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Make-Ahead Detox Lunches You'll Actually Want To Eat

Make-Ahead Detox Lunches You'll Actually Want To Eat

Whole grains, seasonal vegetables and lean proteins never tasted so good. Make these easy dishes early in the week, then enjoy them for days.

By Lynn Andriani

A Wintry Stew That's Lighter Than Most
violleta/Thinkstock
This welcome break from traditional heavy, meaty stews is still warm and filling. It gets deep flavor from chicken sausage and garlic, an extra boost of protein from chickpeas and iron and calcium thanks to a dose of fresh spinach leaves.

Get the recipe: Chickpea, Spinach and Sausage Stew
A Way to Cut Back on Carbs and Still Enjoy Rice
Zoonar/Thinkstock
This resolution-friendly alternative to rice uses fiber-rich parsnips as a stand-in; blitzed in a food processor, the root vegetables turn into tiny flecks that resemble grains. They're great in a salad; here, they serve as a tasty complement to inflammation-reducing ginger, plus coconut and broccoli.

Get the recipe: Parsnip "Rice" and Broccoli
A Leafy Salad That Tastes Better with Age
Alison Gootee
You're probably not surprised to see kale on a detox menu, since its high levels of iron, vitamin A, lutein and omega-3s are well known. But there's another reason to love the dark, leafy green: It's hearty enough to stand up to dressings that would wilt romaine or other lettuces, so you can prepare it ahead of time and it'll still taste delicious (or even better) when served. This salad also includes colorful beets and sweet potatoes.

Get the recipe: Winter Kale Slaw
A Quick-Cook Meal with Surprising Depth
Jonny Valiant
This chia-spiked lentil soup will keep you feeling sated all afternoon (a cup of the legumes has 18 grams of protein), while chia seeds can give you the energy to power through (containing healthy omega-3 fatty acids, protein, fiber, antioxidants and calcium). The savory stew comes together in under an hour but tastes rich, thanks to cumin, coriander and turmeric.

Get the recipe: Lentils with Chia Seeds
The Dessert-y Main Course
Alison Gootee
If you're craving something sweet but are trying to avoid sugar, this high-fiber sweet-potato soup is the answer. You roast the tubers, along with garlic and onion, which brings out their candy-like flavor even more. Then you puree them in a blender with spices, lime juice and olive oil. The finished dish is smooth and creamy, yet dairy-free.

Get the recipe: Roasted Sweet Potato and Garlic Soup

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Before You Go

The Guilt-Free Burger
Stephen Hamilton
Quinoa salad can be a wonderful meal -- and there's a way for salad-wary eaters to enjoy this ancient grain, too. Art Smith, who is working with the diabetes education program Taking Diabetes to Heart, likes to form quinoa into patties, along with eggs, Parmesan, herbs, scallions, hot sauce, mashed white beans and whole grain bread crumbs. Then he fries them in a little bit of olive oil and serves the cakes -- which have a crunchy outside and soft interior -- with a quick roasted-red-pepper sauce. You can easily reheat them in the microwave.
Calories: 329Fat: 12 gSaturated fat: 2 gProtein: 13 gCarbohydrates: 35 gFiber: 6 gSodium: 456 mgCholesterol: 94 mg

Get the recipe: Quinoa Bean Cakes with Roasted Red Pepper Sauce
A Stunning Transformation For Canned White Beans
Stephen Hamilton
Turning a pot of dried beans into a flavorful dish isn't difficult, but finding two or three hours to do so can be. On the other hand, quick-cooking canned beans can taste bland. Smith makes a dish that encapsulates the best of both worlds by gently simmering two cans of white beans with roasted garlic, onion, celery, herbs, tomato and chicken or vegetable stock. It cooks in half an hour, and together with hearty greens such as chard, kale or escarole, it's a filling and delicious vegetarian meal you can enjoy hot or cold.
Calories: 288Fat: 10 gSaturated fat: 2 gProtein: 15 gCarbohydrates: 35 gFiber: 10 gSodium: 362 mgCholesterol: 5 mg

Get the recipe: Stewed White Beans and Greens with Tomato and Roasted Garlic
The Unexpected Hummus
Thinkstock
Smith's brighter version of the Middle Eastern spread is made with edamame instead of chickpeas. A generous amount of lemon juice, plus cumin and coriander, give it zesty flavor, and the dip is a light alternative to mayo on a sandwich, great with sliced cucumber or delicious with veggies on a whole wheat pita.
Calories: 289Fat: 25 gSaturated fat: 3 gProtein: 9 gCarbohydrates: 12 gFiber: 4 g Sodium: 10 mgSugar: 3 gCholesterol: 0 mgCalcium: 79 mg

Get the recipe: Edamame Hummus with Cucumber Slices
A Lighter Weekend Lunch
Stephen Hamilton
Enjoying a big, breakfast-y, middle-of-the-day meal doesn't also have to mean taking in an enormous amount of calories. Smith's lightened-up take on traditional Mexican huevos rancheros uses egg whites instead of whole eggs and toasted tortillas instead of fried (and also includes avocado, tomato and green onion).
Calories: 261Fat: 10 gSaturated fat: 1 gProtein: 8 gCarbohydrates: 36 gFiber: 6 gSodium: 478 mgCholesterol: 0 mg
Get the recipe: Huevos Rancheros
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