Find easy and nutritious healthy lunch ideas for work to stay energized, save time, and make mindful choices. Perfect for meal prep and customized to suit any dietary need! 🥗
Say Goodbye to Takeout: Homemade Healthy Lunch Ideas for Work! 🍱
Your lunch isn’t just a midday meal—it’s a chance for both your body and mind to recharge.
A well-balanced, protein-packed meal in the middle of a hectic workday can boost your energy, sustain your productivity, and help you avoid the afternoon slump.
Instead of skipping this important meal or settling for unhealthy takeout, take charge of your midday break with these healthy lunch ideas for work.
Why Healthy Work Lunches Matter
Mindful Eating 🍽️
By planning and packing your own lunch, you can make mindful choices and control portions, helping you sustain energy and sticking to your health goals.
Supports Overall Health 💪
With homemade work lunches, you can make healthier choices by avoiding unhealthy fats and added sugars while opting for nutrient-dense ingredients like whole grains, a rainbow of colorful vegetables, and protein-rich foods.
Easily Customizable 🍴
Homemade healthy lunch ideas allow you to tailor your meals to your dietary needs and preferences. Whether you’re looking for a protein-packed option, gluten-free dishes, or vegan meals, you can easily customize them to suit your lifestyle.
Save Time and Money ⏳💰
Prepping your lunch at home will not only save you time but also reduce your expenses compared to daily takeout. It’s cost-effective, can be prepared in batches, and is also more sustainable.
Healthy Lunch Ideas for Work: Fuel Your Day, Your Way
With some planning, a little creativity, and dedicating a little time to prep, you can enjoy delicious, and healthy lunch ideas for work.
Whether you’re aiming to stay on track with your health goals, boost energy, or simply delicious food, these healthy lunch recipes will fit seamlessly into your busy lifestyle.
So, go ahead and take this opportunity to start prepping a healthy lunch for work and have a more productive, energetic, and balanced day.
Happy cooking and healthy eating!
Prioritize Your Midday Fuel: Healthy Lunch Ideas for Work to Keep You Going!
Meatless Vegan Walnut Cauliflower Bolognese
Recipe by Fit Mitten Kitchen
Ready in ~ Prep: 15 mins Cook: 20 mins
Yields ~ 4-6 servings
Why You’ll Love It ~ Made by replacing meat with walnuts and cauliflower, this hearty dish is gluten-free, vegan-friendly, and paleo-friendly. Enjoy it with zucchini pasta for a wholesome lunch!
Get the Recipe for Meatless Vegan Walnut Cauliflower Bolognese!
Nutritional Info
Calories: 346kcal
Carbohydrates: 28g
Protein: 11g
Mediterranean Tuna Salad
Recipe by Foodie Crush
Ready in ~ 10 mins
Yields ~ 2 servings
Why You’ll Love It ~ Whip up this easy and healthy Tuna Salad made with simple pantry staples! Packed with fresh veggies, herbs, and bold Mediterranean flavors, it’s a low-calorie, protein-packed, and delicious lunch idea for work.
Get the Recipe for Mediterranean Tuna Salad!
Nutritional Info
Calories: 231kcal
Carbohydrates: 6g
Protein: 27g
Chicken Caesar Wrap
Recipe by All the Healthy Things
Ready in ~ Prep: 15 mins Cook: 20 mins
Yields ~ 4-6 servings
Why You’ll Love It ~ Made with tender chicken, crisp veggies, and creamy Caesar dressing, all wrapped in a warm flour tortilla for a satisfying, on-the-go meal.
Get the Recipe for Chicken Caesar Wrap!
Nutritional Info
Calories: 554kcal
Carbohydrates: 37,6g
Protein: 35.8g
Lemon Basil Orzo Salad with Grilled Corn
Recipe by Wandering Chickpea
Ready in ~ 15-20 mins approx.
Yields ~ 6-8 servings
Why You’ll Love It ~ A perfect healthy lunch idea for work, made with fresh tomatoes, fragrant basil, charred sweet corn, zucchini, a zesty lemon vinaigrette, and crumbled feta for a light yet satisfying meal.
Get the Recipe for Lemon Basil Orzo Salad with Grilled Corn!
Nutritional Info
Calories: 250kcal
Carbohydrates: 32g
Protein: 5g
Veggie Sandwich
Recipe by Planted in the Kitchen
Ready in ~ 5 mins
Yields ~ 2 servings
Why You’ll Love It ~ A wholesome and healthy lunch idea loaded with fresh, delicious vegetables, creamy hummus, and soft, fluffy bread. Perfect for a quick, satisfying, and full of flavor lunch or snack for work!
Get the Recipe for Veggie Sandwich!
