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33 Healthy Lunch Ideas For Work

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By: 67 Comments
Posted: 9/1/19 Updated: 10/5/20

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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.

collage image that says 33 healthy lunch ideas for work

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

  • 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- I personally 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 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. See 5 Ways to Use Amazon Echo in the Kitchen

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!

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.

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

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
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
thai turkey lettuce wraps on gray plate

Greek Chicken & Roasted Veggie Wraps
collage image that says 33 healthy lunch ideas for work

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
cauliflower rice black bean burrito cut in half and stacked on a plate with avocado slices

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
white bean kale quesadillas on gray plate with sour cream

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)
With bulgur wheat, crunchy veggies, feta cheese, and a delicious lemon vinaigrette, this salad is perfect for meal prep, and tastes even better on day two!
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 are fresh, summery and delicious. With baked chicken, fresh cherry tomatoes, mozzarella balls, quinoa and basil leaves all drizzled in a balsamic vinaigrette.
overhead shot of caprese chicken salad meal prep bowls on gray counter

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
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
instant pot fiesta rice bowl in a gray bowl with avocado chunks and sliced green onion

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
close up shot of mongolian beef and broccoli

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 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
overhead shot of firecracker chicken meal prep bowl in glass container

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.

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
overhead shot of homemade granola bars with a variety of flavors

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
overhead shot of homemade protein bars cut into squares with one on its side

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
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
close up shot of apple quinoa breakfast bar on wood board

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 (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
side angle view of blueberry muffins on wire rack

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 including carrots, ground flax, applesauce and eggs. 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
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
overhead shot of 7 different hummus recipes in white bowls

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
overhead shot of healthy broccoli cheese soup in two white bowls with fresh bread, cheese and broccoli on wood tray

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
close up shot of beef barley soup with a spoon

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
three white and blue bowls of stuffed pepper soup

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
butternut squash soup in blue bowl on gray background

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

Let me know if you try them.

XO

Meet 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.

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  1. 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.

    Reply

  2. Para says

    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 says

    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 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!

      Reply

  4. Shweta Pandey says

    This post has enough ideas for the whole year.
    So many good recipes. all are amazing.

    Reply

  5. 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.

    Reply

    • Denise says

      Yay! You can do it, Crystal!

      Reply

  6. 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?

    Reply

    • 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!

      Reply

  7. 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!

    Reply

    • Denise says

      Thanks so much, Julie! Hope you find some good ones.

      Reply

  8. Alyssa says

    Great recipes, and I have to tell you how beautiful your site is and easy to navigate!!

    Reply

    • Denise says

      Thank you so much, Alyssa! I really appreciate your feedback! Let me know if you have any questions 🙂

      Reply

  9. 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?

    Reply

  10. Anu Shukla says

    5 stars
    Great
    we love your skills,
    keep sharing!

    Reply

  11. Remi says

    5 stars
    This gave me so many lunch ideas. Thank you for sharing!

    Reply

    • Denise says

      So glad it was helpful! Thanks, Remi!

      Reply

  12. Elis says

    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

    • Denise says

      I hope you have some delicious lunches this year, Elis! Let me know if you try any of them!

      Reply

  13. Andrea says

    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

  14. Annette says

    5 stars
    Loving all these ideas!

    Reply

    • Denise says

      So glad! Hope you find something you love, Annette!

      Reply

  15. 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

    Reply

    • 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 🙂

      Reply

  16. Aislinn - cakes 'n chaos says

    Wow, these look so tasty and healthy! Going to have to try some of these for lunches 🙂

    Reply

    • Denise says

      Thanks, Aislinn! Hope you enjoy them! I have already been inspired to put a little more effort into my lunch routine 😉

      Reply

  17. 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!

    Reply

  18. Michelle { A Latte Food } says

    This recipe roundup is brilliant! I am loving all of the healthy choices, especially since I tend to get stuck in a health-food rut! Now, if only I could choose what to make first!

    Reply

  19. Denise says

    What is it about a nice, hot bowl of soup? Thanks, Mary Frances 🙂

    Reply

  20. Denise says

    Thanks, Kristi! Your lettuce wraps look so delicious! I will have to give them a try 🙂

    Reply

  21. Denise says

    Thanks, Jessica! My work lunches have been so boring lately!

    Reply

  22. Isadora says

    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

    • Denise says

      Thanks, Isadora! I need something delicious to look forward to all morning...and I need to stop wasting my money buying lunch!

      Reply

  23. Natalie @ Tastes Lovely says

    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

    • Denise says

      At least you make your lunch, I've been wasting my money buying lunch...$8 for a wrap is such a waste of money!! Thanks, Natalie!

      Reply

  24. Geraldine | Green Valley Kitchen says

    Great round up, Denise. I'm always looking for work lunch ideas so this is really helpful - thanks!

    Reply

    • Denise says

      Thanks, Geraldine!

      Reply

  25. Alyssa @ My Sequined Life says

    I love this round up Denise! Thank you for giving me lunch inspiration for the weeks to come (and including my quinoa!). These all look so good!

    Reply

    • Denise says

      Thanks, Alyssa! Your quinoa looks delicious 🙂

      Reply

  26. Gayle @ Pumpkin 'N Spice says

    Wow what a fantastic roundup of lunch ideas, Denise! I usually rotate between the same few things, so I'm pinning a bunch. Love this!

    Reply

    • Denise says

      Thanks, Gayle!

      Reply

  27. Ashley | The Recipe Rebel says

    Thanks for including me! There are so many great ideas here!

    Reply

    • Denise says

      Your little quiches are so cute and look like the perfect snack!

      Reply

  28. Alice @ Hip Foodie Mom says

    Well, if I was in a lunch rut, I would certainly be out of it now! SO many great options here. . WOW!!! and I've got to try your Tropical Lentil Lunch Bowls with a Creamy Coconut-Lime Dressing!!! Looks delish!

    Reply

    • Denise says

      Thanks, Alice! I love that one because it is so filling, too!

      Reply

  29. Kathy @ Olives & Garlic says

    All of these are fantastic lunch ideas. Great roundup.

    Reply

    • Denise says

      Thanks, Kathy!

      Reply

  30. Kristine @ Kristine's Kitchen says

    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 says

      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 says

        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

  31. Liz @ Floating Kitchen says

    No more lunch rut for me! So many great choices here! Thanks for including me! 🙂

    Reply

    • Denise says

      Thanks, Liz! Your fig bites look like the perfect healthy snack 🙂

      Reply

  32. Ami@NaiveCookCooks says

    Denise I so needed this badly!! I myself posted a weekly dinner meal plan yesterday and I was looking for good lunch ideas for work for hubby!! This came at perfect time!! Thanks 🙂

    Reply

    • Denise says

      Thanks, Ami!

      Reply

  33. marcie says

    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 says

      Your salad looks like the perfect filling lunch, Marcie!

      Reply

  34. Sarah@Whole and Heavenly Oven says

    I'm right there with 'ya on always getting stuck in a lunch rut! This round-up looks like the PERFECT way to pull me outta it! Thanks for including my pumpkin granola bars, girl! xoxo

    Reply

    • Denise says

      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

  35. April @ Girl Gone Gourmet says

    All of these look delicious and inspiring! I am high-risk for lunch ruts so this list is a keeper 🙂

    Reply

    • Denise says

      Thanks, April!

      Reply

  36. Bri | Bites of Bri says

    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 says

      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

  37. Jess @ whatjessicabakednext says

    All these recipes look amazing! Great roundup - I've found a few I really want to try now! 😀

    Reply

    • Denise says

      Thanks, Jessica!

      Reply