vibrant, veggie-packed soup makes getting your daily greens easy, hearty, and satisfying. With lean ground turkey, fire-roasted tomatoes, and nutrient-rich cabbage and cauliflower rice, it’s the perfect bowl for warming up on a crisp day while keeping things healthy and flavorful.

Recipe: The Best Cabbage Soup

Servings: 4

Ingredients:

• 2 cups cauliflower rice
• 2 bay leaves
• 4 cloves garlic, diced
• 28 oz canned fire-roasted diced tomatoes
• 1 lb ground turkey
• 4 cups chicken broth
• 1 celery stalk, diced
• 2 tsp Italian seasoning
• 1 tsp kosher salt
• ½ tsp black pepper
• 4 cups green cabbage, chopped
• 1 onion, diced
• 1 carrot, diced
• 1 tbsp olive oil

Directions (Stove Top method):

Step #1: Heat a large pot or Dutch oven over medium-high heat. Add olive oil, then turkey, onion, salt, and pepper. Cook 4-5 minutes until turkey is browned and cooked through.

Step #2: Add carrots and celery; cook 3-4 minutes until beginning to soften.

Step #3: Stir in garlic and Italian seasoning; cook 1 minute until fragrant.

Step #4: Add cabbage, cauliflower rice, diced tomatoes, chicken broth, and bay leaves.

Step #5: Reduce heat to a simmer and cook 30-40 minutes, until cabbage and veggies are tender.

Step #6: Remove bay leaves, taste, and season with additional salt and pepper if needed. Serve warm.

Optional: You can also prepare this in an Instant Pot or Slow Cooker following similar layering and cooking times.

#5 Nourishing Butternut Squash Soup

Comfort food doesn’t have to be loaded with calories or fat. This cozy butternut squash soup is healthy, energizing, and full of nourishing ingredients that will leave you satisfied and warm. Sweet apples, fragrant sage, and a hint of nutmeg give it a cozy seasonal flavor, while creamy coconut milk adds richness without heaviness.

Recipe: Nourishing Butternut Squash Soup

Servings: 6

Ingredients:

• 2 butternut squash, peeled and chopped
• 1 onion, chopped
• 1 carrot, chopped
• 2 apples, chopped
• 4 cloves garlic, minced
• 2 cups vegetable broth
• ¾ cup canned coconut milk
• 1 fresh sage leaf
• ⅛ tsp cayenne pepper
• ¼ tsp nutmeg
• 1 tsp kosher salt
• ¼ tsp black pepper

Directions (Stovetop method):

Step #1: Heat a large soup pot over medium-high heat with a swirl of olive oil. Add onion and cook 6-8 minutes until tender.

Step #2: Add garlic and cook 1 minute until fragrant.

Step #3: Stir in butternut squash, carrot, apples, vegetable broth, sage, nutmeg, cayenne, salt, and black pepper.

Step #4: Bring to a simmer, cover, and cook 35-40 minutes until squash is tender.

Step #5: Add coconut milk and blend with an immersion blender until smooth (or blend in batches with a regular blender).

Step #6: Taste and adjust seasoning as needed. Serve warm.

Warm Up This Soup Season

Soup season is here, and these five recipes prove that healthy, comforting meals don’t have to be complicated. From creamy garlic tomato to nourishing butternut squash, each bowl is packed with flavor, nutrients, and cozy vibes perfect for chilly days. Whether you’re cooking for a weeknight dinner, meal prep, or a gathering with loved ones, these soups bring warmth, wellness, and satisfaction to every spoonful. Grab your pot, get cozy, and let this soup season be your most delicious and nourishing yet!

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Fortunately, we get multiple opportunities every day to make good food choices through our meals and snacks, and we’re sharing it all below. Ahead, 13 foods and ingredients known to support cognitive health, including brain-friendly lunch ideas to consider.

What Makes Foods Brain-Friendly?

“Brain foods” provide essential nutrients to support your brain function, protect against age-related cognitive decline, and help support your memory, focus, and mood. Brain-friendly foods are typically good sources of nutrients like:

• Antioxidants: Compounds that protect your brain cells from the damage of oxidative stress and inflammation, which are leading factors in an aging brain.
• Healthy fats: Omega-3s (EPA and DHA) play a critical role in maintaining the structure and fluidity of brain cell membranes — essential for your brain cells to communicate.
• Micronutrients: Vitamins and minerals like B vitamins, vitamin K, magnesium, and zinc are crucial for supporting the function of neurotransmitters (brain chemicals), blood flow, and overall brain energy.
• Fiber: Supports brain health by keeping your blood sugar levels steady and preventing energy crashes, which can make it hard to focus. Fiber also supports a healthy gut, which influences your brain through the gut-brain connection.

By nourishing your brain with these key nutrients, brain-friendly foods help optimize mental performance and protect your long-term cognitive health.

13 Brain-Friendly Lunch Ideas

#1 Blueberries

Don’t let these tiny berries fool you. They’re packed with antioxidants, particularly ones called anthocyanins, which give blueberries their beautiful coloring. Studies suggest that eating wild blueberries may delay brain aging and boost cognitive functions.

How to Eat: Enjoy blueberries added to salad bowls, overnight oats, smoothies, or wraps. Or, for an easy-prep option, add them to the batter of your favorite baked goods like muffins or oatmeal bars, and serve them with lunch for the week.

#2 Avocados

Rich in monounsaturated fats, avocados support healthy blood flow, which is essential for brain function. Better blood flow means better nutrient delivery to the brain, keeping it sharp and energized. Avocados also contain unique antioxidants with brain-protective properties.

How to Eat: Slather avocado on sourdough toast or a grain-free wrap with veggies (like sprouts, grated carrots, and hummus) for lunch, use it in place of mayo for tuna salad, or make a guacamole to dip to enjoy as a side dish, alongside fresh veggies like bell peppers.

#3 Walnuts

Walnuts are a great source of DHA, an omega-3 fatty acid essential for brain health. They can help improve brain performance and reduce inflammation, which may have protective effects against brain-related diseases as you get older.

How to Eat: Toss a handful of walnuts into your lunch box alongside fresh fruits (like grapes and berries) and dark chocolate pieces, add a serving to your grain bowl or salad, or incorporate them into your favorite energy ball recipe. 

#4 Salmon

Fatty fish like salmon are rich in omega-3s, particularly EPA and DHA, which help maintain the structure of your brain cells. They also help in managing mood and preventing age-related cognitive decline.

How to Eat: Roast some salmon for the week ahead and serve it sliced into a salad or wrapped in a veggie-packed tortilla for lunch. You can also enjoy it smoked as a topping for your avocado toast, or add to homemade poke bowls.

#5 Dark Chocolate

High in compounds that have antioxidant and anti-inflammatory benefits, dark chocolate boosts blood flow to your brain, which can help you think more clearly and perhaps improve your memory. It also triggers the release of endorphins, enhancing mood — which may not be surprising since it’s so delicious. Choose 70% cocoa dark chocolate or higher for the most benefit, and opt for unsweetened. 

How to Eat: Sprinkle it on a protein-packed yogurt parfait, make your own chocolate chip protein bars, or enjoy it as a tasty and antioxidant-rich dessert alongside your savory lunch spread.

#6 Turmeric

Turmeric is known for its yellow color and use in Indian and Southeast Asian cuisine. Its active compound is curcumin, which can help reduce inflammation and oxidative stress. Increase how much curcumin is absorbed by your body by pairing turmeric with a dash of black pepper.

How to Eat: Add turmeric to protein-packed lunch smoothies, sprinkle it over roasted veggies, or use it in homemade soups that you can pack in a thermos for lunch.

#7 Broccoli

A cruciferous vegetable rich in antioxidants and vitamin K, broccoli supports healthy brain function. When you chew broccoli, it releases sulforaphane, which has numerous benefits. Sprinkling a little mustard seed on your broccoli helps increase the amount of sulforaphane your body can use.

How to Eat: Toss some raw broccoli florets in your lunch box with a side of ranch or hummus, or steam it the night before with a little salt, pepper, and olive oil, and mustard seed. 

#8 Pumpkin Seeds

Pumpkin seeds are a great source of magnesium, zinc, iron, and copper, which are important for memory, brain signaling, and overall cognitive function. Choose dry-roasted or raw for the most health benefits.

How to Eat: Pumpkin seeds are great on their own, as part of a homemade trail mix, or even added to a veggie wrap or salad as a plant-based topper high in protein.

#9 Eggs

Eggs are high in choline, an essential nutrient for mood and memory, and for preventing age-related cognitive issues. They also contain B vitamins that help reduce levels of homocysteine, a compound linked to cognitive decline when it gets too high.

How to Eat: Hard-boiled eggs are a portable protein-rich food that travels well in a lunch box, but you could also fry an egg for a sandwich or make egg salad with whole-grain crackers.

#10 Kale

Leafy greens like kale are loaded with brain-protecting antioxidants, vitamins, and minerals. Eating more leafy greens has been associated with slower cognitive decline.

How to Eat: Roasted kale chips make a great lunch box side, or you could massage chopped kale with olive oil and vinegar for a nutrient-packed lunch salad.

RELATED: The Healthiest Dark Leafy Greens You Should Add to Your Diet

#11 Beets

Beets improve blood flow to your brain by boosting the production of nitric oxide, which relaxes blood vessels and improves cognitive functions like memory and concentration.

How to Eat: Cooked chopped beets are lovely in a lunch salad, or you could try homemade beet hummus served with crackers.

#12 Almonds

High in the antioxidant vitamin E, almonds help protect against cognitive decline by reducing oxidative damage. They’re also a good source of healthy fats for your brain.

How to Eat: Raw almonds are easy to toss into your lunch box as a side snack with fresh berries, but you might enjoy them chopped in your salad, or in the form of almond butter in recipes like protein balls or chia seed pudding. 

#13 Green Tea

Green tea contains an amino acid called L-theanine, which works together with caffeine to improve brain function, focus, and memory. Green tea also provides antioxidants called catechins that protect your brain cells from oxidative damage.

How to Eat: Bring green tea (or matcha) in a thermos to sip on with your lunch, which can be great either hot or cold.

Mid-Day Brain Fuel

Hungry yet? We encourage you to try some of these ideas next time you’re planning lunches for the week or grabbing a mid-day meal on the go. You might be surprised by how simple and delicious it can be to support your brain health at any meal.

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It requires some planning, but the payoff is worth it! You’ll save money (no need to splurge on expensive takeout), you’ll support your physical health (with good-for-you nutrients), and you’ll benefit your mind (hello, brain food). And even if you’re working or studying from home, having ready-to-go options will only help support you and your goals. You’ll be less likely to snack on comfort foods and more likely to reach for nutritious options. Plus, these packable lunches are family-friendly and perfect for kids and adults alike! 

Ahead, 12 delicious packable lunches that will keep you energized, focused, and full — even if you aren’t going back to school.

The Key Components of a Healthy Packable Lunch 

First, let’s discuss two key components to building a healthy packable lunch: ingredients and portion size.

Step One: Focus on Eating for Nutrient Density 

You want your lunch to be filling, nourishing, and full of nutrient-dense foods. This includes foods in their least processed form, such as fruits, veggies, lean proteins, legumes and whole grains, and healthy fats.

By adopting this eating style, you’ll avoid sneaky sugars, artificial ingredients, and processed foods! Plus, you’ll boost your intake of vitamins and minerals, keep your blood sugar stable and your energy levels high. Goodbye, brain fog and mid-day fatigue!

RELATED: Eating For Longevity: Top Tips For Eating Your Way to a Healthier Life

Step Two: Build a Balanced Plate (or Box)

Ingredients are key, but it’s a little more nuanced than that! Mindfully building a plate with proper portion sizes and a balanced ratio of macronutrients is of equal importance. Your packable lunch should include the following:

Lean Proteins: Such as turkey, chicken, wild-caught salmon, Greek yogurt, hard-boiled eggs, legumes, and tofu

Omega-Rich Fats: Such as avocados, nuts, seeds, and olive oil

Healthy Carbs: Such as fruits, veggies, quinoa, and oats 

Filling Fiber: From whole food sources such as whole grains, fruits, and veggies

Let’s take a closer look at what this looks like with 12 healthy packable lunches you’ll actually look forward to eating each day. 

