20 Healthy (and Interesting) Lunch Ideas for Work
Don’t let your work lunches become high-calorie, junk food disasters. Here are 20 easy, healthy, and tasty meals for the office.
Who says lunch options are more limited than dinner? And who says healthy lunches have to be boring?
Bah Humbug!
Just because you’re eating away from home doesn’t mean you have to leave behind all the home-cooked goodness. And if you think it takes too much work to prepare lunch, you can cut it down to just a couple days of meal preparation per week.
And depending on how many servings you make, that might mean a few of your weeknight dinners are ready ahead of time too. For example, you can make chicken meatballs to go with pasta for dinner, and then wrap them up in a meatball sub for tomorrow’s lunch.
So if you’re ready to breathe some life (and nutrition) into your lunches, these recipes are for you. Enjoy!
Roasted Vegetable & Balsamic Chicken Wrap
Serves 2Chicken and veggies can be the perfect healthy lunch.
To make it, simply prep the ingredients on a baking sheet. Everything roasts together for about 20 minutes, and then it can be left out to cool. A little while later, come back to the kitchen to slice the chicken. Assemble the wraps, and they’ll be ready to eat whenever you’re hungry.
Nutrition Facts (Per Serving)
543
Calories44 g
Protein45 g
Carbs21 g
FatIngredients
1 Tbsp. extra-virgin olive oil
1 cup sliced mushrooms
1 zucchini, cut into thick slices
1 cup cherry tomatoes, halved
1/2 red onion, sliced
2 cloves garlic, minced
1 bell pepper, sliced
2 medium chicken breasts (about 4 oz. each)
4 Tbsp. balsamic vinegar, divided
1 tsp. Italian seasoning
1 Tbsp. fresh basil
Salt and freshly ground black pepper to taste
2 whole-grain tortillas
Get the RecipeCrock Pot Chicken Caesar Sandwich
Serves 4This make-ahead chicken salad is quick and unbelievably delicious, giving you a new way to love Caesar dressing. It’s good whether you choose to eat it as a stuffed pita or a chicken salad sandwich.
The chicken is slow cooked for about 5 hours, and then the from-scratch yogurt dressing goes into the pot. Aside from the fresh lettuce, there’s no need to add anything to serve. But of course it doesn’t hurt the flavor to add more Parmesan cheese.
Nutrition Facts (Per Serving)
579
Calories66 g
Protein36 g
Carbs23 g
FatIngredients
Chicken:
1 1/2 lb. boneless skinless chicken breasts
2 Tbsp. water
1 tsp. salt
1/2 tsp. garlic powder
1/8 tsp. black pepper
Caesar Dressing:
10.5 oz. (scant 1 1/4 cup) nonfat plain Greek yogurt
1/2 cup (2 oz.) grated Parmesan, divided
2 Tbsp. fresh lemon juice
1 1/2 Tbsp. smooth Dijon mustard
1 Tbsp. apple cider vinegar
1 Tbsp. reduced-sodium soy sauce
1/2 tsp. garlic powder
1/2 tsp. salt
Pinch of freshly ground black pepper
Pita Sandwiches:
1/3 cup fresh parsley, chopped
1/4 cup (1 oz.) Parmesan cheese
4 whole-wheat pita pockets
Romaine lettuce
Get the RecipeGoat Cheese Pesto Chicken Sandwiches
Serves 4Forget about deli meat for lunch. Make this unforgettable chicken breast sandwich instead.
It’s better when the chicken is freshly cooked because it’s warm, but this sandwich is still tasty as leftovers for lunch the next day – especially if you can pop it into a toaster oven for a few minutes.
Nutrition Facts (Per Serving)
644
Calories45 g
Protein59 g
Carbs24 g
FatIngredients
4 chicken tenderloins, pounded thin and flat
3/4 cup Italian bread crumbs
2 large eggs
1/4 cup buttermilk
4 oz. goat cheese, softened
4 Tbsp. basil pesto
Large loaf of bread
2 Tbsp. extra-virgin olive oil
Salt and freshly ground black pepper to taste
Get the RecipeBuffalo Chicken Lettuce Wraps
Serves 4When enjoying buffalo chicken in other forms – pizza, sandwiches, fried wings – you might forego the blue cheese in order to save the fat and calories. But when you make lettuce wraps with shredded chicken breast, you can go all out on the toppings.
The recipe calls for blue cheese crumbles, ranch dressing, and celery. Or, knock it up a level with bacon bits and whipped blue cheese.
