Matthew Kadey, RD

High-quality cured meat, like prosciutto or soppressata, makes a lunch sandwich extra-special. These have more flavor than standard deli meat, so you’re satisfied with less. Sauerkraut provides tang, as well as gut-healthy probiotics. The fig spread gives this sandwich a rich, sweet flavor nuance.

This collard wrap recipe is like a hand-held salad. These wraps can be prepared the night before.

Infused with the warmth of Ras el Hanout (a Moroccan spice blend) and the sweetness of butternut squash, this comforting soup is like a bear hug for your tastebuds. Lentils make each spoonful silky and substantial. Garnish with your favourite toppings, such as roasted chickpeas, cilantro, pumpkin seeds, pistachios, coconut chips or crumbled feta. Leftover soup tends to thicken; reheat with some additional broth (or water) to thin as needed.

This whimsical gluten-free, dairy-free chicken potpie is just as comforting as the traditional version but requires much less work. Middle Eastern spice blend za’atar infuses the quick gravy with floral and herby notes. Heat leftovers in a skillet with a small amount of additional broth.

A five-spice-infused dressing gives this gluten free sweet potato bowl an enticing aroma and is a perfect flavor match for the sweetness of the potatoes and beefiness of the steak.

Infused with the smoky heat of chipotle chili, squash hummus adds a creamy bite to this gluten free sandwich recipe.

This gluten-free chicken satay sandwich hits all the sour, sweet, spicy and salty tasting notes.

This medley of great flavors, colors and textures will leave your sandwich-holding colleagues drooling with envy. This is exactly the sort of meal you’ll spend all morning looking forward to. Store salad and dressing separately; combine them just before leaving the house (or ideally, just before serving).

The genius about this soup-in-a-jar recipe is that you layer in the ingredients and then add hot water when you’re ready for lunch. Eating healthy couldn’t be easier. Scale up ingredient amounts to make as many jars as you like. Prepared jars can be refrigerated up to 1 week. Use wide-mouth canning jars (as they’re made to withstand heat) and remove jars from the refrigerator an hour or so before adding hot water to reduce the temperature change.

Nutty-tasting soba noodles are delicious when slurped up cold, making them a great option for a make-ahead lunch. This recipe livens them up with a sprightly pesto, colorful veggies and meaty chicken. Think of this dish as an unlikely match-up of delicious Japanese and Mediterranean flavors. Look for gluten-free soba noodles, made with 100% buckwheat. You’ll have extra Broccoli Pesto on hand, which can be used in other dishes or frozen for future use.