65 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.
Just like these 22 cold lunch ideas for meal prep, these healthy lunch ideas for work are so easy to meal prep, and taste delicious even on day 4!
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These healthy lunch ideas for work will add some variety to your meal prep routine! Whether you work from home, in an office, or on the go - there's something there for everyone here.
No more expensive takeout lunches, or surviving off coffee and muffins! These recipes will have you looking forward to your lunch and snacks. Spend just 30 minutes -1 hour prepping these recipes to reduce stress and eat healthier all week long! These healthy lunch ideas for work are nutritious, delicious, will travel well, and last in the fridge until lunchtime.
Benefits of Meal Prep Lunches
- you will save money (no more buying your lunch!)
- you will eat healthier (no impulsive choices when you are overly hungry)
- you will reduce your stress (lunch is just waiting for you in the fridge!)
Meal Prep FAQ
How long do these meals last in the fridge?
Most ingredients will keep in the fridge for up to 4 days. If you want to meal prep for the whole week, you can do a second meal prep session mid-week, or you can choose freezer-friendly meal prep meals. Check out these freezer-friendly lunch meal prep recipes for recipes that will keep longer!
Do I really have to eat the same thing four days in a row?
No! Check out this post on 3 ways to add variety to your meal prep. Eating the same thing may be the most efficient way to meal prep, but is not necessary if you don't enjoy the repetition.
Which vegetables work best for meal prep?
Broccoli to sweet potatoes, celery, carrots and many more! Check out this post on how to meal prep vegetables for some of the best veggies to meal prep, tips, and instructions.
Do these healthy lunch ideas for work apply if I work from home?
Absolutely! These recipes are quite flexible, and there is something for everyone whether you work from home, an office, or on the go!
Lunch packing tips
- Plan ahead - make sure to include your lunches in your meal plan. Often we will plan for dinner leftovers to eat for lunch the next day and that goes on the plan. See how to write a meal plan
- Use the right equipment - We love these 2 cup meal prep containers, but 3 compartment meal prep containers and 1 pint jars are also on repeat. See the best lunch containers for more ideas!
- Keep condiments separate - (unless stated on the recipe). This is usually a good bet when it comes to salads etc. I like layering salads in 1 pint jars, or storing dressings in these 1 oz condiment containers
- Set a reminder - forgetting your lunch is the WORST! Set a reminder on Alexa, your iPhone, or even just leave a post it on the door.
Sandwiches & Wraps
Sandwiches and wraps keep well in the fridge until lunch, with condiments stored separately 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, we heat the filling, then roll the wraps or fill the pita just before eating.
Best lunch containers - Sandwiches store great in these reusable LunchSkins sandwich bags, and we like to store wrap fillings in 2 cup meal prep containers.
Salmon Wraps 3 Ways
These three salmon wraps deliver big on flavor, are simple to prepare, and are perfect for an easy lunch! Made with simple ingredients, you can make them quickly.
Check out this recipe
Greek Chicken Wraps
These Greek chicken wraps are proof that simple ingredients can yield incredible flavor! With roasted vegetables and chicken tossed in a simple blend of spices, salty feta cheese, and a subtle taste of lemon.
Check out this recipe
Honey Lime Shredded Chicken Sandwiches
Honey lime shredded chicken sandwiches are cooked up in the slow cooker and topped with an easy slaw for a simple and easy weeknight dinner. Slightly sweet, savory, tangy and delicious.
Check out this recipe
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
Pesto Chicken Pita Recipe
This easy pesto chicken pita recipe is classic and delicious. Roasted vegetables and chicken, tossed in pesto, and served in a pita pocket! A family favorite recipe that works great meal prep!
Check out this recipe
Thai Turkey Lettuce Wraps
Simple and so flavorful, these Thai turkey lettuce wraps have a tangy and slightly spicy peanut sauce. Spoon the filling into crisp romaine lettuce leaves for an easy and lower in carbs dinner option.
Check out this recipe
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
Cajun Chicken Wrap Recipe
This cajun chicken wrap recipe is perfect for meal prep! Ready in under 20 minutes, packed full of veggies, and SO delicious for lunches or dinners!
