Easy Healthy Lunch Meals For Work

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 Easy Healthy lunch meal ideas for work? No Problem! You don’t need to crank out a microwave potato at your office to be healthy. Check out these easy healthy lunch meal ideas for work with complete recipes and shopping lists included!

Having healthy lunch meals for work is essential to your health and longevity. Sure, you can grab a fast food meal when you’re in a rush…but your body will thank you more if you fuel yourself with veggies and lean proteins as opposed to greasy burgers and fries.

Easy Healthy Lunch Meals For Work

Chicken and Avocado Burritos

25 Quick and Healthy Lunch Ideas for Work

Who doesn’t love a good burrito? With this delicious lunch, you get all the pros without the cons of feeling heavy and bloated all day. Easy to pack? Yep. Delicious? You betcha! Filling? Definitely! Looks like we found ourselves a winner!

Chia Pudding

25 Quick and Healthy Lunch Ideas for Work

This meal has a rap for being a breakfast food, but it happens to make an incredible lunch as well. This meal is perfect for those with a sweet tooth! Another pro? It’s unbelievably easy to throw together. All it takes is 5 minutes the day before, and you’re set for a healthy lunch tomorrow.

 Avocado Chicken Lettuce Wraps

25 Quick and Healthy Lunch Ideas for Work

Lettuce Wraps have been a long time favorite of mine. They leave you feeling so fresh, satiated, and balanced.

With all that protein packed into one meal, you don’t have to worry about getting a carb crash a couple hours after. Plus, it will keep you full throughout the day. Add this one to your lunch list. You will be glad you did!

 Vietnamese Spring Rolls

25 Quick and Healthy Lunch Ideas for Work

If you have ever been to a Vietnamese restaurant, then you have likely seen these on the menu.

While Spring Rolls taste fresh and light, they somehow pack a deliciously satisfying punch. With this peanut sauce paired with fresh rolls, you won’t second guess trying out this “healthy living thing”. You’ll feel more cultured than ever!

Egg Roll In a Bowl

25 Quick and Healthy Lunch Ideas for Work

If you love Egg Rolls, you will love these egg rolls in a bowl. Perfect for a meal on the go, this lunch will satisfy you with an ethnic twist!

Fajita Burrito Bowl

25 Quick and Healthy Lunch Ideas for Work

If you have ever been to Chipotle, then you probably know what I’m talking about here! Burrito bowls are basically just that… a burrito in a bowl! You’ll get the amazing flavors of a burrito but without the mess. It’s easier to pack. Easier to eat. And all out delicious! I’d say it’s a pretty easy meal with plenty of health benefits! Give it a shot and I think you’ll find you enjoy it!

Basil Capri Salad

25 Quick and Healthy Lunch Ideas for Work

This Salad is definitely one to add to your list. The fiber will keep you full while the basil leaves a fresh sensation for you. It’s a meal that is zesty, fresh, and fun!

Mediterranean Buddha Bowl

25 Quick and Healthy Lunch Ideas for Work

Something about this zesty blend of food makes my taste buds water. This Buddha bowl combines the flavorful tang of hummus with a hearty blend of roasted vegetables.

Chicken Sushi Bowl

25 Quick and Healthy Lunch Ideas for Work

If you’re not one for raw fish, then a chicken sushi bowl might be just the option for you.

Unlike Poke Bowls, this lunch is made from chicken that still packs a powerful flavor. It could save you an extra trip to the grocery store and give you the same satisfying flavor. Plus, the rice in this meal can be subbed out for cauliflower rice making it an instant Keto and Paleo favorite!

Black Bean Quinoa Burritos

25 Quick and Healthy Lunch Ideas for Work

This meal is amazing for a quick, throw-in-the-fridge type of meal. These are a great option for vegetarians who want a meal on the go. Not only are these burritos easy to make, but they are incredibly easy to store as well. Just toss them in the freezer and grab them before you leave for the day!

Garlic Butter Shrimp Zuchinni Noodles

25 Quick and Healthy Lunch Ideas for Work

If you haven’t heard about veggie noodles yet, then it’s time you learn! Veggie noodles are an incredibly fun and delicious way to transform regular vegetables into your favorite pasta dish. These garlic butter shrimp pasta might just have you drooling before you even take your first bite.

Zucchini Lasagna

25 Quick and Healthy Lunch Ideas for Work

I know, first turning zucchini into pasta and now lasagna? Where does it all end? I know it sounds crazy, but this dish is definitely one to try. In fact, I tried making one a while back and my husband loved it, even better than the original one I made for him. As it turns out, you don’t need high starch noodles to create incredible Italian dishes! These substitutes will do the job just fine.

Vegan Curry- Spiced Sweet Potato Burgers

25 Quick and Healthy Lunch Ideas for Work

If you are planning on going more plant based, then I applaud you! Adding extra plant-based foods to your diet is an excellent way to feel amazing and boost your nutrients!

