Power lunches for one

Salad stars

Portable salads call for hearty greens that won’t wilt by noon. Try building on a base of 1 cup each torn baby kale and romaine for maximum flavor and crunch.

Toppings:  1/2 cup each edamame, chopped mango and sliced sugar snap peas;  1/2 avocado coated in  1/4 cup mixed toasted seeds (sesame, pumpkin, sunflower and hemp).

Soy vinaigrette: 1 tablespoon rice-wine vinegar;  1/2 teaspoon each brown sugar and soy sauce; 2 tablespoons extra-virgin olive oil. Salt and pepper to taste.

Nutritional analysis per serving: 842 calories, 67 grams fat, 48 grams carbohydrates, 23 grams protein, no cholesterol, 198 milligrams sodium, 16 grams fiber, 68 percent of calories from fat.

Toppings:  1/2 cup each butter beans, rinsed and drained; oil-packed tuna; thinly sliced celery; torn croutons.

Tomato vinaigrette: 1 tablespoon red-wine vinegar;  1/2 teaspoon Dijon mustard; 2 tablespoons extra-virgin olive oil; 2 tablespoons quartered cherry tomatoes. Salt and pepper to taste.

Nutritional analysis per serving: 461 calories, 22 grams fat, 35 grams carbohydrates, 30 grams protein, 13 milligrams cholesterol, 1,120 milligrams sodium, 8 grams dietary fiber, 43 percent of calories from fat.

Toppings:  1/2 cup each cooked quinoa and thinly sliced fennel; 2 tablespoons each dried cherries, blue cheese and chopped toasted almonds.

Dijon vinaigrette: 1 tablespoon red-wine vinegar;  1/2 teaspoon Dijon mustard; 2 tablespoons extra-virgin olive oil; salt and pepper to taste.

Nutritional analysis per serving: 800 calories, 47 grams fat, 82 grams carbohydrates, 20 grams protein, 13 milligrams cholesterol, 312 milligrams sodium, 9 grams dietary fiber, 51 percent of calories from fat.

Packing tip: Store toppings like croutons and toasted nuts in a resealable plastic bag or other separate container so they don’t get soggy.

Super sandwiches

Nobody likes a soggy lunch, which is why you should start with a crisp baguette and scoop out some of the bread. Then follow with one of these ultraflavorful combos.

Amp up mayonnaise three different ways — one for each sandwich. Start with 2 tablespoons mayo.

Toss  1/2 cup julienned carrots with 1 teaspoon each brown sugar, lime juice and pickled-jalapeño juice. Season with salt.

Spread spicy mayo (add 1 teaspoon Sriracha) on both sides of bread. Layer  1/4 cup sliced cooked beets, dressed carrots and a few pickled jalapeños. Top with cilantro sprigs.

Nutritional analysis per serving: 457 calories, 26 grams fat, 51 grams carbohydrates, 9 grams protein, 10 milligrams cholesterol, 717 milligrams sodium, 5 grams dietary fiber, 49 percent of calories from fat.

Spread mustard mayo (add 1 teaspoon Dijon and 1 tablespoon chopped cornichons) on both sides of bread. Layer with 2 slices havarti,  1/4 cup arugula and 2 slices Black Forest ham.

Nutritional analysis per serving: 594 calories, 37 grams fat, 43 grams carbohydrates, 24 grams protein, 71 milligrams cholesterol, 1,974 milligrams sodium, 2 grams dietary fiber, 55 percent of calories from fat.

Toss  2/3 cup shredded cooked chicken with  1/3 cup sliced roasted red peppers,  1/4 teaspoon minced garlic and 2 tablespoons each red-wine vinegar and extra-virgin olive oil. Season with salt and pepper.

Spread olive mayo (add 1 tablespoon finely chopped olives) on both sides of bread. Top with chicken-pepper mixture and whole basil leaves.

Packing tip: Wrap with plastic, then aluminum foil to keep everything tightly in place.

Other tips: You can always have sandwich bread on hand by freezing single-serving baguette portions. First, cut one into four equal pieces and slice each lengthwise (so it opens like a book). Scoop out the inside and save it for breadcrumbs or croutons. Wrap the sections individually in plastic and stick them in the freezer. Reheat as needed in a toaster or conventional oven before using.

For salad days, use the scooped-out bread to make croutons: Heat oven to 375 degrees. Toss 1 cup torn pieces with 2 tablespoons extra-virgin olive oil. Season with salt and pepper. Spread on a rimmed baking sheet; bake, turning once until crisp and golden, about 12 minutes. Let cool completely.

Nutritional analysis per serving: 823 calories, 58 grams fat, 42 grams carbohydrates, 37 grams protein, 89 milligrams cholesterol, 696 milligrams sodium, 3 grams dietary fiber, 63 percent of calories from fat.

Just-add-water soups

We’ve all been there: You want soup for lunch, but you’re not sure how to carry it without the risk of leakage. Enter these simple recipes, which layer quick-cooking ingredients and condiments like miso, harissa and chipotle.

When you’re ready to eat, create the delicious broth: Fill the container almost to the top with water, seal, shake, remove the lid and microwave for 2 minutes. Then season with salt, reseal, gently swirl and enjoy.

• 2 tablespoons couscous
• 1 tablespoon mild harissa
•  1/3 cup very thinly sliced zucchini
•  1/2 cup chickpeas, drained and rinsed
•  1/4 cup halved cherry tomatoes
• 1 tablespoon packed basil leaves, torn if large

Nutritional analysis per serving: 252 calories, 2 grams fat, 50 grams carbohydrates, 10 grams protein, no cholesterol, 375 milligrams sodium, 7 grams dietary fiber, 7 percent of calories from fat.

• 1 ounce uncooked vermicelli rice noodles
•  1/2 cup very thinly sliced baby bok choy
•  1/4 cup frozen corn, thawed
• 2 button mushrooms, very thinly sliced
• 4 teaspoons miso paste
• 2 tablespoons very thinly sliced small sweet or spicy peppers
• 1 tablespoon very thinly sliced scallions, white and light-green parts only

Nutritional analysis per serving: 216 calories, 3 grams fat, 43 grams carbohydrates, 9 grams protein, no cholesterol, 110 milligrams sodium, 5 grams dietary fiber, 11 percent of calories from fat.

•  1/4 cup frozen peas, thawed
•  1/2 cup black beans, drained and rinsed
• 2 teaspoons chipotle-in-adobo sauce (without any chiles)
•  1/3 cup very thinly sliced white onion
•  1/2 cup packed baby-spinach leaves, very thinly sliced
•  1/4 cup very thinly sliced dried chorizo

Nutritional analysis per serving: 425 calories, 24 grams fat, 27 grams carbohydrates, 24 grams protein, 52 milligrams cholesterol, 1,215 milligrams sodium, 10 grams dietary fiber, 51 percent of calories from fat.

Packing tip: A wide-mouthed heatproof container with a tight-fitting lid is your best bet. And because it doubles as a bowl, there’s one fewer thing to clean.