Healthy Lunch Ideas Diet

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The best lunch ideas diet that brings you the healthiest variety of lunch meals.

In today’s society, fast food is king when it comes to lunch time eating. However, if you’re trying to lose weight and eat healthy, this can be a problem. With “lunch” being used in the general sense — whether you work close enough to go out for lunch or have leftovers waiting for you in the fridge — here are some healthy lunch ideas diet to go with them.

Healthy Lunch Ideas Diet

Find healthy, delicious lunch recipes including wraps, vegan and vegetarian recipes, and kid-friendly lunches.

Spinach & Mushroom Quiche

Rating: 4.55 stars7582923.jpg
This healthy vegetarian quiche recipe is as simple as it gets. It’s a quiche without the fussy crust! It’s filled with sweet wild mushrooms and savory Gruyère cheese. Enjoy it for breakfast or brunch, or serve it with a light salad for lunch.

Weight-Loss Cabbage Soup

Rating: 4.33 starsCabbage Diet Soup
Loaded with cabbage, carrots, bell pepper, tomato and plenty of seasoning, this healthy vegetable soup packs in lots of flavor and is ultra-satisfying. This easy recipe makes a big batch for lunches or veggie-packed snacks all week. If you want to bump up the satisfaction factor even more, top with a little cheese or avocado.

Easy Italian Wedding Soup

Rating: 4.25 starsBowl of Easy Italian Wedding Soup on a gray cloth background
Forget the marble-size meatballs you find in many versions of this soup. In this easy recipe, they’re full-size, full-flavored and plenty filling.

Vegetable Weight-Loss Soup

Rating: 4.46 starsoverhead shot of vegetable soup in a black cast iron pot
A big bowl of this veggie-packed minestrone will leave you satisfied for hours without consuming a lot of calories, which is helpful when trying to lose weight. Plus, it’s an easy way to boost your vegetable servings for the day—something all of us could benefit from. Top with a dollop of pesto before devouring this delicious vegetable soup and consider serving with a hunk of toasted whole-wheat bread to help round out the meal.

3-Ingredient Creamy Rotisserie Chicken Salad

3-Ingredient Creamy Rotisserie Chicken Salad

We put a flavor twist on the classic chicken salad by using a lemon-herb mayonnaise. Try other mayo varieties, like roasted garlic or chipotle lime, in this fast, no-cook lunch recipe. Serve with whole-grain crackers.

Creamy Skillet Chicken with Spinach & Mushrooms

Rating: 4 starsCreamy Skillet Chicken with Spinach & Mushrooms
Chicken cutlets are topped with a spinach-mushroom cream sauce for a flavorful yet healthy dinner. Serve over pasta or grains to soak up the sauce.

Veggie & Hummus Sandwich

Rating: 4.92 stars4549578.jpg
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

Hearty Chickpea & Spinach Stew

Rating: 4.2 stars6351608.jpg
This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without piling on the sodium. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.

Veggistrone

Rating: 4.49 starsVeggistrone
This vegetable-packed minestrone soup recipe is inspired by a popular Weight Watchers vegetable soup recipe. It makes a big pot of soup, so keep some in the refrigerator for up to 5 days and freeze the rest in single-serve portions. That way you always have an easy, delicious vegetable soup to start your meal or to eat for lunch. Think of this vegetable minestrone recipe as a starting point for other healthy soup variations, too: toss in leftover chopped cooked chicken or whole-wheat pasta or brown rice to make it more satisfying.

Slow-Cooker Cabbage Roll Soup

Slow-Cooker Cabbage Roll Soup

This slow-cooker cabbage roll soup has all the essential flavors of a classic cabbage roll and simmers away to create bold, warming flavors. This savory soup has just a hint of sweetness plus heat from hot sauce. The tomatoes and caraway seeds help create depth but don’t overshadow the rest of the flavors. The brown rice garnish rounds out the dish.

Stuffed Cabbage Soup

Rating: 5 stars8432277.jpg
Like stuffed cabbage? You’ll love this easy stuffed cabbage soup. It’s got all of the classic flavors of stuffed cabbage without all the fuss of stuffing. Plus, you can make this warming soup ahead of time or freeze it for later for a quick dinner or lunch.

