Spread cream cheese on a whole-grain bagel, top with smoked salmon, capers, and thinly sliced red onions. Add a sprinkle of dill if desired.
Toss cooked quinoa with black beans, corn, diced tomatoes, and avocado. Add a lime dressing for a zesty, protein-packed salad.
Mix canned tuna with a bit of mayonnaise, diced celery, and a squeeze of lemon. Spoon the mixture onto large lettuce leaves and wrap them up.
Mash an avocado and spread it on whole-grain toast. Top with a sprinkle of salt, pepper, and your favorite seeds or herbs. Add a sliced hard-boiled egg for extra protein.
Prepare instant couscous and mix with chopped cucumbers, cherry tomatoes, olives, and feta cheese. Toss with a simple lemon and olive oil dressing.
Mix canned chicken with Greek yogurt or mayonnaise, diced celery, and a bit of mustard. Serve it on whole-grain crackers or as a filling in a sandwich.
Slice fresh tomatoes and mozzarella cheese, and layer them with basil leaves. Drizzle with olive oil and balsamic vinegar for a refreshing, no-cook lunch.