The two-martini lunches of Mad Men ended decades ago, but sometimes it feels like eating lunch without a screen in front of your face is a luxury nowadays as most people end up eating quickly, barely thinking about what they’re actually putting in their body, and yet spending $10 to $15 for a sad chopped salad. There’s so much wrong with the average lunch, we don’t even know where to begin.
So let’s start with the basics—the same sort of lunch that your mom made you when you were 7 is still the best simple, tasty, and filling option. Sandwiches are a classic for a reason, and—even though fear of bread makes them seem unhealthy—they’re actually the perfect delivery system for a balanced meal of protein, vegetables, and healthy carbohydrates. Sandwiches transport well, don’t require a microwave, and don’t even demand utensils or a plate if your office kitchen is lacking options.
Getting into the habit of packing a lunch starts with the right tools. You don’t need a lunch box, but good storage containers help a lunch get to the office without getting crushed. If your workplace doesn’t have a refrigerator (or has coworkers who like to snag food), an insulated lunch bag is a great option to transport your lunch and assorted snacks for the day. There are lots of cute options these days, so you won’t look like a second grader on your way to school.
Before you start building your sandwich or rolling your wrap, a quick word on bread. The carb you choose can make all of the difference in both the flavor and nutrition of your meal. Instead of choosing from the bread aisle at the grocery store, go to the bakery—that’s where the fresh, whole grain options can be found. You know what’s even better than sliced bread—unsliced bread! As for tortillas or wraps, read the label before picking your package. There can be a major difference in calories and carbohydrates between tortillas that look nearly identical.
Most importantly, try to really enjoy your lunch—take your time to taste and savor it. It might not be an hour, and it might not involve cocktails, but your lunch break can still be a nice time to enjoy delicious food you made for yourself, and maybe even bond with coworkers. The time you saved by making your meal in advance, instead of standing in line for a salad or waiting for the microwave to be free for your frozen meal, can be spent going for a quick walk around the block or chatting with a new work friend. And try to avoid eating your lunch in front of a screen—the mindless Internet scrolling can wait until later, and so can your emails.
PREP IT AHEAD
Black Bean and Brussels Sprouts Burritos
THROW IT TOGETHER
Goat Cheese and Sesame Tartine
Pear Panini with Ginger and Blue Cheese
Peach and Arugula Grilled Cheese
Grilled Chocolate Banana Sandwich
TAKE YOUR TIME
Orange-Cranberry Turkey Club Lettuce Wrap with Jicama
GLUTEN-FREE
Prep these tacos ahead by making the tuna mixture and the cabbage slaw and storing them separately in the refrigerator for up to 3 days. If you’re really short on time, buy pre-shredded coleslaw mix, which usually contains grated carrots.
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
1 can (5 ounces) albacore tuna, drained
2 tablespoons fresh lime juice
2 tablespoons finely chopped red onion
1 tablespoon chopped cilantro, plus additional for garnish
1½ teaspoons extra-virgin olive oil
Pinch of kosher salt
Pinch of ground black pepper
½ cup shredded red cabbage
¼ cup grated carrots
1–2 tablespoons finely chopped pickled jalapeño chile peppers and some of their juice
2 corn tortillas (6" diameter)
1. In a bowl, mix the tuna, lime juice, onion, cilantro, oil, salt, and black pepper.
2. In a separate bowl, combine the cabbage, carrots, and jalapeño peppers with their juice.
3. Warm the tortillas according to package directions. Top with the tuna mixture, red cabbage slaw, and more chopped cilantro.
Nutrition (per serving) • 391 calories, 30 g protein, 32 g carbohydrates, 5 g fiber, 4 g sugars, 16 g fat, 3 g saturated fat, 793 mg sodium
VEGETARIAN | GLUTEN-FREE | ONE PAN | PACK FOR LUNCH
These quesadillas, which replace tortillas with kale, are a prep-ahead dream—they taste great cold, so you can make them the night before and then take them in for lunch. To save some cook time, prep your vegetables in advance and store the chopped squash, onion, and garlic together in a container in the refrigerator. Or you can cook the vegetables through step 1, cool, and refrigerate until ready to use within 5 days. Warm the vegetables back up before proceeding with step 2.