Check out this recipe
Cold Salads
Salads do not necessarily mean lettuce! All of these salads have a few things in common. They are healthy, delicious, they have some staying power, and they are portable, making them ideal for meal prep lunches.
Meal prep it - Keep salad dressings separate until just prior to serving (unless otherwise directed).
Best lunch containers- For salads, we like these condiment containers, layering in 1 pint mason jars, or storing in these 3 compartment meal prep containers.
Falafel Salad Bowls (Meal Prep)
Falafel salad bowls are made with crispy baked falafels, fresh veggies, and a drizzle of creamy tahini maple dressing. A nutrient-dense vegan meal prep recipe!
Check out this recipe
Mexican Cobb Salad
Mexican cobb salad made with guacamole, pickled onions, bacon, and jalapeno havarti cheese. A fresh twist on classic cobb salad that works great for meal prep and lunch on the go!
Check out this recipe
Thai Chickpea Mason Jar Salad
Thai chickpea mason jar salad has a tangy peanut dressing, quinoa, zucchini, carrots and cabbage and is topped with honey roasted peanuts! Ready in under 25 minutes.
Check out this recipe
Cobb Salad Recipe (Keto, GF, Meal Prep)
This hearty cobb salad is loaded with crispy bacon, hard boiled eggs, blue cheese, avocado, and topped with a red wine vinaigrette! Prep it ahead for a fresh and healthy lunch or dinner!
Check out this recipe
Chopped Chickpea Salad (Make Ahead)
This chopped chickpea salad has bulgur wheat, crunchy veggies, feta cheese, and a delicious honey lemon vinaigrette is a delicious vegetarian salad that tastes even better on day 2!
Check out this recipe
Caprese Chicken Salad Meal Prep Bowls
Caprese chicken salad meal prep bowls are fresh, summery and delicious. With baked chicken, fresh cherry tomatoes, mozzarella balls, quinoa and basil leaves all drizzled in a balsamic vinaigrette.
Asian Chicken Soba Noodle Salad
You're going to love this Asian chicken soba noodle salad with a tangy sesame vinaigrette and a whole rainbow of fresh veggies for a tasty lunch or dinner. Fresh, crunchy and easy to customize with your favorite salad add ins.
Check out this recipe
Buddha Bowl Recipe
This Buddha bowl recipe is full of healthy plant-based ingredients and works great for meal prep! Customize it using your favorite veggies and don't forget to drizzle with the delicious tahini sauce.
Check out this recipe
Kale Barley Salad with Feta and a Honey-Lemon Vinaigrette
This kale barley salad is full of whole grain, nutrient-rich ingredients that will nourish your body and fill you up! Easy to prepare, vegetarian, and meal prep-friendly!
Check out this recipe
Kale Chicken Pasta Salad
This kale chicken pasta salad is made with a tangy balsamic vinaigrette, sunflower seeds, and dried cranberries. A healthy meal that works great for meal prep, or an easy weeknight dinner!
Check out this recipe
Black Bean and Corn Salad
Black bean and corn salad with a tangy chili lime vinaigrette is the perfect summery salad. Loaded with fresh corn, black beans, avocados, and veggies it's perfect for your next BBQ or picnic lunch!
Check out this recipe
Chickpea, Barley & Butternut Squash Jar Salads
Make ahead chickpea, barley and butternut squash jar salads will have you looking forward to lunch all morning! Vegetarian, ready in under 1 hour, and tastes amazing, even on day 4.
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
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
Loaded Mexican Kale Salad with Honey Lime Vinaigrette
Loaded Mexican kale salad with avocado, black beans, corn, tomatoes, and peppers, tossed in a delicious honey lime dressing! Vegan-friendly with plant-based protein, it's great for meal prep and ready in 20 minutes.
Check out this recipe
Ranch Chicken Jar Salads
These ranch chicken jar salads are made with homemade ranch dressing, baked chicken breast, shredded cheese, and lots of veggies! Low carb with 6 g net carbs, and gluten-free, they are a healthy grab-and-go lunch.
