Healthy Lunch Ideas Homemade


Today I want to share with you some healthy homemade lunch ideas for adults. I want to support you by bringing you a selection of easy, tasty and mouthwatering salad recipes that will make you love preparing lunch every day.

Do you have a healthy homemade lunch ideas for adults? If you do, great. But if you don’t, don’t worry. There are plenty of healthy homemade lunch ideas for adults out there that I’m sure you’ll love.

Working from home brings a whole new lunch scenario. Instead of grabbing something on the go, you can make lunch from the comfort of your kitchen with whatever ingredients you have on hand. Putting together a delicious, well-balanced lunch at home doesn’t have to mean hours away from your desk. In this article, we put together 5 healthy homemade lunch ideas for adults that are sure to inspire.

Kale Salad with Avocado and Lemon

Try this superfood-packed dish that is sure to satisfy your taste buds.


  • 1 bunch of kale
  • 1 cup extra virgin olive oil
  • 1/3 cup lemon juice
  • 1 avocado
  • Salt
  • Pepper


  1. Give the kale a good wash to remove excess dirt. Let the kale drain and then pat it down until the leaves are dry.
  2. Cut or gently tear the kale into bite-size pieces and add to a large bowl.
  3. Add the olive oil and lemon juice to the kale and mix it in using your hands until the kale has been fully coated in the mixture.
  4. Massage the kale by working in the oil and lemon juice using your hands for around five minutes.
  5. Next, cut the avocado into small pieces and add it to the bowl with the kale.
  6. Season with salt and pepper to your liking. Serve.

Grilled Cheese with Spinach and Feta

Take your grilled cheese game to the next level by adding in spinach and feta!


  • ½ Tbsp. olive oil
  • 1 clove of garlic
  • ¼ lb of frozen cut spinach
  • Pinch of salt and pepper
  • 2 ciabatta rolls
  • 1 cup of shredded cheese
  • 1 oz feta cheese


  1. Cook minced garlic over medium-low heat in olive oil for 1-2 minutes or until it begins to soften.
  2. Once the garlic is cooked, add in the frozen spinach, turning the heat up to medium. Let the spinach cook for about 5 minutes or until most of the moisture from the spinach has evaporated.
  3. Grab the ciabatta rolls (or other bread of choice) and slice them in half.
  4. Sprinkle shredded cheese of your choice onto the open face of the rolls.
  5. Spoon the warm spinach and garlic mixture on top of the cheese and add salt and pepper to your liking.
  6. Sprinkle on a layer of feta cheese.
  7. Close the sandwich and place it back in the warmed pan, letting it cook until crispy on both sides or until the cheese has fully melted.
  8. Remove from heat, slice, and serve warm.

Pasta Salad with Spinach and Green Beans

This Pasta Salad with Spinach and Green Beans is healthy and delicious with just a few ingredients.


  • 2 cups of cooked small tubular pasta
  • 2 cups of chopped green beans
  • 2 cups of shredded spinach
  • 3 cloves of garlic, minced
  • ¼ cup of olive oil
  • ½ cup of Parmesan cheese
  • Salt to taste
  • Fresh lemon juice to taste


  1. First, cook the pasta per the instructions on the box.
  2. Next, add green beans and freshly minced garlic to a pan. Add a little bit of olive oil to the mixture to keep the ingredients from sticking.
  3. Sauté the green beans and garlic in the olive oil until the green beans turn bright in color and become tender. Once the garlic becomes fragrant, you’ll know the ingredients have fully cooked.
  4. Add the green bean and garlic mixture to a large bowl with the cooked pasta. Add a splash of olive oil and mix well.
  5. Chill the pasta salad in the fridge for 30 minutes to 1 hour.
  6. Once the mixture has cooled, pull it out of the fridge and mix in the spinach.
  7. Top with Parmesan cheese, salt, and fresh lemon juice to taste, and enjoy!

Tomato Avocado Pressed Sandwich

This Tomato Avocado Pressed Sandwich is a quick and healthy lunch for a busy work day.


  • 2 slices bread
  • 1-2 tsp. mayonnaise
  • Cayenne pepper, to taste
  • 1 small Roma tomato, thinly sliced
  • 1/2 avocado, thinly sliced
  • 4 slices of cheese (your favorite kind)


  1. Pull out your favorite loaf of bread from the pantry.
  2. Spread a layer of mayonnaise onto each slice (or substitute mayonnaise with your favorite condiment).
  3. For a little extra heat, add a sprinkle of cayenne pepper to the slices of bread.
  4. Thinly slice one Roma tomato and half an avocado.
  5. Neatly stack the slices of avocado and tomatoes on the bread with mayonnaise.
  6. Top off with a layer of cheese.
  7. If you have a panini press, place the sandwich inside and let it cook for 2 – 3 minutes, or until the cheese is melted. If you don’t have a panini press, then broil the sandwich in the oven for a few minutes, or until the bread is toasted to a golden brown color.