Nutrition Facts (Per Serving)
295
Calories31 g
Protein8 g
Carbs15 g
FatIngredients
2 large chicken breasts (about 6 oz. each), cooked and shredded
2 Tbsp. unsalted butter
1/2 Tbsp. extra-virgin olive oil
1/2 cup Frank’s wing sauce
1/2 tsp. celery seed
Freshly ground black pepper to taste
1/2 cup thinly sliced celery
1/2 cup (2 oz.) blue cheese crumbles
1/4 cup ranch dressing
2 heads lettuce
Get the RecipeDeconstructed California Roll Salad
Serves 4Once you figure out the concept of a salad in a jar – dressing on the bottom, easy-to-bruise ingredients on the top, other stuff in the middle – you can turn your favorite salads into packable recipes. But even if you’re a seasoned salad jar maker, you’ll be surprised by this version. A sushi salad.
Nutrition Facts (Per Serving)
585
Calories12 g
Protein85 g
Carbs21 g
FatIngredients
2 cups cooked brown rice
1 Tbsp. rice vinegar
1 tsp. sugar
1 Tbsp. soy sauce
2 avocados, diced
2 Tbsp. fresh lemon juice
2 cucumbers, peeled, seeded, and cut into matchsticks
4 nori sheets, cut into small pieces
1 cup lump crab meat
Get the RecipeWant to know how to build muscle and lose fat eating delicious foods like these?
"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowZesty Italian Meatball Wrap
Serves 6Make a batch of meatballs, and you’ll be able to eat throughout the week.
Not only are these chicken meatballs amazing in a wrap for lunch, but they’ll be delicious simmering in a pot of tomato sauce for dinner too. That way if you aren’t cooking for a family, you can mix things up to avoid having meatball wraps for lunch every day of the week.
Nutrition Facts (Per Serving)
329
Calories37 g
Protein31 g
Carbs7 g
FatIngredients
1 lb. lean ground chicken
1/2 cup whole-wheat bread crumbs
1/2 onion, finely diced
1/2 cup (2 oz.) shredded Parmesan
1 large egg, whisked
1 Tbsp. garlic, minced
1/2 Tbsp. fresh parsley, chopped
1 tsp. Italian seasoning
1 tsp. lemon zest
1/2 tsp. sea salt
1/2 tsp. freshly ground black pepper
1 1/2 cups marinara sauce
6 Italian herb flatbreads (or whole-wheat tortillas)
1 large green bell pepper, diced
2 small tomatoes, diced
1/2 cup banana peppers, sliced
Get the RecipeSpicy Salmon & Grilled Pineapple Wrap
Serves 1Tired of grilled chicken? Take a break from the usual light lunch fare with these unique salmon wraps.
They’re a great way to put a spin on the leftover salmon from yesterday’s dinner, so it feels like you cooked a whole new meal today. The rest of the wrap can be filled with other extras from other meals, like sliced onion, tomato, and jalapeno.
Nutrition Facts (Per Serving)
398
Calories31 g
Protein46 g
Carbs11 g
FatIngredients
1 whole-wheat wrap
2 Tbsp. Greek yogurt
3 oz. salmon filet, cooked
1 grilled pineapple round, halved
2 tomato slices
3 kale leaves, torn
2 red onion slices
Get the RecipeMushroom Cheeseburger Lettuce Wrap
Serves 8Bring all the components with you to work, and you can assemble a lettuce wrap in minutes during your lunch hour. Filling it up with burger meat will make a healthy lunch even better because it’ll make you a little less jealous of the coworkers who carpooled to Five Guys.
The best part is how far in advance you can prepare these. Stash in the fridge for up to 3 days, or freeze for up to 6 months.
Nutrition Facts (Per Serving)
196
Calories22 g
Protein2 g
Carbs11 g
FatIngredients
8 oz. white mushrooms, sliced
1 Tbsp. extra-virgin olive oil
1/4 cup dry sherry
1/2 tsp. salt, divided
1/2 tsp. black pepper, divided
1 1/2 lb. lean ground beef
1 tsp. granulated garlic
1 Tbsp. onion powder
2 Tbsp. Worcestershire sauce
1/4 cup (1 oz.) grated Romano cheese
8 leaves Boston lettuce
Get the RecipeSlow Cooker Tuscan Stew
Serves 4All you have to do to prepare this dish is dump all the ingredients in a slow cooker, and then walk away for a few hours. Then it’s delicious served hot for dinner, especially if you have Italian bread to dip into it. And yet, this Tuscan stew is even better the next day after the flavors have developed.
To find out for yourself, pack up the leftovers, and grab them as you head out the door to your daily responsibilities.
