55+ Healthy Lunch Ideas for Work ·

16 Jul 2024, 00:00

Need an easy recipe that transforms your favorite Asian Chicken salad into a healthy lunch? Check out these lettuce cups holding the most delicious healthy Asian salad. This gluten-free lunch idea is terrific and leftovers taste so good!

5 from 16 votes

There’s no way around it; if you want to stay on track with your health goals, packing your own lunch is the way to go. Eating out just won’t cut it and with these fast to pack and healthy office lunch ideas your budget and waistline will thank you.

Easy Office Lunch Ideas

First, you’ll need some grown-up lunch boxes. Well, I say grown-up but I use these Easy Lunchboxes for both my kids and me because they stack well and I can use them too. They are free of chemicals and they can be both microwaved and placed in the dishwasher so that’s a win-win.

Below are healthy office lunch ideas that come together super fast with either leftover or by easily prepping them the night before -because let’s face it, nobody wants to pack lunch at 6 am.

Best Work Lunch Ideas

While I don’t “diet” I am pretty strict with the foods that I eat. They must be whole foods, have healthy fats, fiber-rich, lots of colors, and limited sugars.

I’ve learned that being prepared helps me make good choices throughout the day.

Packing these office lunches will help you stay on track with your health goals without feeling like you’re missing out on flavor or enjoyment. Not only do they look and taste amazing, but they are also nutrient-dense and easy to pack ahead.

Winter Salad

mixed salad greens
leftover roasted vegetables- of any kind
nuts & pomegranate seeds
favorite vinaigrette- I used my Maple Dijon Vinaigrette!

This is a gorgeous salad loaded with fiber and micronutrients from all the veggies, and it tastes like a million bucks! Add roasted chicken or hard-boiled eggs for additional protein. Print the full winter salad recipe here.

Buffalo Chicken Bowls

The buffalo chicken and cheese makes this a high-protein option with healthy fats from the avocado. Use steamed cauliflower rice if you’re watching your carb intake.

Turkey & Avocado Deconstructed Salad

sliced deli turkey
black olives
cubed cheese
grape tomatoes
diced avocado
pesto

This deconstructed salad is a healthy, low-carb office lunch bursting with Caprese flavors from Mozzarella cheese, fresh basil, and tomatoes.

Grilled Chicken Adult Bento Box

This grown-up bento box is filled with your lunch and dinner favorites and will give you that extra boost of protein you need to make it through the workday.

Chicken Caprese Salad

lettuce
cooked chicken or leftovers work great!
black olives
cherry tomatoes
chopped fresh basil
mozzarella cheese
diced avocado
balsamic vinaigrette

I used to make the classic Caprese Salad and bring it to work, but tomatoes and cheese just didn’t hold me up. So I added lettuce for fiber and bulk as well as a serving of chicken for protein -and this, my friend, keeps me full so much longer!

Turkey Club Wrap

flour tortilla
chopped lettuce
tomatoes
deli turkey or ham
hard-boiled egg
cheese
ranch dressing

This delicious wrap is perfectly balanced with carbs, protein, and healthy fats. Be prepared to make this one on repeat, for the entire family.

Roasted Chicken Flatbreads

roasted chicken or any cooked chicken
flatbreads or pita rounds
chopped lettuce
olives & feta
hummus dressing or a smear of hummus
Chopped tomatoes & cucumbers or tomato cucumber salsa

Another wrap that’s loaded with Mediterranean flavors. The chicken adds a ton of protein while the tomato-cucumber salsa gives you vitamin C and vitamin K. Print the recipes for homemade hummus dressing and cucumber salsa here.

Avocado Egg Salad Sandwich

hard-boiled eggs
ripe avocado
Greek yogurt
fresh lemon juice
seasonings
whole-grain bread

You’ve got to try this healthier take on egg salad! Egg salad is always full of protein, but for this recipe avocado also replaces the classic mayo which provides additional healthy unsaturated fats and loads of delicious flavor.