Prep time: 5 minutes
Total time: 20 minutes
Makes 1 serving
1 teaspoon olive oil
1 cup cubed butternut squash, pumpkin, or sweet potato
3 tablespoons finely chopped onion
2 cloves garlic, minced
4 leaves kale
½ cup shredded part-skim mozzarella cheese
1 tablespoon pico de gallo or prepared salsa
1. In a nonstick skillet, warm the oil over medium heat. Cook the onion, garlic, and your choice of squash, pumpkin, or sweet potato, for 8 minutes, or until softened. Mash lightly.
2. On a work surface, layer 1 kale leaf, 2 tablespoons of the cheese, half the vegetable mixture, 2 tablespoons more cheese, and another kale leaf. Repeat with the remaining ingredients.
3. Wipe out the skillet and return to medium heat. Carefully transfer 1 quesadilla to the skillet and cook for 2 to 4 minutes, turning once, or until the cheese is melted. Repeat with the second quesadilla. Serve with the pico de gallo or salsa.
Nutrition (per serving) • 273 calories, 19 g protein, 21 g carbohydrates, 3 g fiber, 6 g sugars, 14 g fat, 6.5 g saturated fat, 492 mg sodium
VEGETARIAN | ONE PAN | PACK FOR LUNCH
This sandwich comes together quickly and can store for up to a day in the refrigerator before eating (no need to reheat it!). Use extra radishes in the Chimichurri Tofu Sandwich, Thai Beef Salad with Mint, or Jicama Orange Salad with Scallion and Radish. Use extra goat cheese in the Beets with Goat Cheese and Chermoula, Goat Cheese and Sesame Tartine, or Apple Galette with Chèvre and Tahini-Honey Drizzle.
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
1½ teaspoons grainy or Dijon mustard
2 slices rye bread
2 ounces smoked salmon
½ cup arugula
1 radish, thinly sliced
1 ounce soft goat cheese or cream cheese, softened
1. Coat a small skillet with cooking spray and set it over medium heat.
2. Spread the mustard on 1 slice of the bread. Top with the salmon, arugula, and radish. Spread the cheese on the remaining bread slice and place on top of the radish, cheese side down; squish slightly.
3. Place the sandwich in the skillet. Cook for 4 minutes, turning once, or until toasted.
Nutrition (per serving) • 447 calories, 45 g protein, 33 g carbohydrates, 4 g fiber, 3 g sugars, 15 g fat, 6 g saturated fat, 703 mg sodium
ONE PAN | PACK FOR LUNCH
To prep this sandwich ahead, peel and cut the orange, slice the precooked beet—which you should be able to find in the produce section of your supermarket—and dress the greens. Refrigerate, separately, for up to 2 days. Snack on the remaining orange, or use it in the Sunrise Citrus Smoothie. Use blue cheese in Pear Panini with Ginger and Blue Cheese or as a savory accent to Ginger-Poached Pear with Pomegranate.
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
1 tablespoon prepared horseradish
2 slices firm whole grain bread
2 ounces sliced roast beef
½ ounce blue or gorgonzola cheese
½ small orange, peeled and cut into segments
1 small cooked beet, sliced
½ cup baby kale or baby spinach
½ teaspoon extra-virgin olive oil
½ teaspoon balsamic vinegar
Pinch of kosher salt
1. Spread the horseradish on 1 slice of the bread. Top with the roast beef, cheese, orange, and beet.
2. In a small bowl, toss the baby kale or spinach with the oil, vinegar, and salt. Top the beet with the greens and the second slice of bread.
Nutrition (per serving) • 332 calories, 23 g protein, 36 g carbohydrates, 7 g fiber, 13 g sugars, 11 g fat, 4 g saturated fat, 972 mg sodium
VEGETARIAN | PACK FOR LUNCH
This burrito is great to prep in advance. Roast the Brussels sprouts in step 1, make the beans in step 2, and prepare the rice. Store each separately in the fridge and pick up the recipe at step 3 later. You can rewarm the separate ingredients or eat the burrito cold (it’s delicious!). Transfer leftover enchilada sauce to a freezer-safe container and store in the freezer until you’re ready to make these again.