12 Healthy & Delicious Packable Lunches 

These can all be adjusted based on taste or food preference. Don’t like turkey? Try chicken instead. Want to make it dairy-free? Skip the cheese or swap it out for a plant-based alternative!

#1 Healthy Turkey Club Sandwich 

Serves: 1

Ingredients:

• 1 gluten-free sandwich bun or sliced bread
• 1 tbsp avocado-based mayonnaise (or mashed avocado)
• 2 slices of low-sodium turkey breast (nitrate and antibiotic-free, like Applegate brand)
• 1 slice of cooked bacon
• ¼ avocado, sliced 
• Lettuce and tomato 

Directions:

Step #1: Spread the mayo on the sandwich bun. Then, add the turkey and bacon and top with avocado, lettuce, and tomato.

Step #2: Add to your packable lunch container along with any other optional add-ins. 

Pack With:

• Nuts or seeds of choice (such as almonds, walnuts, cashews, or pumpkin seeds) 
• Fresh fruit of choice (berries, grapes, or sliced apple) 
• Sliced veggies (carrots, cucumber, or celery)

#2 Turkey Burger & Greens Bento Box

Serves: 1

Ingredients:

• 1 cooked turkey burger or sliced roasted turkey breast 
• 1 cup broccoli florets, steamed 
• 4 small cheddar cheese cubes (optional) 
• Dressing of choice, for drizzling

Directions:

Step #1: Add all ingredients minus the dressing to a bento-style lunch box. 

Step #2: Next, add the dressing to a small sealable sauce container. Pack in the lunch box with turkey and greens. 

Step #3: When ready to enjoy, drizzle with dressing of choice. Enjoy as a simple and filling on-the-go lunch.

Pack With: 

• Fresh fruit of choice, such as blueberries, strawberries, or sliced oranges
• Almond flour crackers (like Simple Mills brand)

#3 Gluten-Free Vegetarian Pasta Salad

Serves: 1

Ingredients:

• 1 cup cooked gluten-free pasta (use chickpea or lentil pasta for added protein!) 
• ¼ cup balsamic vinegar or Italian dressing (like Primal Kitchen brand) 
• ½ cup cannellini beans (optional for added protein) 
• ½ tomato, cubed 
• ½ cucumber, chopped 
• 2 tbsp chopped red onion 
• Freshly chopped herbs of choice 
• Sea salt and pepper to taste 

Directions:

Step #1: Add all ingredients to a large mixing bowl and toss to combine. 

Step #2: Transfer to an on-the-go lunch container and enjoy! 

Pack With:

• Side of fresh fruit of choice 
• Piece of 70% or darker dark chocolate 

RELATED: The 5 Best Low Carb Pasta Dishes to Enjoy Any Night of the Week

#4 Healthy Chicken Salad 

Serves: 1

Ingredients: 

• 1 cup cooked shredded chicken (rotisserie works well) 
• ¼ cup chopped celery 
• 2 tbsp chopped red onion 
• 2 tbsp avocado-based mayo 
• Freshly chopped herbs of choice (such as dill or oregano)
• Drizzle of freshly squeezed lemon juice
• Pinch of sea salt and pepper 

Directions:

Step #1: Add all ingredients to a large mixing bowl and mix well. 

Step #2: Transfer to a container that’s easy to take on the go and serve on its own or with lettuce leaves. 

Pack With: 

• Almond flour crackers with nut butter  (like Simple Mills brand)
• Banana, or fruit of choice

#5 Avocado Turkey Roll-Ups

Serves: 1

Ingredients: 

• 3 slices roasted turkey breast (like Applegate brand)
• 1 tbsp Dijon mustard 
• ½ avocado, sliced 

Directions:

Step #1: Add the mustard and sliced avocado to the center of each slice of turkey. Then, roll up and add to your packable lunch container (such as a bento-style box). 

Pack With:

• Sliced bell pepper and cucumber served with hummus
• Fruit of choice

#6 Breakfast For Lunch Bento Box

Serves: 1

Ingredients: 

• ½ cup cooked rolled oats 
• 1 hard-boiled egg 
• ½ sliced banana 
• Sprinkle of hemp seeds 
• Drizzle of pure maple syrup 

Directions:

Step #1: Add the rolled oats to a bento-style box and serve alongside a sliced hard-boiled egg and sliced banana. 

Step #2: Sprinkle with hemp seeds and enjoy with a drizzle of pure maple syrup 

Pack With:

• ½ sliced avocado
• Fresh mixed berries, such as blueberries, raspberries, and strawberries

#7 Mediterranean Style Bento Box

Ingredients: 

• 1 cup sliced vegetables of choice (such as carrots, cucumbers, bell peppers)
• ¼ cup pitted olives
• Sliced cheese 

Pack With:

• Single-serve hummus packs
• Hard-boiled eggs
• Grain-free crackers or pita bread

Directions:

Step #1:Add all ingredients to a bento-style lunch box, customizing as needed. Swap out the mozzarella for hummus, or add in some hard-boiled eggs or nut butter packs for added protein!

RELATED: 15 Mediterranean Diet-Inspired Snack Ideas

#8 The Ultimate Energizing Snack Pack

Ingredients: 

• 1 cup oats, rolled
• ¼ cup shredded coconut
• ½ cup peanut butter
• 2 tbsp maple syrup
• 1 tsp vanilla extract
• ¼ tsp sea salt
• 1 tsp cinnamon
• 1 tbsp coconut oil
• 1 tbsp cacao nibs

Directions:

Step #1: To prep the energy balls, add all ingredients minus the cacao nibs to a food processor or high-speed blender and blend until the mixture comes together. Add the cacao nibs and pulse again until combined.

Step #2: Add the mixture to a bowl and set in the fridge for 15 minutes. Once chilled, roll into bite-sized rounds.

Step #3: Add to your packable lunch container along with any other optional add-ins, such as mixed berries, nut or seed butter, and hard-boiled eggs.

Pack With:

• Sliced banana or mixed berries 
• Single-serve nut or seed butter
• Hard-boiled eggs

#9 Mason Jar Salad

Ingredients: 

• 2-3 tbsp salad dressing of choice
• ½ cup protein of choice (such as pre-cooked chicken breast, tofu, beans, or lentils)
• ½ cup chopped veggies of choice (such as cucumbers or tomatoes)
• ¼ cup nuts or seeds of choice (such as walnuts, pumpkin seeds, or hemp seeds)
• 1-2 cups chopped salad greens (such as arugula, romaine, spinach, or baby kale)

Directions:

Step #1: In a wide-mouth mason jar, add the salad dressing of choice to the bottom layer.

Step #2: Layer the salad ingredients on top, adding any veggies of choice. 

Step #3: Top with additional add-ins, such as pumpkin seeds, walnuts, or sliced fruit.

Step #4: Pack in a lunch box with any additional ingredients such as mixed berries, cucumber, avocado, hummus, or sliced cheese. 

Step #5: When ready to serve, shake the jar to mix everything together. 

Pack With:

• Mixed berries 
• ¼ avocado 
• Hard-boiled eggs
• Sliced cucumber

RELATED: Delicious Protein-Packed Salads That Will Actually Fill You Up

#10 Sunflower Butter and Banana Pinwheels 

Ingredients: 

• 2 tbsp sunflower seed butter (or nut butter of choice) 
• 1 Banana, sliced
• 2 tortillas of choice 

Directions:

Step #1: Before starting, you may want to soften the tortilla by microwaving for 10-15 seconds. This will prevent tearing.

Step #2: Next, spread the sunflower seed butter on a whole wheat tortilla or tortilla of choice. 

Step #3: Add sliced banana and any additional add-ins (such as granola, honey, or berries). 

Step #4: Start at the edge of the tortilla and roll up tightly. 

Step #5: Slice into pinwheels and add to a bento-style lunch box with any additional lunch ingredients. 

Pack With:

• Fresh fruit of choice, such as mixed berries
• Sliced raw veggies of choice
• A handful of nuts or seeds, such as almonds or walnuts 

#11 Pesto & Parmesan Breakfast Egg Muffins

Ingredients:

• 12 eggs
• 2 cups baby spinach, chopped
• ½ cup cherry tomatoes, chopped
• ¼ cup parmesan cheese, grated
• ¼ cup pesto
• 1 tbsp olive oil
• Sea salt & black pepper, to taste

Directions:

Step #1: Start by preheating the oven to 350°F and grease a muffin tin with oil.

Step #2: Add the eggs to a large mixing bowl and whisk well. Season with salt and pepper and add the chopped spinach, cherry tomatoes, and parmesan cheese.

Step #3: Pour the egg mixture into the muffin tins, filling halfway.

Step #4: Add 1 teaspoon of pesto to each egg muffin.

Step #5: Bake for 20-25 minutes, until the muffins are set and cooked through.

Step #6: Pack in your lunch box! 

Pack With:

• ¼ avocado 
• Nuts or seeds of choice 
• Sliced raw veggies of choice
• Grain-free crackers or pita bread

#12 Herby Egg Salad

Ingredients: 

• ¼ cup celery, diced
• 4 eggs, chopped (or sub 1 can rinsed and drained chickpeas)
• ½ cup mixed greens
• 1 green onion
• ⅛ cup Greek yogurt
• 1 tbsp dill leaves, chopped
• 1 tbsp mayonnaise
• ½ tbsp dijon mustard
• sea salt & black pepper, to taste 

Directions:

Step #1: Add the yogurt, mayo, and mustard to a bowl. Add in the remaining ingredients and mix well. 

Step #2: Transfer to a container that’s easy to take on the go. Serve on its own or enjoy with lettuce leaves, pita bread, or almond-based chips or crackers.

Pack With:

• Single-serve hummus packs
• Hard-boiled eggs
• Almond flour crackers (such as Simple Mills) with nut butter or cheese

Meal Prep Upgrade Tips

Put your healthy packable lunch ideas to good use with these simple hacks. 

#1 Plan Out Your Meals in Advance!

When it comes to meal prep lunch ideas, gather your inspiration a week in advance to allow plenty of time to plan out your menu.

#2 Organize Your Pantry and Fridge

Before you can start prepping your packable lunch ideas, you’ll need all the ingredients! Take an inventory of your kitchen to determine what items are missing.

#3 Buy Bulk

Having staples on hand and ready to use (like oats, sweet potatoes, and quinoa) can make meal prep lunch ideas come to life with ease. This works for low-carb lunch ideas, too! Fill your kitchen with nuts, seeds, and frozen staples like broccoli — you’ll save time and money.

#4 Make a List!

This is the most important rule when planning meal prep lunch ideas. Never go to the store empty-handed!

#5 Treat Yourself to a New Lunch Box or Bag 

There’s just something about enjoying lunch from a bento box or packing your lunch in a stylish lunch bag that makes prepping your lunch a bit more exciting, right? Just like buying a new workout outfit may help boost motivation, treating yourself to a new lunch box or lunch bag may be just what you need to get inspired to whip up some of these healthy packable lunches all year long! 

Give Your Packable Lunches an Upgrade  

No matter what this season of life looks like for you (back to school, back to work, staying at home), upgrading your lunch with some drool-worthy and equally as nourishing meal prep lunch ideas is always a good plan. 

So, use these twelve recipes as an excuse to give your daily lunch a bit of an upgrade — your tastebuds will thank you!

Want more healthy eating inspiration? Sign up for FitOn PRO and get access to thousands of exclusive recipes, including foods you’ll love to eat and personalized meal plans!

