lunch

These spiced, baked fingers, with their sidekick of fiber-full skin-on mashed potatoes, will satisfy your fish stick cravings without giving you diners' remorse.

Spirulina is a type of blue-green algae that’s a surprisingly good source of protein and all the essential amino acids. Your body uses protein to make amino acids, which provide energy and help repair muscles and tissue, among other functions.

In this herbaceous sauce, white wine brings out the flavor of the shallots and herbs by bonding to the butter and imparts greater flavor to the dish from the reduction in liquid.

Portobello mushrooms have a meaty texture that makes them a stellar 
swap for beef patties in veggie burgers. But here's the trick: We've 
actually used the mushroom caps as the bun, then filled the middle 
with warmed marinara sauce, provolone and fresh, crisp greens.

Spice-roasted beets and seasoned kale are nestled in a flaky whole-wheat pastry alongside creamy 
goat cheese for this healthy take 
on beef Wellington.

Try this bowl of bright sunshine during the chilly, winter months.

A winter version of the spring roll, these portable handheld delights and their addicting 4-ingredient sauce make a satisfying snack or a perfect lunch paired with your favorite soup.

Skip the preservatives and sugar often added to traditional Caesar dressings – here we make a high-fiber, real-food Caesar-style dressing and use it in these satisfying wraps for grab-and-go lunches or lazy dinners.

This creamy carrot cashew sauce with roasted broccoli is a healthy substitute that will fill those cheesy potato cravings. 
Serve it like you would any traditional cheese sauce over a baked potato or as a sauce for potato gratin or whole-grain pasta, or try serving it fondue-style accompanied by your favorite veggies, crackers, pickles or whole-grain crusty bread for dipping.

Gut-friendly kefir adds creaminess to salad dressings. This salad makes a large portion and can be topped with a protein such as chicken or tofu. You can also serve it as a side or starter salad for 6 people.

Meaty and rich in umami flavor, both shiitake and maitake are delectable additions to these Mushroom Cashew Lettuce Wraps.

Craving your favorite crispy fish and potato chips? This sandwich packs both fish and chips inside 1 sandwich, and is topped with a rich lemon-caper sauce for the ultimate meal experience. For added color, add tomato slices to the sandwich if you have some on hand.

This truly unique Chickpea Salad is not only creamy and delicious but also easy to prepare.

Pure agave tequilas have herbal and mineral qualities that enhance the flavor of the marinade and help the flavor penetrate.

Black beans add a delicious punch of protein to these meatless burgers while sweet potato gives them a subtle sweetness. Spicy oven fries and a zesty avocado mash round out the meal.

A simple lemon and chile pepper marinade allows delicately flavored calamari, also known as squid, to truly shine. Paired with a protein-packed lentil salad, this makes for a hearty warm-weather meal.

Serve up a quick meal with this recipe for light and fresh chicken wraps. Bibb or Boston lettuce works great as a wrap for the chicken and quinoa filling while adding a nice crunch.

New to Kimchi? These Korean-inspired burgers are a great place to start.

This zucchini noodle pasta dish isn't only gluten-free, it's loaded with powerful vitamins and phytonutrients. Zucchini is a prime source of vitamin C that promotes cardiovascular health; it also contains lutein, a phytonutrient that's good for vision.

These gluten-free mini wraps are made with swiss chard and shrimp. Swiss chard is a superfood that's loaded with phytonutrient antioxidants that have anti-inflammatory properties, and shrimp is a prime source of astaxanthin, a carotenoid that's good for skin health.

Any kind of bread will work well in this recipe, but for best-ever veggie melts, start with a nice thick slice of your favorite artisan (or homemade) whole-grain loaf. We love the mild, smoky flavor of smoked mozzarella, but you can substitute with your favorite cheese: Gouda, provolone or smoked cheddar are great options. Don’t worry if your fennel bulb doesn’t come with the fronds attached – sprinkle the melts with fresh parsley or dill instead.