Prep time: 10 minutes
Total time: 35 minutes
Makes 2 servings
¼ pound Brussels sprouts, trimmed and halved (quartered if large)
2 teaspoons olive oil, divided
¼ yellow onion, sliced
½ small clove garlic, minced
¾ cup canned low-sodium black beans, rinsed and drained
¼ cup canned red or green enchilada sauce
2 tablespoons water
¼ teaspoon ground cumin
Pinch of kosher salt
Pinch of crushed red-pepper flakes or ground black pepper
1 tablespoon finely chopped cilantro
½ cup prepared brown rice, warmed
2 multigrain wraps (8" diameter)
¼ avocado, diced
1 tablespoon crumbled Cotija cheese
Hot sauce (optional)
1. Preheat the oven to 425°F. On a small baking sheet, toss the sprouts with 1 teaspoon of the oil and roast for 15 to 20 minutes, or until tender and browned. Set aside.
2. Meanwhile, in a medium skillet, heat the remaining 1 teaspoon oil over medium heat. Cook the onion and garlic for 5 minutes, or until the onion begins to soften. Add the beans, enchilada sauce, water, cumin, salt, and red-pepper flakes or black pepper and bring to a simmer. Reduce the heat and cook, stirring often, for 10 to 15 minutes, or until the onion is soft and the mixture thickens.
3. Stir the cilantro into the rice and divide between the wraps. Top the rice with the bean mixture, Brussels sprouts, avocado, cheese, and hot sauce (if desired). Roll up the burritos, tucking in the sides as you go.
Nutrition (per serving) • 446 calories, 16 g protein, 57 g carbohydrates, 16 g fiber, 4 g sugars, 18 g fat, 6 g saturated fat, 763 mg sodium
BEANS | There are more bean varieties out there than Kardashians, but whether you’re eating mung beans or chickpeas, the nutrition is the same: Beans are an excellent plant source of protein, fiber, and a long list of nutrients. But as with most great things, moderation is key—beans are high in calories and carbohydrates.
ONE PAN | PACK FOR LUNCH
This is a great sandwich for using leftover roasted chicken, or even grocery store rotisserie chicken in a pinch. To prep in advance, mix the shredded chicken with the hot sauce and blue cheese dressing and slice the onion ahead of time. Then your sandwich will be ready to make when you are ready to eat. Swap out the whole wheat roll for a large, hearty piece of lettuce and turn it into a tasty, spicy lettuce wrap.
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
3 ounces cooked chicken breast (no skin), shredded
1 tablespoon hot sauce
1 tablespoon blue cheese dressing
1 whole wheat roll, split
1 thin slice red onion
1 leaf Boston lettuce
In a bowl, mix together the chicken, hot sauce, and blue cheese dressing. Pile on the bottom half of the roll and top with the onion and lettuce. Cover with the top half of the roll.
Nutrition (per serving) • 294 calories, 29 g protein, 17 g carbohydrates, 3 g fiber, 4 g sugars, 12 g fat, 2.5 g saturated fat, 870 mg sodium
VEGETARIAN | ONE PAN
Who says eggs are just for breakfast? Eggs are a perfect protein source filled with healthy fats, and they cook up a lot faster than most other proteins. So go ahead and have breakfast for lunch, or dinner!
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
1½ teaspoons olive oil, divided
2 cups baby spinach
Sea or kosher salt
1 egg
Ground black pepper
1 slice whole grain bread
1 thick slice tomato
1 ounce fresh mozzarella cheese, sliced
Hot sauce or spicy ketchup (optional)
1. In a medium skillet, heat ½ teaspoon of the oil over medium heat. Cook the spinach and a pinch of salt, covered, for 2 minutes, or until the spinach wilts. Transfer to a plate. Wipe out the skillet and place it over medium-high heat.