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Why Protein Matters

While all macronutrients play an important role in a balanced and healthy diet, obtaining an adequate amount of protein in your mid-day meal is particularly crucial! Thanks to its high satiety value and ability to regulate blood sugar, protein has been shown to contribute to better appetite control throughout the day — thereby supporting weight management and reducing overall calorie intake. Plus, protein-rich foods are linked to improved mental focus and sustained energy levels, which can help us prevent those afternoon slumps before they take place! And if opting for lean, whole-food protein sources, you’re supplying your body with a range of essential vitamins, minerals, and nutrients.

Additional Benefits of High-Protein Lunches

Proving just how important this macronutrient is, here are some other science-backed benefits of protein. Including protein in your lunch may help to:

• Improve mood and cognitive function
• Support bone health and reduce the risk of osteoporosis
• Bolster the immune system
• Aid tissue repair and wound healing
• Support heart health

Boost Your Lunch with a Serving of These High-Protein Foods

If you’re trying to boost your protein intake, know that you can always increase the protein content in any meal by adding an additional serving of protein! Here are some lean and healthy sources to consider when building your lunch menu. Hint: these can be added to any high–protein lunch ideas below!

Cottage Cheese: ½ cup = 12 grams of protein 

Boneless skinless chicken breast: 4 oz =  26 grams of protein 

Wild-caught canned salmon: 3 oz = 18 grams of protein 

Hard-boiled eggs: 1 egg = 6.2 grams of protein 

Plain non-fat Greek yogurt: ½ cup = 11 grams of protein 

Raw almonds: 2 oz = 10.7 grams of protein 

Hemp seeds: 3 tbsp = 9.5 grams of protein

Pumpkin seeds: 2 oz = 15 grams of protein

Chickpeas: ½ cup = 6 grams of protein

Lentils: 100 grams (dried) = 23.6 grams of protein

High-Protein Lunch Ideas

#1 Cottage Cheese Greek Salad Bowl

Low in calories and carbs and packed with protein, this lunch bowl features cottage cheese — a trendy protein-packed option with a blank canvas. Loved by health enthusiasts looking to maximize their protein intake, it’s used as the star ingredient (in place of feta) in this meal prep-friendly bowl. For an added protein boost, add a serving of chicken breast or chickpeas!

Ingredients:

• 1 cup tomato, diced
• 1 cup cucumber, diced
• 1 cup cottage cheese
• ⅓ cup red onion, diced
• ¼ cup Kalamata olives, pitted
• 1 tbsp olive oil 
• Handful of fresh parsley, chopped
• Handful of fresh mint, chopped 
• Sea salt and black pepper, to taste 
• Squeeze of fresh lemon, optional 

Pack with: 

• Grain-free crackers
• A side of dressing, such as olive oil and vinegar
• Optional side of protein such as shredded chicken or canned tuna or salmon

Directions:

Step #1: In a large mixing bowl, add 1 cup of cottage cheese as the salad base. Then add the cucumber, tomato, red onion, and olives. Mix until well combined. 

Step #2: Toss in the fresh herbs, sea salt, black pepper, and olive oil. Stir well, adding a squeeze of fresh lemon juice if desired. 

Step #3: Transfer to a portable container with a tight-sealing lid. Store in the fridge until ready to pack and enjoy!

#2 One-Pot Lasagna Soup

Trending all over TikTok, this one-pot lasagna soup is the perfect high-protein lunch that screams healthy comfort food. It contains all the savory flavors of traditional lasagna, but in the form of a better-for-you, easy-to-pack soup. To amp up the protein content, we used chickpea lasagna noodles, added lean ground beef, and swapped ricotta for cottage cheese. The best part? It’s easy to customize! Add chopped zucchini, mushrooms, or any additional veggies of choice. And if you don’t have lasagna noodles, you can use any gluten-free pasta as a substitute. Double or triple the recipe and store for later.

Ingredients:

• 1 pound lean ground beef
• 4 cups chicken broth or bone broth
• 1 small yellow onion, diced
• 1-2 garlic cloves, minced
• 28 oz crushed canned tomatoes
• 15 oz can tomato sauce of choice
• 1 tbsp tomato paste, optional 
• ½ tbsp dried oregano
• 1 tbsp dried basil
• Sea salt and black pepper, to taste
• 1 16 oz container cottage cheese
• 8-10 uncooked lasagna noodles, broken into pieces (or any gluten-free pasta of choice)

Pack with:

• Parmesan cheese, to serve (or dairy-free alternative)
• Shredded mozzarella, to serve (or dairy-free alternative)
• Extra side of cottage cheese, to serve

Directions:

Step #1: In a large pot, cook the ground beef over medium heat. Add the onion and cook until the meat is browned and onions are soft. Add the minced garlic and cook for another 1-2 minutes.

Step #2: Stir in the oregano, basil, sea salt, and black pepper. Then add the crushed tomatoes, tomato sauce, tomato paste, and broth and simmer for 10-15 minutes. Crush the lasagna noodles and add to the mixture, simmering for another 10-12 minutes or until the pasta is cooked.

Step #3: Once the soup has finished simmering, stir in the cottage cheese and any other mix-ins such as sliced zucchini or mushrooms. 

Step #4: Store in the fridge or freezer until ready to serve. To reheat the soup from frozen, remove from the freezer and place in the fridge to thaw. Then, reheat on the stovetop or in the microwave.

Step #5: To prep your packable lunch, pour a serving into a portable bowl and seal tight. Pack with optional cheese toppings or added cottage cheese.

#3 10-Minute Spicy Salmon Rice Bowl

Another viral hit is this protein-packed salmon bowl. Easy to enjoy on the go, it’s perfect for busy days when you need a quick and easy lunch — especially if you have leftover rice that needs to be used up. Plus, it’s delicious with both canned salmon or canned tuna — the choice is yours! And to make it even more nutritious, we’re serving it with a homemade Greek yogurt spicy aioli in place of spicy mayo. 

Ingredients:

• ½ cup white or brown rice, pre-cooked
• 1 can tuna or salmon, drained 
• 2-3 tbsp Greek yogurt spicy aioli 
• ½ large carrot, julienned, to serve 
• ½ cup cucumber, chopped, to serve 
• Roasted seaweed sheets, to serve

Homemade Spicy Greek Yogurt Aioli 

• ½ cup plain Greek Yogurt
• 1 tbsp sriracha sauce
• 1 tsp raw honey
• 1 clove garlic, minced
• Squeeze of fresh lemon juice
• Sea salt and black pepper, to taste

Pack with: 

• Roasted seaweed sheets
• Side of Greek yogurt spicy aioli
• ½ ripe avocado, to serve

Directions:

Step #1: Prep the Greek yogurt aioli by combining all the ingredients in a small bowl. Mix until smooth. 

Step #2: Next, strain the water from the tuna or salmon and add to a separate medium-sized bowl with 2-3 tbsp of the Greek yogurt aioli. Stir well, then add to a small meal-prep container. 

Step #3: In separate sealable containers, pack the rice, veggies, and optional toppings such as avocado and seaweed sheets. Option to pack additional dressing to serve.

#4 Egg Salad Lettuce Cups

This lightened-up Egg Salad is made with Greek yogurt and mashed avocado for an easy-prep lunch that’s satisfying and satiating. Pack it with lettuce cups for a low-carb alternative to bread, and enjoy it with a side of fresh fruit or protein-rich hemp or pumpkin seeds.

Ingredients:

• 6 large hard-boiled eggs, chopped
• ¼ cup plain Greek yogurt, unsweetened 
• 2-3 tbsp mashed avocado
• 2-3 tsp Dijon mustard
• 2-3 celery stalks, finely chopped
• ¼ cup red onion or 2 green onions, finely chopped 
• 2 tbsp dill leaves, chopped
• 2 tbsp fresh chopped parsley
• ¼ tsp smoked paprika 
• Sea salt & black pepper, to taste 

Pack with: 

• Butter lettuce or iceberg lettuce
• Sliced avocado, to serve 
• Cooked bacon or smoked salmon, to serve
• Hemp or pumpkin seeds, to serve  

Directions:

Step #1: In a large bowl, combine the chopped eggs, celery, onion, dill, and parsley. Then, stir in the Greek yogurt, mashed avocado, and Dijon mustard. Sprinkle in the smoked paprika, black pepper, and sea salt and stir well to combine. 

Step #2: Pack the egg salad in an airtight meal prep container. Pack with butter or iceberg lettuce and optional avocado, smoked salmon, cooked bits of bacon, and a side of hemp seeds or pumpkin seeds. When ready to serve, portion the egg salad into the lettuce cups and top with desired toppings of choice!

#5 Deconstructed Black Bean Bowls

These tacos are made with 10 simple ingredients and come together in minutes. Perfect for busy weeks when you’re looking for a nutritious mid-day meal!  

Ingredients:

• 2 cloves garlic, minced
• 1 tbsp tomato paste
• 30 oz canned black beans, drained and rinsed
• sea salt & black pepper, to taste 
• ¼ cup cilantro, chopped
• 1 canned chipotle pepper in adobo, minced
• ½ tsp oregano
• 2 tsp olive oil
• ½ onion, diced
• 2 tbsp water

Pack with:

• Gluten-free tortillas
• Sliced avocado or guacamole
• Shredded lettuce and chopped tomatoes
• Shredded cheese or dairy-free alternative
• Greek yogurt

Directions:

Step #1: Heat the olive oil in a skillet over medium-high heat.

Step #2: Add the onion and chipotle pepper. Cook for 4-5 minutes until the onion begins to soften. Add the garlic and oregano. Cook for about one minute until fragrant. Add the black beans, tomato paste, and water.

Step #3: Stir to combine and cook for about 5 minutes until tomato paste has fully dissolved and the beans are warmed through. Taste and season as needed.

Step #4: Portion the black bean mixture into meal-prep containers to pack for lunch. Option to pack with a side of gluten-free tortillas and any other toppings of choice such as guacamole, chopped lettuce and tomatoes, shredded cheese, or Greek yogurt.

RELATED: 6 Healthy Taco Recipes That Taste Better Than The Real Thing

#6 Falafel & Hummus Bowls

Made from protein-rich plant foods like chickpeas and almond flour and baked to crispy perfection, this Mediterranean diet-inspired recipe is easy to pack for lunch on the go and full of good-for-you ingredients. Pack it with a side of Tzaki or hummus for dipping, and enjoy it with fresh veggies or pita!

Serves: 4

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 small onion, finely chopped
• 3 garlic cloves, minced
• ¼ cup chopped fresh parsley
• ¼ cup chopped fresh cilantro
• 1 tsp ground cumin
• ½ tsp ground coriander
• ¼ tsp paprika
• ¼ tsp cayenne pepper (optional)
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 2 tbsp almond flour
• Salt and pepper, to taste
• Cooking spray

Pack with: 

• Hummus or tzatziki
• Greek salad or tabbouleh
• Fresh pita or grain-free crackers
• Fresh sliced veggies

Directions:

Step #1: Preheat the oven to 375 degrees F.

Step #2: In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, paprika, cayenne pepper (if using), lemon juice, olive oil, almond flour, salt, and pepper. Pulse until well combined, but not pureed.

Step #3: Shape the mixture into 2-inch balls and place them on a lightly greased baking sheet. Flatten each ball slightly with the back of a spoon. Before baking, lightly spray the falafels with cooking spray.

Step #4: Bake for 20-25 minutes or until golden brown and crispy on the outside. Remove from the oven and let cool completely.

Step #5: In a bento box or segmented lunch box, pack 2-3 falafels, a dipping sauce such as hummus or tzatziki, a serving of Greek salad (or salad of choice), and fresh pita or crackers. Enjoy this high-protein meal-prep lunch!

#7 Mediterranean Hummus & Quinoa Salad Bowl

Another Mediterranean-inspired meal is this light yet nourishing plant-based protein salad. Its primary source of protein is from quinoa (a complete protein), which can easily be increased by swapping feta for cottage cheese or adding another vegetarian source of protein, such as lentils or chickpeas. You can even add shredded chicken or diced hard-boiled eggs! Easy to pack and assemble on the go when you want something healthy and nutrient-rich!