Jarred tomato sauce is a shortcut that helps get these meaty subs on the table fast. For evenly sized meatballs, divide mixture into thirds, then divide each third into 6 equal balls – this will ensure they cook through at the same time.

Sweet, juicy grilled peaches add a lovely warm-weather flair to this salad packed to the brim with beautiful vegetables. The true star of this meal, though, is the creamy cashew dressing spiked with just a touch of cayenne. If you have time, we suggest making the candied pecans as they add an addictive sweet-salty crunch.

Crisp salad is topped with a spiced coconut-crusted chicken breast in this salad that’s a cinch to put together. The mango dressing is truly heavenly, with a commingling of sweet, tart and spicy notes.

Frozen scallops and thin white fish fillets are real time-savers for busy weeknights, as they thaw in a flash and take just minutes to cook. If your fennel bulb comes with the green fronds attached, feel free to use them as a pretty garnish on the soup instead of the parsley. You can use any firm white-fleshed fish for this soup – Pacific cod is another great option.

Brushing the meatloaf with a mix of hoisin sauce and ketchup keeps it moist while also adding an extra layer of savory umami flavor.

This lighter take on chili is made without tomatoes, leaving room for fiber-rich greens. We’ve kept the spices mild to please many palates, but you can easily add more chile powder if you prefer a spicier dish – here at the CE office, we love this meal smothered in hot sauce!

This purple potato salad is given a protein boost with hard-boiled eggs and all-natural turkey bacon to give you 12 grams of protein per serving. Protein combined with slow-burning carbs like purple potatoes can provide you with sustained energy throughout the day.

Fresh lobster and crunchy jicama take the ordinary street taco to new heights. No lobster? Substitute cod or another white fish.

Inspired by the bold flavors of dal, the traditional Indian lentil dish, our hearty vegetarian patties are delicious served on their own or with warm whole-grain naan bread – just be sure to top them with our addictive sweet-tart mango chutney!

This quick and easy weeknight dinner comes with a bonus- a delicious supply of homemade pesto that you can spread on fish or serve as a part of your meal plan later in the week!

Get into the autumn mood with an apple salad that is perfect for a quick and healthy lunch that won't leave you feeling hungry throughout the remainder of the workday.

This Tex-Mex spin on sloppy joes is sure to become a weeknight family favorite.

Homemade coconut bacon with 
smoked paprika and maple syrup is 
the star of these piled-high sandwiches. We suggest making extra coconut 
bacon to use on salads, pastas or to eat out of hand – you’re going to want to 
put it on everything in your meal plans!

An ooey-gooey pizza without cheese? You bet! Our creamy cheese made from blended pine nuts, garlic and dill adds serious flavor and texture to this whole-grain pizza with roasted sweet potato and balsamic-glazed fennel.

A rainbow of vegetables – butternut squash, Brussels sprouts and radicchio – makes this whole-grain bowl a powerful medley of fiber and antioxidants. We use ground turmeric to add flavor and anti-inflammatory properties to the roasted squash. Turmeric is being studied for its ability to prevent or slow the spread of cancer, so we suggest keeping it handy in your cupboard and using it liberally.

Try this bright and clean 
twist on pesto pasta from Candice Kumai and enjoy 
a perfect and practical 
fuss-free meal tonight.

This creamy chowder uses fiber-rich sweet potatoes for a taste of fall. Here, we bump up the flavor even more by adding the shaved corn cobs to the simmering chowder to draw out flavor. Remove and discard cobs before serving.

These smokey, crispy quesadillas are ready in under an hour and weigh in at 470 calories for four wedges. Fit them into your meal plans this week!

Beautiful cilantro flavor infuses this roasted corn and black bean salad. We suggest using canned beans, but you can also use dried if you have time.

Aromatic soup with green peas, cool mint and fresh basil contrasts with zesty orange sautéed shrimp in this light meal.

Serve fruit warm off the grill, or grill them in advance and serve at room temperature.