Caprese English Muffins

English muffins
grape tomatoes or sliced tomato
shredded Mozzarella cheese
balsamic reduction
berries
veggies

The classic Caprese appetizer transformed into a light and delicious lunch on top of a toasted English muffin! An unforgettable office lunch treat.

Classic Bento Box

rolled deli turkey
berries
sliced veggies
pita chips or whole wheat crackers
cheese or cheese crisps like Moon Cheese

A simple and refreshing lunch packed with protein from the turkey and fiber from the berries- both of which help fill you up and keep you full.

Crispy Chicken Salad

baked chicken tenders
mixed salad greens
tomatoes
avocado
red onion
ranch dressing

Use your favorite baked chicken tenders for an epic and lighter salad topping. The golden, crispy flavor of the chicken adds unbeatable flavor to the fresh salad.

Pita Pizza Lunchbox

pita rounds wheat or white
marinara sauce
shredded Mozzarella
favorite pizza toppings

Pita rounds make this lunch an easy way to get your cheesy pizza fix without tacking on excess calories and carbs.

Healthy Cold Lunch Ideas

Need a lunch idea that requires no reheating or microwave? These cold lunch ideas taste great and are ready to eat when you are. They’re made with fresh ingredients and just as enjoyable and satiating as hot lunches.

Cobb Pasta Salad

cooked pasta
veggies
bacon
deli ham & turkey
hard-boiled eggs
shredded cheese
ranch dressing

All of the yummy salad toppings tossed with cooked pasta instead of lettuce! Use whole-wheat pasta for a boost in complex carbs.

7 Layer Mexican Dip Cups

guacamole
canned black beans
sour cream
taco toppings
sliced veggies
crackers

Everyone’s favorite party dip also makes a satisfying lunch with the perfect balance of fats, protein, and carbs from beans, cheese, and guacamole. Pack these dip cups with whole wheat tortilla chips and veggies.

7 Layer Greek Cups

hummus
feta
olives- any kind
diced red pepper, tomato, and cucumber
pita wedges
fruit

Hummus is a great source of healthy fats and fiber, and adding feta, fresh veggies, and olives only amp up the Mediterranean flavors. Make this a full meal by adding whole wheat pita and hard-boiled eggs.

BLT Lettuce Wraps

1 head lettuce Romaine or Iceberg
cooked bacon
tomato
Ranch dressing

The classic BLT flavors in a fresh lettuce wrap- it’s a lightened up and low-carb lunch that tastes incredible.

Egg Salad Stuffed Avocado

If you love egg salad, then you’re going to love this healthy lunch idea! The creamy avocado goes great with the salad and makes it even more satiating.

*To prevent the avocado from going brown, slice the avocado in half, but don’t separate the halves until lunch. Open the avocado and fill it with the egg salad when you’re ready to eat.

Asian Chicken Salad Wraps

cooked chicken
canned mandarin oranges
chopped veggies
sliced almonds
shredded lettuce
whole wheat tortillas
Sesame Ginger dressing

This is one of my favorite salads that I order when eating out; however, it’s easy to overeat and at $13 per salad I can build a whole week’s worth for that amount! It has all the crunchy textures I love in every bite so it’s the perfect eating-out fix I crave.

Avocado Bacon Pinwheels

flour tortilla
mayo or plain Greek yogurt
avocado
bacon
shredded cheese

This quick wrap recipe is perfect for avocado lovers. I can never get enough of the bacon-avocado flavor combination and these pinwheels are a delightful, bite-size lunch that’s easy to eat at a desk.

Turkey Pasta Salad

chopped deli turkey
whole-grain pasta
veggies
shredded carrots
berries
hard-boiled egg
your favorite vinaigrette

A perfect balance of complex carbs from the pasta, protein from the deli turkey and hard-boiled eggs, and healthy fats from the light vinaigrette.

