17 Clean Eating Diet Lunch Recipe Ideas

A nutritious lunch can help you avoid the afternoon energy slump and keep you feeling satisfied until dinner. These lunch ideas emphasize whole foods—lean proteins, vibrant vegetables, whole grains, and healthy fats—to support your clean eating goals.

Each recipe is packed with nutrients and easy to prepare, making it simpler than ever to enjoy a balanced midday meal.

Let’s get started with our first recipe!

1. Grilled Chicken and Avocado Salad

This Grilled Chicken and Avocado Salad is loaded with lean protein, healthy fats, and fresh greens—perfect for a satisfying, energizing lunch.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 2

Ingredients:

1. 2 boneless, skinless chicken breasts
2. 4 cups mixed greens (spinach, romaine, arugula, etc.)
3. 1 avocado, sliced
4. 1 cup cherry tomatoes, halved
5. 1/4 cup red onion, thinly sliced
6. Juice of 1/2 lemon (for dressing)
7. 2 tablespoons extra-virgin olive oil
8. Salt and pepper to taste
9. Optional: balsamic vinegar or your favorite clean-eating dressing

Recipe Steps:

1. Season chicken breasts with salt and pepper.
2. Grill chicken over medium-high heat for about 5–6 minutes per side or until fully cooked.
3. Let the chicken rest, then slice it into strips.
4. In a large bowl, toss mixed greens, sliced avocado, cherry tomatoes, and red onion.
5. Drizzle with olive oil and lemon juice, adding salt and pepper as desired.
6. Top with grilled chicken. Enjoy immediately.

2. Lentil and Vegetable Soup

Hearty lentils and a mix of colorful veggies make this Lentil and Vegetable Soup a protein- and fiber-rich lunch.

Recipe Metadata:

• Time to Make: 30 minutes
• Servings: 4

Ingredients:

1. 1 tablespoon olive oil
2. 1/2 cup diced onion
3. 2 cloves garlic, minced
4. 2 carrots, sliced
5. 2 celery stalks, sliced
6. 1 cup dry lentils (rinsed)
7. 6 cups vegetable broth (low-sodium if possible)
8. 1 teaspoon dried thyme or Italian seasoning
9. Salt and pepper to taste

Recipe Steps:

1. Heat olive oil in a large pot over medium heat.
2. Sauté onion, garlic, carrots, and celery for about 5 minutes or until tender.
3. Stir in lentils, broth, and dried thyme.
4. Bring to a boil, then reduce heat and simmer for 20–25 minutes or until lentils are tender.
5. Season with salt and pepper. Serve warm with whole-grain bread if desired.

3. Salmon and Veggie Grain Bowl

This Salmon and Veggie Grain Bowl combines omega-3-rich salmon with fiber-packed whole grains and crisp vegetables.

Recipe Metadata:

• Time to Make: 25 minutes
• Servings: 2

Ingredients:

1. 2 salmon fillets (4–6 oz each)
2. 2 cups cooked brown rice or quinoa
3. 1 cup chopped cucumber
4. 1 cup shredded carrots
5. 2 tablespoons extra-virgin olive oil
6. 1 tablespoon lemon juice
7. Salt, pepper, and herbs (e.g., dill, parsley) to taste

Recipe Steps:

1. Preheat oven to 400°F (200°C). Season salmon with salt, pepper, and herbs.
2. Bake salmon on a parchment-lined sheet for 12–15 minutes or until it flakes easily.
3. Divide cooked brown rice (or quinoa) between two bowls.
4. Top with baked salmon, chopped cucumber, and shredded carrots.
5. Drizzle with olive oil and lemon juice. Adjust seasoning as needed.

4. Mediterranean Chickpea Salad

Refreshing and packed with plant-based protein, this Mediterranean Chickpea Salad makes a quick, no-cook lunch option.