Peanut Butter-Banana Cinnamon Toast

Rating: 4.67 starsPeanut Butter-Banana Cinnamon Toast
This satisfying peanut butter-banana toast gets a sprinkle of cinnamon for an extra flavor boost.

 Healthiest Lunches to Have, According to Dietitians

5-food group salad

kale quinoa salad with apples and walnuts in two white bowls

“So many people get protein and veggies on their salad, but then find themselves sluggish mid-afternoon because they did not get carbohydrates at lunch,” says Goodson. “The ultimate salad is one with all the food groups. As a dietitian, one of my favorites is a pan-seared salmon salad with mixed greens, goat cheese, berries, pecans, and a grain like quinoa or farro. The best part of the 5-Food Group salad lunch is that you can mix and match your proteins, cheese, nuts, fruit, and grains to make all kinds of combinations to keep it interesting and flavorful. Including all five food groups will help you feel more satisfied and less likely to go grazing on snack foods a few hours later.”

Soup & salad

Healthy minestrone with pesto

“Soup and salad lunches offer an opportunity to get lots of healthy foods such as veggies, beans, lentils, nuts, and seeds,” says MyNetDiary’s Registered Dietitian and MS, Brenda Braslow. “These plant-based meals offer loads of protein, vitamins, minerals, antioxidants, and fiber to keep our bodies healthy and immune systems strong.”

Egg scramble wrap

Healthy breakfast burritos

“A quick and easy lunch I rely on quite a bit is what I call [the] Egg Scramble Whole Wheat Tortilla Wrap,” says Cheryl Mussatto MS, RD, LD of Eat Well To Be Well RD. “Scramble two eggs with black beans along with diced cherry tomatoes and diced avocado. When cooked, place in the whole wheat wrap with a sprinkle of pepper jack cheese topped with fresh salsa and you’re done. Protein-packed, fiber-filled, rich in monounsaturated fat, and simply delicious, this keeps me satiated for hours until dinner. I’ll also include a side of fruit such as a few apple slices, grapes, or a small pear for a more well-balanced meal and for extra fiber.”

Mediterranean-style salad

Healthy greek salad

“Lunch is an important meal of the day. You want to go for, not only what keeps you full, but also what gives you the energy to go about the next five or so hours of school, work, or any other day’s activity,” says Edie Reads, RD and chief editor at healthadvise.org. “You also want to avoid [processed] carbs. These are unhealthy, will easily lead to weight gain and digestive issues such as constipation, diarrhea, and bloating.”

“Make yours with lots of proteins, and greens,” says Reads. “If you want, you can top it up with some dressing. Try out the Mediterranean-style salad.”

This Greek Salad Recipe is a great place to start!

Vegetable curry

Vegetarian curry cauliflower with butternut squash

“Some vegetable curry will also do,” says Reads. “it comes packed with lots of vitamins and antioxidants. You’ll also feel full for longer and may not need to snack.”

Stuffed avocado

Healthy avocado-crab salad

Rachel Paul, PhD, RD, CDN, recommends making a stuffed avocado salad for an easy, filling, low-carb lunch idea.

“[To make], slice an avocado in half and take out the pit,” says Paul. “Mix a can of tuna with 1/4 cup diced grape tomatoes. Add the tuna to the avocado halves and sprinkle with everything but the bagel seasoning. Have 1 to 2 cups of baby carrots on the side. This meal is full of protein, fat, and high fiber veggies, making it very filling—it will keep you full for hours.”

Avocado & egg sandwich

soft boiled egg avocado toast

Breakfast sandwiches make for great lunch sandwiches, too!

“It consists of carbohydrates, protein, and sodium that are healthy and also can help in weight loss,” says Shannon Henry, RD for EZCare Clinic.

To make this particular sandwich, cook up two eggs. Spread a little bit of butter on your bread and add a slice of Swiss cheese, fried egg, avocado, cheddar cheese, and the remaining bread slice. Grill on the stove for a few minutes on each side until golden brown!

Healthy lunch recipes

  • A star rating of 3.9 out of 5.

