Healthy and Easy: 10 Work Lunches You’ll Love
Finding time to whip up a healthy and tasty lunch during a busy workweek can feel tough 😅.
Whether you’re working from home or at the office, having quick and nutritious lunch options at your fingertips makes all the difference!
In this post, we’ve rounded up 10 easy, healthy lunches for work that are fast to prepare and packed with the nutrients you need to stay energized and focused 💪.
From colorful salads 🥗 and hearty wraps 🌯 to light and refreshing lettuce wraps 🥬, these recipes are not only delicious but super convenient too.
Say goodbye to boring, unhealthy takeout lunches and hello to a week of flavorful, wholesome meals you’ll love ❤️. Let’s dive in and find your new favorite work lunches!
10 Easy Healthy Lunches for Work
1. Quinoa and Black Bean Salad
Description: A refreshing and protein-packed quinoa salad with black beans, corn, and fresh veggies, perfect for a healthy work lunch. Ready in just 30 minutes!
Quinoa and Black Bean Salad
Ingredients:
- 1 cup quinoa, cooked and cooled
- 1 can black beans, drained and rinsed
- 1 cup corn kernels
- 1 red bell pepper, diced
- 1/2 red onion, diced
- 1/4 cup chopped cilantro
- Juice of 2 limes
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
- In a large bowl, combine quinoa, black beans, corn, bell pepper, and red onion.
- In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Garnish with chopped cilantro.
- Serve immediately or store in the refrigerator for up to 3 days.
Prep Time: 15 minutes
Cook Time: 15 minutes (to cook quinoa)
Yields: 4 servings
Category: Lunch
Method: Mixing
Cuisine: Mexican
Diet: Vegan, Gluten-Free
Calories: Approximately 350 per serving
Tip: Prepare the quinoa the night before to save time in the morning.
Quinoa and Black Bean Salad Nutritional Facts
| Nutritional Facts | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 350 | |
| Total Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 0mg | 0% |
| Sodium | 200mg | 8% |
| Total Carbohydrates | 52g | 17% |
| Dietary Fiber | 10g | 40% |
| Sugars | 5g | |
| Protein | 12g | 24% |
Storage Tips: Store in an airtight container in the refrigerator for up to 3 days. Add cilantro just before serving for freshness.
2. Mediterranean Chickpea Salad
Description: Easy Mediterranean Chickpea Salad Recipe for a Healthy Lunch. A vibrant Mediterranean salad loaded with chickpeas, fresh vegetables, and a zesty lemon dressing. A nutritious lunch ready in just 10 minutes!
Mediterranean Chickpea Salad
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup crumbled feta cheese
- Juice of 1 lemon
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
- In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, and olives.
- In a small bowl, whisk together lemon juice, olive oil, oregano, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Sprinkle with crumbled feta cheese.
- Serve immediately or store in the refrigerator for up to 2 days.
Prep Time: 10 minutes
Cook Time: None
Yields: 4 servings
Category: Lunch
Method: Mixing
Cuisine: Mediterranean
Diet: Vegetarian, Gluten-Free
Calories: Approximately 300 per serving
Tip: Use fresh lemon juice for the best flavor in the dressing.
Mediterranean Chickpea Salad Nutritional Facts
| Nutritional Facts | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 300 | |
| Total Fat | 15g | 23% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 15mg | 5% |
| Sodium | 400mg | 17% |
| Total Carbohydrates | 32g | 11% |
| Dietary Fiber | 8g | 32% |
| Sugars | 6g | |
| Protein | 9g | 18% |
Storage Tips: Store in the refrigerator for up to 2 days. Add feta cheese just before serving to keep it fresh.
3. Turkey and Avocado Wrap
Description: Simple Turkey and Avocado Wrap Recipe for a Quick Lunch. A simple and satisfying wrap filled with lean turkey, creamy avocado, and crisp vegetables. Ready in just 10 minutes!
Turkey and Avocado Wrap
Ingredients:
- 4 whole wheat tortillas
- 8 slices deli turkey
- 1 avocado, sliced
- 1 cup mixed greens
- 1/2 cucumber, sliced
- 1/4 cup hummus
- Salt and pepper to taste
Instructions:
- Lay out the tortillas and spread a thin layer of hummus on each.
