Store-bought sandwiches can contain as many as 1,300 milligrams of sodium. Making sandwiches at home allows you to select your own bread and cut down on condiments that are often heavily salted. Using roasted turkey that you make at home instead of lunch meat allows you to get lean protein without all the additives. An apple gives these sandwiches crunch and the caramelized onions add a sweet and salty flavor that requires no added sodium.

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Chili is a great way to eat more of the disease-fighting lycopene found in cooked tomatoes. This version is also full of nutritious vegetables and protein-rich beans. It’s a hearty, filling meal that can be made ahead to reheat for lunch or dinner.

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Apples are full of beneficial plant nutrients including polyphenols that act as disease-fighting antioxidants. This seasonal salad hints at fall with the addition of fresh celery, heart-healthy walnuts, sweet cranberries, and spices. It makes a healthy breakfast, dessert, or side dish.

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Healthy comfort food is the perfect solution for a dreary day. This stew is easy to make and it’s packed with complex carbohydrates, protein, and fiber. Pair it with sauteed greens or a fresh salad for a filling lunch or dinner.

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Fish is a high-quality source of lean protein and heart-healthy fat. Baking fish in foil packets with flavorful fresh vegetables allows you to make a quick meal with easy clean-up. Pair it with a salad and a side of quinoa or brown rice for a balanced meal.

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Cucumber and watermelon are refreshing summer ingredients, but they also have a high water content that can keep you hydrated. This salad combines the two with fresh mint for an easy and delicious side dish.

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These easy wraps are a healthy brown-bag lunch option. The beans add protein and a whole grain wrap will give you an added boost of dietary fiber. Be sure to choose low-salt ingredients to control sodium content.

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Healthy eating doesn’t mean you have to cut out breakfast favorites. Making French toast, waffles, and pancakes using whole grains reduces your intake of refined carbohydrates and gives you a boost of dietary fiber. Fresh fruit makes a delicious substitute for high-sugar toppings like syrup.

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A healthy salad can serve as a quick and easy meal when you have a refrigerator full of leftovers. Roasted chicken adds protein to nutritious greens in this recipe. It's topped off with a super-simple barbecue dressing for a filling lunch or dinner. For a vegan option, use chickpeas in place of the chicken.

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Start your morning right with lots of protein, fiber, and vitamins. This bowl is loaded with healthy ingredients that will keep you full of energy throughout your busy morning. To save time, cook the ingredients the night before and store them in separate containers in the refrigerator. The next morning they will be ready to quickly combine and reheat.

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