Everything Bagel Low Carb Sandwich

Everything Bagel Cloud Bread
mayo & mustard
deli ham or turkey
Provolone cheese
chopped lettuce or microgreens

Made with my Everything Bagel Cloudbread, this sandwich is a low-carb option stacked with deli cuts and cheese. Of course, you could always recreate this with a regular everything bagel!

Black Bean Quesadilla

whole wheat tortillas
canned black beans
shredded cheese
salsa for dipping
veggies

A simple and quick lunch that’s packed with fiber and complex carbs from the black beans. If you want to amp up the yum factor, serve them with guacamole and sour cream.

Italian Pasta Salad

whole-wheat pasta
black olives
tomatoes
mozzarella cheese
favorite vinaigrette
veggies

Make this the day before for more flavor and use protein pasta to amp up the protein.

Healthy Packed Lunch Ideas

One of my favorite coffee places sells a smaller version that’s pre-packaged. One isn’t enough to keep me full but when I pack them at home, I can add extra things to keep me full longer.

What I love is that sometimes I don’t have time to sit down and eat a full lunch; so these packed lunch box ideas are perfect for eating and snacking in between meetings and while working away at my computer. If you’ve never made one, see how to make a bistro box here.

Everything inside these boxes is bite-sized and I can pick each piece up without making at a mess. A total winner! And did I mention you can pack these healthy office lunches ahead of time? Yes, you can! You can make a couple of them and keep them in the fridge for a few days and grab-and-go when you need them. Of course, having some compartmentalized lunch containers is key so make sure to grab a set of them.

Chicken and Hummus Bistro Box

feta cheese
lean chicken breast
cucumber slices
grape tomatoes
pita wedges
hummus

All the best Mediterranean flavors brought to the office! The homemade hummus is the star of this lunchbox. It will make you feel like you’re on an hour-long vacation to Greece in the middle of your workday.

Deli Bento Box

rolled deli turkey or ham
hard-boiled eggs
sliced veggies
roasted nuts
cubed cheese
hummus dip

An entire bento full of protein-dense deli ingredients to fill you and keep you full for hours! Use your favorite deli cuts and include sliced fruit or berries for fiber.

If you are looking for more healthy office lunch ideas that include boiled eggs, check out the video below! in it, I shared 5 of my favorite lunch box meals that are good for you and delicious!

Mexican Bistro Box

Guacamole
cheese
veggies
olives
tortilla chips

Who wouldn’t love guac and chips for lunch? This bento provides a balance of fresh ingredients for a fun and simple lunch that’s suitable for the office.

Hummus & Veggie Bento

sliced veggies
grape tomatoes
olives
hummus
crackers or chips

This bento box is almost too pretty to eat! If you need more protein, simply add a couple of hard-boiled eggs which will pair perfectly with the rest of the bento.

Fiesta Deviled Eggs

hard-boiled eggs
guacamole
fresh fruit
veggies

Mashed avocado and pico de gallo add a ton of flavor to the deviled egg filling while making it a healthier alternative to the mayo-based recipe.

Italian Bento Box

rolled salami or Italian cold cuts
sliced pear or apple
veggies
crackers

Lunchables aren’t just for kids! Swap deli turkey or ham with your favorite “grown-up” options like salami or prosciutto. It’s like a lunchtime Charcuterie box.

Zucchini Pizza Bites

zucchini
pizza sauce
favorite pizza toppings
fresh fruit
veggies

Using a zucchini base makes these mini pizzas a veggie-packed and low-carb option for lunch.

Ham & Hummus Pinwheels

large spinach tortilla
hummus
deli ham
chopped spinach
nuts
fruit
yogurt

Hummus makes a healthier alternative to mayo for pinwheels. It is lower in fat, adds flavor, and helps all ingredients hold together.