- Layer turkey slices, avocado, mixed greens, and cucumber on each tortilla.
- Season with salt and pepper.
- Roll up each tortilla tightly and slice in half.
- Serve immediately or wrap in foil for a portable lunch.
Prep Time: 10 minutes
Cook Time: None
Yields: 4 wraps
Category: Lunch
Method: Assembling
Cuisine: American
Diet: Dairy-Free
Calories: Approximately 350 per serving
Tip: To keep the avocado from browning, sprinkle it with a bit of lemon juice before adding it to the wrap.
Turkey and Avocado Wrap Nutritional Facts
| Nutritional Facts | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 350 | |
| Total Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 30mg | 10% |
| Sodium | 450mg | 19% |
| Total Carbohydrates | 38g | 13% |
| Dietary Fiber | 7g | 28% |
| Sugars | 2g | |
| Protein | 20g | 40% |
Storage Tips: Wrap tightly in foil and store in the refrigerator for up to 24 hours. Add avocado just before eating to prevent browning.
4. Greek Yogurt Chicken Salad
Description: Light Greek Yogurt Chicken Salad Recipe for a Healthy Lunch. A lighter twist on classic chicken salad using Greek yogurt for a creamy and tangy flavor. Perfect for a nutritious and quick lunch in just 10 minutes!
Greek Yogurt Chicken Salad
Ingredients:
- 2 cups cooked chicken breast, shredded
- 1/2 cup Greek yogurt
- 1/4 cup mayonnaise
- 1/4 cup diced celery
- 1/4 cup diced red onion
- 1 tablespoon lemon juice
- 1 tablespoon chopped fresh dill
- Salt and pepper to taste
Instructions:
- In a large bowl, combine shredded chicken, Greek yogurt, mayonnaise, celery, red onion, lemon juice, and dill.
- Mix well until all ingredients are evenly coated.
- Season with salt and pepper to taste.
- Serve on whole grain bread, in a wrap, or on a bed of greens.
Prep Time: 10 minutes
Cook Time: None (using pre-cooked chicken)
Yields: 4 servings
Category: Lunch
Method: Mixing
Cuisine: American
Diet: Gluten-Free
Calories: Approximately 250 per serving
Tip: Use rotisserie chicken for a quick and easy option.
Greek Yogurt Chicken Salad Nutritional Facts
| Nutritional Facts | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 250 | |
| Total Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 60mg | 20% |
| Sodium | 250mg | 10% |
| Total Carbohydrates | 5g | 2% |
| Dietary Fiber | 0g | 0% |
| Sugars | 3g | |
| Protein | 33g | 66% |
Storage Tips: Store in an airtight container in the refrigerator for up to 3 days. Stir before serving.
5. Caprese Pasta Salad
Description: A fresh and flavorful pasta salad with cherry tomatoes, mozzarella, and basil, tossed in a balsamic vinaigrette.
A quick and easy lunch ready in just 20 minutes!
Caprese Pasta Salad
Ingredients:
- 8 ounces whole wheat pasta
- 1 cup cherry tomatoes, halved
- 1 cup mozzarella balls (bocconcini), halved
- 1/4 cup fresh basil leaves, torn
- 1/4 cup balsamic vinegar
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
- Cook pasta according to package instructions. Drain and let cool.
- In a large bowl, combine cooled pasta, cherry tomatoes, mozzarella, and basil.
- In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Serve immediately or store in the refrigerator for up to 2 days.
Prep Time: 10 minutes
Cook Time: 10 minutes (to cook pasta)
Yields: 4 servings
Category: Lunch
Method: Mixing
Cuisine: Italian
Diet: Vegetarian
Calories: Approximately 400 per serving
Tip: For added flavor, marinate the mozzarella balls in the balsamic vinaigrette for a few hours before mixing with the pasta.
Caprese Pasta Salad Nutritional Facts
| Nutritional Facts | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 400 | |
| Total Fat | 18g | 28% |
| Saturated Fat | 6g | 30% |
| Cholesterol | 25mg | 8% |
| Sodium | 250mg | 10% |
| Total Carbohydrates | 45g | 15% |
| Dietary Fiber | 5g | 20% |
| Sugars | 6g | |
| Protein | 15g | 30% |
Storage Tips: Store in an airtight container in the refrigerator for up to 2 days. Toss with olive oil before serving to refresh the flavors.