Check out this recipe
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
Grilled Veggie & Black Bean Meal Prep Bowls
Make these Grilled Veggie & Black Bean Meal Prep Bowls on the weekend and you will have four work lunches waiting for you. A great vegetarian meal prep option that will keep your oven off this summer.
Check out this recipe
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
Slow Cooker Chipotle Honey Chicken Taco Salad Lunch Bowls
Make your meal prep hands off with this smoky chipotle honey twist on a taco salad. The chicken simmers in the slow cooker, with the sauce doubling as a dressing for the salad!
Check out this recipe
Southwestern Chopped Chicken Salad (Meal Prep)
This southwestern chopped chicken salad is going to be your new favorite work lunch! Prep ahead on the weekend and when you're ready to serve, drizzle with ranch and sprinkle with tortilla strips.
Check out this recipe
Taco Salad Bento Lunch Box
This no cook taco salad bento box recipe is ready for your lunch in under 20 minutes! A great meal prep lunch option when you're too busy to prep.
Check out this recipe
Sesame Chicken Pasta Salad
Spend thirty minutes making this meal prep sesame chicken pasta salad and you will be good to go for work lunches during the week! Packed full of healthy ingredients and tossed in a tangy sesame dressing.
Check out this recipe
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.
Instant Pot Fiesta Rice Bowls
These 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
Vegan Roasted Vegetable Meal Prep with Turmeric Tahini Sauce
This vegan meal prep recipe pairs roasted vegetables, chickpeas and quinoa with a deliciously creamy turmeric tahini sauce.
Check out this recipe
Santa Fe Chicken Low Carb Meal Prep Bowls
Santa Fe chicken low carb meal prep has cilantro lime cauliflower rice and bell peppers topped with seasoned chicken breast and cheese! 8 g net carbs.
Check out this recipe
Low Carb Satay Beef Meal Prep Bowls
With a creamy Thai peanut sauce that serves as both a marinade and dipping sauce, this satay beef meal prep recipe is not short on flavor! Serve it up with cauliflower rice and green beans for a delicious low carb lunch option.
Check out this recipe
Low Carb Cheesy Chicken and Rice Meal Prep
Low carb cheesy chicken and rice is a delicious low carb lunch option! Pan-fried chicken breast and broccoli are smothered with cheese and served over cauliflower rice. Filling but light with only 5 g carbs and 43 g of protein.
Check out this recipe
Pulled Pork Meal Prep Bowls
Pulled pork meal prep bowls are full of summery flavors: spicy Instant Pot pulled pork, roasted sweet potatoes, corn and fresh tomatoes! Gluten-free, paleo, and perfect for lunches.
Check out this recipe
Spicy Tofu Noodles Meal Prep
These spicy tofu noodle meal prep bowls are made with a sweet, savory and spicy sauce, whole-wheat spaghetti, zucchini noodles, and tofu! Make it ahead and enjoy for lunch through the week.
Check out this recipe
Healthier Mongolian Beef Meal Prep
These Mongolian beef meal prep bowls are perfect if you are craving take out, but want to keep things healthier. With tender strips of flank steak served in a deliciously sticky sauce.
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
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
Healthier Firecracker Chicken Meal Prep Bowls
Healthier firecracker chicken meal prep bowls are sweet and spicy! Lightened up compared to classic recipes, but still super flavorful. Gluten-free and ready in 35 minutes.
Check out this recipe
Thai Chicken Lunch Bowls (Meal Prep)
Thai chicken lunch bowls have roasted vegetables and chicken served over rice with a tangy homemade peanut sauce. Easy to prep and keeps well for four days!
Check out this recipe
Vegan Portobello Fajita Meal Prep Bowls
Portobello fajita vegan meal prep with delicious roasted portobellos, bell peppers and onions, black beans, and seasoned quinoa!
Check out this recipe
Low Carb Meatloaf & Cauliflower Mash
Low carb meatloaf and cauliflower mash meal prep is healthy comfort food. Makes five delicious servings perfect for a low carb lunch.