Falfafel Lunchbox

falafel rounds
mixed fruit
side salad
banana chips

You can use storebought falafel or my easy falafel recipe which is lightly pan-fried and makes a great vegetarian option for lunch. The entire recipe yields 12-15, enough for 3 to 4 lunches.

Salad Lunch Ideas

These epic salad lunch ideas prove that you can create a delicious salad for lunch with simple ingredients and minimal prep time. The recipes below are packed with protein and yummy toppings to keep you satiated for hours.

Grab a set of mini sauce containers to pack the dressing in and drizzle it over the salad before eating.

Buffalo Chicken Salad

All the flavors of buffalo wings in a healthy, low-carb lunch!

BLT Salad

chopped lettuce
grape tomatoes
shredded cheese
avocado
cooked bacon
ranch dressing

This salad offers a lighter and low-carb way to enjoy the flavors of the BLT sandwich. The addition of avocado and shredded cheese offer extra flavor and goodness.

Salmon Nicoise Salad

chopped lettuce
tomatoes
green beans & baby potatoes
salmon
hard-boiled eggs
olives
your favorite vinaigrette

This salad is incredibly hearty from the vegetables and salmon. It also looks gorgeous in a lunchbox! Swap the green beans for any roasted vegetables you have leftover from a previous dinner. Print the full recipe for Salmon Nicoise here.

Southwest Quinoa Salad

quinoa
salsa
southwest seasonings
canned corn and black beans
tomatoes
avocado
cheese
creamy dressing

Quinoa is an excellent source of complex carbs which provide long-lasting energy and protein! It’s a much more nutrient-dense option than lettuce and goes great with the southwest flavors. Print the recipe here.

Healthy Chicken Salad

shredded chicken
chopped celery⁣
lemon juice
mayonnaise⁣
seasonings
mixed salad greens
tomatoes⁣
carrot chips

My Southern Chicken Salad recipe has the perfect blend of flavor and just enough mayonnaise to give it the right amount of creaminess. This will be a new staple in your lunch routine. Print the healthy chicken salad recipe here.

Chicken Salad Stuffed Avocado

avocado
chicken salad
berries
banana chips or whole wheat crackers

Stuffing an avocado with my Southern Chicken Salad recipe tastes downright epic and will certainly hold you over until dinner time.

Super Greens Salad

chopped kale
veggies
edamame
sunflower seeds
sesame ginger dressing

All of the kale and veggies make this salad a great source of vitamins, minerals, and fiber. Plus, the tangy-sweet sesame ginger dressing makes everything tastes incredible.

Italian Sausage & Peppers Salad

cooked Italian sausage
sliced bell peppers
mixed greens
salad toppings
favorite vinaigrette
fruit

Cooked sausage and peppers make this salad a delicious and hearty option for lunch. It also tastes amazing in a whole wheat sandwich roll!

Sweet Potato Salad

sweet potatoes
Greek yogurt & mayo
seasonings
hard-boiled eggs
chopped veggies

Who said potato salad is just a side dish? It also makes a great lunch that can be prepped ahead. In this sweet potato salad Greek yogurt replaces mayonnaise, and white potatoes are swapped out for sweet potatoes to create a healthier option of the iconic salad.

Salmon Salad Pita

pita round
canned salmon
mayo
seasonings
diced celery
chopped lettuce

If you like tuna salad, then you will love salmon salad! It has a richer flavor and heartier texture compared to tuna salad and offers the benefits of healthy omega-3 fatty acids and protein.

Mayo-Free Egg Salad

hard-boiled eggs
Greek yogurt
seasonings
rolled deli turkey
sliced pita wedges or crackers

Thanks to Greek yogurt, this egg salad has the same creamy flavor of the classic recipe but less saturated fat and more protein.

High Protein Lunch Ideas

Looking to amp up your protein intake for the day? These healthy lunch ideas taste incredible and create the perfect opportunity for you to hit your daily protein goals and stay full for hours.