2. Heat the remaining 1 teaspoon oil in the skillet. Crack in the egg and sprinkle with a pinch of salt and a grind of fresh black pepper. Cook for 1 minute, cover, and cook for 1 to 3 minutes, or until the white is set to your liking.
3. Meanwhile, toast the bread. Layer the spinach, tomato, mozzarella, and egg on the toast. Drizzle with hot sauce or spicy ketchup, if desired.
Nutrition (per serving) • 306 calories, 16 g protein, 18 g carbohydrates, 5 g fiber, 3 g sugars, 19 g fat, 7 g saturated fat, 532 mg sodium
ONE PAN
This is one tasty melt fresh out of the oven—so don’t try to make it travel. Quickly throw it together under the broiler in your oven (or toaster oven) and enjoy as soon as it’s ready!
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
1 slice whole grain bread
2 ounces lump crabmeat (about ⅓ cup)
1 tablespoon chopped red onion
1 teaspoon chopped fresh basil
1 teaspoon hot sauce
1 teaspoon olive oil
2 tablespoons shredded 2% Cheddar cheese
½ cup arugula
½ teaspoon fresh lemon juice
1. Position a rack 6" from the broiler element and heat the broiler. Toast the bread under the broiler or in a toaster.
2. In a bowl, stir together the crab, onion, basil, hot sauce, and oil. Place the toast on a small baking sheet. Pile the crab mixture on the toast, top with the cheese, and broil for 2 to 3 minutes, or until the cheese is bubbly.
3. Toss the arugula with the lemon juice and serve on the side.
Nutrition (per serving) • 204 calories, 18 g protein, 13 g carbohydrates, 2 g fiber, 2 g sugars, 9 g fat, 3 g saturated fat, 567 mg sodium
ONE PAN | PACK FOR LUNCH
Replacing bacon with salmon in our SLT adds healthy fat to this sandwich—and eliminates the need to clean up greasy bacon splatter! Rub the cut portion of the remaining avocado with lemon juice, wrap tightly in plastic wrap, and refrigerate. Use it in the Black Bean and Brussels Sprouts Burritos, Roasted Veggie Sandwich, or Amaranth Huevos Rancheros. Reserve leftover salmon for the Smoked Salmon and Egg Tartine.
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
1 slice pre-packaged (not a bakery loaf) sourdough bread
¼ avocado
1½ tablespoons 0% plain Greek yogurt
1½ teaspoons fresh dill, chopped
1 teaspoon fresh lemon juice
½ clove garlic, minced
Pinch of kosher salt
1 leaf butter lettuce
1 thick slice tomato
2 ounces Nova smoked salmon
1. Toast the bread.
2. In a small bowl, with a fork, smash together the avocado, yogurt, dill, lemon juice, garlic, and salt. Slather on the toast.
3. Top with the lettuce, tomato, and smoked salmon.
Nutrition (per serving) • 398 calories, 43 g protein, 30 g carbohydrates, 4 g fiber, 3 g sugars, 13 g fat, 2.5 g saturated fat, 380 mg sodium
ONE PAN | PACK FOR LUNCH | 5 INGREDIENTS OR FEWER
This sandwich reminds us of the simple, fresh lunches you might see French women buying at the local café. This recipe calls for herbed (not plain) goat cheese, which you can substitute in place of plain in the Smoked Salmon Grilled Cheese, Beets with Goat Cheese and Chermoula, or Goat Cheese and Mint Omelet.
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
1 piece (4" long) sesame baguette or whole wheat baguette
1 teaspoon toasted sesame oil
1 slice (½ ounce) prosciutto, torn
2 tablespoons thinly sliced roasted red peppers
1 tablespoon herbed (or plain) goat cheese, crumbled
1. Position a rack in the top third of the oven and heat the broiler.
2. Slice the baguette in half lengthwise. Brush the cut sides with the oil. Top with the prosciutto, peppers, and cheese. Place on a baking sheet and broil for 2 minutes, or until the bread begins to char.
