The midday meal presents a genuine challenge for people trying to eat well without either spending a fortune or accepting the dull monotony that "eating healthy" has wrongly come to imply. The salad, done properly, is one of the most satisfying solutions available — but "done properly" requires abandoning the anemic bowl of iceberg and ranch dressing that has given the category its undeserved reputation for deprivation.

A few recipes worth adding to regular rotation:

Warm lentil and roasted vegetable: Cook green or black lentils until just tender. Roast whatever vegetables you have — zucchini, bell pepper, red onion — with olive oil, salt, and cumin. Combine warm. Dress with lemon juice, good olive oil, and a handful of fresh herbs. This holds up well as a pack-ahead lunch.

White bean and tuna: Drain and rinse white beans. Add good oil-packed tuna, thinly sliced red onion, halved cherry tomatoes, and capers. Dress with lemon and olive oil. Ready in five minutes; genuinely satisfying.

Chickpea and cucumber with tahini: Combine chickpeas, diced cucumber, chopped parsley, and crumbled feta. Whisk tahini with lemon juice, garlic, and water until pourable. Dress generously. The tahini dressing is the difference between a forgettable salad and one you look forward to.

Shaved fennel and citrus: Slice fennel thin on a mandoline. Segment oranges or grapefruits over the bowl to catch the juice. Add olives, arugula, and shaved Parmesan. Dress with the captured citrus juice and olive oil.

The principle running through all of these: protein plus texture plus brightness. Build from there, and lunch stops being a compromise.