7-Day Superfood Lunch Plan to Pack for Work
These portable and packable lunches provide a punch of superfood nutrition that will help keep you energized all afternoon.
Superfood lunches are a weekday can-do when you combine nutrient-packed ingredients with recipes that are make-ahead easy and highly portable. Salmon, spinach and lentils are among the staple superfoods for the midday meal because they provide a great base for a variety of flavors. These healthy and nutritious meals also provide lasting nourishment to make you feel energized and avoid that post-lunch slump. Here, a week's worth of superfood lunch recipes to power you through your busiest days.
Day 1: Quinoa Power Salad
Quinoa Power Salad: This superfood salad starts with a base of spinach, which is high in vitamins A and C, and leafy greens. A little bit of sweet potato goes a long way because it adds satisfying fiber and delicate sweetness, and also packs three times the vitamin A you need in a day. Top off that hearty base with lean chicken breast for a protein-packed lunch you'll be craving before noon.
Day 2: Avocado Egg Salad Sandwich
Avocado Egg Salad Sandwich: Swap in creamy mashed avocado for mayonnaise to make a lightened-up, heart-healthy version of a traditional egg salad. Sandwiched between toasted whole-wheat bread, this high-protein egg salad is an easy, packable lunch that will help you power through your afternoon.
Rainbow Buddha Bowl with Cashew Tahini Sauce: A variety of colorful vegetables (use the ones we recommend or add your own) sit atop a bed of fiber- and protein-rich quinoa. A tangy tahini-based dressing and a sprinkling of cashews are great sources of heart-healthy unsaturated fats-and delicate crunch-which is a perfect way to finish off a vibrant superfood lunch.
Roasted Salmon Rice Bowl with Beets & Brussels: Salmon is the king of heart-healthy omega-3 fatty acids, and this bowl packs in a big dose of those good-for-you oils. What's more, this is the perfect recipe for a make-ahead lunch option because the fish and veggies cook on one sheet pan while the rice cooks on the stove, which saves you time, effort and mess. Save the garlicky dressing and drizzle it on right before serving for the ultimate in superfood satisfaction.
Green Salad with Edamame & Beets: This big salad is a feast for the eyes and an everyday way to enjoy nutrient-rich beets and plant-based protein from edamame (green soybeans). You don't need slabs of steak or chunks of chicken to get lasting lunch satisfaction. Plant-based options, like edamame, pack plenty of fiber and protein so you stay full between meals and have lasting energy. If you're not a fan of cilantro, mix in freshly chopped basil or dill instead.
Sweet Potato & Black Bean Chili: Don't let humble chili fool you. This dish is packed with nutrients-and flavor. This vegan version fills you up with sweet potatoes and black beans, which are great sources of fiber and plant-based protein. As an added bonus, this chili freezes well, so make a batch, freeze it in individual servings, and grab one on busy mornings to avoid the takeout temptation.
Greek Kale Salad with Quinoa & Chicken: This Greek salad recipe could not be simpler. With only five ingredients, it shows that superfoods don't have to be complicated to provide quality nutrients. Build this salad on a base of kale, which is high in vitamin K and great for healthy bones. Next, add hearty quinoa for lasting satisfaction. From there, you can stick to traditional Greek salad toppings-silky roasted red peppers, briny olives, tangy feta cheese and protein-packed chicken-or you can riff on your own style. Not a fan of kale? Swap in spinach for a different superfood salad base.