All of the recipes below can be prepped entirely ahead and refrigerated for up to 3 days. The mini quiches, burrito bowls, and egg roll in a bowl require cooking, but they are a cinch to make, and each provides 4 lunch-sized portions.

Salsa Chicken Burrito Bowls

chicken breasts
salsa
steamed cauliflower rice
burrito toppings

Protein: 40 grams

Cauliflower rice makes this burrito bowl a low-carb option and light base for the zesty salsa chicken, guac, and sour cream.

Protein Bento Box

rolled deli turkey (3-ounces)
cheese cubes (1-ounce)
hard-boiled eggs
berries
sliced veggies

Protein: 39 grams

As a busy, full-time working parent, I have to get creative with my meals and pack them at the same time as I pack my kids. And this is one healthy office lunch that I pack for my kids too!

What I love is that there’s nothing to heat up, assemble, or put together. It’s a healthy grab-and-go option for when I just want to get out the door fast and I can easily pack it ahead of time.

Deconstructed Egg Roll

ground beef or turkey
cloeslaw mix
seasonings
Sriracha
coconut aminos or soy sauce
steamed cauliflower rice

Protein: 27 grams

Imagine all of the savory ingredients and flavors of an eggroll in a lightened-up recipe made with lean protein and veggies. Add a drizzle of Sriracha sauce over the top for a mouthwatering meal! Print the Deconsted Eggroll recipe here.

Cobb Salad Lettuce Cups

large lettuce leaves
tomatoes
avocado
hard-boiled eggs
chopped deli turkey
favorite salad dressing

Protein: 21.5g

A crispy lettuce cup filled with your favorite sandwich fillings and drizzled with creamy dressing. It’s hearty enough to enjoy for lunch but won’t leave you feeling weighed down.

Turkey Provolone Lettuce Wraps

Large lettuce leaves
deli turkey
Provolone cheese
tomato
avocado
mustard

Protein: 20 grams

This is a quick meal to assemble and customize with your favorite kinds of cheese, sauce, and sandwich ingredients. You may want to double the lettuce leaves to create a sturdier wrap.

Spinach Bacon Mini Quiches

eggs
milk
chopped spinach
shredded cheese
bacon
black pepper

Protein: 14 grams (per 4 mini quiches)

I love making a pan of these for breakfast or school lunches and I also love having them in the fridge ready for me to pack in a lunchbox in a hurry. The combination possibilities are endless; like taco protein cups, spinach and bacon, pizza protein cups, zesty protein cups, and more.

Bell Pepper Nachos

sliced bell peppers
taco meat
cheese
your favorite nacho toppings
guacamole
veggies

However you load these low-carb nachos, this recipe is packed with flavor and satisfies any craving for chips and salsa.

Sandwich Lunches for Adults

These sandwich ideas think outside the box and will have you counting down the hours until lunchtime! Feel free to swap out any deli meat in the recipes below with your favorite option to make the sandwich all your own.

Grilled Pepperoni Sandwich

sandwich bread
mayo
sliced tomato
sliced cheese
pepperoni
fruit

Cheesy pizza flavors between toasted, buttery bread, you’ll be in love at first bite.

Caprese Sandwich

baguette
basil pesto
sliced tomato
sliced whole milk mozzarella
fresh basil
balsamic reduction

A very grown-up sandwich with the refreshing ingredients of a Caprese salad in between fresh bakery bread. It’s a keeper.

Toasted Ham & Cheese Sandwich

sandwich bread
sliced deli ham
sliced cheese
lettuce
fruit & veggies

Toasting the bread gives this classic sandwich an upgrade in flavor and keeps the sandwich from getting soggy.

Salad Sandwich

mayo
sandwich bread
salad greens
super-ripe tomato
avocado
sliced cheese
ranch dressing or hummus

All of your favorite salad veggies with a creamy dressing in between slices of bread- it’s a refreshing and delicious lunch. Make it a meal with hard-boiled eggs and fruit.

