Healthy Lunch Ideas For Adults At Work

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Here is a list of healthy lunch ideas for adults at work. If you’re living a lifestyle where you’re pressed for time and money, you may be looking for some healthy lunch options. Bloggers will often allude to not having time to prepare meals for themselves and that’s quite understandable given the nature of the job.

The truth is, most people make the time to prepare meals because they love it so passionately. Do not succumb to this logical fallacy that exists out there in society. You only have time during your lunch if you make it. This couldn’t be truer when it comes to eating healthy, but we’ll talk more about that later…

Healthy Lunch Ideas For Adults At Work

Lunch breaks can be a refreshing change of pace during the work day. Unfortunately, if you’re not careful, their break time can turn into a far more mundane part of a work day. This is especially true for those who need to keep close tabs on their health habits.

Sure, you could grab fast food on the way back from lunch or order take out, both of which are a poor choice for your body. But this blog post will focus instead on how you can incorporate healthy foods and smart choices into an adult lunch idea at work that’s efficient and satisfying.

A Big Ol’ Bowl That’ll Keep You Full for Hours

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1. Chicken and rice bowl with gochujang ranch

2. Top rice with roasted broccoli and pesto. Roasted broccolini is also great in this Brassicas Bowl (there’s hummus in there!)

3. Brown rice and crunchy veggie bowl with peanut sauce.

4. Mixed roast vegetables with nutritional yeast + grains + miso-ginger turmeric dressing and plain Greek yogurt.

5. Lentils, garbanzo beans, and barley with garlic, shallots, and harissa.

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Start Cooking

6. Kimchi fried rice made with leftover grains (pictured above).

7. Roast salmon for dinner, then use it to top grains and sautéed kale.

8. Crispy corn + chickpeas with miso-jalapeño tahini.

9. Easy falafel fritters with yogurt sauce and cukes.

10. Acai bowls definitely aren’t just for breakfast.

Sandwiches That Aren’t Just PB+J

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11. All of these ideas from chefs when they’re feeling lazy.

12. Stacked California veggie sandwich.

13. SALADWICH! Salad + bread = healthyish.

14. Ricotta + smoked salmon + red onion. Cream cheese would be okay here too. With a bagel.

15. Caprese situation with mozzarella + prosciutto + pesto + tomato.

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16. PB+J, preferably toasted. Go classic, or upgrade with pecan-miso butter and homemade jelly (above).

17. Make simple tuna salad or egg salad at your desk with packets of mayo and mustard.

18. An Italian hero loaded with meat… or a vegetarian version that is pretty satisfying.

19. Green Goddess crunch sandwich.

20. Cold cut of your choice + cheese + too much mayonnaise + add the tomato at the office so it’s not soggy + potato chips inside + Tupperware of pickles on the side.

Snacky Things You Can Throw Together

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21. Fluffy ricotta, olive oil, red pepper flakes, and some herbs or vegetables on top.

22. Full-on desk picnic! A little cheese (sharp cheddar or Parm), salami, a hunk of bread, and some apples or grapes.

23. Bulgogi + whatever you’re feeling: wrap, salad, rice bowl, bowl of meat, etc.

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24. Wasa crackers + smashed avocado + salt + sriracha.

25. Curried peanut dip with whatever you have in the fridge (jammy eggs, rotisserie chicken, last-night’s sweet potato, cucumber wedges, etc.)

26. Lazy quesadilla: tortilla microwaved with cheese inside.

27. Inari sushi—little Japanese tofu pockets stuffed with seasoned rice and either fish, meat, or vegetables.

28. Hummus with olive oil drizzle and at least three minimally crunchy things for dipping.

29. Toast with whatever you keep at your desk, like nut butter, jam, or tahini.

30. Pita + yogurt with some microplaned garlic and salt + a mint for afterward.

HEALTHY LUNCH BOX IDEAS FOR ADULTS (PERFECT FOR WORK!)

Are you looking for something quick to prep for lunch? These 5 easy and healthy lunch box ideas will be ready in less than 30 minutes. They can be prepped well in advance, and they are the perfect work lunch recipes to help you start your week with wholesome, nutritious food

Top view of 2 lunch box ideas

I know, I know!

You all love those very expensive sandwiches from the deli next door!

I do too! Guilty!

But guess what? Making a fantastic packed lunch box is a great way to save money! And before you object, I know that packing lunch every day can be challenging. But a bit of planning goes a long way.

And remember!

It’s not just about saving money. It’s also about eating healthy, wholesome food rich in protein, fiber, and no processed fats! By eating a healthy lunch, you’ll feel fuller and more energized throughout the day.

And once you try these quick and easy lunch ideas, I am sure you’ll be more motivated to stick to this new habit.

Side angle view of Italian Lunch box idea

These lunch box ideas for adults not only look delicious, but they are super easy to make ahead! They all take between 10 to 30 minutes and are cheap and easy to make, even if cooking isn’t your thing.

And if you are a great cook, even better! You’ll pack these lunch boxes so quickly that you’ll have plenty of time to relax and count the money you saved from buying a ready-made lunch!

