8 Blue Zone Recipes for Quick and Easy Lunches

The Blue Zones — parts of the world renowned for longevity and healthspan — are known for emphasizing fresh ingredients and lots of vegetables in their cuisines. Since they’re located all over the world — in Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California — there’s a wide variety of foods to include and still stick to the principles of the diet. Lunch is the perfect time for Blue Zone recipes; you enjoy a nourishing meal, and it fuels the rest of your day.

Of course, lunch is often a quick meal, and we usually don’t have time to linger over prep. All of these Blue Zone recipes are either fast to prepare, or easy to make ahead, so you can grab and go and still get the benefits.

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Foods emphasized in the Blue Zones

The Blue Zones approach is mainly plant-based, focusing on these foods:

• Vegetables
• Fruit 
• Beans and legumes
• Whole grains
• Nuts
• Spices

These Blue Zone recipes offer creative and delicious combinations of healthy ingredients to bring you lunches you’ll look forward to.

1. Carrot Arugula Salad

This vibrant salad offers a colorful blend of flavors and textures so that every bite is a winner. With grilled (or roasted) carrots, avocado, protein-rich chickpeas, peppery arugula, and crunchy walnuts, plus a touch of chewy sweetness from dried figs, it’s satisfying and filling. Make extras of the maple-tahini dressing; you’ll want to drizzle it on everything.

Try this recipe from Ambitious Kitchen.

2. Garlic Herb Sweet Potato Nourish Bowl

This recipe reads like a who’s who of Blue Zone ingredients, with sweet potato, romaine lettuce, fresh parsley, bell pepper, za’atar spice blend, tahini, and more. Bake the sweet potato ahead of time and simply rewarm, and the whole bowl comes together quickly.

Try this recipe from Minimalist Baker.

Related: 6 Healthy Habits Straight from the Blue Zones

3. Caprese Caesar Pasta Salad

Two favorites, Caprese salad and Caesar, come together in this zippy pasta salad. Whip up the dressing in advance for convenience, and use a whole-grain pasta so it fits better among Blue Zone recipes. If cherry tomatoes are out of season, try a greenhouse grown variety.

Try this recipe from Half Baked Harvest.

4. High Protein Salad with Warm Lentils

Though the Blue Zone diet is mostly plant-based, there is room for occasional fish or poultry. This warm salad, ready in 15 minutes, has 12 grams of filling protein and 11 grams of fiber, and with lentils, plus fresh parsley and mint, it’s chock-full of wholesome ingredients to energize you.

Try this recipe from Food By Maria.

Related: 7 Tips for a Longer Life, Says Famous Blue Zones Researcher 

5. Open-Faced Sardine Sandwich

Omega 3–rich tinned sardines have been trendy for a while, and in this recipe, you transform them into a quick, flavorful, filling lunch. Toast some sourdough, spread it with Dijon, top it with spinach, cucumber, red onion, and sardines, and you have a hearty, nutrient-rich lunch in 10 minutes.

Try this recipe from LiveBest.

6. Simple Mushroom Barley Soup

Soup is a classic lunch for a reason, and this one, with high-fiber barley, two kinds of mushrooms, and plenty of spices, would be right at home in the Blue Zones. Make it ahead and rewarm at lunchtime, and be sure to enjoy it with a hunk of crusty whole-grain bread.

Try this recipe from The Mediterranean Dish.

Related: 9 Longevity-Promoting Recipes from Italy’s Blue Zone

7. Salmon Tacos

One thing we love about Blue Zone ingredients is that they fit into so many cuisines, like these tacos. They’re loaded with crunchy fresh vegetables like cabbage, fennel, and jalapeno, and you can season the salmon with taco seasoning or another blend, then top it with any salsa or other sauce you like. Make all of the components in advance and just put them together at mealtime for a fast, nourishing lunch.

Try this recipe from Feasting At Home.

8. Italian Salad

You don’t have to go to a pricey chopped salad place for a crunchy salad — this one is so simple to put together, and it takes just 15 minutes (plus, you can make the salad and dressing ahead and just toss them together when it’s time to eat). Use roasted chickpeas instead of croutons for crunch and added protein and fiber. Add a hard-boiled egg or some chicken if you’d like even more protein.

Try this recipe from Detoxinista.

Read next: The 5 Lifestyle Habits All Blue Zone Cultures Have in Common