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  6. 21 Easy Lunch Ideas That Can Help Support Your Brain

21 Easy Lunch Ideas That Can Help Support Your Brain

portrait of Dani
Danielle DeAngelis Reviewed by Dietitian Jessica Ball, M.S., RD September 14, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Meal-Prep Turkey Cobb Salad

These lunch ideas can be enjoyed any day of the week. From salads and lettuce wraps to sandwiches and soups, these meals are easy to prep and pack. Plus, these lunches are packed with ingredients like eggs, beets, beans and fish, all of which can help support healthy cognitive function. Recipes like our Meal-Prep Turkey Cobb Salad and Black Bean-Quinoa Bowl are healthy and tasty choices for a midday meal.

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Meal-Prep Turkey Cobb Salad

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Cubed deli turkey takes the place of chicken, while Cheddar replaces blue cheese in this easy Cobb-inspired salad. The protein-rich turkey and cheese, plus eggs and bacon, gives the salad staying power, so you won't get hungry an hour after you eat. Feel free to swap out the turkey for cooked chicken or chickpeas to mix things up. Serve the salad right away or pack it up in individual containers and you'll be set for lunch for days.

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Black Bean-Quinoa Bowl

Black Bean-Quinoa Bowl
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This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.

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Pickled Beet, Arugula & Herbed Goat Cheese Sandwich

Pickled Beet, Arugula & Herbed Goat Cheese Sandwich
Credit: Jacob Fox
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This pickled beet, arugula and goat cheese sandwich is peppery with creamy notes from the goat cheese and sweet and tangy undertones from the pickled beets. Chopped walnuts add nuttiness and crunch to this easy sandwich.

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Salmon-Stuffed Avocados

Salmon-Stuffed Avocados
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Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.

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White Bean & Veggie Salad

White Bean & Veggie Salad
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This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

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Chickpea Tuna Salad

Chickpea Tuna Salad
Credit: Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
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This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before (just be sure to keep the spinach separate and dress the salad right before serving).

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Meal-Prep Vegan Lettuce Wraps

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For these meal-prep-friendly lettuce wraps, we swap the traditional warm filling for a cold plant-based bean salad filling loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the lettuce from getting soggy.

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Stuffed Sweet Potato with Hummus Dressing

Stuffed Sweet Potato with Hummus Dressing
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Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

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Vegetarian Chopped Power Salad with Creamy Cilantro Dressing

Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
Credit: Brie Passano
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Cilantro adds color and flavor when blended to make a creamy dressing. Serve this healthy salad for lunch or dinner.

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Avocado Egg Salad Sandwiches

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Lighten up classic egg salad by swapping in creamy avocado instead of using mayonnaise. Sandwich it between toasted whole-wheat bread and you've got an easy, packable lunch ready for work or school.

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Chopped Power Salad with Chicken

Chopped Power Salad with Chicken
Credit: Jason Donnelly
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Enjoy this filling and colorful salad for lunch or dinner. The dressing gets made in the same bowl that the salad is tossed in, so the greens absorb every bit of flavor.

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10-Minute Tuna Melt

10-Minute Tuna Melt
Credit: Joy Howard
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This variation of a classic sandwich uses mayonnaise, but not where you think! Mayo is brushed on the outside of the sandwich in place of butter to make the sandwich golden and crispy as it heats in a skillet. Plain Greek yogurt takes mayo's place in the salad—along with crunchy celery, roasted red bell peppers and scallions—for a satisfying lunch with less saturated fat.

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No-Cook Black Bean Salad

No-Cook Black Bean Salad
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A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.

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Egg Salad Lettuce Wraps

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We love the retro vibe of these egg salad lettuce wraps. Iceberg lettuce makes a perfect low-carb swap for bread to serve the egg salad.

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Guacamole Chopped Salad

Guacamole Chopped Salad
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All of the delicious guacamole flavors you love in a healthy veggie-packed salad. Want to pump up the protein? Add leftover roast chicken or sautéed shrimp. Serve with tortilla chips on the side (or crumbled over the top) to take it up a notch.

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Chipotle-Lime Cauliflower Taco Bowls

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A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos (see Associated Recipes). To cut down on prep time, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you'll need one 8-ounce pouch for this recipe) instead of cooking quinoa.

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Avocado Tuna Salad

Avocado-Tuna Salad
Credit: Photography / Greg DuPree, Styling / Ruth BlackBurn / Julia Bayless
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Jazz up a can of tuna with this easy avocado tuna salad recipe. Silky avocado adds creaminess that's cut with a hit of acidity from lemon and a briny punch from feta cheese. Romaine hearts and cucumber offer refreshing crunch.

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Green Salad with Edamame & Beets

green salad with edamame and beets
Credit: Katie Webster
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This big salad is a feast for the eyes and an everyday way to incorporate nutrient-rich beets and plant-based protein from edamame (green soybeans). If you're not a fan of cilantro, mix in freshly chopped basil or dill instead.

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Tuscan White Bean Soup

Tuscan White Bean Soup
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A pound of dried beans is the inexpensive foundation for this simple, hearty meal. Serve it with slices of whole-wheat bread or a side salad for a complete and satisfying lunch or dinner.

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Mason Jar Power Salad with Chickpeas & Tuna

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This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.

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Chipotle Chicken Quinoa Burrito Bowl

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This flavorful burrito bowl features grilled chicken coated in a spicy chipotle glaze. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthier dinner.

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    1 of 21 Meal-Prep Turkey Cobb Salad
    2 of 21 Black Bean-Quinoa Bowl
    3 of 21 Pickled Beet, Arugula & Herbed Goat Cheese Sandwich
    4 of 21 Salmon-Stuffed Avocados
    5 of 21 White Bean & Veggie Salad
    6 of 21 Chickpea Tuna Salad
    7 of 21 Meal-Prep Vegan Lettuce Wraps
    8 of 21 Stuffed Sweet Potato with Hummus Dressing
    9 of 21 Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
    10 of 21 Avocado Egg Salad Sandwiches
    11 of 21 Chopped Power Salad with Chicken
    12 of 21 10-Minute Tuna Melt
    13 of 21 No-Cook Black Bean Salad
    14 of 21 Egg Salad Lettuce Wraps
    15 of 21 Guacamole Chopped Salad
    16 of 21 Chipotle-Lime Cauliflower Taco Bowls
    17 of 21 Avocado Tuna Salad
    18 of 21 Green Salad with Edamame & Beets
    19 of 21 Tuscan White Bean Soup
    20 of 21 Mason Jar Power Salad with Chickpeas & Tuna
    21 of 21 Chipotle Chicken Quinoa Burrito Bowl

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    21 Easy Lunch Ideas That Can Help Support Your Brain
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