Free shipping on all US orders
Have a question? Call us now: 855-645-5305

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 2

Chicken 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

Calories

44 g

Protein

45 g

Carbs

21 g

Fat

Ingredients

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 Recipe

Crock Pot Chicken Caesar Sandwich

Serves 4

This 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

Calories

66 g

Protein

36 g

Carbs

23 g

Fat

Ingredients

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 Recipe

Goat Cheese Pesto Chicken Sandwiches

Serves 4

Forget 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

Calories

45 g

Protein

59 g

Carbs

24 g

Fat

Ingredients

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 Recipe

Buffalo Chicken Lettuce Wraps

Serves 4

When 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

Calories

31 g

Protein

8 g

Carbs

15 g

Fat

Ingredients

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 Recipe

Deconstructed California Roll Salad

Serves 4

Once 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

Calories

12 g

Protein

85 g

Carbs

21 g

Fat

Ingredients

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 Recipe

Want 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 How

Zesty Italian Meatball Wrap

Serves 6

Make 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

Calories

37 g

Protein

31 g

Carbs

7 g

Fat

Ingredients

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 Recipe

Spicy Salmon & Grilled Pineapple Wrap

Serves 1

Tired 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

Calories

31 g

Protein

46 g

Carbs

11 g

Fat

Ingredients

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 Recipe

Mushroom Cheeseburger Lettuce Wrap

Serves 8

Bring 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

Calories

22 g

Protein

2 g

Carbs

11 g

Fat

Ingredients

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 Recipe

Slow Cooker Tuscan Stew

Serves 4

All 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

Calories

43 g

Protein

29 g

Carbs

13 g

Fat

Ingredients

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 Recipe

Ploughman’s Lunch Grilled Cheese

Serves 2

A 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

Calories

8 g

Protein

18 g

Carbs

18 g

Fat

Ingredients

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 Recipe

Superfood Salad with Beets & Sweet Potatoes

Serves 4

There 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

Calories

9 g

Protein

39 g

Carbs

26 g

Fat

Ingredients

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 Recipe

Southwestern Flatbread

Serves 4

Lunch 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

Calories

7 g

Protein

41 g

Carbs

32 g

Fat

Ingredients

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 Recipe

Orzo Pasta Salad with Artichoke & Asparagus

Serves 12

Celebrate 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

Calories

5 g

Protein

21 g

Carbs

8 g

Fat

Ingredients

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 Recipe

Tuna Pasta Salad with Dill & Peas

Serves 4

Sometimes 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

Calories

23 g

Protein

21 g

Carbs

21 g

Fat

Ingredients

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 Recipe

Southwestern Braised Chicken Breast with Red Beans

Serves 4

On 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

Calories

63 g

Protein

69 g

Carbs

19 g

Fat

Ingredients

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 Recipe

Lentil Veggie Lettuce Wraps

Serves 4

When 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

Calories

29 g

Protein

88 g

Carbs

32 g

Fat

Ingredients

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 Recipe

Asian Broccoli Peanut Salad

Serves 4

If 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

Calories

16 g

Protein

19 g

Carbs

21 g

Fat

Ingredients

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 Recipe

Kale Salad Stuffed Pita

Serves 4

Salad 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

Calories

30 g

Protein

68 g

Carbs

19 g

Fat

Ingredients

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 Recipe

Mini Crustless Quiche for One

Serves 1

Need 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

Calories

13 g

Protein

14 g

Carbs

5 g

Fat

Ingredients

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 Recipe

OVER 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.

I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like my articles, then you'll love my bestselling books. They'll show you exactly what you need to do to build muscle and lose fat without hating your diet or living in the gym.

If you're a guy, check out Bigger Leaner Stronger, and if you're a girl, Thinner Leaner Stronger is for you.

If you enjoyed this post, get updates. It's free.

100% Privacy. We don't rent or share our email lists.

More from Legion Athletics