Sweet Peas and Saffron

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33 Healthy Lunch Ideas For Work

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33 healthy lunch ideas for work- save yourself money and eat healthier by making your own lunch. Get a ton of lunch ideas including cold salads, hot lunches, granola bars, snacks and soups! Simple and healthy lunch recipes.

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This post covers a LOT! Click on any of the links below to go directly to that section

Are you stuck in a work lunch rut? Then look no further, because you’re about to find a TON of healthy lunch ideas!

I used to find myself completely lost for work lunch ideas when we didn’t have dinner left-overs, and it led to me buying lunch more often than I’d like.

Lunch packing tips

These healthy lunch ideas for work are nutritious, delicious, will travel well, and will last in the fridge until lunch time! Here’s some lunch inspiration!

Don’t forget to pin this post to save it for later!

Cold Salads

Salads do not necessarily mean lettuce. All of these salads have a few things in common: healthy, delicious, they have some staying power, and they are portable! Perfect for lunches!

Meal prep it- Keep salad dressings separate until just prior to serving (unless otherwise directed).

Best lunch containers- For salads, I like these condiment containers, layering in 1 pint mason jars, or storing in these 3 compartment meal prep containers.

Chopped Chickpea Salad (Make Ahead)
This meal prep chopped chickpea salad can be made on the weekend and enjoyed throughout the week!  Store them in meal prep containers, or as jar salads.
Check out this recipe
overhead shot of ingredients for chopped chickpea salad in large metal bowls

Caprese Chicken Salad Meal Prep Bowls
Caprese chicken salad meal prep bowls bring a dose of summer to your lunch. With baked chicken, fresh cherry tomatoes, baby bocconcini, quinoa and basil leaves all drizzled in a balsamic vinaigrette.
Check out this recipe

Healthy Greek Chicken Pasta Salad
Greek chicken pasta salad has fresh vegetables, chicken and pasta marinated in a Greek red wine vinaigrette with dill and feta cheese. Tangy, crunchy, cool and refreshing, it's perfect for a picnic, potluck or for meal prep.
Check out this recipe
Overhead shot of healthy Greek chicken pasta salad in a white bowl with wooden spoon

Refreshing Quinoa Black Bean Salad
Refreshing quinoa black bean salad is a big batch salad you can prep ahead. Perfect for a picnic, pot luck, or meal prep lunch! Gluten-free, vegetarian (vegan-friendly!), and clean eating.
Check out this recipe
Quinoa Black Bean Salad in a large bowl with two wooden tongs

Taco Salad Recipe
Ditch the messy tacos and make this healthy taco salad recipe instead...loaded with delicious turkey taco meat, crunchy tortilla chips, cheese and more! Easy to prep and perfect for a meal prep lunch or dinner.
Check out this recipe
Healthy taco salad in a large white bowl on gray background

Southwestern Wild Rice and Sweet Potato Salad
Wild rice and sweet potato salad is loaded with healthy veggies and tossed in a chili lime vinaigrette. Gluten-free, vegan-friendly, and perfect for lunch or a side salad!
Check out this recipe
hand pouring jar of dressing onto the southwestern wild rice and sweet potato salad

Hot Lunch Ideas (Meal Prep Bowls)

Cook these lunch recipes ahead and re-heat at lunch! These hot lunches are going to make your lunch feel a bit more of a meal. These recipes are portable, healthy and have a good dose of protein to keep you feeling full.

Meal prep it- Many of these hot lunch ideas are freezer-friendly (check directions on each recipe for storage info). Freeze for up to 3 months and thaw as needed.

Best lunch containers- For hot lunches, I like my 2 cup meal prep containers.

Sticky Slow Cooker Honey Garlic Chicken Thighs
Sticky slow cooker honey garlic chicken thighs are simple to throw together and have a deliciously sticky sweet and savory sauce that is perfect for spooning over rice and vegetables. Great as a weeknight dinner or meal prep recipe.
Check out this recipe
close up shot of sticky honey garlic chicken thighs on gray plate

Instant Pot Fiesta Rice Bowls
Instant Pot fiesta rice bowls are a vegetarian, gluten-free recipe that works great for meal prep! Just dump it all in the Instant Pot, press the button, and you're done!
Check out this recipe
instant pot fiesta rice bowl in a gray bowl with avocado chunks and sliced green onion