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 2

Ingredients:

1. 1 can (15 oz) chickpeas, rinsed and drained
2. 1 cup chopped cucumber
3. 1 cup halved cherry tomatoes
4. 1/4 cup chopped red onion
5. 1/4 cup crumbled feta cheese (optional)
6. 2 tablespoons extra-virgin olive oil
7. 1 tablespoon red wine vinegar or lemon juice
8. Salt, pepper, and dried oregano to taste

Recipe Steps:

1. In a bowl, combine chickpeas, cucumber, tomatoes, and red onion.
2. Stir in feta cheese if using.
3. Whisk together olive oil, vinegar (or lemon juice), and seasonings.
4. Pour over the chickpea mixture and toss.
5. Serve immediately or refrigerate until ready to eat.

5. Tuna Lettuce Wraps

These Tuna Lettuce Wraps are a light, refreshing alternative to a traditional sandwich, cutting back on carbs and boosting veggie intake.

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 2

Ingredients:

1. 1 can (5 oz) tuna (packed in water), drained
2. 2 tablespoons plain Greek yogurt or mashed avocado
3. 1 tablespoon finely diced celery or pickles
4. 1 teaspoon lemon juice
5. Salt and pepper to taste
6. 4 large lettuce leaves (e.g., romaine or butter lettuce)

Recipe Steps:

1. In a bowl, mix tuna, Greek yogurt (or avocado), celery, lemon juice, salt, and pepper.
2. Spoon the tuna mixture into lettuce leaves.
3. Roll up and enjoy immediately, or store in the fridge for up to 1 day.

6. Veggie and Hummus Whole-Grain Wrap

Boost your vegetable intake with this Veggie and Hummus Whole-Grain Wrap, which offers a satisfying mix of textures and flavors.

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 1

Ingredients:

1. 1 whole-grain tortilla or wrap
2. 3 tablespoons hummus
3. 1/4 cup sliced cucumbers
4. 1/4 cup shredded carrots
5. 1/4 cup baby spinach or mixed greens
6. Optional extras: sliced bell peppers, olives, feta

Recipe Steps:

1. Lay the tortilla flat and spread hummus over it.
2. Layer cucumbers, carrots, spinach, and any optional extras.
3. Roll tightly, tucking in the sides as you go.
4. Slice in half and serve, or wrap in foil for an on-the-go lunch.

7. Chicken and Veggie Stir-Fry

A quick stir-fry is a great way to use up leftover vegetables. This Chicken and Veggie Stir-Fry is fast, flavorful, and low in added oils.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 2

Ingredients:

1. 2 tablespoons avocado oil or olive oil
2. 1/2 pound chicken breast, sliced into strips
3. 2 cups mixed vegetables (e.g., bell peppers, broccoli, carrots)
4. 1 clove garlic, minced
5. 1 teaspoon grated ginger (optional)
6. 2 tablespoons low-sodium soy sauce or tamari
7. 1 cup cooked brown rice (for serving)

Recipe Steps:

1. Heat oil in a wok or large skillet over medium-high heat.
2. Cook chicken strips until browned and fully cooked, about 5–6 minutes. Remove and set aside.
3. Add vegetables to the pan; stir-fry for 4–5 minutes or until crisp-tender.
4. Stir in garlic, ginger, and soy sauce. Add chicken back to combine.
5. Serve with brown rice.

8. Quinoa and Roasted Veggie Bowl

Roasted vegetables add depth and natural sweetness to this Quinoa and Roasted Veggie Bowl, which is high in fiber and essential nutrients.

Recipe Metadata:

• Time to Make: 30 minutes
• Servings: 2

Ingredients:

1. 2 cups chopped veggies (e.g., zucchini, bell peppers, red onion)
2. 1 tablespoon olive oil
3. Salt, pepper, and herbs (e.g., oregano, basil) to taste
4. 2 cups cooked quinoa
5. 2 tablespoons crumbled goat cheese or feta (optional)

Recipe Steps:

1. Preheat oven to 400°F (200°C).
2. Toss chopped veggies with olive oil, salt, pepper, and herbs.
3. Roast on a baking sheet for 20–25 minutes or until tender and slightly caramelized.
4. Divide cooked quinoa between two bowls.
5. Top with roasted veggies and optional cheese. Serve warm.