Ham & Cheese Tacos

mini flour tortillas
sliced deli ham
sliced cheese
chopped lettuce
sliced fruit

When you don’t want to make another sandwich with ham and cheese, try these tacos! They’re fun to eat and perfect to use up leftover tortillas.

Hawaiian Grilled Cheese

thick sandwich bread
sliced pineapple- fresh or canned
deli ham
cheese
veggies & fruit

Savory ham and melted cheese taste out of this world with the sweet pineapple! You’re going to love this one and want to pack it often.

Hummus & Veggie Club

sandwich bread
hummus
basil pesto
sliced cheese
ripe tomato

Hummus and pesto make this simple sandwich a sophisticated and delicious option for the office. It’s full of healthy fats and complex carbs. Feel free to add more of your favorite sandwich fillings!

BLAT Sandwich

cloud bread
crispy bacon
ripe tomato
lettuce
avocado

A delicious combination of bacon, avocado, and tomato in between 2 slices of low-carb cloud bread. It’s perfection! Pack it with extra veggies and fruit.

I find that toasting bread for sandwiches or grilling it on the stove-top adds great flavor, and there is a way you can do that and pack it in a lunchbox without the bread getting soggy. Let me show you how in the video below:

How to Pack Leftovers for Lunch

Leftovers make a great way to pack satiating and balanced meals for lunch while saving money on eating out. And nearly any dinner recipe on this site can be made ahead, stored in a single-serve portion, and stowed away for lunches throughout the week.

You’ll find great examples of how to turn any kind of meal into an office lunch in the Meal Prep’d eBook. It’s a compilation of over 70 mouthwatering recipes that can be made for a family dinner with instructions on how to pack it for lunch so the food stays fresh and you stay prepared.

Having the right recipes and lunch meal prep tips are what helps you pack a week’s worth of healthy lunches without spending half the night in the kitchen and this includes both adult and kids lunches!

To give you an example of what’s inside the Meal Prep’d eBook, let me show you how to turn two of my most popular dinner recipes, the Mediterranean Farro Bowls and Thai Chicken Bowls, into packed lunches

Both recipes are made with cooked grains, veggies, lean chicken, and a sauce- all of these elements can be fully prepared and assembled into meal prep containers like I demonstrate how to do below:

Layer the cooked rice, chicken, and veggies into meal prep containers.
If assembling the bowls with hot food, allow the food to reach room temperature before sealing with the lid.
Refrigerate the containers for up to 3 days.
Pack the sauce in mini sauce containers.

When you’re ready to eat, heat up the bowls in the microwave and drizzle on the sauce. It’s that easy! Grab your guide to amazing meal prep ideas below:

Meal Prep’d eBook

In this book, I share 70+ recipes that can be cooked ahead, stored in single-serve portions or frozen, and save you time and effort in the kitchen.

Cook once and have ready-to-eat meals for an entire week. These nutritious and filling recipes can be enjoyed as dinner or packed for lunch.

And soups? Even better! We all know soup tastes better the next day, and I have an entire post on how to keep food hot in a thermos because no one wants a lukewarm soup for lunch.

Having the right meal prep container is also key to keeping your food intact and fresh.

I like these glass meal prep containers for power bowls, salads, veggies, and rice. These glass lunch containers with compartments are great for keeping certain items separate and packing everything in one container.as

I share more meal prep containers for the office in this post. You’ll find container options like the ones above, along with lunch bags, thermos containers, and accessories to make your office lunches the best.

Wow, so many great ideas that are easy to make, can be prepped ahead of time, and will provide a healthy office lunch!

Since it’s a fan favorite, I went ahead and included the recipe for the Asian Chicken Salad Lunch Idea below! Enjoy!

What are some of your favorite healthy office lunch ideas?

Healthy Office Lunch Ideas

Laura Fuentes