Healthier Mongolian Beef Meal Prep
Mongolian beef meal prep is a healthier version of everyone's favorite take out recipe! This Mongolian beef recipe is perfect for a weeknight dinner or a meal prep lunch! Refined-sugar free and easily made gluten-free.
Check out this recipe

Turkey Taco Meal Prep Bowls
These turkey taco meal prep bowls with turkey taco meat, corn, pico de gallo and brown rice are simple, but filling. Make them ahead for four delicious lunches.
Check out this recipe
overhead shot of four containers filled with turkey taco meal prep bowls

Honey Sesame Chicken Lunch Bowls
These Honey Sesame Chicken Lunch Bowls have chicken breast, broccoli and asparagus tossed in a sweet and savory honey sesame stir fry sauce. Perfect for healthy meal prep lunches!
Check out this recipe
overhead shot of glass meal prep containers filled with honey sesame chicken lunch bowls

Healthier Firecracker Chicken Meal Prep Bowls
Healthier firecracker chicken meal prep bowls bring the spice to your lunch! Lightened up, but still super flavorful. Gluten-free and ready in 35 minutes.
Check out this recipe

Granola Bars & Energy Bites

Hands up if you spend too much money on granola bars! Me me me!! I would much prefer to make my own from scratch, and I’m feeling inspired by all of these creative granola bars and energy bites.

Meal prep it- Granola bars are often fridge and freezer-friendly (refer to storage directions in each individual recipe)! Freeze for 1-3 months, or store in the fridge for up to 1 week.

Best lunch containers- We freeze energy bites and granola bars for a few hours on a baking sheet, then transfer to reusable stasher bags or 6 cup meal prep containers.

7 Homemade Granola Bars
7 homemade granola bars that are perfect for meal prep or lunch boxes! The perfect sweet treat to enjoy with your morning coffee.
Check out this recipe

Easy Homemade Protein Bars (Cinnamon Roll)
Easy homemade protein bars that taste just like a cinnamon roll! Save yourself money by making your own protein bars; they are no-bake, made with a few simple ingredients and soooo much better than store-bought! 
Check out this recipe

Perfect No Bake Energy Bites (+ 7 Flavors!)
Showing you how to make PERFECT no bake energy bites- never crumbly, full of flavor, and seven different flavor add ins!
Check out this recipe
Overhead shot of a glass meal prep container filled with no bake energy bites

Apple Quinoa Breakfast Bars
Make these apple quinoa breakfast bars on the weekend for an easy grab and go meal prep breakfast or snack! Gluten-free, no refined sugar and full of healthy ingredients to start your day off on the right path.
Check out this recipe

Muffins & Snacks:

Let’s call this the ‘misc’ category! Here’s some healthy and delicious muffins and snacks!

Meal prep it- These snacks can all be prepped ahead, but storage directions vary greatly. Refer to each recipe for specific instructions!

Best lunch containers- I like these 6 cup meal prep containers to store muffins, kale chips, egg muffins and more. I like 1 pint mason jars to store chia pudding, roasted chickpeas, and hummus.

Foolproof Crispy Baked Kale Chips
Showing you my foolproof method for how to make the CRISPIEST baked kale chips, and four delicious ways to season them. Never bitter or chewy!
Check out this recipe
hand holding up a crispy baked kale chips

Healthy Blueberry Muffins
Healthy blueberry muffins are tender and soft, loaded with juicy blueberries, and have crunchy golden tops. With greek yogurt, whole wheat flour, no refined sugar and a TON of blueberries!
Check out this recipe
A pile of healthy blueberry muffins with fresh blueberries in bowl

Crispy Baked Falafel Recipe
This baked falafel recipe is crispy on the outside and soft on the inside without the frying step! Made with simple pantry ingredients, it works great for dinner or for meal prep.
Check out this recipe
close up of a pile of crispy baked falafel on a gray plate with side of dip

Morning Glory Breakfast Cookies
These morning glory breakfast cookies are loaded with healthy ingredients. The perfect portable meal prep breakfast or snack on the go!
Check out this recipe
side view of a row of morning glory breakfast cookies in glass container

ULTRA Crispy Air Fryer Chickpeas
Crispy air fryer chickpeas are the tastiest and crunchiest snack you will find. Using the air fryer cuts the cook time down to 15 minutes, and they are so much crispier than in the oven! Vegan and gluten-free, these crispy roasted chickpeas are an awesome healthier snack.
Check out this recipe
overhead shot of blue mason jar filled with crispy chickpeas

7 Amazing Hummus Recipe Flavors
Jazz up your hummus with these 7 amazing hummus recipe flavors! Ready in minutes, no peeling chickpeas or cooking them from scratch required.
Check out this recipe
overhead shot of 7 different hummus recipes in white bowls

Sandwiches & Wraps

Sandwiches and wraps…these seem like they would keep in the fridge until lunch, perhaps leaving the condiments separate until just prior to serving.

