14 DASH Diet Lunches for Weight Loss

These DASH Diet Lunches can help you reach your nutritional goals. With no more than 575 calories and at least 6 grams of fiber per serving, these low-calorie, high-fiber dishes can help support weight loss, if that’s your goal. Plus, because they follow the DASH Diet, Dietary Approaches to Stop High Blood Pressure, these midday meals track our healthy blood pressure and heart-healthy nutritional parameters, so they’re satisfying options that will keep you feeling your best. Recipes like our Chipotle Chicken Quinoa Burrito Bowl and Shrimp Avocado Chopped Salad are delicious choices for a healthy lunch.

This cucumber salad sandwich is a light and simple lunch idea

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

Who said you can’t put a salad on a sandwich? Flavor this creamy cucumber filling with your favorite fresh herbs, tangy feta cheese, and lemon. Salting the cucumber and patting it dry removes some of the moisture from the cucumber so the filling doesn’t make the bread too soggy. If you like crusty bread, toast it first for extra crunch.

Chipotle Chicken Quinoa Burrito Bowl

This savory burrito bowl features grilled chicken covered in a tangy chipotle glaze. Loading it up with veggies and using quinoa instead of rice adds nutrition for a healthier dinner.

Chopped Avocado and Shrimp Salad

The smoky flavors of grilled shrimp and corn in this healthy chopped salad recipe are a tasty pairing for the creamy cilantro dressing.

Chickpea Salad With Cranberries And Walnuts

Photographer: Rachel Marek, Food stylist: Lauren McAnelly

We swap chickpeas for chicken to create a satisfying veggie dish that’s perfect for lunch. Cranberries add a sweet-tart flavor, while roasted walnuts and celery provide crunch. Serve over leafy greens or use as a sandwich filling.

Chicken Cucumber Lettuce Wraps with Peanut Sauce

We love the crunch of the jicama-cucumber slices in these savory chicken lettuce wraps. Serve with plain peanut sauce for an easy dinner recipe that will wow young and old alike.

Chipotle Lime Cauliflower Taco Bowls

A bold, smoky marinade elevates roasted cauliflower in this mealtime version of our popular Carolyn Malcoun’s Chipotle-Lime Cauliflower Tacos. To cut prep time for these healthy taco bowls, look for pre-cut cauliflower in the produce department. You can also save time by using microwaveable bags of quinoa (you’ll need an 8-ounce bag for this recipe) instead of cooking the quinoa.

Slow Cooker Chicken and White Bean Stew

This load-and-go slow cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with croutons, a glass of Chianti and a salad.

Quinoa, avocado and chickpea salad on mixed greens

Protein-rich quinoa and chickpeas add punch to this flavorful and healthy salad recipe.

Chickpea Lettuce Wraps and Roasted Red Peppers with Tahini Sauce

A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy-to-make lettuce wraps. Make these wraps ahead of time for a takeout lunch or dinner. A few wedges of warm pita round off the meal perfectly.

White Bean and Vegetable Salad

This meatless main course salad combines creamy and satisfying white beans and avocado. Try mixing it with different seasonal vegetables.

Copycat Arby’s Chicken Salad Sandwich

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall

This Arby’s Chicken Salad Sandwich is simple to make at home. A creamy dressing coats the chicken, with the signature ingredients of apple, red grapes and chopped pecans adding flavor and crunch.

Vegan superfood cereal bowls

This nutrient-packed cereal bowl recipe comes together in 15 minutes with the help of a few convenience food shortcuts like pre-washed kale, microwaveable quinoa, and pre-cooked beets. Prepare them ahead of time to keep them on hand for easy-to-prep lunches or dinners on busy nights.

Chili Chicken with Sweet Potatoes

Tons of spice, corn, and bell pepper give this wholesome one-pot chicken chili recipe a Southwestern twist. Serve with your favorite hot sauce, tortilla chips and a cold beer.

Mason Jar Power Salad with chickpeas and tuna

This energy salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it sit in the jar, softens it enough that you don’t need to massage or cook it to tenderize it.

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