Check out this recipe
Baked Meatball Meal Prep with Spaghetti Squash
This baked meatball meal prep with spaghetti squash is a lower carb lunch option! Save time and reduce your dishes by baking the meatballs right in your meal prep containers.
Check out this recipe
Granola Bars & Energy Bites
Hands up if you spend too much money on granola bars! Me me me!! We much prefer to make our own from scratch, plus they taste even better than store-bought. There are so many options here from granola bars, to energy bites, and protein bars!
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 them to reusable stasher bags or 6 cup meal prep containers.
PERFECT Homemade Granola Bars (+ 7 flavors!)
This post shows you how to make homemade granola bars, plus 7 different flavor variations! The perfect sweet treat to enjoy with your morning coffee.
Check out this recipe
No Bake Snack Bars
These no bake healthy snack bars are a delicious treat made with wholesome ingredients. The perfect way to satisfy your sweet tooth without overdoing it!These no bake healthy snack bars are a delicious treat made with wholesome ingredients. The perfect way to satisfy your sweet tooth without overdoing it!
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
Chocolate Almond Quinoa Snack Bars
These chocolate almond quinoa snack bars are fudgy, with a little crunch from toasted quinoa, and a sprinkling of sea salt on top. A great meal prep snack to enjoy throughout the week.
Check out this recipe
Apple Quinoa Breakfast Bars
Soft, cakey, and loaded with apple chunks, these apple quinoa breakfast bars are a great way to start the day! Made with quinoa, rolled oats, apples, cinnamon and peanut butter, these bars are gluten-free and loved by both kids and grown ups alike.
Check out this recipe
Chocolate Tahini Oat Bars
These chocolate tahini oat bars are a delicious treat, made with wholesome ingredients including tahini, rolled oats, coconut oil, and naturally sweetened with medjool dates and maple syrup.
Check out this recipe
Coconut Date Balls
These coconut date balls are fast and simple to make, and are vegan, gluten-free and paleo! They only require 4 ingredients to make with no refined sugars, and are perfect healthier treat for kids and adults.
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- we like these 6 cup meal prep containers to store muffins, kale chips, egg muffins and more. 1 pint jars work well to store chia pudding, roasted chickpeas, and hummus.
Healthy Blueberry Muffins (Crunchy Tops!)
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
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
Coconut and Carrot High Protein Muffins
These carrot lentil protein muffins are a great kid-friendly snack, filled with sneaky lentils to add healthy protein, fibre and nutrients. You'd never guess there were lentils in them!
Check out this recipe
Coconut Cranberry Muffins (1 bowl)
These delicious, fluffy cranberry muffins have flaky coconut and a hint of lime zest! Prepare them in one bowl and enjoy for a healthy snack.
Check out this recipe
Lemon Chia Yogurt Muffins
Tender, slightly sweet, and full of citrus flavor, these lemon chia muffins are a healthier alternative to lemon poppyseed muffins! Made with applesauce and greek yogurt, they are free from oil and only 148 calories each.
Check out this recipe
Easy baked oatmeal muffins
Easy baked oatmeal muffins are a delicious meal prep breakfast or snack on the go. They are easily made gluten-free and vegan, are freezer-friendly, and are customized with seven different flavor variations so you'll never get bored!
Check out this recipe
Morning Glory Breakfast Cookies
These morning glory breakfast cookies are loaded with healthy ingredients including carrots, ground flax, applesauce and eggs. The perfect portable meal prep breakfast or snack on the go!
Check out this recipe
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
Crispy Baked Falafel Recipe
This baked falafel recipe is crispy on the outside and tender on the inside without the frying step! Made with simple pantry ingredients, it's a great weeknight dinner, and works well for meal prep!
Check out this recipe
7 Amazing Hummus Recipe Flavors
These 7 amazing hummus recipe flavors are great for appetizers or snacks! Ready in minutes, no peeling chickpeas or cooking them from scratch required.
