20+ Healthy and Delicious Lunch Recipes

While time is often limited during a busy day, building a balanced lunch is key to surviving long afternoons as a dancer. Prioritizing quick and easy nutritious meals can help to maintain your energy levels to beat that midday hump. But without a doubt, busy schedules often get the most out of us.

Common Lunchtime Pitfalls

#1: You’re trying to “save up” your calories

Skipping lunch can result in low blood sugar throughout your afternoon. Not only will you feel hungry, but you’ll also be more prone to appetite dysregulation later in the day. The result? Eating past a comfortable fullness when you’re finally able to sit down for a meal. Instead, plan consistent meals and snacks throughout the early hours of your morning and afternoon.

#2: You’re eating the same foods every day

Not only will things get boring, but sticking to the same foods every day will lessen your ability to feel satisfied. Instead, consider mapping out a plan to meal prep. Setting aside some time on your weekend will offer a roadmap for variety. It’ll even help to maximize your food budget. To learn more about meal prep, read this article. 

#3: You’re avoiding carbs

Carbs are an important energy source at lunch to keep you fueled for the rest of your day. Complex carbs keep you energized over a longer duration of time helping you get everything you need to get done. Instead of fearing this macronutrient, embrace it and the benefits offered. Check out this article to learn more about how to optimize your carbohydrate choice.

To help kickstart your midday meal vibes, here is a compilation of balanced and healthy recipes from our favorite online recipe creators. All recipe links are provided for additional inspiration.

20+ Healthy and Delicious Lunch Recipes for Dancers

#1: Chicken Burrito Bowl

Ingredients: 

• 1 cup brown rice, cooked
• 1 tablespoon olive oil 
• 1 chicken breast 
• ¼ teaspoon chili powder 
• ¼ teaspoon garlic powder 
• ¼ teaspoon cumin 
• Salt and pepper to taste 
• ½ cup corn
• ½ cup grilled zucchini
• ½ cup black beans 
• ½ Roma tomato, diced
• ½ avocado, diced 
• Additional toppings: whole milk yogurt, salsa, hot sauce

Directions: Season the chicken with seasonings and grill in a pan with olive oil. In a bowl, mix cooked rice with corn, black beans, zucchini, tomato, and avocado. Top with salsa, greek yogurt, and hot sauce. Click here for recipe credit and additional inspiration! 

#2: Power PB & J

Ingredients: 

• 2 slices whole-grain bread 
• 2 heaping spoonfuls of Peanut butter (or any alternative nut butter or seed butter)
• For the Jelly: 10 oz frozen raspberries, thawed + 2 tablespoons chia seeds + honey (or maple syrup)

Directions: Defrost berries in the fridge overnight. Once defrosted, pour berries into a jar with chia seeds. Drizzle maple syrup or honey to taste. Cover and refrigerate at least one hour or overnight (may store in a refrigerated airtight container for up to 5 days). Click here for original recipe credit and more delicious inspiration. 

#3: Tuna Salad Sandwich

Ingredients: 

• 1, 5-ounce can tuna, drained*
• ¼ cup celery, chopped
• ¼ cup carrots, shredded
• ¼ cup onion, chopped
• ½ tablespoon olive oil
• ¼ whole milk yogurt or mayonnaise
• ¼ teaspoon salt
• Black pepper, to taste
• 2 slices of whole-grain bread

Directions: In a bowl, combine the celery, carrots, and onions. Add in olive oil, yogurt (or mayo), salt, and pepper to taste. Serve on whole-grain bread. *Chickpeas can be substituted for tuna for plant-based dancers. 

#4: 2-Minute Farro Salad

Ingredients: 

• 1 cup whole-grain farro, uncooked
• 2 cups low-sodium vegetable broth
• 1½ teaspoon kosher salt
• 1 Bay leaf
• 1 shallot, sliced thin
• ¼ cup extra virgin olive oil
• 3 tablespoons apple cider vinegar
• 1 tablespoon Dijon mustard
• 2 teaspoons honey
• Freshly ground black pepper
• 2 cups arugula
• 1 green apple, chopped
• ½ cup shaved parmesan cheese
• ¼ cup fresh basil, chopped
• ¼ cup toasted pecans, chopped
• Protein like tofu, grilled chicken, steak, fish 

Directions: In a medium saucepan, combine farro, vegetable broth, salt, and bay leaf. Bring to a boil, then reduce to a simmer and let cook, stirring occasionally until farro is tender and no broth remains (about 30 minutes). When the farro is cooked, transfer to a large bowl to cool. In the meantime, pan-fry shallots in a small saucepan over medium heat using oil until shallots are golden and crisp (about 15 – 20 minutes). Remove shallots from the oil and place them on a paper-towel-lined plate. Season with salt. For the dressing: combine olive oil with vinegar, mustard, and honey. Season with salt and pepper. Assemble salad with cooked farro, crispy shallots, arugula, apple, parmesan, basil, parsley, pecans and preferred protein. Drizzle dressing over salad and toss to coat. Click here for recipe credit and additional delicious inspiration. 

