![thai style chopped salad with sriracha tofu meal prep](https://cdn.statically.io/img/www.eatingwell.com/thmb/ohq3eR5SveQDeHPoeII2qbBNGs0=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/Thai-Style-Chopped-Salad-with-Sriracha-Tofu-3c3483a56cb14dcc946fa9a6ff13604c.jpg)
If you want to maximize your time under the sun this summer, quick and easy lunch recipes are a must. These healthy lunches are nutritious, easy to make and ready in 15 minutes or less. Recipes like our Chopped Salad with Sriracha Tofu & Peanut Dressing and our Loaded Cucumber & Avocado Sandwich will make a hot and sunny summer day feel like a breeze.
Vegan Smoothie Bowl
![4444943.jpg](https://www.eatingwell.com/thmb/cCtp5Xb-b7nJMvhPEZjyZC0t0RE=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/4444943-137db4ff829843dd9aae1b9c13432563.jpg)
Eat this thick and creamy smoothie bowl with a spoon! Banana and frozen berries whip together with a little nut milk for a toppable vegan breakfast. We use fruit, nuts and seeds for topping, but feel free to experiment with whatever you like.
Cabbage, Tofu & Edamame Salad
![5571059.jpg](https://www.eatingwell.com/thmb/W_eVzFS-zDeFwSVKrfHHpOtiQcg=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/5571059-da1836b4b8d3473a8c43966fbaf7877c.jpg)
Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette.
Loaded Cucumber & Avocado Sandwich
![loaded cucumber and avocado sandwich](https://www.eatingwell.com/thmb/GmHysm2HNZOEnqJrkt6aIJDrdec=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/loaded-cucumber-and-avocado-sandwich-e8edb61dcc8044e28cfa835ad4282719.jpg)
This loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.
Mashed Chickpea Salad with Dill & Capers
![Mashed Chickpea Salad with Dill & Capers](https://www.eatingwell.com/thmb/2Aiqr6xtXppWQz1h9aY1Xkm41_E=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/8455189-de39516f4f1b465f886d7a2aacc09a8a.jpg)
This creamy yet light vegan salad is full of bright, herby goodness. On its own, it's great to serve alongside a sandwich or veggie burger in place of potato salad or coleslaw. You can also make it into a light lunch by adding a handful of arugula to enjoy it as a green salad. Double the recipe and refrigerate to have on hand throughout the week.
Chopped Salad with Sriracha Tofu & Peanut Dressing
![7082902.jpg](https://www.eatingwell.com/thmb/DeMIiMKbpNtvE5VZ83RKe1_YEzY=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/7082902-a5eb3efa664d44bd8583b6247a4ad30b.jpg)
Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.
Pesto & White Bean Stuffed Tomato
![Pesto & White Bean Stuffed Tomato](https://www.eatingwell.com/thmb/8jyfgV_incpOMRl7BhOeJYd18ss=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/pesto-and-white-bean-stuffed-tomato-825dc3b587104b4e8df96629822a80c4.jpg)
This simple 3-ingredient recipe is perfect for a light lunch or snack. Showcasing the midsummer flavors of fresh tomatoes and pesto, this recipe is delicious, nutritious and ready in just five minutes.
Veggie & Cream Cheese Sandwich
![Veggie and cream cheese sandwich](https://www.eatingwell.com/thmb/8JEuLyoellhFk4XNTSRLG_5TV0A=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/EWSEO-VeggieAndCreamCheeseSandwich-2073-2000-f5b7b06cfa8c454e8c88d50174c6bde7.jpg)
The cream cheese in this veggie and cream cheese sandwich adds flavor while holding everything in place. This colorful, well-balanced sandwich is crispy from the cucumber and peppers, sweet from tomatoes and beets, and tangy from the banana peppers.
3-Ingredient Creamy Rotisserie Chicken Salad
![3-Ingredient Creamy Rotisserie Chicken Salad](https://www.eatingwell.com/thmb/sVLh6x7bFZ1VPZtgO2Xz6N8HkIQ=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/3-ingredient-creamy-chicken-salad-75627d762a7845579b5a520be6d75729.jpg)
We put a flavor twist on the classic chicken salad by using a lemon-herb mayonnaise. Try other mayo varieties, like roasted garlic or chipotle lime, in this fast, no-cook lunch recipe. Serve this rotisserie chicken salad recipe with whole-grain crackers.