Nutrition Facts (Per Serving)
381
Calories43 g
Protein29 g
Carbs13 g
FatIngredients
2 lb. (about 6) boneless chicken thighs, fat trimmed before cutting into 1” cubes
2 carrots, peeled and sliced
2 stalks celery, sliced
1 onion, diced
1 cloves garlic, minced
2 medium tomatoes, diced
12 baby potatoes (about 1 lb.), halved
1 3/4 cup chicken stock
1 Tbsp. tomato paste
2 Tbsp. white wine
1/2 tsp. fennel seeds
1/4 cup water
2 1/2 Tbsp. cornstarch
3 tsp. balsamic vinegar
1 tsp. fresh rosemary, roughly chopped
1/2 tsp. salt
Get the RecipePloughman’s Lunch Grilled Cheese
Serves 2A typical ploughman’s lunch is any combination of cheese, bread, meat, jam, and pickles. That’s easy to pack up and take anywhere you’re going, and it requires zero cooking skill whatsoever.
But if you have the chance to heat up a skillet, you can turn those same ingredients into an incredible grilled cheese.
Nutrition Facts (Per Serving)
263
Calories8 g
Protein18 g
Carbs18 g
FatIngredients
4 slices Italian bread
1/4 cup (1/2 stick) butter
4 oz. aged cheddar, thinly sliced
8 cornichons, sliced lengthwise
4 Tbsp. tart fruit chutney, such as plum or rhubarb
Get the RecipeSuperfood Salad with Beets & Sweet Potatoes
Serves 4There are countless ways to make a superfood salad. All the name means is that it’s sure to be a nutrient-dense powerhouse – in other words, the perfect lunch.
This salad has tons of nutrition thanks to beets, avocado, hemp seeds, walnuts, and roasted sweet potato. For even greater health benefits, however, you can upgrade from lettuce to another leafy green. It’s best to go for a blend of several kinds like kale, baby spinach, and arugula.
Nutrition Facts (Per Serving)
415
Calories9 g
Protein39 g
Carbs26 g
FatIngredients
Superfood Salad:
1 large sweet potato, roasted and cubed
1 large beet, roasted and cubed
4 cups mixed greens
1/2 avocado, sliced
2 Tbsp. hemp seeds
2 Tbsp. walnuts
Balsamic Vinaigrette:
1/3 cup extra-virgin olive oil
2 Tbsp. balsamic vinegar
1/2 Tbsp. red wine vinegar
1 clove garlic, minced
1/4 tsp. Dijon mustard
1 Tbsp. fresh lemon juice
Get the RecipeSouthwestern Flatbread
Serves 4Lunch doesn’t get easier than this. No cooking required!
If you want to do a little prep work, mash up avocados into guacamole right before eating. But if you want to skip it, ready-made guac is almost as good as making your own. Aside from that, the only thing you have to do before chowing down is to layer all the ingredients onto naan or another flatbread.
Nutrition Facts (Per Serving)
454
Calories7 g
Protein41 g
Carbs32 g
FatIngredients
2 pieces whole-grain naan
3 ripe avocados
Juice of 1 lime
Salt and freshly ground black pepper to taste
1 canned chipotle pepper + 2 tsp. adobo sauce
2 ears raw corn (or 1 1/2 cups corn kernels)
1/4 cup cherry tomatoes
2 Tbsp. chopped fresh chives
2 Tbsp. chopped fresh cilantro
1 Tbsp. diced jalapeno
Get the RecipeOrzo Pasta Salad with Artichoke & Asparagus
Serves 12Celebrate the best of the farmers’ market in spring with this pasta salad, which uses a mix of fresh produce and canned veggies.
Nutrition Facts (Per Serving)
168
Calories5 g
Protein21 g
Carbs8 g
FatIngredients
1 bunch asparagus
1 Tbsp. extra-virgin olive oil
2 shallots, minced
2 cloves garlic, minced
12 oz. orzo pasta, cooked to al dente and cooled
1 can (15 oz.) artichoke hearts
1 1/2 cups sun-dried tomatoes, julienned
Juice and zest of 1 lemon
1/4 cup white wine vinegar
1 tsp. salt
1/2 tsp. freshly ground black pepper
1/3 cup extra-virgin olive oil
Get the RecipeTuna Pasta Salad with Dill & Peas
Serves 4Sometimes you can’t improve upon a classic – but you can make a few tweaks every now and then.
This tuna salad is still pretty simple, taking only ten ingredients to put together. Along with the green peas, red onions, and mayo is a surprise, though. There are diced dill pickles mixed right in. Of course, you can leave them out; if you prefer, you can add an equal amount of another mix-in like black olives or crumbled feta.
Nutrition Facts (Per Serving)
362
Calories23 g
Protein21 g
Carbs21 g
FatIngredients
1 lb. mini bowtie pasta
1 cup frozen peas
1/2 cup diced onion
3/4 cup diced dill pickle
2 cans (10 oz. total) tuna, drained
Juice of 1/2 lemon
1 cup light mayonnaise
1 Tbsp. dried dill
Get the RecipeSouthwestern Braised Chicken Breast with Red Beans
Serves 4On a day when you’re sick of salad and craving takeout, this packable lunch hits all the right notes. Because the chicken and beans are braised, you’ll get a little taste of barbecue. Except there’s no barbecue sauce, which can be loaded with sugar – often in the form of high fructose corn syrup if you’re eating fast food.