#5: Veggie Quesadillas

Ingredients: 

• 1 tablespoon olive oil 
• 1 sweet potato, diced 
• 1 cup sweet corn
• 1 small jalapeno (optional)
• ½ cup black beans, cooked 
• ½ teaspoon chili powder
• 4 small whole wheat tortillas 
• ½ cup of cheese, shredded
• 1 cup guacamole
• ½ cup salsa

Directions: Heat a large saute pan using ½ tablespoon olive oil. Add sweet potato and cook until tender (about 5 minutes). In the same pan, add the remaining olive oil with the corn and jalapeno, and saute for another 5 minutes. Mix in the black beans and chili powder. Cook for 2 more minutes. On a new pan, place your tortillas and sprinkle cheese on one half. Then, add a spoonful of your sweet potatoes and corn mixture to the other half. Fold over the tortilla, flip, and cook on the other side until golden. Top with guacamole and salsa. 

#6: Avocado Chicken Quinoa Salad

Ingredients: 

• 2 boneless skinless chicken breasts, poached and cut into bite-sized pieces
• 1 avocado, cubed
• 1 cup grape tomatoes, quartered
• ½ cup fresh or frozen corn
• ¼ red onion, thinly sliced
• ½ cup quinoa, cooked

For dressing: 

• ¼ cup lime juice
• 3 tablespoons olive oil
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon jalapenño, minced
• 2 teaspoons honey
• Kosher salt
• Freshly ground black pepper

Directions: For the dressing: In a medium bowl, whisk ingredients and season with salt and pepper. In a large bowl, combine salad ingredients, quinoa, and prepared dressing. Gently toss until salad is coated in dressing, then season to taste with salt and pepper. Click here for recipe credit and additional delicious inspiration.

#7: Chickpea Salad

Ingredients: 

• 1 (15-oz.) can chickpeas, drained and rinsed
• ½ medium cucumber, chopped
• ½ bell pepper, chopped
• ¼ red onion, thinly sliced
• ¼ cup kalamata olives, chopped
• ½ cup feta, crumbled
• Kosher salt
• Freshly ground black pepper

Vinaigrette: 

• ¼ cup extra-virgin olive oil
• 2 tablespoons white wine vinegar
• 1 tablespoon lemon juice
• 1 tablespoon fresh parsley, chopped
• ¼ teaspoon red pepper flakes
• Kosher salt
• Freshly ground black pepper
• Handful crackers

Directions: For the salad: In a large bowl, combine chickpeas, cucumber, bell pepper, red onion, olives, and feta. Season with salt and pepper. Make the vinaigrette in a jar with a lid: combine oil, vinegar, lemon juice, parsley, and red pepper flakes. Close and shake until emulsified, season with salt and pepper. Serve with a handful of favorite crackers. Click here for the original recipe and additional inspiration!

#8: Rachel’s Quinoa Fried “Rice”

Ingredients: 

• 1 cup quinoa, rinsed
• Kosher salt
• 1 tablespoon sesame oil
• 1 large onion, diced
• 1 large carrot, peeled & diced
• 1½ cup frozen peas
• 2 cloves garlic, minced
• 2 tablespoons low-sodium soy sauce
• 3 large eggs, whisked
• Thinly sliced green scallions, for garnish

Directions: In a medium saucepan, bring quinoa and 2 cups of water to a boil. Reduce heat and simmer until water is absorbed (about 20 minutes.) Season with salt. In a large skillet over medium heat, heat oil. Add onion, carrot, and peas and cook until tender (about 8 to 10 minutes). Add garlic and soy sauce; cook until fragrant. Crack in eggs and scramble. Fold in cooked quinoa and let heat through. Drizzle with sesame oil. Top with green onions.

#9: Butternut Squash Salad

Ingredients: 

• 1 small butternut squash, peeled, seeded, cubed
• ½ – 1 teaspoon extra virgin olive oil
• ¼ teaspoon ground cumin
• ¼ teaspoon ground coriander
• ¼ teaspoon ground cinnamon
• 6 cups mixed greens
• 2 ounces goat cheese, chopped
• 2 Medjool dates, pitted and diced
• ¼ cup pomegranate seeds
• ¼ cup walnuts, chopped

Cider Date Dressing (makes multiple servings)

• 5 tablespoons extra virgin olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon fresh lemon juice
• 1 Medjool date, pitted
• ½ garlic clove
• ⅛ teaspoon ground cumin
• ¼ teaspoon sea salt
• Freshly ground black pepper, to taste
• 3 to 5 tablespoons water, as needed to blend

Directions: Blend all cider-date ingredients to make the dressing. To roast the butternut squash, preheat the oven to 350 degrees. In a bowl, toss butternut squash in olive oil and season with cumin, coriander, and cinnamon. Roast for about 45 minutes or until tender. Assemble the salad with the spring mix, goat cheese, dates, pomegranates, and walnuts. Dress and enjoy! Click here for recipe inspiration.