Check out this recipe
Soups
Out of all these healthy lunch ideas, soups are probably our favorite! If you have a good microwave-safe dish with a lid, soups aren't 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.
Tips for Freezing In Jars
Here are a few tips for freezing black beans in mason jars to avoid the jars breaking:
- Make sure to select canning jars; repurposed pasta sauce or food jars are not designed to withstand dramatic temperature shifts and can break.
- Avoid jars that have 'shoulders' and taper in at the top, as they are more prone to breaking
- Leave an inch from the top of the jar empty to account for expansion when freezing
- Leave the lids ajar until the beans are frozen solid- at this point, you can secure them!
Instant Pot Black Bean Soup
Instant Pot black bean soup is hearty, creamy, and so flavorful! Cooking the beans from dried is economical and infuses so much extra flavor into the soup. This recipe is vegan, gluten-free, and meal prep friendly!
Check out this recipe
Hearty Vegetable Soup
Cozy up with a bowl of fully loaded vegetable soup! With a flavorful tomato broth and fresh vegetables, it tastes way better than from a can, and keeps well in the fridge.
Check out this recipe
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
Creamy Roasted Cauliflower Soup
Creamy roasted cauliflower soup is simple, healthy, and so unbelievably tasty! Loaded with veggies, low carb, vegan-friendly, and works great for meal prep.
Check out this recipe
Instant Pot Minestrone Soup
This Instant Pot minestrone soup is hearty, rich, and packed with plant-based protein! An easy vegetarian meal that works well for meal prep and is ready in under an hour.
Check out this recipe
Instant Pot Taco Soup (+ vegan option)
Instant Pot taco soup has all the flavors of your favorite ground beef tacos wrapped up in a cozy bowl of soup. With black beans, corn, tomatoes, bell peppers, load it up with toppings, and enjoy.
Check out this recipe
Slow Cooker Sweet Potato Quinoa Stew
Hearty, healthy, and filled with delicious southwestern flavor, this slow cooker black bean, quinoa and sweet potato stew is so easy to prep! Works great as a weeknight dinner, and can be meal prepped in multiple ways.
Check out this recipe
Instant Pot Chicken Noodle Soup
This Instant Pot chicken noodle soup is heavy on the noodles, and is ready quickly thanks to the pressure cooker. With juicy chicken thighs, carrots, celery, aromatics, thyme, and egg noodles, it’s classic and so comforting.
Check out this recipe
Crockpot Broccoli Turmeric Soup (keto, vegan)
This super healthy broccoli, ginger and turmeric soup is a powerhouse of anti-inflammatory ingredients and will warm you right up on a cold day.
Check out this recipe
Hearty Lentil Soup
This lentil soup is thick and hearty, loaded with lentils, vegetables and fresh herbs. A tasty vegan soup recipe that works great for meal prep!
Check out this recipe
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
Instant Pot Chicken Tortilla Soup
When you're craving TexMex flavors, but want to keep things cozy, this Instant Pot chicken tortilla soup is absolutely perfect! With tender shredded chicken, corn, black beans, bell peppers, cheese and tortilla strips.
Check out this recipe
Healthier Beef & Barley Soup
Beef and barley soup is thick, hearty, and full of umami and rich beef flavor. The perfect soup to cozy up with on a colder day, it tastes even better on day 2!
Check out this recipe
Stuffed Pepper Soup
Stuffed pepper soup with ground turkey, bell peppers, rice, and tomatoes! This soup is freezer and meal prep-friendly, gluten-free and dairy-free. Easy to prepare with healthy, wholesome ingredients.
Check out this recipe
Butternut Squash Soup Recipe
This cozy butternut squash soup recipe is creamy and rich, with a delicious hint of sage and maple syrup. The perfect blend of sweet and savoury, it's ready in under 30 minutes and is great for meal prep!
Check out this recipe
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
65 Lunch Ideas for Work + Build Your Own Lunch Bowls
Tasty lunch idea: build your own box lunch meal prep bowls! With healthy grains, protein, vegetables and sauce, you can mix and match to get your perfect work lunch.
