12 Healthy Lunches That Aren't Salad

On days when you don't feel like eating another boring salad for lunch and feel even less tempted by alternatives that leave you feeling stuffed and sluggish, ​there's hope for you yet — and it's actually edible.

Just dig into one of the lunches below, conceived by registered dietician Joy Bauer, the author of From Junk Food to Joy Food​.​ They have fewer than 500 calories a pop and contain some requisite produce, plus a minimum of 10 grams protein and 5 grams fiber — so they're healthy, according to Bauer. They're also convenient, whether you prefer to pack your lunch, assemble it on the spot, or pick it up on your lunch break.

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1. Turkey Swiss Roll-Up

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Yes, you can eat cheese and still call your lunch healthy. ?​

How to make it: Top a 100-calorie whole-wheat wrap with 1 tablespoon of spicy mustard, 1 slice of reduced-fat Swiss cheese, 3 slices of turkey, and 1/2 cup of baby spinach leaves.

210 calories, 27 grams protein, 8 grams fiber

​2. Wild Salmon and Chickpea Salad

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​This recipe makes three days of lunch in one shot, which makes it more efficient than going out for lunch every day. (And before you call the salad police, there's no lettuce in this, so it's not the boring kind of lunch.)

​​How to make it: ​Combine one 6-ounce can of wild salmon, one 15-ounce can of rinsed and drained garbanzo beans, 1/2 cup of chopped red onion, 1/2 cup of chopped red bell pepper, and 2 tablespoons each of extra virgin olive oil and red wine vinegar. Add a little salt and pepper to taste.

340 calories, 19 grams protein, 9 grams fiber​ per serving

3. Peanut Butter and Banana Sandwich

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​This classic is so good you'll be tempted to call it dessert — but it makes this list because it's actually healthy and as balanced as they come.

How to make it: ​​Spread 2 tablespoons of nut butter on 2 slices of whole grain toast, and top with 1/2 banana, sliced.

390 calories, 15.5 grams protein, 7.5 grams protein

4. Berry Nutty Yogurt Parfait

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​If you love breakfast, this lunch is all you. Keep the components in your office fridge/ desk drawer to assemble in T-minus 2 seconds.

How to make it: ​Layer or mix together 1 container of vanilla Greek yogurt, 1/2 cup of cereal (or 2 tablespoons of granola), a small handful of toasted nuts, 1 cup of fresh berries (like blueberries or strawberries).

340 calories, 25 grams protein, 5 grams fiber

5. Sun-Dried Tomato and Curry Hummus Pita

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​Curry gives plain hummus a little kick (but it's optional if curry's not your thing).

How to make it: ​Mix 1/2 cup of sun-dried hummus ​with 1/2 teaspoon of curry powder, and spread it on a whole-wheat pita. Stuff with 1 chopped cucumber and 1 chopped tomato tossed with red wine vinegar and seasoned with dried oregano, salt, and pepper.

455 calories, 19.5 grams protein, 15.5 grams fiber

6. Black Bean Salsa With Chips and Carrots

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​You can eat this homemade dip (which packs more protein and nutrients than anything you'll find in a premade salsa) warm if you're more into hot chili, or eat it cold for a salsa-like feel.

​How to make it: ​​Combine 1 cup of drained and rinsed canned black beans, 1/2 cup of salsa, 1/4 teaspoon of cumin, 1/4 teaspoon of dijon mustard, and 1/4 teaspoon of garlic powder. Pack one serving of whole grain tortilla chips to dip and baby carrots ​to eat on the side.

370 calories, 18.5 grams fiber, 15.5 grams protein

7. Cinnamon Cottage Cheese With Sliced Apple Dippers

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​This combo makes a perfect light lunch for days when you know you're going out later for a Hardcore Dinner.

​How to make it: ​Slice an apple, and use the wedges to scoop up a dip made from 1 cup of low-fat cottage cheese​ and about 1/4 teaspoon of ground cinnamon​, which you can easily store in your desk drawer.

260 calories, 3.5 grams fiber, 26 grams protein​

8. Mezze Platter

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​Sometimes it's easier to piece together a bunch of snacks than make a formal meal. Turns out that's OK from a nutritional POV.

​How to make it: ​​Pack 1 string cheese, 15 whole-grain crackers (Bauer likes Triscuit Thin Crisps — you can keep the box at your desk), a single-serving hummus (about 1/4 cup), 1 cup of grape tomatoes, and 1 cup of baby carrots.

390 calories, 13 grams fiber, 17 grams protein​

9. Protein-Packed Oatmeal

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​No one ever said you can't eat a balanced breakfast for lunch.

​How to make it: ​Prepare 1 packet of plain or flavored instant oatmeal with 1/2 cup of water according to package directions. Cover and microwave oatmeal for about 2 minutes. When oatmeal is finished cooking, stir in 2 tablespoons of vanilla protein powder. Top with 1 tablespoon of walnuts and 1 cup of strawberries​)​.

280 calories, 15.5 grams protein, 7 grams fiber

10. Canned Soup

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​Store a few cans of soup (Bauer likes Amy's Organic Low-Sodium Lentil Vegetable Soup​), a bowl, and a spoon in your desk drawer for a hot, filling meal on days when you can't leave your desk.

320 calories, 14 grams protein, 16 grams fiber

11. Japanese Takeout

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Pick up a serving of edamame, a six-piece California roll, and a miso soup.

450 calories, 26 grams protein, 12 grams fiber

12. Panera Bread Lentil Quinoa Broth Bowl With Chicken​

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This broth-based grain bowl serves up the kale, spinach, and tomatoes you'd find in a regular salad, but it's mixed up in a zesty stew containing chicken, quinoa, brown rice, and lentils. Also, the hardest part of eating this lunch is holding the spoon — so you win.

390 calories, 21 grams protein, 10 grams fiber

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