Serves: 4

Ingredients:

• 1 cup quinoa, uncooked
• 1 large seedless cucumber, chopped
• ⅓ cup red onion, roughly chopped
• 1 ½ cups cherry tomatoes, roughly chopped
• 1 red bell pepper, chopped (optional)
• ½ cup pitted Kalamata olives, roughly chopped (optional)
• 1 cup canned chickpeas, rinsed and drained
• ¾ cup fresh parsley
• ½ cup feta cheese
• 4 cups baby spinach or mixed greens

Hummus dressing:

• ½ cup hummus of choice
• 2 tbsp extra virgin olive oil
• 2 tbsp lemon juice
• 2 tbsp water
• ¼ tsp dried oregano 
• 1-2 tsp Dijon mustard, optional 
• Sea salt and black pepper, to taste

Directions:

Step #1: In a medium pot, cook the quinoa according to packaged instructions. Onced fully cooked, remove from heat and set aside covered for 5 minutes.

Step #2: Meanwhile, create the hummus dressing. In a small bowl, mix the hummus, olive oil, lemon juice, water, spices, and optional Dijon. You can also customize it with any additional flavorings, such as thyme or red pepper flakes.

Step #3: Once the quinoa is cooked, assemble the salad (note: you can save time by prepping the quinoa in advance!). For the salad, combine the cooked and cooled quinoa with the tomatoes, cucumber, pepper, onion, olives, chickpeas, feta, and spices. Toss until well mixed.

Step #4: Portion and pack the prepped salad, packing the dressing in a separate container. Store in the fridge until ready to enjoy!

#8 High-Protein Make-Ahead Soba Noodle Salad

Easy-prep noodles are trending, and this make-ahead cold noodle bowl definitely doesn’t disappoint. Full of veggies, edamame, and dressed with a creamy peanut sauce, this mason jar noodle salad is one of those high-protein lunch ideas that never disappoints. Prep in advance and enjoy on busy days.

Ingredients:

• 4 oz soba noodles
• 1 cup broccoli florets, roughly chopped
• 1 bell pepper, finely sliced
• 1 cup carrots, shredded or julienned
• 1 cup shredded cabbage 
• 2 cups shelled edamame
• 2 green onions, finely diced
• ¼ cup cilantro, chopped
• 2 tbsp sesame seeds, optional 

Peanut Ginger Dressing:

• 3 tablespoons creamy peanut butter
• 2-3 tbsp soy sauce or coconut aminos (low-sodium)
• 1-2 tbsp rice vinegar
• 1-2 tsp ginger, minced or grated
• 1 tbsp sesame oil
• 1-2 tsp honey or maple syrup, optional 
• 1 clove garlic, minced
• 2-4 tbsp warm water, as needed to thin 

Directions:

Step #1: To prepare dressing, whisk together the peanut butter, coconut aminos, rice vinegar, ginger, sesame oil, garlic, and optional honey or maple syrup. Add 1 tbsp of warm water at a time, as needed to thin. Set aside.

Step #2: Meanwhile, cook soba noodles according to packaged directions. Once cooked, remove from heat, strain, and set aside to cool. 

Step #3: In a large bowl, toss together the cooled noodles with the veggies, edamame, and fresh herbs. Coat with half the salad dressing, and toss until well combined.  

Step #4: Portion the noodle salad into mason jars, packing a serving of dressing separately on the side. Place in the fridge until ready to enjoy! Once ready to serve, add the dressing to the mason jar, along with any additional toppings such as cashews, avocado, or peanuts.

#9 Dairy-Free Butternut Squash Mac & Cheese

Trending all over TikTok as a cozy fall meal, this healthy twist on mac and cheese proves comfort food can be healthy! Not only is it dairy-free, but by using lower-carb lupini bean pasta, this Butternut Squash Mac & Cheese dish is also full of fiber and protein. Make a big batch and portion out the servings for a comforting office lunch that can be enjoyed warm or cold!

Ingredients:

• 1 cup butternut squash, cubed
• ½ head cauliflower, cut into florets
• ¼ cup nutritional yeast
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ bunch fresh parsley, chopped
• 3 cups Brami Lupini bean pasta, cooked (or pasta of choice)
• Sea salt & black pepper, to taste

Directions

Step #1: Preheat the oven to 350 degrees F and line a baking dish with parchment paper.

Step #2: Next, cook the vegetables to your liking and let them cool.

Step #3: Once cooled, add the cooked vegetables to a food processor or high-speed blender and blend until smooth. Add in the nutritional yeast, garlic, onion powder, salt, and pepper, then blend again.

Step #4: Meanwhile, cook pasta according to packaged instructions. Drain and let cool. 

Step #5: Add the pureed vegetable mixture, chopped parsley, and cooked pasta to a large mixing bowl and stir to coat the pasta.

Step #6: Add the mixture to the baking dish and bake for 15 minutes or until the top is golden. Allow to cool slightly before portioning into to-go containers for your meal-prep lunch.

#10 Tropical Protein Smoothie

Craving something sweet for lunch? Good news, you can easily prep a high-protein smoothie to enjoy as a nutritious on-the-go mid-day meal. All you need is an insulated tumbler or a sustainable to-go cup and a few simple ingredients! If your mornings are extra chaotic, you can even prep your smoothie cubes in advance and simply blend it up in the morning!

While you can make any smoothie of your choosing, this trending tropical smoothie is packed with protein and full of natural flavor — perfect when you’re looking for a delicious and guilt-free high-protein lunch idea that tastes like dessert. It even sneaks in a boost of vitamin C and greens!

Ingredients:

• 1 cup frozen kale
• 1 scoop vanilla protein powder
• 1 cup frozen pineapple or mango
• 1-inch piece of fresh ginger, roughly chopped 
• ½ large lemon, juiced
• 1 tbsp almond or cashew butter 
• ½ cup unsweetened Greek yogurt, plain or vanilla (optional)
• 1 tbsp chia seeds, optional 
• 1 cup unsweetened almond milk (or as needed to blend)

Directions:

Step #1: Add all the ingredients to a blender and blend until smooth. Taste and add sweetener if needed.

Step #2: Pour into a sustainable insulated to-go tumbler until ready to drink. Option to store in the fridge to keep cold for longer.

RELATED: The 5 Best Antioxidant-Rich Protein Smoothies

#11 Chia Pudding Parfait 

Another sweet, high-protein lunch recipe idea is this chia pudding parfait. In addition to protein-packed chia seeds, it’s layered with high-protein Greek yogurt and full of other ingredients like nut butter, granola, and fresh berries.

To make it, simply prep a big batch of your favorite chia seed pudding, then create your layers! Get creative and customize as desired, adding protein-rich layers of creamy Greek yogurt, cottage cheese, or a dairy-free alternative. In between each layer, you can add a drizzle of nut butter or a sprinkle of granola, nuts, or seeds. You can even add a scoop of protein powder to the yogurt layer for a super-charged protein-rich dish! The options are endless. Store in an airtight mason jar or meal-prep container, then pack and enjoy on the go!

RELATED: 6 Ways to Make Grab & Go Yogurt Parfait Cups With 10 grams of Protein or More

How to Pack More Protein Into Your Mid-Day Meal

Protein-packed soups, high-protein smoothies, and everything in between. Whether you’re craving comfort food made healthy in the form of mac and cheese and lasagna or looking for a dessert-like dish that’s guilt-free and nutritious, these easy-prep, packable lunch options will help you satisfy your taste cravings and nutrient needs all in one. With eleven options to choose from (and endless ways to customize them), make lunch the most protein-packed meal of the day!

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But, who says adults can’t join in on the fun? That’s right, we adults can still indulge in the delight of assembling our own perfectly portioned and creative lunch combinations. But rather than snack on processed meat and refined crackers, we can enjoy a much healthier homemade version — grown-up Lunchables, if you will! Made with whole foods and packed with nutrients, these grown-up Lunchable ideas will have you (and your kiddos!) feeling satisfied, satiated, and ultra nostalgic.

RELATED: 12 Healthy Packable Lunch Ideas You’ll Actually Love

How to Make Healthy Adult Lunchables in 2 Simple Steps

Step #1: Gather Your Ingredients 

If you break down the formula, Lunchables are really just a combo of protein and carbs with a side of fruit and veggies — maybe an added treat, if you desire! Based on this, here’s what you’ll need:

You’ll need:

• 1-2 lean protein sources: such as shredded turkey or chicken breast, lean deli meats, hard-boiled eggs, canned tuna or salmon, edamame, Greek yogurt, or cheese.
• 1 complex carb source rich in fiber: such as whole grain crackers, granola, or snacks made from quinoa, brown rice, or oats.
• 1 serving of fruit: such as apple slices, orange wedges, berries, and grapes.
• 1 serving of veggies: such as cucumber, celery, carrots, cherry tomatoes, or roasted sweet potato.

However, most store-bought Lunchables are missing one key ingredient: healthy fats. Healthy fats help to balance blood sugar, support heart health, reduce inflammation, and improve satiety. Plus, they’re a key macronutrient! So, we’re adding them to our healthy adult Lunchables. That said, you can also opt for carb and protein sources rich in healthy fats, such as full-fat Greek yogurt or cheese and whole eggs — it’s all about mindfulness.

If you’re looking to add healthy fats to the mix, some examples include: 

• Nuts and seeds
• Nut or seed butter
• Avocado 
• Olives
• 70% or darker unsweetened dark chocolate 
• Dips or spreads made with healthy fats, such as hummus or guac

Step #2: Portion & Pack Your Lunchables

Based on the above formula, you’ll want to portion out your adult Lunchables box to include a balanced blend of macronutrients and proportionate serving sizes. We recommend using a bento box or container with compartments to help divide the ingredients and keep things mess-free! You can also use silicone bags or small containers/Tupperware to portion each individual ingredient. Find what works best for you.

Now for the recipes!

10 Delicious & Nutritious Grown-Up Lunchable Ideas

Following the above steps, here are some healthy Lunchable ideas to try! Customize as needed or desired, and use a bento box or segmented container to portion and pack your meal.

Turkey & Cheese Lunchable

• Rolled deli turkey (sodium and nitrate free, if possible)
• Sliced cheese, such as cheddar or Swiss
• Fresh berries, such as strawberries and blueberries
• Almond flour or multi-seed crackers
• Fresh veggies, such as carrot and celery sticks

Classic Tuna Salad Lunchable

• Homemade tuna salad (mix of canned tuna with mashed avocado or avocado oil mayo)
• Rice cakes (or Almond flour or multi-seed crackers)
• Fresh fruit, such as grapes, kiwi, or berries
• Fresh veggies, such as carrot and celery sticks

Protein-Packed Lunchable

• Raw mixed nuts or nut butter
• Hard-boiled egg
• Edamame
• Hard cheese slices, such as cheddar (or dairy-free alternative)
• Fresh sliced fruit, such as tangerine slices or berries

Fruit & Greek Yogurt Lunchable

• Greek or coconut yogurt
• Low-sugar granola (such as Purely Elizabeth)
• Fresh mixed berries
• Nut and seed blend (such as slivered almonds and hemp, chia, and pumpkin seeds)

Charcuterie-Style Lunchable

• Assorted deli meats (such as prosciutto, sliced ham, and salami)
• Assorted cheese, such as mozzarella and sliced cheddar
• Fresh sliced veggies, such as cucumber, cherry tomatoes, and celery sticks
• Chopped nuts, such as walnuts, almonds, and cashews
• Fresh fruit, such as grapes and apple slices
• Canned olives or artichoke hearts 

Mediterranean-Inspired Lunchable

• Homemade or store-bought falafels
• Kalamata olives
• Hummus or tabbouleh
• Sliced baby cucumbers and mini bell peppers
• Fresh figs or grapes
• Naan or seed crackers

Greek-Inspired Lunchable

• Mini pita bread (or folded grain-free tortilla)
• Homemade Greek salad (made with tomatoes, cucumber, peppers, red onion, and feta)
• Shredded chicken breast or turkey roll-ups
• Olives
• Greek yogurt, hummus, or tzatziki 

Sweet & Savory Cottage Cheese Lunchable

• Cottage cheese
• Hard-boiled egg
• Mixed fresh fruit salad
• Mixed sliced veggies, such as cherry tomatoes and cucumber 
• Rice cakes (or Almond flour or multi-seed crackers)
• Raw nuts, such as almonds and walnuts

DIY Pizza Lunchable

• Mini pita bread, rice cakes, naan, or folded tortillas
• No-added sugar tomato sauce (or hummus)
• Shredded mozzarella (or dairy-free alternative)
• Sliced veggies such as cherry tomatoes and green bell pepper
• Kalamata olives
• Turkey pepperoni or shredded chicken breast, optional

Unstuffed Pepper Nachos Lunchable

• Mini bell peppers, halved
• Pre-prepared taco meat (made with lean ground beef or turkey)
• Shredded mozzarella or cheddar cheese (dairy or dairy-free)
• Homemade guacamole or mashed avocado 
• Salsa

Reinventing Childhood Classics into Healthy Adult Meals

With a little know-how, you can easily transform your favorite childhood Lunchables into a healthy adult meal. Plus, they’re perfect for kids and adults alike! Prep them in advance and pack them in lunchboxes or keep them on hand for nutritious and delicious snacks or meals. Easy to modify or customize, grown-up Lunchables will be your new favorite mid-day deal. So go ahead, embrace your inner child!