Nutrition (per serving) • 242 calories, 12 g protein, 28 g carbohydrates, 2 g fiber, 1 g sugars, 10 g fat, 3 g saturated fat, 773 mg sodium
VEGETARIAN | 5 INGREDIENTS OR FEWER
Panini presses take up way too much space; try our simple trick instead to get the same pressed sandwich deliciousness. Use the leftover pear in the Maple Ricotta Cream or Pear-Ginger Smoothie.
Prep time: 5 minutes
Total time: 10 minutes
Makes 1 serving
½ teaspoon grated fresh ginger
2 slices whole wheat or whole grain sourdough bread (½" thick)
2 tablespoons (1 ounce) crumbled blue cheese, divided
¼ red pear, sliced lengthwise
¼ cup baby arugula, kale, or spinach
1. Rub the ginger across 1 side of each slice of bread. Sprinkle 1 tablespoon of the blue cheese on 1 slice. Top the cheese with the pear, greens, and remaining 1 tablespoon cheese. Set the remaining slice of bread on top.
2. Coat a grill pan or skillet with cooking spray and heat over medium-high heat. Place the sandwich in the pan, cover with parchment paper, and set a large skillet on top to press. Cook for 4 minutes, turning once, or until grill marks form on both sides and the cheese melts.
Nutrition (per serving) • 312 calories, 12 g protein, 38 g carbohydrates, 5 g fiber, 9 g sugars, 11 g fat, 5.5 g saturated fat, 698 mg sodium
VEGETARIAN | 5 INGREDIENTS OR FEWER | ONE PAN
Peaches might not be a typical sandwich ingredient, but they’re certainly a tasty one! If you want to make 1 serving of this grilled cheese, just have the extra peach half as a snack or store it for up to 3 days in the refrigerator in an airtight container.
Prep time: 5 minutes
Total time: 10 minutes
Makes 2 servings
4 slices multigrain bread
2 ounces good Cheddar cheese, grated
1 peach, halved, pitted, and sliced
1 cup baby arugula
¼ teaspoon kosher salt
1. Arrange 2 slices of the bread on a clean work surface. Divide the cheese, peach, and arugula between the bread slices. Season with the salt. Top with the remaining bread.
2. Lightly coat a large nonstick skillet with cooking spray and heat over medium heat. Cook the sandwiches for 4 to 8 minutes, turning once, or until the bread is golden and the cheese is melted. Slice in half, if desired, and serve.
Nutrition (per serving) • 306 calories, 16 g protein, 36 g carbohydrates, 9 g fiber, 12 g sugars, 12 g fat, 6 g saturated fat, 688 mg sodium
VEGAN | 5 INGREDIENTS OR FEWER | ONE PAN
Sometimes you just need a sweet treat, and this treat also has enough protein and fiber to serve as a whole meal. Enjoy this sandwich warm from the skillet, and feel like a kid sneaking dessert before dinner.
Prep time: 5 minutes
Total time: 10 minutes
Makes 2 servings
2 tablespoons almond butter (or any nut butter)
4 slices whole grain bread
1 ounce dark chocolate, chopped
1 small banana, sliced
Pinch of kosher salt
1. Spread the almond butter on 2 slices of the bread and top with equal amounts of the chocolate and banana. Sprinkle with the salt. Top with the remaining bread slices and press down to compress.
2. Coat a large skillet with cooking spray and heat over medium heat. Cook the sandwiches for 4 minutes, turning once, or until the bread is golden brown and the chocolate has melted.
Nutrition (per serving) • 357 calories, 11 g protein, 46 g carbohydrates, 8 g fiber, 17 g sugars, 16 g fat, 4 g saturated fat, 297 mg sodium
GLUTEN-FREE | PACK FOR LUNCH
Collard leaves are a perfect substitute for wheat wraps because they’re large and hearty, so they won’t break when you roll them around your turkey. If you’re feeling adventurous, try replacing any wrap in this book with collard leaves.