Plus, kids will love them it

5 Healthy Lunch Box Ideas!

Here are my favorite quick and healthy lunch boxes, perfect on the go and all ready in less than 30 minutes!

1. Italian Lunch Box

PREP TIME: 10 minutes

Top view of Italian Lunch box in a glass container

With my Italian roots, I had to have an Italian Lunch Box! I love all Mediterranean food, and this healthy lunch box reminds me of the sunny Italian summers, with the smell of fresh basil and pesto!

Ingredients:

  • A fresh mozzarella
  • A couple of fresh tomatoes
  • Basil
  • Pesto
  • Pinenuts
  • Green and black olives
  • Dressing: extra virgin olive oil, balsamic vinegar, salt, and pepper
  • A toasted slice of bread
  • Red and green grapes

2. Vegan Lunch Box

PREP TIME: 20 minutes

Top view of vegan lunch box

If you are looking for a healthy plant-based lunch, this delicious make-ahead vegan lunch box is perfect for you.

Ingredients:

  • Vegan salad: cucumber, chickpeas, cherry tomatoes, brown rice, fresh parsley, green and black olives, extra virgin olive oil, salt, and pepper
  • An avocado
  • A lemon wedge
  • Celery and carrot sticks
  • Hummus

3. Energy Boost Lunch Box

PREP TIME: 5 minutes

Top view of Energy Boost Lunch box idea

If you have a sweet tooth or prefer to snack instead of having a proper lunch, you need to try this energy-boost lunch box! You can prep this box in record time, either in the evening before you go to bed or in the morning before you leave the house.

Ingredients:

  • Greek yogurt or Coconut yogurt (for a vegan alternative)
  • Maple syrup
  • Mixed nuts: almonds, walnuts, and cashew nuts
  • Fresh berries
  • A sliced red apple
  • A tablespoon of peanut or almond butter

4. Protein Lunch Box

PREP TIME: 25 minutes

Top view of Protein Packed Lunch box idea in a glass container

With roasted chicken breast, boiled eggs, and peanut butter, this lunch box is rich in protein!

Ingredients:

  • Roasted chicken breast
  • Cherry tomatoes
  • 2 boiled eggs
  • A sliced red apple
  • A tablespoon of peanut or almond butte

5. Greek Lunch Box

PREP TIME: 15 minutes

Top view of Greek Lunch box idea

Another Mediterranean-inspired lunch box, filled with a delicious Greek salad, brown rice, and grapes!

Ingredients:

  • Greek salad: cucumber, chickpeas, cherry tomatoes, feta, fresh parsley, green and black olives, extra virgin olive oil, salt, and pepper
  • Brown rice
  • A lemon wedge
  • Red and green grapes

And if you love Mediterranean flavors, check out these other 2 great lunch ideas:

1. Mediterranean Lunch Box ~ 2. Mediterranean Quinoa Salad

Other Ideas For Your Lunch Box

What Do You Pack In A Lunch Box?

Food in your lunch box should be easy and simple to prepare. You also need to make sure you pick food that will store well. No one wants a soggy salad or a sad-looking sandwich

In my experience, these are the best types of food that are the perfect foods to use:

  • Fruit: always go for fresh fruit! Pick fruit that can last a few days stored in the fridge, and go for seasonal as much as possible (to help you save money). Apples are a great choice. I also love fresh grapes and berries!
  • Vegetables: opt for vegetables that are quick and easy to prepare, such as cherry tomatoes, carrot sticks, celery, and cucumber.
  • Rice, noodles, couscous, quinoa, and pasta: I prefer to go for brown rice and wholemeal pasta to add more fiber to my diet!
  • Legumes: a great source of fiber and great to fill you up. Legumes are perfect for your lunch box – chickpeas, lentils, beans are all great!
  • Cheese and yogurt: cheese like fresh mozzarella or a chunk of parmesan are great for energy and easy to prepare. Yogurt is great if you love a sweet alternative for your lunch!
  • Dips and nut butter: dips like hummus are a great addition to a healthy lunch. Rich in protein, they are perfect eaten with carrot and celery sticks and take no time to prepare. Peanut butter and almond butter are also great with sliced apples!
  • Chicken And boiled eggs: easy to prepare and a great source of protein.
  • Bread and crackers: I know many people these days prefer a low-carb diet, but I love to include a fresh slice of bread or focaccia in my lunch box. Crackers, pita bread, and rice cakes are great too!
  • Dry nuts: almonds, walnuts, cashew nuts, etc., are a great source of healthy fats and protein and are perfect for grazing while you start to feel hungry.
  • Dark chocolate: I know I am talking about healthy lunch ideas! But who doesn’t need a boost of energy in the afternoon? You can add a couple of pieces of dark chocolate to your lunch box for that much-needed sweet treat!
Close up of Italian lunch box ideas

HEALTHY LUNCH BOX IDEAS FOR ADULTS (PERFECT FOR WORK!)

Are you looking for something quick to prep for lunch? These easy and healthy lunch box ideas will be ready in less than 30 minutes. They can be prepped well in advance, and they are the perfect work lunch recipes to help you start your week with wholesome, nutritious food!

Top view of 2 lunch box ideas

I know, I know!