#10: Avocado Feta Toast

Ingredients: 

• 1 medium avocado 
• 1-2 teaspoons Sabel Oelek 
• 2 slices of whole-wheat bread 
• ½ tomato, sliced
• 1 tablespoon pumpkin seeds 
• 1-2 tablespoons feta cheese 
• Drizzle balsamic glaze 
• Salt and pepper, to taste 

Directions: Smash your avocado in a bowl with salt and pepper. Spread the mixture on top of your toasted whole wheat bread top with cut-up tomato, pumpkin seeds, and feta cheese, and drizzle with balsamic glaze. Click here for the recipe credit and additional inspiration! 

#11: Smoked Salmon Pinwheels

Ingredients:

• 2 spinach wraps
• 4-6 ounces smoked salmon
• 4-6 ounces of cream cheese
• 1 tablespoon fresh dill, chopped
• ½ tablespoon chives
• ⅛ teaspoon garlic powder
• 2 cups spinach

Directions: In a small bowl, combine cream cheese, dill, chives, and garlic powder. Mix until creamy. Lay out both wraps and evenly spread the cream cheese mixture onto each, leaving about a half-inch of room around the edges. Evenly distribute the spinach between both tortillas, followed by the smoked salmon. Tightly roll up each wrap. With a small serrated knife, cut the edges off of each wrap, and then cut each one into ½ inch rounds. You should get about 14-16 pinwheels, 7-8 per wrap. Click here for recipe credit and inspiration.

#12: White Bean Greek Salad

Ingredients: 

• 2 Persian cucumbers, diced
• 1 cups cherry tomatoes, halved
• 1 cup diced bell peppers
• 1 tablespoon diced red onion
• 1 can of white northern beans, drained & rinsed
• 1 lemon, juiced
• ¼ cup finely chopped fresh parsley
• 1 teaspoon sea salt
• 1 teaspoon fresh oregano
• 2 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar

Directions: Mix all ingredients, chill for 2-3 hours in the fridge, then serve! Store in an airtight container— it keeps for up to 3 days fresh. Click here for recipe credit and inspiration.

#13: Turkey Salad

Ingredients: 

• 2 cups greens
• 4 oz cooked seasoned organic ground turkey
• 1 cup brown rice, cooked
• ½ avocado
• 3 tablespoon sauerkraut
• 1-2 cups chopped bell peppers
• A small handful of fresh cilantro
• 1-2 tablespoons extra virgin olive oil 

Directions:  Prepare ground turkey by sautéing with 1 tablespoon olive oil and seasonings of choice (I use Primal Palate Adobo seasoning + turmeric). Roast bell peppers: cut into cubes, spray with oil, and season (I use Primal Palate BBQ rub). Broil in the oven on high for 10-12 minutes. Add all ingredients to the plate and drizzle with olive oil. Click here for recipe credit and inspiration.

#14: Avocado Egg Salad

Ingredients: 

• 2 hard-boiled eggs
• ½ large ripe avocado
• 1 tablespoon spicy brown mustard
• 1 dill pickle
• ¼ cup chopped green onion
• ½ teaspoon red pepper flakes
• ½ teaspoon ground pepper
• ⅛ teaspoon sea salt

Directions: Boil eggs for 15 minutes, set in an ice bath for 10 minutes, and set aside. Mash avocado and mustard together in a bowl. Add the rest of the ingredients, including roughly chopped hard-boiled eggs, mix, and add to toasted sourdough, over greens, with crackers, or on its own! Click here for recipe credit and inspiration.