Prep time: 5 minutes
Total time: 15 minutes
Makes 2 servings
1 small carrot, grated
¼ cup apricot all-fruit spread
¼ teaspoon curry powder
¼ teaspoon kosher salt
4 large collard leaves
4 ounces turkey lunchmeat
½ cup sliced roasted red peppers
½ cup sprouts
1. In a small bowl, combine the carrot, apricot spread, curry powder, and salt.
2. Cut off the firm white stalks from the collard leaves. With a sharp knife, fillet off the thickest parts of the remaining stalks that run down the leaves.
3. Place 2 collard leaves head to foot (stalks at opposite ends) and partially overlap the leaves. Spread half of the carrot-apricot mixture along the bottom third of the leaves. Top with half each of the turkey, roasted peppers, and sprouts. Tightly roll the leaves, beginning from the bottom and tucking in the sides as you go. Cut in half on a bias, securing each half with a wooden pick. Repeat with the remaining ingredients.
Nutrition (per serving) • 164 calories, 13 g protein, 28 g carbohydrates, 2 g fiber, 17 g sugars, 1 g fat, 0 g saturated fat, 981 mg sodium
PACK FOR LUNCH
A small (8-ounce) can of pineapple rings works great in this recipe, but fresh pineapple will taste great on this sandwich, too.
Prep time: 5 minutes
Total time: 15 minutes
Makes 2 servings
2 slices Canadian bacon
¼ cup mayonnaise
2 oil-packed sun-dried tomatoes, finely chopped
1 small clove garlic, minced 2 slices whole grain bread
2 slices part-skim mozzarella, Swiss cheese, or provolone
2 thinly sliced pineapple rings
1 cup arugula
1 teaspoon extra-virgin olive oil
1 teaspoon red wine vinegar
Pinch of salt
1. In a small skillet, cook the Canadian bacon over medium-high heat for 5 to 6 minutes, turning once, or until browned on both sides.
2. Meanwhile, in a small bowl, combine the mayonnaise, sun-dried tomatoes, and garlic.
3. Spread 1 tablespoon of the tomato-mayo sauce on 1 side of each of the bread slices and top with 1 slice hot Canadian bacon, 1 slice cheese, and 1 pineapple ring.
4. In a separate small bowl, toss the arugula with the oil, vinegar, and salt. Top each pineapple ring with half the arugula. Reserve any extra tomato-mayo mixture in the fridge for another sandwich.
Nutrition (per serving) • 445 calories, 17 g protein, 18 g carbohydrates, 3 g fiber, 5 g sugars, 34 g fat, 7 g saturated fat, 773 mg sodium
GLUTEN-FREE | PACK FOR LUNCH
The lettuce wraps save calories and carbs, but you can replace them with an 8-inch whole wheat tortilla if you prefer—just add a cup of baby kale or lettuce to the wrap to add in healthy greens. Save the remaining half orange for the Sunrise Citrus Smoothie and the remaining half avocado for the Black Bean and Brussels Sprouts Burritos, SLT Sammy, or Spicy Tempeh Chili.
Prep time: 5 minutes
Total time: 15 minutes
Makes 2 servings
1 orange
½ avocado
2 large lettuce leaves (iceberg, romaine, or red leaf)
2 ounces deli turkey
2 ounces thinly sliced jicama
1 slice cooked bacon, crumbled
½ tomato, cored, halved, and sliced
2 tablespoons dried cranberries
1. Peel the orange and segment it over a bowl, squeezing the juice from the membranes. Remove the segments with a fork or slotted spoon, and reserve half of them for another use (see headnote).
2. In the bowl with the orange juice, smash the avocado with a fork.
3. Lay out the lettuce leaves on a work surface and spread each with half of the avocado mixture. Set half the turkey, jicama, bacon, tomato, orange segments not reserved for another use, and cranberries on each. Roll up like a burrito, tucking in the sides as you go. Cut through the middle, if desired, securing each half with a wooden pick.