    Pack in the nutrients and the flavour with our curried spinach and lentil soup. It’s full of iron and vitamin C and is served with a cashew chutney topping

  • Spicy chicken & avocado wraps

    Spicy chicken & avocado wraps

    Pan-fry lean chicken breast with lime, chilli and garlic, then pile onto seeded tortilla wraps. Cool before assembling if packing for lunch

  • Spicy tuna & cottage cheese jacket

    Spicy tuna & cottage cheese jacket

    For a low-fat energy lunch try a carbohydrate-heavy baked potato with a light and nutritious filling

  • Chicken soba noodles

    Chicken soba noodles

    Quick and easy to prepare, whether you’re packing them up for work or grabbing a bite at home

  • Green club sandwich

    Green club sandwich

    This healthy sandwich is packed full of goodness to keep you going until dinner

  • Lunchbox snacks

    Lunchbox snacks

    Keep hunger pangs at bay with these healthy, yummy lunchbox nibbles

  • Healthy chicken salad

    Asian chicken salad

    This easy-to-prepare healthy chicken salad is filled with zingy flavours – the simplified version is great for kids’ lunchboxes too

  • Storecupboard pasta salad

    Asian chicken salad

    This pasta salad makes a quick and healthy lunch, or is perfect prepared ahead for a picnic or lunchbox

  • Melon & crunchy bran pots

    Melon & crunchy bran pots

    Not just for breakfast, this healthy pot of yoghurt, fruit and seeds is a real mid-afternoon hunger booster and ready in 10 minutes

  • Red lentil & sweet potato pâté

    Red lentil & sweet potato pâté

    This easy vegetarian dip is a healthy alternative to hummus and great with crudités in a lunchbox or served as a vegan pate as part of a snack selection.

  • Cobb salad with buttermilk ranch dressing

    Cobb salad with buttermilk ranch dressing

    Get three of your five-a-day from this chicken and bacon salad, which can be adapted to use leftover turkey and is packed with protein and vitamins

  • Smoked salmon & avocado sushi

    Smoked salmon & avocado sushi

    Fancy making sushi at home? This simple recipe makes 32 healthy little bites, ideal for lunch or served as canapés

  • Prawn layered salad

    Prawn layered salad

    Solo suppers can still be a treat with this fast but flavour-packed recipe

  • Help-yourself tuna rice salad

    Help-yourself tuna rice salad

    Ideal for busy households, this hearty salad keeps well in the fridge for up to three days, ready to be spooned into a bowl whenever you’re peckish

  • Tuna, asparagus & white bean salad

    Tuna, asparagus & white bean salad

    A nourishing spring salad, ready in minutes

  • Spicy couscous salad

    Spicy couscous salad

    This can be made as a main-dish salad (great for lunchboxes) or as a side dish for roast lamb

  • Lunchbox mains

    A star rating of 4.2 out of 5.Lunchbox mains

    Satisfying and nutritious lunchbox fillers which take minutes to make

  • Courgette, potato & cheddar soup

    Courgette, potato & cheddar soup

    This freezable soup is a delicious way to use up a glut of courgettes

  • Indian chickpea & vegetable soup

    Indian chickpea & vegetable soup

    Healthy, flavour-packed and low-cost, this soup’s ideal for taking to work for lunch

  • Indian chicken protein pots

    A glass bowl serving Indian chicken protein pots

    Use leftover chicken or buy it ready-cooked for these speedy protein pots. The chicken is combined with spiced lentils and tomatoes and topped with tzatziki

  • Easy noodle soup

    Easy noodle soup

    This quick and easy soup is the perfect lunchtime meal for kids – satisfying and healthy too

  • Spiced chickpea soup

    Moroccan chickpea soup in a pan

    This low-fat soup is packed with storecupboard pulses, healthy grains and North African spice- use cumin, ras el hanout, ginger and cinnamon

  • Ham & beetroot salad bowl

    Ham & beetroot salad bowl

    A great light lunchtime salad that uses everyday ingredients in a new and interesting way

  • Summer crunch salad

    Summer crunch salad

    The crunchiness of green beans works particularly well in this salad

  • Butter bean & chilli tomato salad

    Butter bean & chilli tomato salad

    Superhealthy, counts as 2 of 5-a-day

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