Nutritional Info
Calories: 215kcal
Carbohydrates: 34.3g
Protein: 10.8g
Tuna Guacamole Sandwich with Bacon
Recipe by A Farmgirl’s Dabbles
Ready in ~ 20 mins
Yields ~ 4 servings
Why You’ll Love It ~ Made with a slice of fresh tomato, a generous scoop of creamy tuna guacamole mixture, and a slice of perfectly chewy-crispy bacon, all layered between your favorite bread. A flavorful twist on a classic!
Get the Recipe for Tuna Guacamole Sandwich with Bacon!
Nutritional Info
Calories: 432kcal
Carbohydrates: 44g
Protein: 26g
Buffalo Chicken Bowls with Cauliflower Garlic Rice
Recipe by Pinch of Yum
Ready in ~ Prep: 10 mins Cook: 30 mins
Yields ~ 6-8 servings
Why You’ll Love It ~ Made by combining spicy buffalo chicken, a fluffy mix of rice and cauliflower rice, fresh tomatoes and cucumbers, and a dollop of creamy dill dip for a delicious, protein-packed meal. Perfect for lunch or dinner!
Get the Recipe for Buffalo Chicken Bowls!
Nutritional Info
Calories: 289kcal
Carbohydrates: 34.7g
Protein: 30.6g
Vegan Sticky Sesame Chickpeas
Recipe by Eat With Clarity
Ready in ~ Prep: 5 mins Cook: 10 mins
Yields ~ 4 servings
Why You’ll Love It ~ A flavorful, plant-protein-packed dish that’s ready in just 15 minutes. Perfect for quick lunch and ideal for healthy meal prep, they’re a delicious way to stay healthy all week long!
Get the Recipe for Vegan Sticky Sesame Chickpeas!
Nutritional Info
Calories: 321kcal
Carbohydrates: 49g
Protein: 11.5g
Golden Fried Rice (Huang Jin Chao Fan)
Recipe by Omnivore’s Cookbook
Ready in ~ Prep: 10 mins Cook: 10 mins
Yields ~ 3-4 servings
Why You’ll Love It ~ Made with crispy rice coated in rich egg yolk, tender shrimp, and fresh asparagus. This gluten-free, delicious one-bowl meal is quick and easy to prepare, perfect for busy days!
Get the Recipe for Golden Fried Rice (Huang Jin Chao Fan)!
Nutritional Info
Calories: 388kcal
Carbohydrates: 41.4g
Protein: 18.1g
Vegan Collard Green Wraps with Tofu
Recipe by Crowded Kitchen
Ready in ~ 40 mins
Yields ~ 5-6 servings
Why You’ll Love It ~ Vegan Wraps made with fresh rainbow vegetables, protein-rich tofu, and a creamy almond butter miso sauce. These naturally gluten-free wraps are perfect for a make-ahead lunch or a healthy snack!
Get the Recipe for Vegan Collard Green Wraps with Tofu!
Nutritional Info
Calories: 221kcal
Carbohydrates: 17.9g
Protein: 13.4g
Spring Quinoa Salad
Recipe by Eating Bird Food
Ready in ~ Prep: 10 mins Cook: 20 mins
Yields ~ 4-6 servings
Why You’ll Love It ~ A healthy meal prep option made with quinoa with roasted asparagus and radishes, fresh parsley, and crunchy pistachios, all tossed in a bright lemon dressing. Fresh, flavorful, and delicious!
Get the Recipe for Spring Quinoa Salad!
Nutritional Info
Calories: 367kcal
Carbohydrates: 42g
Protein: 10g
Rotisserie Chicken Fried Rice
Recipe by Simply Delicious Food
Ready in ~ Prep: 20 mins, Cook: 10 mins
Yields ~ 6 servings
Why You’ll Love It ~ Transform your leftover rotisserie chicken into a great dinner recipe for busy nights. It comes together in just minutes and guarantees clean plates all around!
Get the Recipe for Rotisserie Chicken Fried Rice!
Nutritional Info
Calories: 297kcal
Carbohydrates: 39g
Protein: 21g
Sesame-Ginger Cucumber Noodle Salad
Recipe by Simple Veganista
Ready in ~ Prep: 10 mins Cook: 6 mins
Yields ~ 3 servings
Why You’ll Love It ~ 100% buckwheat noodles, cool, refreshing cucumber noodles with a sweet and spicy ginger scallion sauce.
Get the Recipe for Sesame-Ginger Cucumber Noodle Salad!
Nutritional Info
Calories: 408kcal
Carbohydrates: 81.7g
Protein: 16g
Mexican Street Corn Chicken Salad
Recipe by Chelsea’s Messy Apron
Ready in ~ 25 mins
Yields ~ 6 servings
Why You’ll Love It ~ Make the most of your leftover rotisserie chicken with this vibrant dish made with tender chicken, sweet and smoky street corn, creamy avocado, and crunchy peppers, all doused in a chili-lime dressing.