This meat has tons of flavor, though, thanks to lime juice and Tex-Mex spices.
Nutrition Facts (Per Serving)
697
Calories63 g
Protein69 g
Carbs19 g
FatIngredients
3 chicken breasts (about 6 oz. each)
2 cups red beans (dry or canned)
2 diced tomatoes
1 diced onion
1 Tbsp. cumin
2 tsp. chili powder
1 Tbsp. salt
Juice of 2 limes
3 cups chicken broth
2 Tbsp. bacon fat (or cooking oil)
Get the RecipeLentil Veggie Lettuce Wraps
Serves 4When you replace a 100-calorie bun with a large piece of lettuce, it’s hard to believe it can have a filling all-in-one-bite lunch.
And vegan lettuce wraps? They sound like they would have even less substance. But with lentils, mango, and avocado, this is not only a healthy lunch but one that will power you through till dinner.
Nutrition Facts (Per Serving)
735
Calories29 g
Protein88 g
Carbs32 g
FatIngredients
2 Tbsp. coconut oil
1 small onion, chopped
4 cups cooked lentils
1 Tbsp. apple cider vinegar
1 head butter lettuce
4 carrots, grated
2 avocados, ripe but firm
2 mangoes, ripe but firm
2 Tbsp. tahini herb sauce (or plain tahini)
Handful of alfalfa (optional garnish)
Get the RecipeAsian Broccoli Peanut Salad
Serves 4If you’re tired of leafy greens like lettuce, use a more substantial superfood for your salad.
This tasty broccoli makes an amazing low-calorie lunch, or for a bigger meal, it’s great to pack as a side for a simple chicken breast or fish filet. Make it all on Sunday, and you’ll have healthy lunches to take to work for most of the week.
Nutrition Facts (Per Serving)
315
Calories16 g
Protein19 g
Carbs21 g
FatIngredients
Broccoli Salad:
1 large head broccoli (about 2 cups), cut into small florets
1 cup shelled cooked edamame
1/2 cup green onions, thinly sliced
1/2 cup peanuts
2 Tbsp. sesame seeds (optional garnish)
Peanut Dressing:
1/4 cup natural peanut butter
1 Tbsp. rice wine vinegar
1 Tbsp. soy sauce (or tamari)
1 Tbsp. honey (or agave nectar)
1/8 tsp. sesame oil
Hot water, as needed to thin sauce
Get the RecipeKale Salad Stuffed Pita
Serves 4Salad doesn’t require a plastic container or glass jar to be taken on the go. Stuff your favorite greens and veggies into a pita pocket, and you’ll have an edible way to transport your salad on the go.
If you assemble this a day ahead, the pita can get soft. To prevent texture changes, take 5 minutes to make it in the morning. Or, keep the hummus-spread pita in a sandwich bag, and pack the salad in a separate container.
Nutrition Facts (Per Serving)
526
Calories30 g
Protein68 g
Carbs19 g
FatIngredients
Kale Salad:
1 bunch kale, destemmed and thinly sliced
2 medium carrots, shredded
1/2 cup cooked quinoa
2 cups edamame, shelled and cooked
4 Ezekiel pitas, cut in half
1 small cucumber, thinly sliced
1/4 cup hummus
Dressing:
Juice and zest of 1 lemon
2 Tbsp. pure maple syrup
1 Tbsp. Dijon mustard
1 tsp. dried basil
1 tsp. dried thyme
2 Tbsp. extra-virgin olive oil
Sea salt and freshly ground black pepper to taste
Get the RecipeMini Crustless Quiche for One
Serves 1Need to use up leftover vegetables before they go bad? This single-serving quiche – which can be eaten warm or cold – is a great way to do just that.
You’ll be adding protein in the form of eggs, which can only make the vegetables that much better. This recipe will work to make any classic combo, like broccoli and cheddar, mushroom and Swiss, or spinach and bacon. Just be sure to keep eggs in the fridge!
Nutrition Facts (Per Serving)
159
Calories13 g
Protein14 g
Carbs5 g
FatIngredients
1 large egg
1 large egg white
2 Tbsp. skim milk
2/3 cups cooked mixed vegetables
Salt and freshly ground black pepper
Get the RecipeOVER 100,000 PEOPLE HAVE USED MY COOKBOOK TO GET THE BODY THEY WANT EATING THE FOODS THEY LOVE. WILL YOU BE NEXT?
What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.