9. Turkey and Zucchini Burgers

Lean turkey paired with grated zucchini keeps these Turkey and Zucchini Burgers juicy and adds a serving of veggies.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 4

Ingredients:

1. 1 pound ground turkey (93% lean)
2. 1 cup grated zucchini (excess moisture squeezed out)
3. 1/4 cup breadcrumbs (whole wheat if possible)
4. 1/2 teaspoon garlic powder
5. 1/2 teaspoon onion powder
6. Salt and pepper to taste
7. Whole-grain buns or lettuce wraps for serving

Recipe Steps:

1. In a bowl, mix ground turkey, zucchini, breadcrumbs, and seasonings.
2. Form into 4 patties.
3. Cook in a skillet over medium heat or grill for about 5–6 minutes per side, until cooked through.
4. Serve on a whole-grain bun or in lettuce wraps with your favorite clean toppings (e.g., tomato, avocado, spinach).

10. Shrimp and Brown Rice Buddha Bowl

Elevate your lunch with a Shrimp and Brown Rice Buddha Bowl, featuring fresh vegetables and a light dressing.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 2

Ingredients:

1. 8–10 large shrimp, peeled and deveined
2. 2 cups cooked brown rice
3. 1 cup mixed veggies (e.g., cucumbers, shredded carrots, bell peppers)
4. 1 tablespoon sesame oil or olive oil
5. 1 tablespoon low-sodium soy sauce
6. Juice of 1/2 lime (optional)
7. Salt and pepper to taste

Recipe Steps:

1. Sauté or grill shrimp in a little oil for 2–3 minutes per side until opaque and pink.
2. In a bowl, whisk together soy sauce, lime juice (if using), and sesame oil.
3. Divide brown rice between two bowls.
4. Top with shrimp and mixed veggies.
5. Drizzle with the dressing. Serve immediately.

11. Whole Wheat Pasta Salad with Chicken

This Whole Wheat Pasta Salad with Chicken can be enjoyed warm or cold, and it’s an excellent way to pack in lean protein and whole grains.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 2–3

Ingredients:

1. 2 cups whole wheat pasta (e.g., rotini or penne)
2. 1 cup cooked chicken breast, cubed
3. 1/2 cup halved cherry tomatoes
4. 1/2 cup diced cucumbers
5. 2 tablespoons chopped fresh basil (optional)
6. 2 tablespoons extra-virgin olive oil
7. 1 tablespoon red wine vinegar
8. Salt and pepper to taste

Recipe Steps:

1. Cook pasta according to package instructions. Drain and rinse with cold water if making a cold salad.
2. In a large bowl, combine pasta, chicken, tomatoes, cucumbers, and basil (if using).
3. Whisk olive oil, vinegar, salt, and pepper in a small bowl.
4. Pour dressing over pasta mixture and toss to coat.
5. Serve immediately or refrigerate for up to 3 days.

12. Baked Cod with Veggie Medley

Light and flaky Baked Cod with Veggie Medley is a low-calorie, nutrient-rich lunch that’s simple to prepare.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 2

Ingredients:

1. 2 cod fillets (4–6 oz each)
2. 1 cup sliced zucchini
3. 1 cup cherry tomatoes
4. 1 tablespoon olive oil
5. Salt, pepper, and herbs (e.g., basil, oregano) to taste

Recipe Steps:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet lined with parchment, arrange cod fillets and veggies.
3. Drizzle olive oil over everything, then season.
4. Bake for 12–15 minutes, or until cod flakes easily and veggies are tender.
5. Serve immediately.

13. Black Bean and Sweet Potato Tacos

These Black Bean and Sweet Potato Tacos offer a blend of savory and sweet flavors, all wrapped in a warm tortilla.

Recipe Metadata:

Time to Make: 25 minutes
Servings: 2 (makes about 4 tacos)

Ingredients:

1. 1 sweet potato, peeled and diced
2. 1 tablespoon olive oil
3. 1 can (15 oz) black beans, drained and rinsed
4. 1/2 teaspoon chili powder
5. 1/2 teaspoon cumin
6. Salt and pepper to taste
7. 4 whole wheat tortillas
8. Optional toppings: avocado slices, salsa, Greek yogurt

Recipe Steps:

1. Preheat oven to 400°F (200°C). Toss diced sweet potato with olive oil, salt, pepper, chili powder, and cumin.
2. Roast sweet potato on a baking sheet for 15–20 minutes or until tender.
3. Warm the black beans in a small pot. Season with a pinch of salt and pepper.
4. Assemble tacos by filling tortillas with roasted sweet potato and black beans.
5. Top with avocado, salsa, or Greek yogurt as desired.