Get the Recipe for Mexican Street Corn Chicken Salad!
Nutritional Info for 2 slices
Calories: 288kcal
Carbohydrates: 23.4g
Protein: 12.9g
Pesto Pasta Salad
Recipe by Cookie and Kate
Ready in ~ Prep: 15 mins Cook: 10 mins
Why You’ll Love It ~ Bursting with fresh summer flavors, light, healthy, and easy to make.
Get the Recipe for Pesto Pasta Salad!
Nutritional Info
Calories: 343kcal
Carbohydrates: 46.2g
Protein: 11g
Spicy Shrimp Rice Bowl
Recipe by Peas and Crayons
Ready in ~ Prep: 20 mins, Cook: 10 mins
Yields ~ 2 bowls
Why You’ll Love It ~ Loaded with juicy shrimp with a kick of spice, topped with crisp veggies, and finished with a drizzle of spicy mayo sauce that brings it all together. Not only is this fiery bowl delicious, but it’s also super easy to whip up!
Get the Recipe for Spicy Shrimp Rice Bowl!
Nutritional Info for 1 bowl
Calories: 392kcal
Carbohydrates: 73g
Protein: 16g
Grilled Chicken Caprese Salad
Recipe by Skinny Taste
Ready in ~ Prep: 10 mins, Cook: 15 mins
Yields ~ 4 servings
Why You’ll Love It ~ Made with grilled chicken breast cutlets and topped with fresh mozzarella, tomatoes, basil, and balsamic glaze, this high-protein, low-calorie chicken recipe comes together in under 30 minutes!
Get the Recipe for Grilled Chicken Caprese Salad!
Nutritional Info
Calories: 284kcal
Protein: 34g
Carbohydrates: 13g
Sheet Pan Chicken Tinga Bowls
Recipe by Pinch of Yum
Ready in ~ Prep: 15 minutes Cook: 30 mins
Yields ~ 3-4 servings
Why You’ll Love It ~ Tender, juicy chicken tinga roasted to perfection along with colorful veggies. And the best part? It can be made in a single sheet pan! Serve it as a standalone dish or with rice, quinoa, cauliflower rice, etc.
Get the Recipe for Sheet Pan Chicken Tinga Bowls!
Nutritional Info
Calories: 356kcal
Carbohydrates: 16.3g
Protein: 31.4g
Vegan Bulgogi Bowl
Recipe by Feasting At Home
Ready in ~ Prep: 5 mins, Cook: 15 mins
Yields ~ 6 servings
Why You’ll Love It ~ a vegan bowl made with marinated jackfruit instead of meat. Pair it with seasoned rice, kimchi, and some seared fresh veggies. The best part? It comes together in just 25 minutes!
Get the Recipe for Vegan Bulgogi Bowl!
Nutritional Info for 3/4 bowl
Calories: 130kcal
Carbohydrates: 10.6g
Protein: 9.1g
15 Minute Garlic Shrimp Zoodles
Recipe by Salt & Lavender
Ready in ~ Prep: 8 mins Cook: 7 mins
Yields ~ 2 servings
Why You’ll Love It ~ Garlic + shrimp + zucchini noodles = low-carb heaven in just 15 minutes! This quick and easy dish is made with garlicky shrimp with tender zoodles for a light, flavorful, and satisfying meal. Perfect for a healthy, low-carb lunch or dinner!
Get the Recipe for Garlic Shrimp Zoodles!
Nutritional Info
Calories: 276kcal
Carbohydrates: 9g
Protein: 38g
Pasta e Fagioli (Olive Garden Copycat)
Recipe by Natasha’s Kitchen
Ready in ~ Prep Time: 20 mins, Cook Time: 30 mins
Yields ~ 12 servings
Why You’ll Love It ~ A hearty, one-pot soup inspired by Olive Garden, this comforting Italian dish is made with tender pasta, beans, plenty of veggies, noodles, and lean beef. It is easy to make and perfect for a hearty lunch!
Get the Recipe for Pasta e Fagioli (Olive Garden Copycat)!
Nutritional Info
Calories: 204.7kcal
Protein: 17.33g
Carbohydrates: 26.01g
Vegan Tempeh Gyros
Recipe by Jessica in the Kitchen
Ready in ~ Prep: 25 mins, Cook: 10 mins
Yields ~ approx 23 g
Why You’ll Love It ~ Made with thin slices of marinated tempeh roasted in the oven, then tucked into a pita with all your favorite Greek toppings. If you love Greek flavors, you have to try this high-protein vegetarian gyros!