6. Asian Chicken Lettuce Wraps
Description: Healthy Asian Chicken Lettuce Wraps Recipe for Lunch. Light and flavorful chicken lettuce wraps with a savory Asian-inspired sauce, perfect for a low-carb lunch. Ready in just 20 minutes!
Asian Chicken Lettuce Wraps
Ingredients:
- 1 pound ground chicken
- 1 tablespoon olive oil
- 2 garlic cloves, minced
- 1 tablespoon soy sauce
- 1 tablespoon hoisin sauce
- 1 teaspoon sesame oil
- 1 cup shredded carrots
- 1/2 cup diced water chestnuts
- 1 head butter lettuce, leaves separated
- 2 green onions, sliced
Instructions:
- Heat olive oil in a large skillet over medium-high heat.
- Add ground chicken and cook until browned, breaking it up with a spoon.
- Stir in garlic, soy sauce, hoisin sauce, and sesame oil. Cook for another 2 minutes.
- Add shredded carrots and water chestnuts, cooking for an additional 2 minutes.
- Spoon the chicken mixture into lettuce leaves and garnish with green onions.
- Serve immediately.
Prep Time: 10 minutes
Cook Time: 10 minutes
Yields: 4 servings
Category: Lunch
Method: Sautéing
Cuisine: Asian
Diet: Low-Carb
Calories: Approximately 250 per serving
Tip: For extra crunch, add a handful of chopped peanuts or cashews on top.
Asian Chicken Lettuce Wraps
| Nutritional Facts | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 250 | |
| Total Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 60mg | 20% |
| Sodium | 400mg | 17% |
| Total Carbohydrates | 10g | 3% |
| Dietary Fiber | 2g | 8% |
| Sugars | 4g | |
| Protein | 25g | 50% |
Storage Tips: Store the chicken mixture in an airtight container in the refrigerator for up to 3 days. Reheat before assembling with fresh lettuce leaves.
7. Tuna and White Bean Salad
Description: Simple Tuna and White Bean Salad Recipe for a Healthy Lunch. A simple and protein-packed salad featuring tuna, white beans, and fresh herbs for a healthy and filling lunch. A quick and nutritious lunch ready in just 10 minutes!
Tuna and White Bean Salad
Ingredients:
- 1 can tuna in water, drained
- 1 can white beans, drained and rinsed
- 1/4 red onion, diced
- 1/4 cup chopped parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions:
- In a large bowl, combine tuna, white beans, red onion, and parsley.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Serve immediately or store in the refrigerator for up to 2 days.
Prep Time: 10 minutes
Cook Time: None
Yields: 4 servings
Category: Lunch
Method: Mixing
Cuisine: Mediterranean
Diet: Gluten-Free, Dairy-Free
Calories: Approximately 300 per serving
Tip: Serve on a bed of mixed greens for added freshness and crunch.
Tuna and White Bean Salad Nutritional Facts
| Nutritional Facts | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 300 | |
| Total Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 30mg | 10% |
| Sodium | 400mg | 17% |
| Total Carbohydrates | 28g | 9% |
| Dietary Fiber | 8g | 32% |
| Sugars | 2g | |
| Protein | 22g | 44% |
Storage Tips: Store in an airtight container in the refrigerator for up to 2 days. For optimal freshness, add lemon juice just before serving.
8. Hummus and Veggie Wrap
Description: Easy Hummus and Veggie Wrap Recipe for a Quick Lunch. A nutritious and colorful wrap filled with hummus and fresh vegetables, perfect for a quick and easy lunch. Ready in just 10 minutes!
Hummus and Veggie Wrap
Ingredients:
- 4 whole wheat tortillas
- 1 cup hummus
- 1 cucumber, sliced
- 1 red bell pepper, sliced
- 1 carrot, julienned
- 1 cup spinach leaves
- Salt and pepper to taste
Instructions:
- Spread a generous layer of hummus on each tortilla.
- Arrange cucumber, bell pepper, carrot, and spinach leaves on top of the hummus.
- Season with salt and pepper.
- Roll up each tortilla tightly and slice in half.