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19 Best End of Summer Recipes You Must Try 

#1 Overnight Oats Five Ways

If you’re trying to soak up the end of the season while prepping for fall, you’ve probably got a packed schedule. Make busy mornings that much easier with the tastiest meal-prep breakfast recipe. These Overnight Oats are every bit as indulgent as they are healthy, so we’re giving you five yummy ways to enjoy them. From end-of-summer flavors to recipes to kickstart the fall season.

Ingredients

• ½ cup milk of choice 
• ½ cup old fashioned oats
• ¼ cup unsweetened vanilla yogurt 
• 1 teaspoon chia seeds

Directions:

Step #1: In a small jar with a lid, combine all ingredients and stir.

Step #2: Cover with lid and refrigerate overnight (at least 6 hours).

Step #3: Before eating, add enhancements to make your oatmeal tasty and satisfying. 

Start with our base recipe above, then spice up your cup with the following flavor add-ins:  

Peanut Butter and Banana Overnight Oats: mix in 2 tablespoons of creamy natural peanut butter and 1 teaspoon of pure maple syrup. After the oats, refrigerate overnight, top with sliced bananas, and enjoy.

Pumpkin Overnight Oats: mix in ¼ teaspoon pumpkin pie spices, 1 teaspoon maple syrup, 1 tablespoon pureed pumpkin, a pinch of sea salt, and 2 tablespoons chopped pecans. Refrigerate overnight and enjoy.

Banana Bread Overnight Oats: mix in ½ mashed banana, ¼ teaspoon cinnamon, pinch of sea salt, ½ tablespoon pure maple syrup, 1 tablespoon chopped walnuts. Refrigerate overnight and enjoy. 

Very Berry Overnight Oats: mix in ¼ cup mashed combo of blueberries, raspberries, and blackberries. Refrigerate overnight. Top with berries and sliced banana.

And when that chocolate fix is calling, we’ve got you covered with this Easy Peanut Butter Chocolate Overnight Oats recipe.

#2 Dairy-Free Coffee Creamer 

There’s nothing like a quiet summer morning — just you and your coffee. Maybe you meditate, soak in the early morning rays, or just sip in silence. To savor the experience, whip up this decadent coconut coffee creamer (that can be made in minutes). No soaking, straining, or prepping required! Use it to make a creamy coconut cold brew or coconut iced matcha! The perfect way to keep your cool.

Ready to cozy up to fall flavors? This creamer tastes delicious with any hot beverage or latte, too! We’ve got a creamy coconut PSL on our mind. 

Ingredients:

• 1 (15-ounce) can lite or full fat coconut milk
• 1-2 tbsp pure maple syrup 
• 1-2 tsp pure vanilla extract
• Pinch Himalayan sea salt

Directions: 

Step #1: Add all ingredients to a high-speed blender.

Step #2: Blend on high for 1-2 minutes until well combined.

Step #3: Pour into an airtight jar, cover, and store in the fridge. Enjoy!

RELATED: How to Make Healthy Coffee Creamer + 5 Delicious Flavor Variations

#3 No-Bake PB & Coconut Fudge Bars

These Fudge Bars are made with creamy peanut butter combined with notes of sweet coconut, maple, and cacao in this naturally-sweetened, no-bake, decadent sweet treat.

Ingredients:

• ¼ cup maple syrup
• ½ cup coconut oil
• 2 cups shredded coconut
• 1 cup peanut butter
• 2 tbsp cacao powder
• ¼ tbsp maple syrup

Directions:

Step #1: For the coconut base: place shredded coconut, coconut oil, and maple syrup in a medium bowl and stir to combine.

Step #2: Line an 8 square inch baking tray with parchment paper. Add the coconut base to it and press very well to avoid empty spaces in the bars. Refrigerate for 30 minutes.

Step #3: Whisk all the ingredients of the fudge layer and pour it on the top of the coconut layer. Refrigerate for one more hour for the bars to get firm.

Step #4: Keep in the fridge for up to 7 days.

#4 Guilt-Free Fried Rice 

Love fried rice but want to avoid the added sodium? We’ve got you covered with a Guilt-Free Fried Rice recipe that serves up some serious flavor without the hidden ingredients.

• 1 cup brown rice, cooked
• 1 tbsp sesame oil
• ½ yellow onion, chopped
• 2 cloves garlic, finely chopped
• 3 cups baby spinach, chopped
• 2 tbsp coconut aminos
• 2 eggs
• green onion, chopped, to serve
• sesame seeds, to serve
• chili flakes, to serve
• 1 tbsp coconut oil 

Directions:

Step #1: Start by cooking the brown rice according to the packet instructions. Once cooked, set aside.

Step #2: While the rice is cooking, heat a large skillet over medium heat with coconut oil. Add the onion and saute for 3-5 minutes or until translucent. Add the garlic and saute for another 2 minutes.

Step #3: Add the spinach and stir.

Step #4: Add the cooked rice and saute for 2-3 minutes.

Step #5: Next, crack the eggs into a mixing bowl and whisk. Add to the skillet with the rice and stir until the egg is cooked.

Step #6: Add the coconut aminos and stir well.

Step #7: Divide between two bowls and garnish with the sesame seeds, green onion, and chili flakes.

#5 Banana Nice Cream 

Summer’s not over just yet! Want a cool, creamy, and customizable dessert? Try this Dairy-Free Banana Nice Cream! This crowd-pleasing tasty treat can be whipped up in minutes with just a handful of ingredients.

Ingredients:

• 2-3 large spotty bananas, frozen and sliced 
• ¼ cup of oat milk (or non-dairy milk of choice)
• 1-2 Medjool dates, pitted (or 1 tbsp. sweetener of choice, optional)
• 1 tsp vanilla extract or vanilla bean paste

BONUS Mint Chocolate Chip Flavor: Add 2-3 tablespoons of unsweetened cacao nibs or pure dark chocolate chips with ⅛ tsp peppermint extract to the above base recipe. Summer is served! 

Directions:

Step #1: Peel and slice spotty bananas into 1-inch chunks and freeze in a single layer on a baking sheet or platter (to prevent banana from sticking together).

Step #2: Once frozen, add bananas to a high-speed blender or food processor with optional sweetener of choice and vanilla.

Step #3: Blend the frozen banana until smooth (be patient! This may require stopping the blending process and scraping down the sides or stirring the base with a spoon as needed).

Step #4: Add 1 tablespoon of non-dairy milk as needed to blend (don’t add too much at one time to avoid making your nice cream runny). 

Step #5: Once smooth, add in any other flavors or toppings and blend until well combined. 

Step #6: Serve immediately, or transfer the mixture into a freezer-safe storage container and freeze for 4-6 hours or overnight.

Step #7: Thaw for 5 minutes before serving and serve with your favorite toppings!

Click to Watch How to Make Mint Chip Banana Nice Cream

#6 The Best Ever Guacamole 

Yummy as a sauce for burgers, dip for your favorite veggies and chips, or spread for sandwiches and wraps! Made with nutritious, simple ingredients, this fresh and flavorful guac is the perfect savory side for your back-to-school lunch or snack.

Ingredients:

• ¾ tsp kosher salt
• ¼ tsp black pepper
• ½ cup cilantro, chopped
• ¼ cup red onion, minced
• ¼ tsp ground cumin
• 3 avocados
• 1 jalapeno pepper, diced
• 2 tbsp lime juice

Directions:

Step #1: Gently mash the avocados. It should still have some texture and chunks, not be overly smooth.

Step #2: Fold in the remaining ingredients. Taste and adjust seasoning as needed.

#7 Superfood Acai Bowl

Soak up the last of summer’s seasonal berries with a bowl full of benefits. This Superfood Acai Bowl is rich in antioxidants, low in sugar, and tasty any time of the day. For an added boost, stir in antioxidant-rich cacao, fiber-filled chia seeds, or a handful of baby spinach (trust us, you won’t even taste it). 

Ingredients:

• 1 serving frozen acai
• 2 frozen bananas
• ½ cup frozen blueberries
• 1 tbsp honey
• 1 tbsp almond butter
• ¼ cup coconut milk
• banana, sliced, to serve
• gluten free granola, to serve
• shredded coconut, to serve

Directions:

Step #1: Place all of the ingredients minus the toppings in a high-speed blender and blend until smooth.

Step #2: Pour into a bowl and top with desired toppings.

Step #3: Enjoy!

#8 Fudgey Brownie Post Workout Bites

Brownies for post-workout fuel? You heard right! After you work up a sweat, you deserve to refuel with something sweet. Soothe sore muscles with this tasty treat that makes adding plant-based protein to your diet easier than ever.

Ingredients:

• 1 cup chopped walnuts 
• 1 cup chopped cashews 
• 1 tbsp ground flaxseeds
• 10 pitted Medjool dates
• ⅓ cup unsweetened cacao powder
• 2 tsp pure vanilla extract
• ¼ tsp sea salt
• ¼ cup unsweetened cacao nibs 
• Water as needed until the dough comes together 

Directions:

Step #1: Start by adding the walnuts, cashews, and flaxseeds to a food processor and blend until chopped. Add the dates cacao powder, vanilla, and the sea salt and blend again, adding 1-2 tablespoons of water at a time or until the mixture comes together. 

Step #2: Add the cacao nibs and pulse until combined. 

Step #3: Transfer the mixture to a mixing bowl and set in the fridge for 15-20 minutes and then roll into bite-sized rounds. 

Step #4: Store in an airtight container in the fridge and enjoy 1-2 as a delicious post-workout snack! 

Click to Watch How to Make These Post Workout Bites

#9 Easy Protein-Rich Pancakes 

Long days spent in the hot sun calls for extra fuel! And these fluffy Protein -Rich Pancakes will keep you energized all day long. Top them with seasonal berries, a dollop of yogurt, and a drizzle of raw honey or maple syrup.

Ingredients:

• 1 banana, mashed
• 3 egg whites
• 3 tbsp oat milk
• 1 tsp honey
• 1 scoop protein powder
• 1 tsp cinnamon
• 1 tsp vanilla extract
• 1 tsp baking powder
• 2 tbsp ground flaxseed
• 1 tbsp coconut oil
• Greek yogurt, to serve
• Strawberry, sliced, to serve
• Maple syrup, to drizzle

Directions:

Step #1: Start by adding all the ingredients minus the coconut oil and toppings to a mixing bowl and whisk well.