Get the Recipe for High Protein Vegan Tempeh Gyros!
Nutritional Info
Calories: 239kcal
Carbohydrates: 14g
Protein: 23g
Beef Cabbage Bowls
Recipe by Skinny Fitalicious
Ready in ~ Prep: 10 mins, Cook: 20 mins
Yields ~ 4 servings
Why You’ll Love It ~ Made with crunchy cabbage and seasoned lean ground beef, all tossed in a savory coconut aminos and sriracha sauce, topped with fresh green onions and sesame seeds. A hearty and satisfying meal that won’t weigh you down!
Get the Recipe for Beef Cabbage Bowls!
Nutritional Info
Calories: 232 kcal
Carbohydrates: 14g
Protein: 27g
Vegan BLT Sandwich
Recipe by Minimalist Baker
Ready in ~ Prep: 5 mins Cook: 5 mins
Yields ~ 1 sandwich
Why You’ll Love It ~ only requires 6 ingredients! Perfectly crispy, smoky, and oh-so delicious.
Get the Recipe for Vegan BLT Sandwich!
Nutritional Info
Calories: 253
Carbohydrates: 33 g
Protein: 10.8 g
Japanese “inspired” Bento Box
Recipe by Gathering Dreams
Ready in ~ Prep: 15 mins Cook: 10 mins Assembly: 5 mins
Yields ~ 1-2 servings
Why You’ll Love This ~ Enjoy the taste of Japan with this Bento Box! A fusion of traditional Japanese-inspired bento fillings and a modern twist of vibrant veggies. Perfect for light yet satisfying dinners or on-the-go lunches!
Get the Recipe for Japanese “inspired” Bento Box!
Nutritional Info
Calories: 586kcal
Carbohydrates: 75g
Protein: 25g
Quinoa Salad with Vegan Green Goddess Dressing
Recipe by Crowded Kitchen
Ready in ~ 35 minutes
Yields ~ 4-6 servings
Why You’ll Love It ~ A protein-rich salad made with fluffy and nutty quinoa, and seasonal veggies with a homemade vegan green goddess dressing. It is delicious, nutritious, easy to make, and works well for meal prep!
Get the Recipe for Quinoa Salad with Vegan Green Goddess Dressing!
Nutritional Info
Calories: 261kcal
Carbohydrates: 15.4g
Protein: 4.9g
Egg Roll in a Bowl
Recipe by Eating Bird Food
Ready in ~ Prep Time: 10 mins, Cook Time: 18 mins
Yields ~ 3 servings
Why You’ll Love It ~ Made with lean ground turkey or chicken and a medley of coleslaw mix veggies, all cooked in a savory and tangy sriracha sauce and served on a bed of cauliflower rice. It is packed with protein and fiber!
Get the Recipe for Egg Roll in a Bowl!
Nutritional Info
Calories: 325kcal
Carbohydrates: 14g
Protein: 32g
Lentils and Quinoa Salad
Recipe by Garlic & Zest
Ready in ~ Prep Time: 15 mins, Cook Time: 25 mins
Yields ~ 6 servings
Why You’ll Love It ~ A vibrant Lentils and Quinoa Salad is a delightful combination of flavors and textures! It features earthy, tender spiced lentils, fluffy quinoa grains, and fresh vegetables for added freshness.
Get the Recipe for Lentils and Quinoa Salad!
Nutritional Info
Calories: 307kcal
Carbohydrates: 34g
Protein: 8g
Smoky Black-Eyed Pea Soup
Recipe by The Simple Veganista
Ready in ~ Prep Time: 10 mins, Cook Time: 1 hour 15 mins
Yields ~ 6-8 servings
Why You’ll Love It ~ A hearty, cozy, plant-based soup made with tender black-eyed peas simmered with collard greens and Creole seasonings. This satisfying and delicious one-pot meal is perfect for meal prep!
Get the Recipe for Smoky Black-Eyed Pea Soup!
Nutritional Info
Calories: 348 kcal
Protein: 20.5g
Carbohydrates: 62g
Mediterranean Couscous with Shrimp
Recipe by Feel Good Foodie
Ready in ~ Prep: 5 mins, Cook: 17 mins
Yields ~ 6 servings
Why You’ll Love It ~ A quick weeknight gluten-free meal made with pearl couscous, juicy cherry tomatoes, creamy crumbled feta cheese, olives, capers, and succulent shrimp. It’s fresh, healthy & irresistible!
Get the Recipe for Mediterranean Couscous with Shrimp!
Nutritional Info
Calories: 232kcal
Carbohydrates: 39g
Protein: 8g
And there you have it – Healthy Lunch Ideas for Work for you to try!
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