14. Chicken Zoodle Alfredo (Zucchini Noodles)

Enjoy a lighter version of Alfredo by swapping pasta for zucchini noodles in this Chicken Zoodle Alfredo.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 2

Ingredients:

1. 1 tablespoon olive oil
2. 1 pound chicken breast, sliced
3. 2 medium zucchinis, spiralized into “noodles”
4. 1/2 cup plain Greek yogurt
5. 1/4 cup grated Parmesan cheese (optional)
6. 1 clove garlic, minced
7. Salt and pepper to taste

Recipe Steps:

1. Heat olive oil in a skillet over medium-high heat. Cook chicken until browned and fully done, about 5–6 minutes. Remove and set aside.
2. In a small bowl, mix Greek yogurt, Parmesan (if using), minced garlic, salt, and pepper.
3. Add zucchini noodles to the skillet; cook for 2–3 minutes until slightly tender.
4. Return the chicken to the skillet and stir in the yogurt mixture. Heat gently, not letting it boil.
5. Serve immediately.

15. Asian-Inspired Tofu Stir-Fry

This Asian-Inspired Tofu Stir-Fry is high in plant-based protein and full of crisp vegetables for a quick lunch option.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 2

Ingredients:

1. 1 tablespoon sesame oil (or olive oil)
2. 8 oz firm tofu, drained and cubed
3. 2 cups mixed vegetables (e.g., snap peas, bell peppers, carrots)
4. 2 tablespoons low-sodium soy sauce or tamari
5. 1 teaspoon grated ginger (optional)
6. 1 clove garlic, minced
7. Optional topping: sesame seeds

Recipe Steps:

1. Heat oil in a wok or skillet over medium-high heat.
2. Cook tofu cubes for 5–7 minutes, flipping to brown all sides. Remove tofu and set aside.
3. Stir-fry vegetables for 3–4 minutes or until crisp-tender.
4. Add soy sauce (or tamari), ginger, and garlic; stir for 30 seconds.
5. Return tofu to the pan and toss to coat.
6. Garnish with sesame seeds, if desired, and serve with brown rice or quinoa.

16. Egg Salad Lettuce Cups

A cleaner twist on classic egg salad, these Egg Salad Lettuce Cups use Greek yogurt instead of mayonnaise for a lighter lunch.

Recipe Metadata:

• Time to Make: 10 minutes
• Servings: 2

Ingredients:

1. 4 hard-boiled eggs, chopped
2. 2 tablespoons plain Greek yogurt
3. 1 teaspoon Dijon mustard
4. 1 tablespoon chopped celery
5. Salt and pepper to taste
6. 4 large lettuce leaves (romaine or bibb)

Recipe Steps:

17. Roasted Chicken and Veggie Meal Prep

Cook once and eat multiple times! This Roasted Chicken and Veggie Meal Prep is a fantastic way to ensure you have a clean, ready-to-eat lunch on hand.

Recipe Metadata:

• Time to Make: 40 minutes
• Servings: 4

Ingredients:

1. 1 pound chicken breasts or thighs
2. 2 cups chopped vegetables (e.g., bell peppers, broccoli, onions)
3. 2 tablespoons olive oil
4. Salt, pepper, and herbs (e.g., rosemary, thyme) to taste
5. 2 cups cooked whole grains (brown rice, quinoa, or farro)

Recipe Steps:

1. Preheat oven to 400°F (200°C).
2. Season chicken with salt, pepper, and preferred herbs. Place on a baking sheet.
3. Toss veggies with olive oil and your choice of seasonings; spread them around the chicken.
4. Roast for about 25–30 minutes, or until chicken is cooked to an internal temperature of 165°F (74°C) and veggies are tender.
5. Portion chicken, veggies, and cooked whole grains into meal-prep containers.
6. Store in the fridge for up to 4 days.