Step #2: Next, heat a skillet over medium heat with the coconut oil and pour about one tablespoon of the pancake batter onto the pan at a time. Cook on one side until little bubbles appear and then flip and cook until golden brown.

Step #3: Serve with a dollop of Greek yogurt, fresh berries, and a drizzle of maple syrup.

Step #4: Enjoy!

#10 Low-Carb Zucchini Bolognese

Take advantage of zucchini season with this plant-powered bolognese! It’s made with fresh ingredients like celery, carrots, oregano, and sweet onion for a healthy and flavorful alternative to traditional pasta. Comforting yet light, it’s the perfect dish for both summer and fall!  

Serves: 4

Ingredients:

• ⅓ cup basil leaf
• 1 tbsp tomato paste
• 4 zucchini
• 1 celery stalk, diced
• 1 tsp crushed red pepper
• sea salt & black pepper
• 20 oz canned crushed tomatoes
• 1 carrot, diced
• 1 lbs vegetarian meat crumbles
• ¼ cup parmesan cheese
• ½ tbsp oregano
• ½ sweet onion, diced
• 3 garlic, minced
• 2 tbsp olive oil

Directions:

Step #1: Add the olive to a large pan over medium heat. Add the celery, carrots, and onion. Cook for 4-5 minutes. Add the vegetarian crumbles, garlic, and red pepper flakes. Continue to cook, breaking up until lightly browned. Season with salt, pepper, and oregano.

Step #2: Add the crushed tomatoes and tomato paste. Bring to a simmer. Cover and let simmer for 15 minutes at least.

Step #3: Meanwhile using a spiralizer, mandolin, sharp knife, or peeler, cut your zucchini into noodles or ribbons

Step #4: Add the zucchini to the sauce and cook for 3-4 minutes until tender. Stir in basil and season with salt and pepper as needed. Make sure not to overcook zucchini or it will get watery.

#11 Pizza Turkey Burgers

High in protein and full of fresh flavors, these Pizza Turkey Burgers are the ultimate comfort food made healthy. Made with lean ground turkey and seasonal veggies and herbs like basil, sweet onion, and bell pepper, what’s not to love? Fire up the grill and savor the flavors!

Ingredients: 

• 2 tbsp water
• ½ cup pasta sauce
• 2 tbsp basil leaves, chopped
• 1 green bell pepper, thinly sliced
• sea salt & black pepper
• 2 tsp Italian seasoning, divided
• ½ sweet onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 lbs ground turkey
• ½ cup part skim shredded mozzarella cheese
• 2 tsp olive oil, divided

Directions:

Step #1: Preheat the broiler. Combine the turkey, half the Italian seasoning, basil, salt, and pepper in a bowl. Form into patties. Set aside.

Step #2: Heat half the olive oil in a skillet over medium high heat. Add the peppers and onion. Cook for 6-8 minutes until tender, adding the water if they begin to burn. Season with remaining Italian seasoning and set aside.

Step #3: Add the remaining oil and burgers and cook for 4-5 minutes per side until cooked through.

Step #4: Top the burgers with peppers, onions, 2 tbsp. marinara sauce, and 2 tbsp. cheese. Place in broiler until cheese melts.

#12 Pancake Muffins

Pancake Muffins? You heard right! This light and fluffy easy-prep recipe is the perfect summer to fall option. Easy to enjoy on the go or as a healthy breakfast or snack! Customize them with your summer (or sweet treat) favorites — fresh berries, nuts and seeds, even chocolate chips!

Ingredients:

• 3 tbsp maple syrup
• ¼ cup blueberries
• 1 egg
• ½ tsp baking soda
• 1¼ cups unsweetened almond milk
• ½ tsp vanilla extract
• 1 tsp baking powder
• ½ tsp cinnamon
• ¼ cup strawberry, diced
• ¼ cup banana, diced
• ¾ cup white whole wheat flour

Directions:

Step #1: Preheat the oven to 400ºF. In a bowl, combine the flour, baking powder, baking soda, and cinnamon.

Step #2: In a small bowl, beat the egg with a fork. Add the egg, milk, maple syrup, and vanilla extract to the flour mixture. Mix until well blended. Fold in the blueberries, strawberries, and bananas.

Step #3: Pour the mixture into the muffin molds. (you can butter the muffin cups if you are not using a non-stick mold Place in the oven on the center rack and bake for about 10-12 minutes or until the muffins are golden brown.

Step #4: Remove from the oven and let them cool for a few minutes.

#13 Chocolate Chip Cookie Dough Froyo

Different from banana nice cream, this rich and creamy sweet treat is made with ingredients like protein-rich Greek yogurt, almond butter, and a drizzle of all-natural maple syrup. It’s easy to make, delicious to enjoy, and low in sugar! 

Serves: 1

Ingredients:

• 1 cup Greek yogurt
• 1 tbsp almond butter
• 1 tbsp cacao nibs
• 1 tsp vanilla extract
• 1 pinch cinnamon
• 1 tsp maple syrup
• 1 tbsp slivered almonds, for topping
• almond butter, to drizzle
• cacao nibs, to serve
• banana, sliced, to serve

Directions:

Step #1: Place all of the ingredients in a small bowl minus the toppings and stir to combine.

Step #2: Place in the freezer for 30 minutes.

Step #3: Serve with desired toppings.

Step #4: Enjoy!

#14 Tropical Pineapple Turmeric Mocktail 

Sip up the end of summer with this anti-inflammatory mocktail. Made with tropical pineapple and electrolyte-filled coconut water, keep your hydration up while you cool down. No ginger or turmeric on hand? Simply sub a store-bought wellness shot in place! P.S. You can easily turn this recipe into a healthy cocktail by adding a shot of your favorite liquor!

Serves: 1-2

Ingredients:

• 1 cup fresh or frozen pineapple
• 1 shot fresh ginger juice
• 1 shot fresh turmeric juice 
• Raw honey, to taste (optional)
• ½ cup coconut water 
• Kombucha or sparkling water, to serve

Directions:

Step #1: In a high-speed blender, combine the pineapple, ginger, turmeric, coconut water, and optional raw honey. Blend until smooth. For a smooth liquid base, strain. For a smoothie-like consistency, skip this step.

Step #2: To serve, pour mixture into a glass filled with ice, filling halfway. Top with kombucha, seltzer, or your favorite beverage of choice. Option to top with additional garnish such as fresh fruit. Serve and enjoy!

RELATED: Alcohol-Free Beverages Are Here to Stay: Try These 10 Refreshing Ways to Enjoy Them

#15 Roasted Veggie Baked Ziti

This high-fiber lightened-up pasta dish is a great way to use up your leftover seasonal zucchini while satisfying all your comfort food cravings. Load it up with any additional veggies and make a big batch to enjoy for a no-fuss mid-week meal! The perfect summer to fall transition dish.

Serves: 5 

Ingredients: 

• 2 zucchini
• 2 cups pasta sauce
• 8 oz high fiber ziti
• 2 cups eggplants, peeled and cubed
• 2 summer squash
• 1 cup part skim shredded mozzarella cheese
• ¼ cup parmesan cheese
• 1 cup onion, sliced
• 1 tbsp olive oil
• 1 tbsp Italian seasoning
• 2 red bell peppers, chopped

Directions:

Step #1: Preheat your oven to 450 degrees.

Step #2: Toss the vegetables with olive oil, salt, pepper, and Italian seasoning. Roast for 15 minutes or until tender. Set aside one serving for lunch later in the week.

Step #3: Turn the oven down to 400 degrees.

Step #4: Meanwhile, cook the pasta according to package directions but take out of the water after 8 minutes or when the pasta is very al dente. It will cook again in the oven so this will prevent it from over-cooking.

Step #5:Toss together the roasted vegetables, pasta, and marinara sauce. Pour into a prepared baking dish. Top with mozzarella and Parmesan cheese.

Step #6: Bake for 20 minutes until cheese is melted and bubbling.

#16 Simple Summer Salad

We can’t talk about end-of-summer recipes without a fresh, seasonal summer salad! Use this base recipe as inspiration, but feel free to customize and make it your own! Add your favorite juicy summer fruits like peaches and berries, top it off with grilled salmon or shrimp, and dress it up with avocado or your favorite vinaigrette. 

Serves: 3-5 

Ingredients:

• 4-5 cups salad greens (such as baby spinach or kale, romaine, or arugula)
• 1 cup fresh fruit of choice (such as sliced berries or peaches)
• 1 cup chopped veggies of choice (such as cucumber or bell pepper)
• ¼ cup chopped nuts (such as walnuts, pecans, or almonds)
• 1-2 tbsp seeds (such as hemp or pumpkin)
• 1 small red onion, thinly sliced (optional) 
• Optional add-ins (such as feta, avocado, or additional fruits and veggies)
• Optional grilled protein (such as grilled salmon, shrimp, chicken, or tofu) 
• Salad dressing or vinaigrette of choice, to serve 

Directions:

Step #1: In a large mixing bowl, combine all the above ingredients aside from the dressing. Toss well until fully combined. 

Step #2: Once mixed, drizzle with your favorite dressing or vinaigrette of choice. Serve and enjoy! 

#17 Grilled Peaches & Coconut Whipped Cream

If you’ve never made grilled peaches (or had grilled fruit in general) you’re in for a treat! Combine this charred juicy fruit with coconut whipped cream, and… Woah. Your taste buds  won’t know what hit you! A healthy dessert or yummy summer snack.

To make this yummy treat, all you have to do is slice your ripe peaches in half lengthwise and remove the pit. Once your grill is warm, place your peaches flesh side down and cook for 3-5 minutes on medium heat. Remove from the grill and serve with coconut whipped cream, banana nice cream, or Greek yogurt! You can even add a drizzle of honey and fresh mint or basil. Yum.

#18 Watermelon, Feta, and Blueberry Salad

Watermelons are arguably the best part of summer! They’re hydrating, full of antioxidants, and they taste like candy. Combined with blueberries and feta, they make the perfect crowd-pleasing dish! Add fresh mint or basil, swap the feta for avocado or nut-based cheese, or customize this easy-prep recipe to your liking. Serve as a side dish, salad, or snack! 

Ingredients:

• 1 small watermelon, cubed and chilled 
• 1 cup crumbled feta cheese (sub cubed avocado or your favorite dairy-free alternative)
• 2-3 tbsp fresh mint, chopped (sub for basil or omit)
• 1 pint fresh blueberries, rinsed 
• Lime juice, to serve (optional)

Directions:

Step #1: In a large bowl, add the watermelon, feta, blueberries, and fresh herbs. Toss until well combined. Taste test, adding a squeeze of lime juice if preferred.

Step #2: Serve and enjoy! Best if enjoyed the same day.

#19 Black Bean Zucchini Tacos With Cilantro Avocado Slaw 

Skip the sour cream and go dairy-free with this protein-rich Black Bean and Zucchini Taco recipe. Made with a light and creamy cilantro and avocado slaw, you’ll get all the rich flavor of traditional tacos without the saturated fat and dairy.

Ingredients:

• 2 green onions, chopped
• ¼ tsp ground coriander
• ½ tsp ground cumin
• 1 tsp ancho chili powder
• sea salt & black pepper
• 2 zucchini, chopped
• ½ tsp oregano
• 3 tbsp lime juice
• ¼ cup cilantro, chopped
• 14 oz canned black beans, drained and rinsed
• 1 tsp salt
• 2 cups shredded coleslaw mix
• 1 avocado
• 1 tbsp olive oil
• ½ tsp paprika
• 8 corn tortillas

Directions:

Step #1: Toss the zucchini with the chili powder, salt, paprika, oregano, and coriander.

Step #2: Toss together the coleslaw, cilantro, and green onions. Season with salt, pepper, and cumin, Add lime juice and gently massage with your hands to soften the cabbage. Add avocado. Season with salt and pepper.

