Low-Calorie Make Ahead Lunch Recipes

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.

This Eastern European soup (called kapusniak in Polish) is traditionally made with sauerkraut. To keep the sodium in check in this healthy recipe, we use fresh cabbage and save the sauerkraut for a deliciously salty-sour garnish.

This healthy high-fiber salad comes together in just 10 minutes. Serve it right away or pack it in individual servings for four super-satisfying high-fiber lunches for the week ahead. To cut down on prep time, we're using preshredded Brussels sprouts from the produce department and store-bought roasted chickpeas. Look for roasted chickpea snacks with the healthy snacks or nuts at your grocery store.

In this genius slow-cooker soup recipe, two types of onions are caramelized for hours before adding a sherry-spiked broth. For a bistro-worthy presentation, ladle the soup into ovenproof crocks, top with the bread and cheese and broil.

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.

These easy roasted vegetables will give your plate a pop of color. Give the cubes of butternut squash a head start for 10 minutes to soften in the oven before adding in the other veggies. The broccoli, peppers and onion are naturally more tender than the butternut squash and cook more quickly. That way everything ends up finishing at the same time.

These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).

A simple pea soup makes an elegant start to a spring meal. It's also a great way to use frozen vegetables when the produce section is looking bleak.

Your favorite restaurant soup just got easier and healthier with this freezer-to-crock-pot recipe. If you keep a special bottle of olive oil on hand for stand-out dishes, this is the recipe to pull it out for. The headiness of the fruity olive oil truly elevates the flavors in this Italian meal-prep slow-cooker soup.

One of our most popular salad recipes, Spinach-Strawberry Salad with Feta & Walnuts (see Associated Recipes), gets a makeover in these simple yet totally satisfying meal-prep spinach salad bowls. They require minimal prep and can be customized to your taste. Swap in roasted salmon for the chicken thighs, and almonds or pecans for the walnuts, and use any fresh berry that looks good at your market.

Classic chicken noodle soup gets a healthy upgrade with low-sodium chicken broth, whole-wheat egg noodles and tons of vegetables. To get a homemade stock flavor using store-bought broth, we simmer bone-in chicken breasts in the broth before adding the rest of the soup ingredients. But you're short on time, feel free to use pre-cooked chicken and start the recipe at step 2.

This is true healthy comfort food--a bowl of soft, creamy polenta topped with warm roasted vegetables infused with garlic and sage.

Like most soups, this Moroccan lentil soup recipe gets better with time as the complex seasonings have time to develop. Make it a day ahead if you can--this easy slow cooker/crock pot recipe variation makes it a cinch to get the soup cooking while you do other things.

Take taco night in a new direction with these healthy vegan tacos. We've swapped crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect in a taco. You can also use the filling in burritos, bowls, taco salads and to top nachos.

Brimming with colorful roasted vegetables, these plant-based meal-prep lunch bowls are high in fiber to keep you full through the afternoon. The easy roasted veggies are based on a popular recipe from our sister magazine (see Associated Recipes). Feel free to use your favorite store-bought hummus to cut down on prep time, or make a batch of your own (see Tip). You can also sub in an 8-ounce microwaveable quinoa pouch to minimize cooking.

Skip the dipping and add crispy grilled cheese croutons right into your soup instead. Don't have a panini press? Make the grilled cheese for the croutons in a skillet or in a waffle maker instead. Opt for San Marzano tomatoes if you can. They have a much richer flavor and they tend to be lower in sodium.

This classic hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) makes this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.

It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!

Who says a meatless meal isn't filling? Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies.

This healthy chicken soup recipe gets bold Moroccan flavor from sweet potatoes, cumin, cinnamon, cayenne pepper and a touch of fiery harissa. To get a homemade stock flavor using store-bought broth, we simmer bone-in chicken breasts in the broth before adding the rest of the soup ingredients.

Prep all of the ingredients for this hearty soup and freeze until you're ready to cook it for a fast meal. All you have to do is pop the frozen ingredients into your multicooker and turn it on. Using a pressure cooker to make this warming pot of chili results in extra-tender chicken that's easy to shred. The addition of chopped zucchini and corn gives each bowl a nutritional boost.

There's no chance of getting the afternoon munchies when you fuel up with this vegan veggie sandwich filled with fiber and healthy fats, plus fruit on the side. It'll keep you energized until dinner. Feel free to swap in your other favorite sandwich vegetables, sprouts or greens.

Olives, cucumber, roasted red peppers and spices come together magically in this healthy chicken quinoa bowl recipe. Serve with a squeeze of lemon and a glass of cold Italian white wine.

This high-fiber vegetarian grain bowl is packed with colorful veggies and plant-based protein to keep you feeling energized and satisfied.