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6 Healthy and Portable Meals


Whether you’re packing a picnic or bringing your own lunch to work, these delicious one-bowl dishes will fit the bill. Try these fresh picks, from Heirloom Caprese Salad toZucchini-Wheat Berry Salad. And don’t worry about how they’ll travel. They are guaranteed to stay fresh—not soggy—until you’re ready to chow.


Asian Shrimp Salad

Keep salads crisp by packing the dressing in a separate container and dress right before serving.

Ingredients: Eggplant, extra-virgin olive oil, salt, pepper, edamame, carrots, brown rice vinegar, orange juice, low-sodium soy sauce, shallot, fresh ginger, sesame oil, brown rice, cilantro, napa cabbage, large shrimp, roasted unsalted cashews

Calories: 572


Heirloom Caprese Salad

To add more protein to this salad, mix in 4 ounces of chopped cooked chicken or tofu or a hard-boiled egg.

Ingredients: Whole-wheat orzo, kalamata olives, fresh basil, extra-virgin olive oil, pine nuts, balsamic vinegar, Dijon mustard, cherry or grape tomatoes, bocconcini, shallot, baby arugula, salt, black pepper

Calories: 501


Overnight Oats With Stone Fruit

Use old-fashioned oats for a thick texture. The quick-cooking kind can get too mushy.

Ingredients: Old-fashioned oats, buttermilk, whole milk, maple syrup, vanilla extract, cinnamon, pecans, fresh stone fruit such as cherries, fresh lemon juice

Calories: 515


Chia Chai Pudding

Substitute chopped toasted almonds, cashews, or walnuts for the coconut for added protein.

Ingredients: Almond milk, chai tea bags, honey, unsweetened coconut flakes, plain whole-milk yogurt, chia seeds, mixed berries

Calories: 405


Southwestern Bowl

With 16 grams of fiber and plenty of protein, this salad will keep you satisfied.

Ingredients: Quinoa, scallion greens, salt, pumpkin seeds, chili powder, mango, fresh lime juice, extra-virgin olive oil, cilantro, reduced-sodium black beans, cumin, avocado, red bell pepper, corn kernels

Calories: 594



Need to dash out the door? Make this meal faster by using precooked brown rice, or whip up some extra when cooking dinner one night.

Ingredients: Hard wheat berries, almonds, fresh lemon juice, Dijon mustard, honey, extra-virgin olive oil, tarragon or chives, baby spinach, beets, goat cheese, zucchini, dried cherries or cranberries, salt, black pepper

Calories: 495



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