Healthy Lunch Menu Ideas For Work


For most of us it is quite challenging to find a healthy lunch menu ideas for work and still make it appealing when you are in a rush. But good news, I made this list that has some great ideas for healthy lunches you can bring to the office.

They contain ingredients which will satiate your taste buds while they also give you energy to stay fresh and focused till evening. We all know how food can affect our moods and productivity, so having healthy food as part of our diet can really pay off significantly in the long run.


Due to its midday placement, lunch tends to be the daily meal where men’s nutrition falls by the wayside. When crunching to meet deadlines at work, many men rely on quick fast-food runs or additive-packed vending machine staples to satisfy their appetite. In addition to the health concerns related to convenience foods, this sodium and calorie-heavy fare carries the threat of mid-afternoon crash due to blood sugar levels quickly spiking and falling. Skipping lunch altogether is also a common problem in today’s fast-paced world. Forgoing this vital meal — whether due to time constraint or lack of healthy lunch option — often leads to post-work snacking and overeating at dinner time.

Fortunately, there are many healthy and palatable lunch options that are easy to prepare at home. Stock up on simple, nutrient-dense ingredients and assemble meals the evening before to eliminate the morning rush. Here are some healthy lunch ideas that are hassle-free and still pack a protein wallop.

1. Salads: Salads are no longer considered “ladies food.” The modern consumer is health-conscious, educated and proactive about improving their well-being. Try a twist on the classic nicoise salad (tuna, olives, hard boiled eggs) to boost protein content and limit cholesterol: Skip the yolks and feast on omega 3 fatty acid-laden tuna with egg whites that are high in choline, essential amino acids and protein. “High-Protein Foods for Men” lists other foods to consider for a protein punch

2. Fish: Fish is an excellent source of lean protein; freshwater and saltwater offerings are also rich with calcium, iron and omega 3s. Pair salmon with quinoa, a “grain” that is high in protein, and with dark, leafy vegetables like kale and spinach. Want to eat healthy but lack the time to prepare lunch at home? Skip fried and sodium-heavy fast foods and order sushi to go; fresh, raw fish retains optimal nutrients. A touch of soy sauce will satisfy salt-cravings, pickled ginger will awaken the palate and sushi rice will ensure a full stomach. A pharmaceutical-grade omega 3 supplement can also help you up your intake of fish oil. “The Importance of Omega 3 Fatty Acids” lists the many benefits of this powerful nutrient.

3. Beans: Because of their high fiber content, beans fill you up fast and can keep hunger pangs at bay for hours. Black beans and garbanzo beans are your best bets because they boast some of the highest percentages of protein, fiber and antioxidants that may help your skin and overall health. Try making a black bean and cheese quesadilla; assemble the quesadilla beforehand and stick it in the microwave for a quick melt before enjoying. You can also puree garbanzos into a hummus, slather on pita, tuck in alfalfa sprouts, lettuce and tomato, and a tasty, portable lunch has been born. Want an extra kick of lean protein? Add turkey. “The Benefits of Protein for Men” explains why you should try and have protein at every meal.

4. Whey Protein Shake: When time is tight, a men’s whey protein shake can double as lunch. Since it is high in protein and low in calories and fat, it’s the ultimate lunch treat. To make a meal out of it, throw some MenScience Whey Formula in a blender with fruit. Mixing a men’s whey protein powder with berries and bananas is a great way to quell your appetite and tickle your taste buds while keeping calories to a minimum. Play around with different fruits and ingredients – make an adventure out of it and try a different recipe each day. “What is a Men’s Whey Protein Powder?” sheds light on why you should supplement your diet with a whey protein formula.

5. Trail Mix: Trail mix doesn’t really require any preparation, so it’s a good lunch idea if you’re on the run. It’s a good source of healthy fats like conjugated linoleic acid (omega-6s) and protein, so it can help you build more muscle. However, it’s also high in calories; as a result, you should limit your portion size so you don’t consume half a day’s calories at one meal. Stick to a 400 to 500 calorie serving and you should be OK; you can also get a CLA boost from a men’s CLA supplement.  “Top 10 Power Foods for Men” suggest other foods that can help you build more muscle and strength.

Healthy Lunch-Box Ideas to Pack for Work

 Egg Salad & Veggie Box

We love that the large compartment of this lunch box is filled with fresh, raw vegetables. The egg salad is just the right amount of protein and the whole-grain crackers act as perfect little scoops. Dried fruits and a square of dark chocolate will help you avoid the vending machine later.

 Tofu Taco Salad

It’s amazing how healthy a taco salad can be when it’s not served in a giant fried tortilla bowl. Bonus points for using crumbled tofu instead of ground beef to help keep saturated fat and calories down.

Avocado Chicken Salad Bento

The more slots your lunchbox has, the more variety you can pack in. This grazer’s dream has three different veggies, dried strawberries (they’re always in season), a flavorful chicken salad and healthy fats from avocado and walnuts, which are full of stress-busting nutrients.

 Curried Chickpeas and Spinach Bowl

Once serving of flavorful curried chickpeas is a light and nutritious protein. Pair them with vitamin-packed spinach and brown rice and you’ll be energized for the rest of the day.