Nutrition (per serving) • 168 calories, 8 g protein, 20 g carbohydrates, 5 g fiber, 11 g sugars, 8 g fat, 2 g saturated fat, 319 mg sodium
If your grocery store doesn’t have cod, any light, flaky white fish will work well on the grill; if you need help, the person at the fish counter at the grocery store can point you in the right direction. Use the other half of the jicama for the Orange-Cranberry Turkey Club Lettuce Wrap with Jicama or Jicama Orange Salad with Scallion and Radish. Think about doubling up this recipe the next time you have guests—it’s the perfect party platter!
Prep time: 10 minutes
Total time: 25 minutes
Makes 2 servings
1 ear fresh corn, shucked and silks removed
½ sweet crisp apple, such as Honeycrisp, Braeburn, or Fuji, quartered and cored
¼ medium red onion
½ small jicama, peeled and cubed (about ½ cup)
1½ tablespoons fresh lime juice
1½ teaspoons chopped cilantro leaves
¼ teaspoon kosher salt, divided
⅛ teaspoon ground black pepper, divided
½ teaspoon olive oil
⅛ teaspoon chili powder
½ pound cod loin (or similar white flaky fish), cut into 2 pieces
2 whole grain tortillas (10" diameter)
1. Heat a grill or grill pan to medium heat. Brush and oil the grates. Grill the corn, apple, and onion for 7 minutes, or until charred and tender. When they’re cool enough to handle, cut the corn kernels from the cob and chop the apple and onion. Transfer everything to a medium bowl. Stir in the jicama, lime juice, and cilantro. Season with half the salt and pepper. Set aside to let the flavors meld.
2. In a small bowl, stir together the oil and chili powder. Spread over the fish, and sprinkle with the remaining salt and pepper. Grill the fish, turning once, for 6 minutes, or until it flakes easily.
3. Divide the fish between the tortillas, top with the apple salsa, and roll up, folding in the sides as you go.
Nutrition (per serving) • 365 calories, 30 g protein, 56 g carbohydrates, 10 g fiber, 9 g sugars, 6 g fat, 0.5 g saturated fat, 754 mg sodium
PACK FOR LUNCH
This sandwich creates its own accompanying snack—use the leftover carrot, cucumber, and scallion to dip into Beet and Dill Hummus or Baba Ghanoush.
Prep time: 15 minutes
Total time: 25 minutes
Makes 2 servings
¼ cup unsalted roasted peanuts
2 tablespoons well-stirred lite coconut milk
1 teaspoon less-sodium soy sauce
1 teaspoon honey
1 teaspoon rice vinegar
1 teaspoon hot sauce or Sriracha
¼ teaspoon peeled, finely chopped fresh ginger
½ cup chopped cucumber
½ small carrot, grated
½ scallion, thinly sliced
1 tablespoon chopped fresh mint
Squeeze of lime juice
½ teaspoon toasted sesame oil
Pinch of kosher salt
4 slices whole grain bread or 2 whole wheat pitas
1 cup shredded cooked chicken
1. In a blender or food processor, combine the peanuts, coconut milk, soy sauce, honey, vinegar, hot sauce, and ginger. Blend or process into a slightly chunky mixture. Set aside.
2. In a small bowl, toss together the cucumber, carrot, scallion, mint, lime juice, oil, and salt.
3. Spread 1 tablespoon of the reserved peanut mixture on 1 side of each of the bread slices. Top 2 of the slices with an equal amount of the chicken and the cucumber mixture. Top with the remaining bread slice, peanut sauce–side down. (If using pitas, open them, divide the chicken and the cucumber mixture between them, and drizzle with the peanut mixture.)
Nutrition (per serving) • 412 calories, 34 g protein, 34 g carbohydrates, 6 g fiber, 9 g sugars, 16 g fat, 3.5 g saturated fat, 477 mg sodium
VEGAN
If you’ve ever had bland tofu, it’s either because it wasn’t properly pressed to get all of the excess water out or wasn’t properly seasoned so don’t skip step one. Use any extra radishes in the Smoked Salmon Grilled Cheese or Thai Beef Salad with Mint. If you have extra tofu, use it for the Udon Soup with Broccoli, Tofu, and Ginger.
