45 healthy lunch recipes to perk up your day

This easy salmon poke bowl makes a bright and colourful dinner. Match salmon, red pepper and sushi rice with a spicy dressing made from soy sauce, toasted sesame oil, sriracha and lime juice

Make the most of fresh green beans and courgettes by tossing them in a zingy chimichurri dressing, then crumble over salty feta for a nourishing lunch

Check out our vibrant roast cauliflower salad recipe with giant couscous, crispy fried onions and a punchy zhoug dressing. This easy salad is vegan and low in calories, too

Check out this vibrant griddled chicken salad with crunchy green beans, seasonal mangetout and mustardy lentils. This quick and easy salad is low calorie and ready in 30 minutes – the perfect way to start the week

Try this kale chicken caesar salad for a modern twist on the classic caesar salad. This recipe is really easy, ready in just 30 minutes and under 350 calories - perfect for a midweek meal

A speedy protein-rich lunch, featuring spinach, giant baked beans and mature cheddar. Serve in wholemeal wraps for ease

The flavours in this lively salad only get better over time, so it’s a great one to prep ahead. Even better, it only takes 15 minutes to assemble

For a healthy and filling lunch, try a classic French niçoise salad stuffed into a crispy, fluffy baked potato – it's high in protein and low in calories

A vibrant, crunchy salad packed with protein-rich quinoa, roasted almonds, fresh herbs and a quick oregano and lemon dressing

Sweet shallots, plump raisins and sharp capers go perfectly with sardines in this nourishing Sicilian-style dish – pile the lot on toasted bread for a speedy, fuss-free meal for two

This creamy vegan pasta packs in both flavour and plant points

This healthy omelette is a satisfying vegetarian lunch, topped with creamed spinach and juicy cherry tomatoes – we've lowered the fat by replacing cream with light soft cheese and milk

Check out this easy, warm salad recipe with black rice, crunchy edamame and juicy prawns. This punchy salad is an easy midweek meal for two, plus it's low in calories

Toss nutty soba noodles, shredded chicken, crunchy sesame seeds and fresh aromatic herbs with a zingy ginger dressing for a high-protein, veg filled lunch

You get a double legume hit with this easy breakfast recipe that counts as your beans, greens and seeds for the day

This easy one-pot dish is packed full of Mediterranean flavours. If making to store in the fridge, bake up until the point you add the feta, then add the cheese and pine nuts when you plan on eating

Check out this low calorie vegan buddha bowl. This bright and colourful bowl of goodness is a super easy way to get some nutritional balance into your day

Turn storecupboard staples into this vibrant, nutritious orzo pasta salad with roasted red peppers and black olives

One for those early risers with a savoury tooth, this quick and easy breakfast idea is high in protein and full of flavour

Perfect for wrapping up and taking with you for a workday lunch, these healthy chicken wraps are high in protein, low in calories and packed with wholesome ingredients. Chipotle paste and pickled jalapeños give them a spicy kick.

Ready in just 20 minutes, this colourful salad is packed with green beans, kidney beans and cannellini beans, and comes finished with a green tahini dressing to boost the flavour

Silken tofu helps make this miso-rich noodle broth smooth and creamy without the addition of dairy - a nourishing veggie dinner that's ready in just 15 minutes. Top with a gorgeously 'jammy' egg

Ezme is a condiment flavour bomb – juicy tomatoes, sweet peppers, chilli heat and tangy pomegranate molasses, with the freshness of herbs, too. Perfect dolloped into dips, added to salads or, in this case, stirred into pulses for baked beans with a twist

This broccoli and roasted red pepper frittata makes for a quick, healthy and delicious midweek meal. It's on the table in just 20 minutes, plus it's low-cal and 5:2 diet-friendly.