 Mediterranean Mezze

Stuffed grape leaves and a whole-grain pita with hummus, olives, feta, cucumbers and tomatoes will fill you up with enough fiber to manage those afternoon munchies.

.Thai Chicken Wrap Bistro Box

These wraps will satiate your cravings for Thai take-out while slashing sodium levels. The homemade slaw has plenty of vegetables and a whole-grain tortilla is way more healthful than plain white rice. Just watch your portion control when it comes to the peanut sauce.

. Snack Attack

Whoever said lunch had to be a one-plate deal? You can build a well-rounded meal with snack-size portions of healthy (but otherwise random) bites, like bean salad, crackers, chia-seed blueberry yogurt, a pear, olives and chocolate covered cherries.

BLT Bento Box

This lunch kit isn’t only cute, it packs two sources of protein (bacon and almonds), whole grains (bread), and a serving each of fruit (strawberries and half an apple) and veggies (lettuce and cornichons). Save the cereal bar for a mid-afternoon energy boost and you’re golden.

Healthy lunch ideas for work

Pack your lunchbox full of nutritious ingredients and look forward to a midday meal that not only tastes great, but is good for you too. Read on for all the inspiration you need for the perfect packed lunch. For top storage solutions, see our reviews of the best meal prep containers and lunchboxes.

Pasta salads

Three healthy meal prep pasta dishes in tupperware containers

Pasta is a portable lunch staple and is equally delicious served cold in a pasta salad or quickly reheated in a microwave. Cook once, eat three times with our easy meal prep pasta ideas, allowing you to make three different dishes – salmon pasta, chicken pasta and aubergine pasta – in one go, ready to pop in the fridge when you need some midday fuel.

Turn up the flavour with minimum fuss with our healthy pasta recipes:

Linguine with avocado, tomato & lime
Garlicky mushroom penne
Squash & spinach fusilli with pecans
Broccoli pasta salad with eggs & sunflower seeds
Ratatouille pasta salad with rocket
More healthy pasta recipes

Rice salads

Two healthy meal prep rice dishes in tupperware containers

Choose high-fibre brown rice to keep you feeling satisfied all afternoon. Our easy meal prep rice recipes are designed to give you two delicious lunches in just one prep session.

Try more healthy rice recipes:

Zingy salmon & brown rice salad
Miso brown rice & chicken salad
Lentil rice salad with beetroot & feta dressing
Miso brown rice & broccoli salad with fiery prawns

If you’re cooking your rice from scratch (instead of using a pre-cooked rice pouch), make sure you cool it quickly and refrigerate, following the FSA’s food safety tips.

Exotic salads

A bowl filled with a healthy black bean, avocado, mango and tomato salad

Salads are one of the quickest and easiest lunches to throw together – just pop everything in a bowl, give it a mix and go. With almost endless flavour combinations, they’re also a great way to mix up your midweek menu and stave off lunchtime boredom. Experiment with using different leaves, grains or pulses as your base, layer up the toppings with colourful fruit and veg, protein-rich meat, fish, tofu or eggs, then amp up the flavour and texture with nuts, seeds, herbs, spices and dressings. Be inspired by our favourite healthy salad recipes.

Nutritious and tasty salad recipes:

Egg & Puy lentil salad with tamari & watercress
Guacamole & mango salad with black beans
Minty beetroot, feta & bulghar salad
Grilled aubergine tabbouleh
Avocado panzanella
More healthy salad recipes

Protein pots

A selection of homemade healthy protein pots with tuna, steak and chicken

Protein is an important part of a balanced diet. If you’re looking to increase your protein intake from time-to-time, our homemade protein pots make for a perfect snack or light lunch, and all contain around 30g protein:

Steak & broccoli protein pots
Tuna Niçoise protein pot
Indian chicken protein pots

Homemade wraps

Spicy chicken, red peppers and avocado on a wholemeal tortilla to make a healthy wrap

Flatbreads and tortillas make a great alternative to bread, or you could use crisp lettuce leaves if you’re looking to cut the carbs. Protein-rich chicken and fish make great filling options, or pile on the veggies for a lunchtime nutrient hit.

Try our healthy wrap recipes:

Spicy chicken & avocado wraps
Lebanese chicken wraps
Roasted chickpea wraps
Veggie olive wraps with mustard vinaigrette
Tuna mayo lettuce wraps
Lemony salmon & lettuce wraps

Sandwich ideas

A Moroccan pitta filled with falafels and houmous

Forget soggy sarnies – our filling pittas, club sandwiches and toast toppers are packed with delicious, nutrient-dense ingredients that are sure to hit the spot. Pack up the ingredients separately and assemble at your desk for a super fresh open sandwich.

Super sandwich inspiration:

Stuffed Moroccan pitta
Green club sandwich
Smoked trout & cucumber open sandwiches
Chicken & avocado sandwich topper
More healthy sandwich ideas

Portable soups

Mexican bean soup with shredded chicken and lime

To avoid leakage, pop in a thermos flask with a tight seal. If you can make use of a microwave during your lunch break, you could batch-cook soup, freeze in Tupperware (that’s suitable for the freezer and the microwave), then thaw and reheat when you want to eat.

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