Of course, there’s no need to stick to a salad-only diet. If you get a little creative, you will find all sorts of amazing recipes to try. These Sweet Potato Burgers will help you along your journey by keeping lunch fun and delicious!

Vegetarian Fajitas

25 Quick and Healthy Lunch Ideas for Work

Here’s another great recipe for those transitioning to plant-based. Fajitas are easy to make, easy to pack, and delicious to eat. All you need to do is bring your lunch, heat it in the microwave, and enjoy a delicious meal!

Easy, Healthy, Delicious Lunches for the Office

Pasta

These recipes may start with a simple ingredient, but when topped with everything from beans to veggies to cheese, there are countless ways to make pasta dishes exciting. Whip up one big pot over the weekend, then dish it out all week.

Zucchini Lasagna

1. The Healthiest Lasagna Ever,

2. Sun-Dried Tomato Pasta Salad,

3. Three-Bean Pasta Salad,

4. Chili-Spiked Orzo Salad With Pinto Beans,

5. Chicken, Corn, and Tomato Pasta Salad,

6. Spicy Sesame-Soy Soba Noodles,

7. Roasted Pepper-Corn Pasta Salad,

asian noodle salad

8. Steak Noodle Salad,

9. Greek Orzo Salad,

10. Zucchini and Almond Pasta Salad

11. Chilled Sesame Soba With Cashews

tuscan bow ties

12. Tuscan Bow Ties,

13. Pasta With Quinoa Meatballs,

14. Fast and Fresh Orzo Salad With Tomatoes, Basil, and Feta,

15. Teriyaki Soba Salad,

Soup

You may have left your thermos full of SpaghettiOs in the third grade, but there’s something comforting about a steaming bowl of hot soup, stew, or chili—and it’s the perfect excuse for a break during a hectic day at work. Pick up a fun bento lunch canister, pack some bread on the side, and whip up one of these perfect lunch recipes.

chunky-moroccan-soup-1

16. Chunky Moroccan Soup,

17. Chickpea, Vegetable, and Pesto Soup,

18. Roasted Carrot-Coconut Soup

19. Easy Minestrone Soup,

20. Spicy Tomato Soup,

21. Chunky Turkey and White Bean Soup,

Pasta-e-Fagioli-by-Cravings-of-a-Lunatic-2

22. Pasta e Fagioli,

23. Quick and Easy Veggie

24. Tortilla Soup With Black Beans,

25. Lentil Soup,

26. Slow Cooker Shredded Beef Chili,

tomato soup

27. Classic Tomato Soup,

28. Chicken Noodle Soup,

29. Chili with Chicken and Hominy,

Salads

When you default to a typical salad—lettuce, carrot shreds, and few strategically placed cherry tomatoes—it’s hard to get excited for your lunch hour. But when you throw in an unusual mix of ingredients (um, blood oranges and feta?), those leafy greens get a whole lot more appetizing.

Mason Jar Mexican Salad

30. Mason Jar Salads,

31. Warm Steak, Feta, and Artichoke Salad,

32. Chickpea, Cherry Tomato, and Feta Salad,

blt lettuce wraps

Healthy and Easy Lunch Ideas for Work

1. 15-minute lentil soup

Lentil-Soup-Healthy-Lunches-for-Work-AdobeStock_401111380

Soup is the ultimate make-ahead meal, since you can cook a big batch that’s easy to store and re-heat (you can even freeze leftovers). This easy variation will leave you feeling satiated and energized thanks to its chief ingredient, lentils. Lentils are chock-full of fiber with over 15 grams per cup. A high fiber intake is tied to a lower risk of obesity, type 2 diabetes, heart disease, and cancer. Also, this recipe is gluten-free and can be easily made vegan if you use veggie broth.

2. Shrimp summer rolls

Shrimp-Summer-Rolls-Healthy-Lunches-for-Work-GettyImages-1088228194

Summer rolls are an ideal packed lunch because they don’t need to be reheated and they’re handheld—perfect for munching at your desk. This recipe combines veggies with lean protein from shrimp, plus flavorful garlic, lime juice, ginger, and cilantro. Incorporating lean protein into your lunch breaks is crucial for maintaining steady energy all afternoon. Why? Protein prevents blood sugar spikes and the subsequent crashes that can make us sleepy and then cranky a few hours after we eat. To round out the meal even more, add a healthy fat like sliced avocado or a side of chopped nuts.