Sweet Potatoes with Stuffed BBQ

Try these tasty stuffed sweet potatoes that are melt-in-your-mouth good.


  • 2 medium sweet potatoes, halved
  • 1 lb. boneless skinless chicken breasts, cooked and shredded
  • 1/3 cup BBQ sauce (less/more, to your taste)
  • Handful of baby greens (like baby spinach or arugula)


  1. First, preheat the oven to 425 degrees Fahrenheit.
  2. Grab the sweet potatoes and cut through them lengthwise down the middle.
  3. Place the potatoes on a baking sheet, cut side up.
  4. Put the potatoes in the oven and let them roast until tender (around 30 minutes). The roasting time will vary depending on the size of your sweet potatoes.
  5. Combine the shredded chicken with BBQ sauce in a saucepan over medium to medium-low heat. Cook for 5 – 10 minutes, or until the mixture is warmed through.
  6. After the potatoes have fully roasted, pull them out of the oven. Let them cool for a few minutes.
  7. Spoon the chicken mixture over the top of the sweet potatoes, distributing it evenly on each of the halves. Garnish with your favorite leafy greens and enjoy!

Now when lunch hour approaches, don’t skip it because you don’t want to waste too much of your work day. Let this list of healthy homemade lunch ideas for adults inspire you to create simple and healthy meals in no time!

Healthy lunch recipes

Tucking into a lunch that’s packed with flavour and nutrients is a great way to bring a little joy to your day. From soups and salads to quesadillas and spiced-up scrambled eggs, check out our healthy lunch recipes for easy, delicious ideas.

Sunshine egg salad

Sunshine egg salad

Super spinach pancakes

Super spinach pancakes

Angry bean salad

Angry bean salad

Spiced parsnip soup

Spiced parsnip soup

Amazing dressed beets

Amazing dressed beets

Sorta salmon niçoise

Sorta salmon niçoise

Super green spaghetti

Super green spaghetti

Sesame butterflied chicken

Sesame butterflied chicken

Jumbo fish fingers

Jumbo fish fingers

Squash & sausage risotto

Squash & sausage risotto

Strawberry buckwheat pancakes

Strawberry buckwheat pancakes

Chicken fajitas

Chicken fajitas

What Are Some Healthy Lunch Ideas?

Chili beef lettuce wraps

These homemade lunch ideas are simple, easy to prep and pack, and are delicious and nutritious to boot

1. Chili beef lettuce wraps

Prep Time: 5 minutes

Cook Time: 15 minutes

Servings: 3-4

These lettuce wraps are super easy and full of flavor!

They’re the perfect quick and healthy lunch recipe that tastes good at any time of day.


  • 2 tbsp of neutral-flavored oil like coconut, avocado or walnut oil
  • 1 lb of lean ground beef
  • 1 tbsp of fish sauce
  • 1-2 tbsp of chili sauce (depends on your preference)
  • 2 tbsp of water
  • Lime zest
  • 1.5 tbsp of lime juice
  • A quarter cup of thinly sliced green onion
  • Half cup of cilantro
  • 1-2 heads of iceberg lettuce, washed and cut into cups

Cooking instructions:

  1. Heat a frying pan with oil over medium-high heat.
  2. Cook the lean ground beef until it’s cooked through (turn brown). Break it apart with a turner as it cooks.
  3. While the beef is cooking, mix the fish sauce, chili sauce, and water in a small bowl.
  4. When the beef is done, add the sauce mixture and mix them well. Let it sizzle until the water has evaporated.
  5. Turn off the heat and put in the lime zest, lime juice, sliced green onions, and chopped cilantro.
  6. Serve the meat with iceberg lettuce leaves as wraps.
Carrot ginger soup

2. Carrot ginger soup

Prep Time: 5 minutes

Cook Time: 15 minutes

Servings: 4

Stay warm over the winter with delicious, warm carrot and ginger soup. It’s one of the perfect healthy lunch ideas to have both at home and in the office.