Pickled Beet, Arugula & Herbed Goat Cheese Sandwich
![Pickled Beet, Arugula & Herbed Goat Cheese Sandwich](https://www.eatingwell.com/thmb/rYAqbs0ocU12ydxciWfo5arvjbU=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/JF_Pickled-Beet-Arugula-and-Herbed-Goat-Cheese-Sandwich_Square_2158-ece685f05b4b498fa3772f350a6a7419.jpg)
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.
Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
![Lentil Salad with Feta, Tomatoes, Cucumbers & Olives](https://www.eatingwell.com/thmb/5bHkHkWQK1dO7cApyVZqKoQUkJA=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/mediterranean-lentil-salad-40f97746a88a4e3687d8899dd61f5bd4.jpg)
This Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch.
Tangy Chicken Salad with Grapes
![Tangy Chicken Salad With Grapes in a bowl](https://www.eatingwell.com/thmb/y4f56x_mO0g2zMnTyYmp0Yt1U98=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/chicken-salad-with-grapes-1904-8028767-2000-522410e600884f19bfdf30af6a3d6418.jpg)
Sweet red grapes and crunchy celery make this chicken salad sing, and also balance out the slight tang from the yogurt and lemon. But go ahead and customize the mix-ins with whatever you desire (perhaps some chopped nuts or dried fruit) because this chicken salad recipe is easily adaptable. We use rotisserie chicken (look for unseasoned to keep sodium in check!) to simplify things, but any leftover cooked chicken will work.
Shrimp & Avocado Salad
![Shrimp & Avocado Salad](https://www.eatingwell.com/thmb/w79ZFPvgsFv1sLM9mFIjisDHIko=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/Shrimp-and-Avocado-Salad-2fc4eade628f4e929e216e4a92838360.jpg)
Peppery fresh radishes complement sweet shrimp and creamy avocado in this quick salad. Enjoy this healthy salad as a quick light dinner or for lunch.
3-Ingredient Tortellini with Sausage & Kale
![3-ingredient Tortellini with Sausage and Kale](https://www.eatingwell.com/thmb/sgqCY8adEFQIMjlNXz5G5DAopV8=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/3_Ing-Med-Dinners_Tort-with-Sausage-and-Kale-a1ec41aa11944e6e9079b8c9c16d8163.jpg)
Precooked chicken sausage is a handy shortcut ingredient because it heats up quickly and adds lots of flavor without a lot of fuss. A roasted garlic variety pairs perfectly with cheese tortellini and sautéed leafy greens.
Chicken Caprese Sandwich
![Chicken Caprese Sandwich](https://www.eatingwell.com/thmb/LIbIsLewFBJlgsk81H9U8yiQBh8=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/chicken-caprese-sandwich-e44de039f68c4952958eda837ad58e96.jpg)
This chicken caprese sandwich has all the classic flavors of a caprese salad with an added boost of protein from grilled chicken. Using store-bought grilled chicken makes assembly quick and easy. This sandwich for one is made in a skillet, but would work equally well in a panini press if you have one on hand.
3-Ingredient White Bean & Cherry Tomato Salad
![a recipe photo of the White Bean & Cherry Tomato Salad](https://www.eatingwell.com/thmb/snVqWhziE-y_TDpLzKZHVO75s60=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/White-Bean-and-Cherry-Tomato-Salad-590-2000-87f322dbeb4d4efcae74c3a75d6ad957.jpg)
This three-ingredient lunch takes a packaged salad kit to the next level with the addition of two pantry staples: cherry tomatoes and white beans. The Mediterranean flavor profile works well here, but another mix will be just as simple and satisfying.
Green Goddess Grain Bowl
![4565464.jpg](https://www.eatingwell.com/thmb/LfAg5S8rVC5aHkQgRbItKsapvkY=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/4565464-fa71247688c94f8f9563023428352c93.jpg)
This healthy grain bowl packs in the greens with peas, asparagus and a creamy yogurt dressing. Tofu adds protein while keeping it vegetarian, but you could also swap in cooked shrimp or chicken for a satisfying dinner or packable lunch ready in just 15 minutes.