Ingredients
Grains (½ cup of one of the following)
- quinoa
- rice
- farro
Protein (4 oz of one of the following)
- chicken breast
- ground beef
- tofu
- chickpeas
- black beans
Vegetables (1 cup of one of the following)
- slaw mix
- carrots
- bell peppers
- onion
- roasted zucchini, cauliflower, brussels sprouts or broccoli
- cauliflower rice
Sauce or dressing (1 tablespoon per portion)
Instructions
To prepare
- Combine ½ cup of cooked grains, 4 oz of protein, 1 cup of vegetables and 1 tablespoon of sauce/dressing in a 2 or 3 cup capacity storage container.
- You may wish to keep the sauce separate until you are ready to serve.
Storage
- Store in the fridge for up to 4 days.
To serve
- Enjoy hot or cold, as needed.
Tips:
* nutrition info calculated for ½ cup cooked quinoa, 4 oz cooked chicken breast, 1 cup slaw mix and 1 tablespoon balsamic vinaigrette
Nutrition Information
Serving: 1bowl (see *), Calories: 319kcal, Carbohydrates: 26g, Protein: 29g, Fat: 10g, Saturated Fat: 1g, Cholesterol: 73mg, Sodium: 281mg, Potassium: 718mg, Fiber: 4g, Sugar: 3g, Vitamin A: 103IU, Vitamin C: 27mg, Calcium: 49mg, Iron: 2mg
© Sweet Peas & Saffron - Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
Madison O’Neil says
YES!! This is the post I’ve been searching everywhere for. Thank you so much for not having the boring, bland stuff like everywhere else. You rock!
Jasmine @ Sweet Peas & Saffron says
Hi Madison, Amazing!! We are so happy that you found what you were looking for here. Glad we could provide some inspiration!
Rivit Mehra says
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.
Para says
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
Liam says
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.
Denise Bustard says
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!
Shweta Pandey says
This post has enough ideas for the whole year.
So many good recipes. all are amazing.
Crystal Ludwick says
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.
Denise says
Yay! You can do it, Crystal!
Jay Kale says
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?
Denise says
Hi Jay! Are you looking for hot or cold lunches? If you would like non-microwave lunches, here's a great round-up: https://sweetpeasandsaffron.com/cold-lunch-ideas/ Let me know if there's a different type of meal prep recipe and I can see if I have something to suit you!
Julie Parnell says
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!
Denise says
Thanks so much, Julie! Hope you find some good ones.
Alyssa says
Great recipes, and I have to tell you how beautiful your site is and easy to navigate!!
Denise says
Thank you so much, Alyssa! I really appreciate your feedback! Let me know if you have any questions 🙂
jen says
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?
Denise says
Hi Jen! You'll have to refer to directions on each individual recipe for whether or not you can freeze. If you are looking for freezer-friendly lunches, I have several ideas here: https://sweetpeasandsaffron.com/freezer-friendly-lunch-meal-prep-recipes/
Anu Shukla says
Great
we love your skills,
keep sharing!
Remi says
This gave me so many lunch ideas. Thank you for sharing!
Denise says
So glad it was helpful! Thanks, Remi!
Elis says
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.
Denise says
I hope you have some delicious lunches this year, Elis! Let me know if you try any of them!
Andrea says
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.
Denise says
Hi Andrea I think you're looking for the Cold Sesame Noodles post! Here's the link: https://sweetpeasandsaffron.com/cold-sesame-noodle-meal-prep-bowls-vegan/
Annette says
Loving all these ideas!
Denise says
So glad! Hope you find something you love, Annette!
Theresa says
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
Denise says
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 🙂
Aislinn - cakes 'n chaos says
Wow, these look so tasty and healthy! Going to have to try some of these for lunches 🙂
Denise says
Thanks, Aislinn! Hope you enjoy them! I have already been inspired to put a little more effort into my lunch routine 😉
Kelly - Life Made Sweeter says
This is such a a great round-up, Denise! I am always looking for new lunch idea and I can't wait to try so many of these especially your lentil bowl! Love the dressing!