This no-cook, summer-fresh dish is inspired by the Italian Caprese salad.

Refreshing gazpacho made from still-warm-from-the-sun yellow tomatoes. Serve for lunch with grilled sandwiches or as a starter to a longer evening meal.

This satisfying salad is a quick dinner recipe with a delicious combination of crisp veggies, juicy steak and pungent blue cheese.

Sweet roasted peppers are drizzled with a citrus vinaigrette and just a touch of heat.

The juiciness of blackberries complements rich herbed yogurt and hearty barley. The Yogurt Thyme Dressing can also double as a marinade for chicken or lamb.

We love using large green Spanish olives for this recipe, which are sometimes stuffed with pimentos – but any flavorful variety works.

This spice-rubbed steak on the grill is special enough. But here, a good thing gets even better with a bold tomato and pepper sauce reminiscent of gazpacho. For a change of pace, try substituting chicken, pork chops or even shrimp for the beef.

Even though these salmon fillets are cooked in the oven, because they’re wrapped in parchment with other moist ingredients such as kale and orange, they basically steam, which keeps them tender and juicy.

Zucchini is the secret to these extra-moist, Mediterranean-inspired burgers. Serve with lemon wedges alongside.

Fresh asparagus cleverly replaces the green beans in this Niçoise-style salad.

This salad is inspired by an Israeli sandwich known as Sabich – containing fried eggplant, boiled eggs, chopped vegetables and tahini all stuffed into a pita. In our satisfying main dish salad, we’ve taken all those same ingredients but roasted the eggplant instead.

Nutrient-rich fennel is a great source of vitamin C, potassium and the anti-inflammatory compound anethole, which has shown potential for boosting your body’s defenses against cancer.

Just as satisfying as the Asian lettuce wraps on many restaurant menus, our clean version has far less salt and sugar. The vinegar-based quick-pickled slaw adds bright flavor and color.

A colorful salad with a raspberry shallot vinaigrette makes for a fresh and speedy meal.

This gluten-free, Turkish-inspired twist on chicken salad features dried apricots and feta cheese.

Slices of creamy goat cheese are crusted with pistachios then lightly toasted in a skillet for a decadent topper to this exquisite salad.

Eggs and arrowroot starch help hold these California-fresh patties together, while quinoa, scallions, lemon zest and dill give them flavor and a nutrition boost. If desired, set aside a few tablespoons of the homemade dressing to use as a dipping sauce or drizzle over the patties.

Make your own buns with our recipe or use whole-grain English muffins to soak up all the aromatic pan juices from the beef.

It has been noted that this meat-filled-bun recipe dates back to the Qin Dynasty, possibly making Chinese Rou Jia Mo the world’s oldest hamburger or sandwich.

Made famous by the James Beard Award-winning chef Andy Ricker at his Asian hot spot, Pok Pok, this Vietnamese-style dish is completely magical.

This okonomiyaki recipe is pure Japanese soul food. The most authentic recipes use nagaimo and dashi, but can be substituted if you can't find them.

This traditional dish from the Philippines uses simple ingredients and employs the concept of “use everything.”

Sweet and spicy chicken tops saucy pinto beans in this easy recipe. For a change, you can make this dish into a wrap – simply shred the chicken and serve it with the beans in warm whole-wheat tortillas.

Chickpeas and walnuts add flavor and protein, while cherries add a touch of sweetness to these quick couscous lettuce wraps.

Lobster Thermidor is a creamy cooked lobster mixture that is typically stuffed into the lobster shell for serving – here the mixture tops whole-grain bread slices for a quicker twist on this classic dish.

Navy beans stand in for chickpeas in this twist on falafel. Sweet and sour pickled radish, garlic yogurt sauce and pita triangles round out the meal.

This light and fresh salad from our March 2015 meal plan makes a satisfying lunch.

A honeyed orange dressing adds sweet and tart notes to this veggie- and bean-packed salad with shrimp.