Meal prep it- Sandwiches and wraps can be prepared the same day you serve them OR you can store the filling separately. For some of these wraps & pitas, I heat the filling, then roll my wraps and fill the pita just before eating.

Best lunch containers- Sandwiches store great in these reusable LunchSkins sandwich bags, and I like to store wrap fillings in 2 cup meal prep containers.

Chickpea Salad Sandwich
This chickpea salad sandwich is an easy, vegan-friendly lunch recipe that is ready in under 10 minutes! With smashed chickpeas, crunchy celery, dill and mayonnaise, you can prep a batch to enjoy all week.
Check out this recipe
close up view of chickpea salad sandwich on plate

Pesto Chicken Pita Recipe
This pesto chicken pita recipe is simple and delicious. With roasted vegetables and chicken tossed in pesto and served in a pita pocket, this recipe can work for an easy dinner or for meal prep.
Check out this recipe
overhead shot of a hand holding up four pesto chicken pitas on parchment paper

Thai Turkey Lettuce Wraps (Meal Prep)
 Thai turkey meal prep lettuce wraps make for an easy, low carb meal prep dinner or lunch.  Prep the Thai peanut turkey filling ahead and serve on crunchy romaine lettuce leaves.
Check out this recipe

Greek Chicken & Roasted Veggie Wraps

Freezer Cauliflower Rice Black Bean Burritos
These freezer cauliflower rice black bean burritos are lighter but just as tasty as the original!  Loaded with veggies, salsa, black beans and cheese, and so convenient to have stocked in your freezer.
Check out this recipe

White Bean & Spinach Quesadillas (Freezer Friendly)
Make these smashed white bean and spinach quesadillas ahead of time and stash them in the freezer for an easy and healthy lunch that actually fills you up!
Check out this recipe

Soups

Probably my favorite type of lunch 🙂  If you have a good microwave-safe dish with a lid, they aren’t too difficult to transport to work. Heat them up in the microwave, and you have a healthy and delicious warm lunch!

Meal prep it- Cook a big batch ahead and portion out through the week. Leftovers can often be frozen for long term storage.

Best lunch containers- some options for soup include 20 oz meal mugs from Corningware, store in 1 pint mason jars, then reheat in bowls in the microwave, this super popular Crock Pot lunch warmer, and this 24 oz thermos.

Thai Butternut Squash Soup
A simple and healthy vegan Thai butternut squash soup recipe made with lemongrass and coconut milk! Tastes even better on day 2, is gluten- and dairy-free and easy to prep.
Check out this recipe
overhead shot of three blue and white bowls filled with thai butternut squash soup on gray background

Healthy Broccoli Cheese Soup
Healthy broccoli cheese soup that is thickened with a potato and does not contain heavy cream. Packed with healthy vegetables, yet comforting and satisfying. Gluten-free.
Check out this recipe

Healthier Beef & Barley Soup
Cozy up with a bowl of healthier beef barley soup. Packed full of flavor and so hearty!
Check out this recipe

Stuffed Pepper Soup
Stuffed pepper soup with ground turkey, bell peppers, rice and tomatoes! Easy to prepare and healthy but satisfying on a cold day.
Check out this recipe
three white and blue bowls of stuffed pepper soup

Butternut Squash Soup Recipe
This healthier butternut squash soup recipe is thick and creamy, and full of flavor! Ready in under 30 minutes, freezer-friendly, and can be made vegan.
Check out this recipe

I hope this post has inspired you with a whole bunch of new healthy lunch ideas!

Let me know if you try them.

XO

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About Denise Bustard

Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more. read more

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Comments

  1. Rivit Mehra

    This is a fantastic content to take care of your health, ideas for lunch that are only packed with nutrients. Try those recipes for sure.
    Continue sharing such content more.