3. Quick chickpea curry

Chickpea-Curry-Healthy-Lunches-for-Work-GettyImages-1097478652

This simple, mouthwatering recipe is easy to make, thanks to ingredients you likely already have on hand—such as canned chickpeas and ketchup. Chickpeas—along with lentils, beans, and other legumes—are classified as pulses. According to a 2021 review published in Critical Reviews in Food Science and Nutrition found those who ate about 150 grams of pulses a day (about 2/3 a cup) saw improvements in blood pressure, inflammation, and body composition (i.e. your ratio of fat to muscle). For an added boost of nutrients, throw in a handful of fresh baby spinach for more fiber, antioxidants, and vitamin A.

4. Egg salad with herbs and pickles

Egg-Salad-Healthy-Lunches-for-Work-GettyImages-513728265

Instead of relying on traditional mayo, which lacks protein and may contain artificial preservatives, this recipe combines hard-boiled eggs with Greek yogurt. Greek yogurt is a great source of protein with over 16 grams per individual container. Protein is crucial for building and maintaining bones, muscles, skin, and even immune cells.

For more nutrients, consider adding extra veggies, like minced bell pepper, chopped kale, or sliced grape tomatoes. You’ll also want to separately pack a slice of whole-grain bread to serve the salad over, or round out your meal with a side of fresh in-season fruit.

5. Vegan chili

Vegan-Chili-Healthy-Lunches-for-Work-GettyImages-974299746

Not only does this hearty recipe pack fiber and nutrients thanks to its variety of veggies, beans, and chickpeas, but it also has a bit of a kick (perfect for spicing up a sluggish afternoon). It also includes avocados, which are a great source of good-for-you fats known for protecting heart health and raising beneficial HDL cholesterol levels. Avocados also contain polyphenol antioxidants, which protect cells from damage that could lead to heart disease and type 2 diabetes. Just be sure to separately pack your avocado garnish so it doesn’t get too mushy by mealtime.

6. Lentil quinoa lettuce wraps

Lentil-Quinoa-Lettuce-Cups-Healthy-Lunches-for-Work-AdobeStock_194879677

This recipe—one of my own—uses canned lentils for a fiber-rich protein source. This lunch option is also seasoned with Mediterranean-inspired healthful ingredients like extra virgin olive oil, balsamic vinegar, lemon, and herbs. A 2018 research review found that extra virgin olive oil prevents artery hardening (a contributor to heart attacks and strokes) thanks to its anti-inflammatory antioxidant content and ability to relax blood vessels.

When packing this dish for work, add the pre-cooked quinoa to the lentil mixture and include the lettuce separately to prevent it from getting soggy. Then, when you’re ready to dig in, simply spoon the mixture into the lettuce cups, or serve over a bed of chopped greens.

7. Salmon and sweet potato bowl

Salmon-Sweet-Potato-Bowl-Healthy-Lunches-for-Work-mf10851_perri_960-Courtesy-Dominic Perri-EatingWell

One of my favorite things about bowls is how easy they are to customize. This one combines salmon with spinach, roasted sweet potatoes, farro, and harissa (a hot chili pepper paste native to Northwest Africa). Not only is salmon a good source of anti-inflammatory omega-3’s, but a 2020 analysis of over 900,000 participants published in Nutrients also found that for every 20 grams of fish consumed per day, the average risk of death from cardiovascular disease decreased by 4%.

To make this bowl gluten-free, simply replace the farro with brown rice. Or if you’re going for a lower-carb lunch, keep the sweet potato and swap the grain for extra spinach.

8. Lemon thyme chicken salad

Lemon-Thyme-Chicken-Salad-Healthy-Lunches-for-Work-GettyImages-1136554414

Salads sometimes get a bad rap for being bland, but this dietitian-crafted dish packs flavor with olive oil, lemon zest, feta, and fresh thyme. Opting for a salad instead of a sandwich or wrap at lunch can instantly double your veggie intake and curb excess carbs, thereby boosting post-meal energy levels. How? The added antioxidants from veggies improve blood circulation, while nixing surplus carbs prevents that dreaded afternoon slump.

9. Mediterranean tuna salad

Mediterrean-Tuna-Salad-Healthy-Lunches-for-Work-GettyImages-1057063106

Transform canned tuna into a Tuscan-style dish flavored with pesto, chickpeas, and olives. This satisfying recipe provides a generous portion of veggies with two cups total from arugula, iceberg lettuce, and grape tomatoes. It also healthfully balances carbohydrates, proteins, and fats, so you’re consuming a  broader array of nutrients and results. The best part? It only takes about 15 minutes to prepare.

10. Tofu Ceviche

Tofu-Ceviche-Healthy-Lunches-for-Work-GettyImages-1319667430

Tofu is a quick, convenient protein option for plant-based eaters and omnivores alike, since it’s sold ready-to-eat—perfect for when you’re in a time crunch before work. Also good: one serving of this dish provides 17 grams of protein. This recipe combines tofu with avocado and a tangy vinegar-based sauce. Add chopped jicama—a root vegetable native to Mexico that can be eaten raw—or a side of fresh fruit for some extra healthy carbohydrates.

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