#15: Cobb Salad

Ingredients for the salad: 

• 2 heads of romaine, chopped
• 2 large organic chicken breasts
• 2 tablespoons avocado oil
• 3 cucumbers, chopped
• 1 medium sweet potato, peeled and cubed
• 2-3 hard-boiled eggs, sliced
• 5 strips bacon
• 1 cup cherry tomatoes, halved
• 4 stalks green onion, chopped

Dressing

• 2 tablespoons white wine vinegar 
• ¼ cup extra virgin olive oil
• ½ lemon, juiced
• salt + pepper, to taste

Directions: Turn oven to broil at 500 degrees F. Trim chicken and slice it in half, lengthwise to make thinner breasts. In a medium pot or skillet, heat avocado oil until warm but not smoking. Add chicken and season with salt and pepper. Let cook on medium for about 4-5 minutes on either side or until seared/browned and cooked all the way through. I like covering it with a lid for the last few minutes to steam. Once done, remove from heat and set aside. For sweet potatoes: add cubes to a parchment paper-covered baking sheet. Spray with avocado oil and season with salt and pepper. Broil for about 8-12 minutes, flipping towards the end. They should be slightly charred. Slice bacon strips in half and cook in a large skillet. I like adding ground pepper for flavor here. Once done, set aside. Chop all toppings on a large cutting board and start building your salad. Add romaine, chicken, bacon, sweet potato, cherry tomatoes, eggs, and green onion. To make the dressing, whisk all ingredients together in a bowl with a fork and add to a side dish for guests to use on their own. Enjoy. Click here for recipe credit and inspiration.

#16: Mediterranean Zucchini Boats

Ingredients: 

• 1 zucchini 
• 1 tablespoon olive oil 
• ¼ pound ground turkey 
• 1 tablespoon oregano 
• ¼ cup onion, diced 
• ½ egg, beaten 
• ½ cup bread crumbs 
• ¼ cup pitted kalamata olives, halved 
• ¼ cup sun-dried tomatoes, chopped 
• ½ cup fresh basil, chopped 
• ½ cup pine nuts 
• Salt and pepper, to taste

Directions: Slice the zucchini in half lengthwise, scoop out the seeds, and set aside. In a skillet add olive oil, cook ground turkey for 5 minutes then add onion, oregano, salt, and pepper. In a bowl combine egg, bread crumbs, olives, sun-dried tomatoes, basil, and pine nuts with the turkey mixture. Stuff the zucchini boats with the mixture and bake in the oven for 30 minutes or till the zucchini is fork tender. Click here for the original recipe and additional inspiration!

#17: Crispy Chicken Tenders

Ingredients: 

• 3 large organic chicken breasts trimmed, tenderized, and sliced in halves
• 1½ cups Simple Mills crackers or any crackers you have
• 2 tablespoons ground flaxseed
• 1 teaspoon dried rosemary
• ¼ teaspoon pink salt
• 1 pasture-raised egg
• 3 tablespoons avocado or coconut oil

Directions: In a food processor or blender, add crackers, flaxseed, and spices. Pulse until it reaches a flour-like consistency. Pour mixture into a deep dish bowl. In a separate deep dish bowl, whisk one egg. Once the chicken has been trimmed + tenderized (pounded down to the same thickness), create your assembly line of chicken, egg, and cracker breading. Using tongs or a fork, dip chicken in egg wash, making sure to cover the entire breast, then let excess egg drip off before transferring to the breading mixture. Cover the entire breast in a cracker mixture, then transfer to a clean plate. Once all the chicken has been breaded, heat your large skillet with avocado oil on medium. Transfer chicken to skillet and let cook until golden brown on each side, about 4-6 min. Can turn down the heat and cover to allow the center of the chicken to fully cook. Once all golden brown, let cool for a few minutes before serving. Click here for recipe credit and inspiration.

#18: Tuna Melt with Goat Cheese

Ingredients: 

• 2 slices of whole-grain bread
• 1 can albacore tuna
• ¼ cup diced green bell pepper
• ½ lemon juiced
• ½ tablespoon avocado oil
• 1 tablespoon chopped green onion
• ¼ teaspoon red pepper flakes
• ¼ teaspoon ground pepper
• ½ teaspoon dill 
• 2 ounces sharp cheddar goat cheese, shredded

Directions: Make tuna salad by mixing albacore tuna with diced green bell pepper, lemon juice, avocado oil, chopped green onion, red pepper flakes, ground pepper, and dill. Toast both slices of bread. Top the toast with tuna and shred the sharp cheddar goat cheese over the top. Place on parchment paper and then into the oven (center rack) on broil to melt the cheese. Great with sauerkraut and Honey Crisp apple slices! Click here for recipe credit and inspiration.

#19: Buffalo Chickpea Sandwich

Ingredients: 

• 1 15-ounce cans of chickpeas, drained and rinsed
• ½ medium carrot, chopped
• ½ stalk celery, chopped
• 1 green onion, chopped
• ½ red bell pepper chopped
• ¼ cup hummus
• 1 tablespoon hot sauce
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• ¼ teaspoon paprika
• 2 slices of whole-grain bread 
• Toppings: spinach, tomatoes, cucumbers, etc.

Directions: Mash the chickpeas in a bowl and add the rest of the ingredients. Toast the breast scoop the mixture into bread and top with spinach, tomatoes, and cucumbers.  Click here for the original recipe and additional inspiration!