    Reply

  2. Para

    5 stars
    awesome roundup! I tend to get in a lunch rut easily, relying on good old pb&j sandwiches. Those sure do get boring fast! You’ve included so many delicious lunch options here

    Reply

  3. Liam

    5 stars
    I love all your amazing ideas and plan on making a couple of today. However, there are just so many ads on your site my web browser can barely keep up with all the pop-ups, the side, and headers that are advertisements. Maybe consider a different format/layout for the advertisements.

    Reply

    • Denise Bustard

      Hi Liam, thanks for your feedback. We are always striving to keep the user experience as good as possible, however it costs a significant amount of money to publish these recipes. In order to keep it free for you, I rely on advertising to cover those expenses. I appreciate that you’ve experienced some frustration, but I will have to continue running those ads. I’ll try and keep them to a minimum. Thanks for understanding!

      Reply

  5. Crystal Ludwick

    I don’t cook a lot because I work long days and cooking stresses me out, but looking at these recipes made me feel inspired for the first tine in a long time, thank you so much.

    Reply

  6. Jay Kale

    I like the list and I would like to ask a query.
    For someone who sits 11-12 hours working in front of computer, do you suggest any different lunch idea or specific meals?

    Reply

  7. Julie Parnell

    What great ideas! I can’t wait to try them. I’ve been trying to meal plan and take my lunch to work to not only save money but to eat a more healthy lunch. Great post!

    Reply

  9. jen

    silly question: im one person can i make these put them in the containers then freeze them? take them out the night before i want one?

    Reply

  12. Elis

    5 stars
    As a Uni student looking to improve my diet and make things easier and tastier I really appreciate it! I will definitely be trying some (if not all) of these soon! Thanks so much.

    Reply

  13. Andrea

    5 stars
    Someone please help. I thought I took screen shots of everything I needed. I have all of the supplies but can not fine it.
    It is noodles, zucchini and carrots noodle from a spiralizer chickpeas with an almond, rice vinegar, soy sause, ginger dressing. Super excited to meal prep this week. Hope someone knows the name of it.

    Reply

  15. Theresa

    I sent an email in asking how to buy your book. I really don’t care for downloads, digital books. I never received a reply. If your book is available in paper form, I’m truly interested.

    Thank you

    Reply

    • Denise

      Theresa, I’m SO sorry, I meant to reply to your e-mail!! I don’t have a paper book, but I do have eCookbooks available on this site. I hope to one day write a cookbook! Thank you so much for your interest 🙂

      Reply

  22. Isadora

    This is such a great post, Denise! I’m also always in the lunch rut when I don’t have dinner leftovers to bring! I usually throw together some type of salad or sandwich. I am definitely saving this post to come back to 🙂

    Reply

  23. Natalie @ Tastes Lovely

    All of these look delicious Denise! You’ve really inspired me. I can fall in to such a lunch rut at work. I’ll just make 1 big salad and eat it for the whole week. A little boring. Thank you so much for including my sausage soup!

    Reply

  30. Kristine @ Kristine's Kitchen

    This is an awesome roundup! I tend to get in a lunch rut easily, relying on good old pb&j sandwiches. Those sure do get boring fast! You’ve included so many delicious lunch options here. Thank you for including my chicken and rice salad! 🙂

    Reply

    • Denise

      PB sandwiches were my standby for so many years! These days I’ve been buying lunch and it’s just such a waste of money. Your salad looks so delicious, and filling too!

      Reply

      • Anastacia

        Wow! What a great recipe so good , I Love all your recipe
        It’s amazing! Thanks for sharing all of these, God Blessed
        You….

        Reply

  33. marcie

    This round up is awesome, Denise! I love to have nice salads and snacks around the house so that there are plenty of options to grab and go! I could eat every single one of these, and thank you for including my barley salad! 🙂

    Reply

    • Denise

      I’m drooling over those pumpkin granola bars, Sarah! In fact, I was inspired to try making my own granola bars…although they didn’t end up photo worthy…next week-end I will get my photo-worthy granola bars (I hope).

      Reply

  36. Bri | Bites of Bri

    Denise, these healthy recipes look so fresh and flavorful. I have to admit that I’m dreaming of the summer farmers market as temps are zero here. Time to make one of these soups to warm up. Thanks for including my chickpeas!

    Reply

    • Denise

      Oh man, the farmer’s market is way off up here in Canada…but I am SO ready for spring! Your chickpeas look so delicious! Perfect healthy snack for work 🙂

      Reply

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