- Serve immediately or wrap in foil for a portable lunch.
Prep Time: 10 minutes
Cook Time: None
Yields: 4 wraps
Category: Lunch
Method: Assembling
Cuisine: Mediterranean
Diet: Vegan
Calories: Approximately 300 per serving
Tip: Use flavored hummus, such as roasted red pepper or garlic, for an extra taste boost.
Hummus and Veggie Wrap Nutritional Facts
| Nutritional Facts | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 300 | |
| Total Fat | 12g | 18% |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 0mg | 0% |
| Sodium | 450mg | 19% |
| Total Carbohydrates | 42g | 14% |
| Dietary Fiber | 10g | 40% |
| Sugars | 5g | |
| Protein | 10g | 20% |
Storage Tips: Wrap tightly in foil and store in the refrigerator for up to 24 hours. For added crunch, add fresh veggies right before eating.
9. Egg Salad Lettuce Wraps
Description: A light and refreshing take on egg salad served in crisp lettuce leaves, perfect for a low-carb lunch. Ready in just 10 minutes!
Egg Salad Lettuce Wraps
Ingredients:
- 6 hard-boiled eggs, chopped
- 1/4 cup Greek yogurt
- 1 tablespoon mayonnaise
- 1 teaspoon Dijon mustard
- 1/4 cup diced celery
- 1/4 cup diced red onion
- Salt and pepper to taste
- 1 head butter lettuce, leaves separated
Instructions:
- In a large bowl, combine chopped eggs, Greek yogurt, mayonnaise, Dijon mustard, celery, and red onion.
- Mix well until all ingredients are evenly coated.
- Season with salt and pepper to taste.
- Spoon the egg salad into lettuce leaves.
- Serve immediately.
Prep Time: 10 minutes
Cook Time: None (using pre-cooked eggs)
Yields: 4 servings
Category: Lunch
Method: Mixing
Cuisine: American
Diet: Low-Carb, Gluten-Free
Calories: Approximately 200 per serving
Tip: Add a dash of paprika or a sprinkle of chives for extra flavor and color.
Egg Salad Lettuce Wraps Nutritional Facts
| Nutritional Facts | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 200 | |
| Total Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 210mg | 70% |
| Sodium | 250mg | 10% |
| Total Carbohydrates | 2g | 1% |
| Dietary Fiber | 1g | 4% |
| Sugars | 1g | |
| Protein | 13g | 26% |
Storage Tips: Store the egg salad mixture in an airtight container in the refrigerator for up to 2 days. Assemble with fresh lettuce leaves just before serving.
10. Avocado and Chickpea Sandwich
Description: Healthy Avocado and Chickpea Sandwich Recipe for Lunch. A creamy and delicious sandwich filled with mashed avocado and chickpeas, perfect for a nutritious and filling lunch. Ready in just 10 minutes!
Avocado and Chickpea Sandwich
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 avocado, mashed
- 1 tablespoon lemon juice
- 1 garlic clove, minced
- Salt and pepper to taste
- 8 slices whole grain bread
- 1 cup mixed greens
Instructions:
- In a large bowl, mash chickpeas with a fork until chunky.
- Add mashed avocado, lemon juice, minced garlic, salt, and pepper. Mix well.
- Spread the chickpea and avocado mixture onto 4 slices of bread.
- Top with mixed greens and the remaining slices of bread.
- Serve immediately or wrap for a portable lunch.
Prep Time: 10 minutes
Cook Time: None
Yields: 4 sandwiches
Category: Lunch
Method: Assembling
Cuisine: American
Diet: Vegan
Calories: Approximately 350 per serving
Tip: For added flavor, sprinkle some red pepper flakes or add a few slices of tomato to the sandwich.
Avocado and Chickpea Sandwich Nutrition Facts
| Nutritional Facts | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 350 | |
| Total Fat | 16g | 25% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 0mg | 0% |
| Sodium | 400mg | 17% |
| Total Carbohydrates | 44g | 15% |
| Dietary Fiber | 12g | 48% |
| Sugars | 4g | |
| Protein | 12g | 24% |
Storage Tips: Store in an airtight container in the refrigerator for up to 1 day. To prevent the avocado from browning, sprinkle it with lemon juice before storing.
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