Step #3: Heat the olive oil over medium high heat. Add the zucchini in a single layer. Cook for 3-4 minutes until beginning to char. Flip and cook on the other side. Remove and set aside. Add the black beans and cook 2-3 minutes until warm.

Step #4: Heat the tortillas on the grill or stove top. Stuff with zucchini, black beans, and cilantro avocado slaw.

Seasonal Summer Favorites for Every Eating Plan

Savor the flavors of summer with these nineteen deliciously healthy recipes! Head into the fall season feeling fueled by nutrient-rich recipes full of flavor with everything from creamy, nice cream to post-workout bites and hearty dinners.

Want more healthy and delicious recipes? Sign up for FitOn PRO and get access to recipes and personalized meal plans, including foods you’ll love to eat. 

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Starbucks 

Rolled & Steel-Cut Oatmeal with Blueberries

Made with whole-grain oatmeal, mixed nuts, and antioxidant-rich blueberries, this breakfast bowl is a healthy option that’s rich in fiber and protein yet low in sugar. Want to make it even healthier? Skip the naturally sweetened agave and stick with the natural sugar from fruit. You can even top it off with a sprinkle of cinnamon for an extra kick!

Protein Bistro Box

Packed with protein-rich foods like hard-boiled eggs, cheddar cheese, peanut butter, and chicken breast, a Protein Bistro Box from Starbucks is definitely the way to go if you’re looking for the healthiest menu option! With light or hearty options, have your pick at a grab-and-go snack or meal!

Grilled Chicken and Hummus Protein Box: Chicken breast, Red Pepper Hummus, Nann, Fresh Peas & Carrots. 300 calories, 22 grams of protein, 6 grams of sugar

Eggs & Cheddar Protein Box: Hard-boiled Eggs, Fresh Apples, and Grapes, Muesli Bread, Cheddar Cheese, Peanut Butter 470 calories, 23 grams of protein, 21 grams of sugar

Chickpea Bites & Avocado Protein Box: Chickpea bites, Avocado Dip, Dried Fruit and Nuts Mix, Fresh Carrots & Snap Peas 560 calories, 15 grams of protein, 7 grams of sugar

Quinoa & Chicken Protein Bowl with Black Beans and Greens

This healthy and hearty salad bowl contains just over 400 calories, 27 grams of filling protein, an impressive 8 grams of fiber, and a mix of clean carbs. With ingredients like black beans, quinoa, and chicken breast, stay satisfied, satiated, and energized!

Grab & Go Snacks

Looking for a quick snack that won’t derail your goals? Good news — there are plenty of healthy takeout menu items to choose from! 

• That’s It Bars
• Rhythm Superfoods Kale Chips
• Squirrel Brand Classic Almonds
• Hippeas White Cheddar
• Avocado Spread
• String Cheese
• Fresh fruit

RELATED: The Healthiest Things You Can Order at Starbucks

Panera 

Avocado, Egg White & Spinach Sandwich 

Made on a flat bagel, this menu option has 20 fewer carbs than Panera’s traditional bagels. The best part? It’s made with sprouted grains! Therefore, it’s easier to digest and contains more bioavailable nutrients. With 21 grams of protein and 7 grams of fiber, feel good indulging in this creamy avocado-filled Egg and Spinach Sandwich.

Ten Vegetable Soup

Healthy comfort food that’s delicious and nutritious. This 10 Veggie Soup at Panera is only 100 calories per 1 ½ cups making it a light and comforting choice. It’s full of fiber and loaded with nutritious veggies like tomatoes, peppers, onion, carrots, celery, and spinach. Pair it with a half sandwich for a heartier lunch option!

Half Turkey Sandwich 

A classic that never disappoints. A half turkey Panera sandwich contains 18 grams of protein and less than 300 calories. Made with oven-roasted turkey, tomatoes, lettuce greens, red onions, mayo, and spicy mustard for a nourishing combo. To make it even healthier, opt for sprouted bread and swap the mayo for sliced avocado! 

Green Goddess Chicken Cobb Salad

21 grams of protein, less than 300 calories, and loaded with protein and veggies. This filling and flavorful salad is made with mixed greens, avocado, chicken, hard-boiled egg, and fresh veggies like tomatoes and red onion. Swap the dressing for creamy avocado or a balsamic drizzle to save on calories without skimping on taste! 

Chipotle

Burrito Bowl

All the flavor of your favorite burrito with a fraction of the calories! This protein-packed bowl skips the tortilla, saving you both carbs and calories. It’s low in sugar, high in fiber and protein, and, of course, tasty as ever. With healthy fats, complex carbs, and lean protein, it’s a balanced and nutritious menu option!

Here’s the healthiest way to order it: chicken, one serving of black beans, one serving of fajita vegetables, lettuce, a serving of salsa, and half a serving of guac.

Lifestyle Bowl

Good news — Chipotle has pre-designed menu items to accommodate a variety of meal plans with options for Keto, Paleo, High Protein, Whole 30, Vegetarian, and Vegan diets! Packed with nutrients and made with feel-good food, these Lifestyle Bowls are designed to fit your lifestyle and make ordering a breeze. 

Keto Lifestyle Bowl: This low-carb bowl contains just 17 grams of carbs and is full of ingredients like super greens, lean chicken or steak, tomatillo-red chili salsa, freshly shredded cheese, and guac. 

Paleo Lifestyle Bowl: 36 grams of protein, 100% of your daily Vitamin C needs, and whole foods. This Paleo bowl is made with fresh lettuce, chicken, fajita veggies, tomatillo-green salsa, and guac.

Whole 30 Lifestyle Bowl: Created with Melissa Urban, Whole 30 co-founder, this bowl focuses on wholesome foods like lettuce, chicken and fajita veggies, fresh tomato salsa, and guac. Have your pick at protein with options for chicken, carnitas, or Plant-Based Chorizo.

Vegetarian Lifestyle Bowl: With 30 grams of plant-powered protein and 90% of your daily Vitamin C needs, this bowl is bursting with nutrients. Made with a super greens lettuce blend, pinto beans, Plant-Based Chorizo, fresh tomato salsa, fajita veggies, and cheese. Sub guac for the chorizo or keep it totally plant-based by leaving out the cheese!

Vegan Lifestyle Bowl: Made with 100% plant-powered nutrients and an impressive 31 grams of plant-based protein. This vegan bowl is filled with Plant-Based Chorizo, cilantro-lime brown rice, black beans, tomato and corn salsa, and shredded romaine. To keep it lighter, skip the corn salsa and ask for a lighter serving of rice!

High Protein Lifestyle Bowl: A whopping 71 grams of protein per bowl! Made with cilantro-lime rice, black beans, chicken and steak, tomatillo-red salsa, shredded cheese, and lettuce. While it’s full of nutrients, be mindful that this bowl packs a punch in carbs and calories, too. Modify it by skipping the cheese and swapping the white rice for brown rice. Or, enjoy half and save the rest for an easy dinner or no-fuss lunch! 

Build-Your-Own Salad

The best way to keep it healthy? Build your own salad! This allows you to build a balanced meal and customize your order with ease. Ahead, our top tips on how to order the healthiest menu items. P.S. The same principles apply for building a burrito bowl, too!

Start with the greens: Start with a base of superfood lettuce greens. If you’re adding rice, opt for brown over white and ask for a lighter portion!

Focus on the veggies: Fill your plate with fajitas veggies. They’re rich in nutrients and only 20 calories per serving!

Make it protein-packed: Add a serving of lean protein such as grilled chicken or steak. If you’re plant-based, you can choose the Plant-Based Chorizo.

Go light on sides and sauces: Skip the calorie-heavy sides and sauces like sour cream, queso blanco, corn salsa, honey vinaigrette, and shredded cheese. Instead, choose lighter options like fresh tomato salsa and tomatillo-green or red salsa. Guac is a nutritious choice too, but try asking for a half-serving!

Jersey Mikes 

Natural Turkey Wrap

Order the Natural Turkey Sub on a whole wheat wrap. Want to make it even healthier? Simply skipping the cheese will save you an added 125 calories. As for their olive oil blend? It may sound healthy but, beware — according to their menu, it’s actually a blend of canola and olive oil. Plus, it comes with 250 calories. Swap it out for a side of avocado — you’ll avoid the refined oils and save on calories! Plus avocado is extra creamy and just as flavorful!

Sub-In-A-Tub

While not a specific menu item, all of the subs at Jersey Mike’s can be ordered as a “sub-in-a-tub” meaning they come in a bowl, bread-free. Opting for this option will save you a hefty 290 calories! This is great for Keto or Paleo dieters. And, with the amount of lettuce added to your bowl, you can think of this healthy menu item as the Jersey Mike’s version of a salad! But, beware of dressing and sides. Stick to a vinaigrette over their olive oil or cream-based dressings, and keep it light on the cheese.

California Dreamin’ Cold Sub

This yummy California blend is made with lean turkey, guacamole, and fresh veggies like lettuce, tomatoes, and onions. Swap the roll for a whole wheat wrap or opt for a “mini-sized” order on a whole wheat roll. P.S. you can order a mini-sized sub for any menu item, too! And since this tasty blend is already made with a blend of creamy guacamole, you can skip the oil blend and save 250 calories. Consider going cheese-free to keep it lighter! If you’re looking for a lower-carb meal, order this classic in the aforementioned sub-in-a-tub — without bread, it contains 22 grams of protein and just 5 net carbs! 

Chick-Fil-A

Grilled Chicken Nuggets

Grilled to perfection with a simple seasoning of lemon, garlic, salt, and herbs, the eight-count Grilled Chicken Nuggets at Chick-fil-A boasts an impressive 25 grams of protein with less than 150 calories. It’s full of flavor, low in fat, and makes a delicious healthy lunch option! Pair it with a side salad for a balanced meal.

Grilled Market Salad

The Grilled Market Salad is full of fresh flavor and good-for-you nutrients like mixed greens, roasted nuts, and antioxidant-rich strawberries, blueberries, and apples. The best part? It’s easy to customize based on your preferences and dietary needs. Top it with grilled chicken for lean protein or skip the blue cheese and make it vegan! To save on calories, opt out of the granola topping and choose a light balsamic dressing.

Chargrilled Chicken Sandwich 

Made with boneless skinless chicken breast marinated in a zesty lemon-herb dressing. Including the bun, this juicy grilled sandwich is less than 400 calories and is packed with 29 grams of protein. If you’re trying to keep it low-carb, simply skip the bun and fill up on lean protein and fresh veggies like tomatoes, lettuce, and onion! 

Give Your Favorite Takeout Menu a Healthy Twist

With a little know-how, you can enjoy the occasional takeout without sacrificing your goals. As you can see, there are ways to find healthy menu items at popular food chains — even at restaurants that aren’t traditionally thought of as healthy! Remember: you can always modify ingredients or customize a menu option. The big takeaways? Be mindful of ingredients, skip sauces and condiments that are heavy in calories, fat, or sugar, call on healthy food swaps, and keep it light on the sides. If you’re unsure of what to order, refer back to this healthy takeout menu guide. Many of the options we provided can be applied to various restaurants. Don’t be afraid to ask questions! Your health is in your hands! 

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But is breakfast really the most important meal of the day, or is it more essential to focus on other aspects of your diet? Read on to find out more.

Is One Meal More Important Than Another?

Eating breakfast is linked to a slew of health benefits, from helping prevent nutrient gaps to supporting a healthy weight. In fact, data shows that habitual breakfast consumption is associated with greater micronutrient intakes, especially folate, calcium, iron, phosphorus, and vitamins A, B1, B2, B3, C, and D.

Plus, breakfast skippers tend to consume significantly more calories, carbohydrates, total and saturated fat, and added sugars during lunch, dinner, and snacks vs. those who consume breakfast.

But just eating any old breakfast isn’t enough to help support your health. Eating a high-quality and nutrient-dense breakfast, however, is linked to many health benefits!

