Superfood Lunch Ideas
Looking for a nutritious lunch? Check out these recipes that will fuel your whole family with the healthy nutrients they need.
By Amy Capetta
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Tuna & White Bean Wraps
Between the kidney beans (that help fight cholesterol), tuna (a rich source of omega-3 fatty acids), and tomato (a fruit containing antioxidants), this wrap packs a healthy punch.
- Prep
- 10 mins
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Chicken Minestrone
This any-time-of-year soup contains high-protein chicken, full-of-fiber beans, and veggies.
- Prep
- 10 mins
- Cook
- 15 mins
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Mediterranean Fish Casserole
This fish dish is dressed up with sweet peppers rich in vitamin C; garlic, which has been proven to lower blood pressure; and potatoes, a great source of vitamin B6.
- Prep
- 10 mins
- Bake
- 1 hr at 400°F
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Bean Burgers
The fat-free pinto beans in this burger get a flavor boost from chili powder (shown to have cardiovascular benefits) and cumin (seeds rich in iron and known to detoxify the body).
- Makes:
- 6 burgers
- Prep
- 10 mins
- Grill
- 10 minsor broil 10 minutes
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Spaghetti Squash Primavera
Also known as winter squash, this vitamin A and vitamin C-rich veggie has been shown to have cancer-fighting properties.
- Cook
- 45 mins
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Turkey-Bean Chili
A mixture of high-protein turkey meatballs; high-fiber red, black, and pinto beans; and antioxidant-rich tomatoes makes this chili a winner!
- Prep
- 10 mins
- Cook
- 17 mins
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Curried Fruited Chicken Breast
In addition to high-fiber apples and vitamin E-rich pears, this superprotein meal also gets a boost of vitamin C from orange juice and potassium from bananas.
- Prep
- 15 mins
- Cook
- 18 mins
- Broil
- 8 mins to 10 mins
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Chicken & Veggie Stir-Fry
This chicken (a good source of cancer-protective niacin) and vegetable dish is also a winner because of the onion (which boosts bone health) and red sweet peppers (which contain high levels of antioxidants).
- Prep
- 5 mins
- Cook
- 13 mins
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Veggie Burgers
The burger is filled with finely chopped veggies and brown rice for a meal packed with vitamins, minerals, and antioxidants The whole wheat bun adds extra fiber to the meal. And this burger is less than 200 calories!
- Makes:
- 6 burgers
- Prep
- 15 mins
- Cook
- 4 mins
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Veggie Gyro
This Greek sandwich scores high thanks to yogurt, cucumbers (which are full of water and high in vitamin A), and lemon juice (chock-full of vitamin C).
- Prep
- 15 mins
- Chill
- 30 mins
- Microwave
- 20 seconds
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