  • 3 cups of chopped carrots
  • 2 cups of vegetable broth
  • 1 can of coconut milk (14 oz)
  • Half a yellow onion, finely diced
  • 3 tbsp of fresh ginger, minced
  • 2 cloves of garlic, minced
  • 2 tbsp of coconut oil
  • Salt and pepper to taste

Cooking instructions:

  1. Heat a saucepan over medium heat. Add in coconut oil and onion.
  2. Saute the onion until translucent.
  3. Add ginger and stir for a minute.
  4. Add in the carrots, broth, garlic, and a pinch of salt and pepper.
  5. Cook for another 12-15 minutes until the carrots are soft.
  6. Pour in the coconut milk and use an immersion blender to mix the soup until it’s smooth and creamy.
  7. Pour the soup into a bowl and garnish with a swirl of olive oil and cilantro.
Chicken chive salad with asparagus

3. Chicken chive salad with asparagus

Prep Time: 10 minutes

Cook Time: 10 minutes

Servings: 4

This is a tangy and slightly sweet salad with a generous amount of crunchy ingredients.

It’s a delicious mixture of herbal flavors, savory high protein chicken, and a creamy dressing. Your palate will most definitely be pleased to enjoy this healthy easy lunch no matter where you eat.

Ingredients for salad:

  • 7 ounce of asparagus
  • 2 tbsp of coconut oil
  • 1.5 lbs of chicken breast
  • Half tbsp of onion powder
  • Half tbsp of garlic powder
  • Half tbsp of sea salt
  • 1 head of butter lettuce
  • Half cup of baby radishes, chopped
  • Half cup of fresh dill, finely chopped
  • Half cup of fresh parsley, leaves separated
  • Half cup of fresh baby arugula, stems removed
  • Half cup of fresh mint, leaves separated

Ingredients for dressing:

  • A quarter cup of freshly squeezed lemon juice
  • 5 tbsp of olive oil
  • A quarter tbsp of local honey
  • A quarter avocado
  • Half cup of spring water
  • 4 tbsp of fresh chives, finely chopped
  • Sea salt and pepper to taste

Cooking instructions:

  1. Slice the chicken breasts and mix them with coconut oil, sea salt, onion powder, and garlic powder. Ensure the chicken is evenly coated and set aside in the fridge.
  2. Prepare a steamer and steam the asparagus for 3-5 minutes, until the asparagus is easily pierced with a knife.
  3. While the asparagus is cooking, take out the chicken from the fridge and grill it for 2 minutes on each side.
  4. To prepare the dressing, mix lemon juice, honey, salt, pepper, and avocado in a blender and blend until smooth.
  5. Switch the speed to low and gradually add in olive oil until the sauce thickens. Add water if the sauce becomes too thick.
  6. In a large salad bowl, mix butter lettuce, baby radishes, dill, parsley, baby arugula, and mint together. Place the grilled chicken and steam asparagus on top and finish with the dressing.
Avocado chicken salad wraps

4. Avocado chicken salad wraps

Prep Time: 5 minutes

Cook Time: 5 minutes

Servings: 8

This recipe is so easy and quick to make, it’s almost effortless.

You can create this nutritious, simple healthy lunch for work in only 5 minutes!


  • 1 ripe avocado
  • 1 tbsp of lime juice
  • 2 tbsp of fresh cilantro, minced
  • 2 tbsp of red onion, diced
  • Half tsp of garlic powder
  • 2 cooked boneless skinless chicken breast, chopped into cubes
  • 1 head of butter lettuce
  • Salt and pepper to taste
  • 1 tbsp of olive oil

Cooking instructions:

  1. Heat a frying pan to medium-low heat until the olive oil is warm.
  2. Cook the chicken breast cubes for 1 minute on each side, until golden brown. Then remove and set aside.
  3. In a mixing bowl, mash avocado with lime juice.
  4. Stir in cilantro, garlic powder, onion, and chicken cubes until evenly mixed.
  5. Season the mixture with salt and pepper.
  6. To serve, wrap the chicken salad with butter lettuce leaves.
Crustless quiche

5. Crustless quiche

Prep Time: 10 minutes

Cook Time: 35 minutes

Servings: 4-5

Great for breakfast, lunch, and dinner!

This recipe is an easy one to make at any time. Just mix, bake, and toss everything into a container for an easy healthy lunch to bring to work.

You can also make this one vegetarian by opting out on the meat.


  • 12 eggs
  • 4-6 pieces of sugar-free pork sausage
  • 2 cups of chopped greens (for example, spinach, kale, or finely chopped broccoli)
  • Sea salt and ground pepper to taste
  • 1 tbsp of coconut oil

Cooking instructions:

  1. Chop pork sausages into pieces and cook them on a frying pan until they are half-cooked.
  2. Preheat the oven to 350 degrees F.
  3. In a large mixing bowl, whisk the eggs.
  4. Grease a pie pan with coconut oil. Pour the whisked eggs into the pie pan.
  5. Add the veggie and meat on top of the eggs.
  6. Bake for 30-35 minutes and let it cool before cutting them into slices.

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