Generally speaking, breakfast is an important meal to include in your diet — but don’t forget about lunch and dinner. Eating breakfast and then starving yourself until the end of the day can result in nutrient gaps, weight gain, and reduced energy levels. Instead, focus on including healthy, balanced, and sustainable meals throughout the day. This is a key step to follow when supporting overall health. 

Why Balanced Meals Throughout The Day is Key 

Eating balanced meals throughout the day plays many important roles in our bodies. So, what should you eat? To support overall health, prioritize nutrient-dense foods that contain lean proteins, healthy fats, and high-quality complex carbs. 

Eating balanced meals throughout the day is linked to outcomes including sustained energy, balanced blood sugar, increased satiety, reduced cravings, and better focus and productivity.

4 Tips To Make The Most of Each Meal 

Eating balanced and nutrient-rich meals is essential to living a healthy lifestyle. And while there are tons of ways to make the most of each meal, here are four tried-and-true tips that can help you get the most out of your dishes. 

#1 Keep Your Meals Protein-Rich

Protein can give your dish that satiety factor that you need to avoid that mindless snacking later in the day. From topping your toast or oatmeal with an egg to adding some sliced chicken to your salad, giving your meal some satisfying protein can take you far. 

#2 Choose Complex Carbs VS. Simple Carbs

Simple carbs like white bread, candies, and white rice may spike your blood sugar thanks to the lack of fiber and protein in the compositions. But the good news is that not all carbs are created equal! Complex choices like whole-grain bread and quinoa make for a satisfying and nutrient-rich addition to meals.

RELATED: The Healthiest Types of Carbs According to an RD

#3 Add Some Color to Your Plate

Including a variety of fruits and vegetables will fuel your body with important vitamins and minerals that help support energy production. Different colors contain different nutrients, so make it your goal to “eat the rainbow.” By doing so, you’ll get a nice burst of fiber in a low-calorie vessel when you eat more produce, too!

#4 Satisfy Your Sweet Tooth Naturally

Skip the sugary desserts and opt for fresh fruit to satisfy your sweet tooth. Sugary treats can cause a blood sugar spike with a subsequent crash later on. Fruit, on the other hand, contains no added sugar and many varieties are a source of fiber. 

Need some ideas? Dates stuffed with almond butter or dried mangos with a sprinkle of chili pepper are fun and delicious fruit-filled choices that are easy to make.

The Importance of Balanced Meals Throughout The Day

Sure, eating breakfast is incredibly important to your overall health. But obsessing over eating the “perfect” breakfast and then eating empty calories for lunch and dinner won’t do your body any favors in the long run. Instead, focus on eating balanced meals throughout the day. This will fuel your body with the nutrients it needs throughout the day. 

Plus, your body will be supplied with key vitamins and minerals to help support energy levels, immune health, and a slew of other positive factors. Get creative in the kitchen and make it fun!

Want access to delicious recipes with foods you’ll love to eat? Sign up for FitOn PRO and see just how fun healthy eating can be! 

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Ahead, we’re sharing all things vitamin D, including which vitamin D-rich foods should make a regular appearance on your plate. 

The Importance of Vitamin D 

Some key functions of vitamin D in the body include helping the body absorb calcium and phosphorus — two nutrients that play a key role in supporting bone health. Vitamin D has also been shown to help support immune function, mood, and even weight loss efforts. 

Yet, even with all of these well-known benefits, more than 40% of Americans are Vitamin D deficient. Luckily, there are many ways to get your daily dose of Vitamin D! 

Can You Get Vitamin D From Your Diet? 

While most vitamins are obtained strictly through food or supplements, vitamin D is unique in that it can also be made from the sun. In fact, Vitamin D is known as the “sunshine vitamin” because this nutrient is synthesized by the skin when it is exposed to sunlight. But, in the cool dark days of winter, sunlight may not be your best option. So, incorporating vitamin D-rich foods into your diet is key. 

And just how much Vitamin D do you need? Well, according to the Institute of Medicine, adults require about 600 to 800 IU of vitamin D each day. And eating a vitamin D-rich diet is a simple way to meet this quota! 

The Best Food Sources of Vitamin D 

While there aren’t an overwhelming amount of vitamin D-rich foods, the ones that are available pack a punch in the nutrition department. Here are some of the best choices for you to include!

Salmon

Salmon is a nutrient-dense option that’s rich in protein, healthy Omega-3 fats, and of course, vitamin D! In fact, one serving of salmon contains nearly a third of your daily vitamin D needs. Serve it alongside roasted veggies for a satiating dinner, add it to a colorful salad bowl, or add it on top of a crispy and creamy slice of avocado toast!

Eggs

A staple on our breakfast plates — eggs are a natural source of vitamin D — as long as you eat the yolks. Aside from housing the ever-important vitamin D, the yolks also contain other key nutrients like selenium and iodine. 

Make a yummy egg breakfast scramble, slice up some hard-boiled eggs for a snack, or mix them with avocado and Greek yogurt for a protein-packed egg salad sandwich.

RELATED: Here’s Why You Shouldn’t Avoid The Egg Yolk

Mushrooms

Mushrooms are the only source of vitamin D that you will find in the produce aisle. And while all mushrooms contain some vitamin D, some varieties contain even more when farmers expose the crop to special lighting that contains ultraviolet rays — resulting in the veggies synthesizing vitamin D just like we do when we are exposed to UV light. All the more reason to shop local and get to know your farmers! 

Add them to your favorite pasta dish, chop them up in a stir fry, or enjoy them sauteed along with a serving of protein and veggies. 

Fortified Orange Juice 

While oranges aren’t a source of vitamin D, opting for a fortified version can get you 15% of your daily Vitamin D value per every 8-ounce glass you enjoy. This goes for other store-bought milk (like whole milk or almond milk) and juices, too. Even some tofu and cereal brands are fortified with Vitamin D! But remember —  always read the ingredients to make the healthiest choice. Avoid added ingredients like artificial flavorings, excess sugar, and refined oils.

Sardines

Whether you love them or hate them, there’s no denying that sardines are a powerhouse when it comes to vitamin D. Eat them on your salad, enjoy them with crackers, or simply nosh on them on their own. However you choose to enjoy them, sardines are a vitamin D-packed food that can make a great addition to a healthy diet. 

Vitamin D For Your Health and Wellness

Focusing on your vitamin D intake is a very important part of supporting your overall wellness. If you don’t get enough exposure to sunlight, including some vitamin D-rich foods in your diet can have a profound impact on your health. So, toss some mushrooms in your salad and enjoy a piece of salmon for dinner. Your bones, immune health, and mood will thank you for it. 

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What is a Healthy Plate?

The term “healthy plate” is thrown around a lot these days. And with a wide range of diets and opinions on which foods are the healthiest, it can be hard to know what a healthy plate truly consists of. While there is no “one size fits all” approach to making a healthy plate, there are some basic principles that will help you navigate your meal with ease. 

Generally speaking, a balanced healthy plate should include the following components:

• Lean protein: such as fish, chicken, beans, nuts, tofu
• Whole grains: such as quinoa, whole grain bread, oats
• Colorful produce: such as spinach, berries, melon, broccoli
• Healthy fats: such as olive oil, nuts, fatty fish, seeds

A healthy diet is made up of a multitude of combinations of foods that fall into these categories. So once you get the hang of understanding what makes a healthy plate, you will be able to mix and match different foods with ease.

RELATED: The Ultimate Guide To Healthy Eating

How to Balance Macronutrients on Your Plate 

Protein, carbohydrates, and fat — the three macronutrients — are all important components of a healthy diet (and thus, a balanced meal).

To know which foods fall under which macro category, use the following list as a guide:

Protein

When selecting protein, opting for lean choices is suggested, such as:

• Lean chicken
• Lean beef
• Beans 
• Nuts
• Cheese
• Fish and seafood
• Tofu
• Soybeans

Fat

The healthiest fats include unsaturated fats that are unrefined, such as:

• Olive oil
• Avocado
• Nuts
• Seeds
• Fatty fish
• Chia seeds

Carbohydrate

The healthiest carbs include fruits and starchy vegetables with a lower glycemic index and fiber-rich whole grains. These include:

• Whole-grain or sprouted bread
• Sweet potatoes and potatoes
• Berries
• Quinoa
• Brown rice
• Bran flakes
• Oats

Bulk Up Your Plate With Micronutrients

In addition to including the three macros on your dish — lean protein, healthy fat, and low glycemic carbs — fill your plate with a large portion of nutrient-dense foods that are rich in vitamins and minerals, such as non-starchy vegetables.

The Occasional Additions

Dairy Foods 

Dairy foods contain important bone-building nutrients like calcium and magnesium. But, not all dairy foods are created equal, and some people are intolerant to dairy products such as milk and cheese. 

If you are dairy-free, consider dairy alternatives like non-dairy milk or plant-based cheese and yogurts. But, if dairy works for you, there are healthy ways to include it in your diet. Our tips? Be mindful of portion size, and stick to high-quality sources such as pasture-raised and organic, when possible. 

Sweet Treats & Desserts

And as for desserts? Think of sweets as a “treat” and incorporate them on special occasions.

With that said, rather than restricting certain foods from your diet, try to find healthy swaps! You’d be surprised how easy (and delicious) healthier dessert alternatives can be. When your cravings strike, give these options a try! 

A Sample Healthy Plate

An example of a balanced and healthy plate contains:

• ½ cup serving of quinoa 
• 4-ounce salmon filet 
• 1 cup of sauteed spinach or kale drizzled with a tsp of extra virgin olive oil

Each food is served in a balanced way, and portion sizes are appropriate. 

Tips to Intuitively Build a Healthy Plate 

When building a healthy plate, intuitive eating principles can come into play to save you the effort of measuring every little thing you are eating to ensure proper portion sizes or counting every macro and calorie. Plus, a research study found that an intuitive eating approach supported a positive shift in food habits. 

Here are some tips for intuitively building a healthy plate:

Know What a Proper Portion Size Looks Like

Eyeballing portion sizes is much more appealing than having to lug around measuring tools and making calculations. Building a healthy plate is not an exact science, and estimating portions is a-ok. As long as your carb portion is around the size of a fist and your protein size is around the size of a deck of cards, you will be in good shape. 

When intuitively portioning your meal, here is a general guide:

• Fill half of your plate with non-starchy veggies or leafy greens
• Portion a quarter of your plate with lean protein
• Use the remaining quarter for complex carbs
• Top your plate with a thumb-sized serving of healthy fats 

RELATED: The 8 Best Foods to Eat That Will Fill You Up

Fill Your Plate With a Variety of Colors

Including a variety of foods is key to a healthy plate. This goes for healthy foods, too. While wholesome foods like carrots are absolutely good for you, having a plate filled with only carrots won’t do you any favors in the long run when focusing on your health. Instead, try to fill your plate with at least 2-3 colors during each meal. By doing this, you are ensuring that you are getting a variety of foods, and therefore, a variety of nutrients. 

RELATED: What Five Servings of Fruits & Vegetables Per Day Actually Looks Like

Make a Mental Checklist For Your Plate and Stick With It

Whenever you are building a plate, bring mindfulness and intuitive eating into the equation. To start, ask yourself if your meal contains lean protein, healthy fats, and quality carbohydrates. If you are missing a macro, fill your gap accordingly. And don’t forget, a balanced plate contains a variety of non-starchy veggies, too!

Building a Healthy Plate For a Healthy Lifestyle

Knowing how to properly build your plate can help support your health goals in an easy and impactful way. Simple steps like ensuring all of the macros are present on your plate and including a variety of colorful produce can help keep you on track. While it may be daunting to think about how to build your healthy plate in the beginning, with time, picking the right foods in the right amount will become second nature. Keep at it, and before you know it, you will be well on your way to enjoying well-balanced meals with ease!

Ready to make healthy eating even easier? Sign up for FitOn PRO and get access to personalized meal plans, including foods you’ll love to eat.

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