Prep time: 5 minutes
Total time: 1 hour 45 minutes
Makes 2 servings
8 ounces regular firm tofu
⅓ cup fresh cilantro
⅓ cup fresh flat-leaf parsley
3 tablespoons extra-virgin olive oil
1 clove garlic
2 teaspoons fresh oregano or 1 teaspoon dried
2 teaspoons red wine vinegar
½ teaspoon kosher salt
⅛ teaspoon ground black pepper
⅛ teaspoon crushed red-pepper flakes
2 whole wheat rolls, split
1 cup baby arugula
1 radish, cut into matchsticks
1. Line a plate with several sheets of paper towel. Place the tofu on it, set another sheet of paper towel and a plate on top, and add a weight such as a skillet or soup can on top of the plate. Set aside for 20 to 30 minutes.
2. Meanwhile, in a food processor, combine the cilantro, parsley, oil, garlic, oregano, vinegar, salt, black pepper, and red-pepper flakes. Pulse until the chimichurri is emulsified. (Alternatively, finely chop the cilantro, parsley, garlic, and oregano and shake vigorously in a sealed jar with the oil, vinegar, salt, black pepper, and red-pepper flakes. Either way it’s made, the chimichurri can be stored in an airtight container in the refrigerator for up to 1 week.)
3. Transfer the chimichurri to a large bowl. Cut the tofu crosswise into 4 planks and add to the bowl, tossing to coat. Marinate for 1 hour at room temperature.
4. Heat a nonstick skillet over medium heat. Without brushing off the marinade, sear the tofu for 4 minutes, turning once, or until golden brown all over.
5. Meanwhile, toast the rolls in a toaster oven or under the broiler and top each bottom half with half the arugula. Top each with 2 pieces of the tofu and half the radish. Spread the leftover chimichurri over the top buns, top the sandwiches, and cut in half.
Nutrition (per serving) • 368 calories, 13 g protein, 18 g carbohydrates, 3 g fiber, 3 g sugars, 27 g fat, 3.5 g saturated fat, 637 mg sodium
VEGETARIAN | PACK FOR LUNCH
Feel free to swap in other vegetables that you happen to have on hand for the roasted vegetable mix. You can use the leftover avocado for the Black Bean Burrito Salad, Green Goddess Dip, Butternut Squash and Chard Mini Taco Bites, or Egg Baked in Avocado. Replace the yogurt with 2 teaspoons of olive oil to make this recipe vegan.
Prep time: 10 minutes
Total time: 40 minutes
Makes 2 servings
1 small zucchini, cut lengthwise into 4 slices
2 portobello mushrooms, stems removed
1 small yellow bell pepper, quartered
1 tablespoon + 1 teaspoon olive oil, divided
Kosher salt
¼ teaspoon ground black pepper
¼ avocado
1 tablespoon low-fat plain yogurt (regular or Greek)
½ chipotle chile pepper in adobo sauce, finely chopped
2 teaspoons fresh lime juice, divided
1 cup baby kale or baby spinach
4 slices firm whole grain bread
1. Preheat the oven to 400°F. On a baking sheet, toss the zucchini, mushrooms, and bell pepper with 1 tablespoon of the oil. Sprinkle with ½ teaspoon salt and the black pepper. Roast for 25 minutes, turning the vegetables once, or until tender and brown in spots. Remove the vegetables as they finish cooking.
2. Meanwhile, in a small bowl with a fork, smash together the avocado, yogurt, chile pepper, 1 teaspoon of the lime juice, and a pinch of salt.
3. Toss the baby kale or spinach with the remaining 1 teaspoon oil, remaining 1 teaspoon lime juice, and a pinch of salt.
4. Spread the avocado mixture on each slice of bread. Top 2 of the slices with the roasted vegetables, greens, and remaining bread, avocado side down.
Nutrition (per serving) • 301 calories, 11 g protein, 34 g carbohydrates, 8 g fiber, 9 g sugars, 15 g fat, 2 g saturated fat, 851 mg sodium