You all love those very expensive sandwiches from the deli next door!

I do too! Guilty!

But guess what? Making a fantastic packed lunch box is a great way to save money! And before you object, I know that packing lunch every day can be challenging. But a bit of planning goes a long way.

And remember!

It’s not just about saving money. It’s also about eating healthy, wholesome food rich in protein, fiber, and no processed fats! By eating a healthy lunch, you’ll feel fuller and more energized throughout the day.

And once you try these quick and easy lunch ideas, I am sure you’ll be more motivated to stick to this new habit.

Side angle view of Italian Lunch box idea

These lunch box ideas for adults not only look delicious, but they are super easy to make ahead! They all take between 10 to 30 minutes and are cheap and easy to make, even if cooking isn’t your thing.

And if you are a great cook, even better! You’ll pack these lunch boxes so quickly that you’ll have plenty of time to relax and count the money you saved from buying a ready-made lunch!

Plus, kids will love them too!

Other Ideas For Your Lunch Box

What Do You Pack In A Lunch Box?

Food in your lunch box should be easy and simple to prepare. You also need to make sure you pick food that will store well. No one wants a soggy salad or a sad-looking sandwich!

In my experience, these are the best types of food that are the perfect foods to use:

  • Fruit: always go for fresh fruit! Pick fruit that can last a few days stored in the fridge, and go for seasonal as much as possible (to help you save money). Apples are a great choice. I also love fresh grapes and berries!
  • Vegetables: opt for vegetables that are quick and easy to prepare, such as cherry tomatoes, carrot sticks, celery, and cucumber.
  • Rice, noodles, couscous, quinoa, and pasta: I prefer to go for brown rice and wholemeal pasta to add more fiber to my diet!
  • Legumes: a great source of fiber and great to fill you up. Legumes are perfect for your lunch box – chickpeas, lentils, beans are all great!
  • Cheese and yogurt: cheese like fresh mozzarella or a chunk of parmesan are great for energy and easy to prepare. Yogurt is great if you love a sweet alternative for your lunch!
  • Dips and nut butter: dips like hummus are a great addition to a healthy lunch. Rich in protein, they are perfect eaten with carrot and celery sticks and take no time to prepare. Peanut butter and almond butter are also great with sliced apples!
  • Chicken And boiled eggs: easy to prepare and a great source of protein.
  • Bread and crackers: I know many people these days prefer a low-carb diet, but I love to include a fresh slice of bread or focaccia in my lunch box. Crackers, pita bread, and rice cakes are great too!
  • Dry nuts: almonds, walnuts, cashew nuts, etc., are a great source of healthy fats and protein and are perfect for grazing while you start to feel hungry.
  • Dark chocolate: I know I am talking about healthy lunch ideas! But who doesn’t need a boost of energy in the afternoon? You can add a couple of pieces of dark chocolate to your lunch box for that much-needed sweet treat!
Close up of Italian lunch box ideas

8 Tips & Tricks For Making Healthy Lunch Box Ideas For Adults

If you want to become a packed lunch expert, check out these smart tips & tricks! They’ll help you create delicious lunch box ideas for work in no time.

1. Keep Them Simple!

The key to great healthy lunches is to keep them simple! Use real food, and prepare as much as possible ahead of time. Pick food that doesn’t need to be cooked or requires little effort and is easily stored in the fridge for a few days.

2. Keep Them Healthy!

Pack more fruit and veggies in your lunch box. This will help you lower your calories, eat less saturated fat, and have a much more balanced diet!

3. Use Leftovers

If you don’t want to set time aside to prepare your homemade lunches, one of the best tricks that will save you time and money is to make a double portion of your dinner and use it as lunch as well!

4. Make Enough For A Couple Of Meals

If you don’t want to cook too many different recipes, make enough food for a couple of lunch boxes. This will help you to save time!

5. Cook In A Batch On Sunday

If you don’t like the idea of leftovers, try to make ahead a big batch of lunch boxes on Sunday. You can meal prep all your lunches for the week and refrigerate or freeze them. Then, grab your lunch box in the morning, and go to work!

6. Or Think About Your Lunch Box Ideas While Preparing Dinner

If cooking in a batch isn’t for you, but you want to optimize time in the kitchen, prepare your lunch box the evening before while you are cooking dinner. You already have all your essentials out (like chopping board and knife), and you can save on washing up time!

7. Get The Right Lunch Box!

My favorite containers for healthy lunch boxes are made of glass. I prefer them to plastic containers for several reasons:

  • You can see what’s in them easily.
  • You can use them in microwaves.
  • They won’t alter the taste of food, even if it’s left in there for a few days.
  • When warming up your food, glass containers won’t release any chemicals at the hot temperature as plastic containers can.

If you do pick plastic containers, make sure they are BPA-free.

These metal bento boxes are a great alternative to glass containers if you like minimalistic design. I love their simple design! Perfect for adult lunchables.

8. Keep Some Essentials At Your Desk

You want to make sure that eating lunch at work is as comfortable as possible. Keep some silverware and seasoning in your desk drawer: a small bottle of olive oil, salt, and pepper will make your lunch more attractive!

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