6 Healthy and Portable Meals

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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.

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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

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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

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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

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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

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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

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Salad

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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