20 Easy and Healthy Lunches to Make Ahead for Work

Tidak ada komentar

Eating healthy is important, but it can be hard to find the time to cook a nutritious meal, especially when working long hours.

But don’t you worry, my friend?

If you’re looking for easy and healthy lunch ideas to help you stay on track, we’ve got you covered. You can also incorporate these into a healthy meal prep plan.

From healthy turkey chili with red Kidney Beans to summerlicious berry chicken spinach salads, these recipes are effortless to make and will fill you up without weighing you down.

Just like most busy people, you might think that having a fast-paced and hectic schedule may prevent you from reaching your goal of eating healthier, but that’s not the case. With a little bit of planning, you can make enjoyable and finger-licking nutritious meals that will help you stay on track to feeling good about yourself.

Here are 20 easy and healthy lunch recipes we love and we know you’ll find them worthwhile too!

Healthy Lunches to Make Ahead for Work

By the way, don’t forget to include these 20 healthy and fast weeknight dinners in your busy weekly schedule.

1. Easy Sheet Pan Chicken Tinga Bowls

Are you a big fan of chicken and can’t live without them in your meals?

One of the easiest ways to make a nourishing and delicious lunch is to prepare chicken tinga bowls like this astonishing recipe here. It’s straightforward to follow and only requires a few of your favorite ingredients, including chicken, onion, bell pepper, tomatoes, and spices.

You can either cook the chicken in the oven or on the stovetop, and the vegetables can be roasted or sautéed. Once everything is cooked, simply assemble the bowls with your go-to toppings. Don’t forget to fill your bowls with loads of veggies to get your daily dose of fiber!

Pan Chicken Tinga Bowls

2. Epic Baja Fish Tacos with Avocado Crema

These Baja fish tacos, using 2 lbs. of cod filets, offer a quick and nutritious option for lunch. Ideal for busy moms juggling full-time work and kids, they’re loaded with the rich tastes of creamy avocado, cabbage, and cilantro, making them both delicious and simple to prepare.

Fish Tacos with Avocado Crema

3. Roasted Veggie Power Bowl

We didn’t forget those meatless Mondays!

For vegetarians out there, this mouthwatering roasted veggie power bowl is perfect for a quick and easy lunch. Made with mixed veggies, quinoa, and avocado, it’s filling and full of nutrients.

Avocadoes are one of our favorite foods simply because are have plenty of healthy fats that will surely keep the tummies full for a longer time!

Veggie Power Bowl

4. Tomato Spinach Chicken Pasta

Tomatoes are a great source of nutrients, including vitamins A and C, potassium, and fiber. As if you healthy fans didn’t know already, right? 🙂

Packed with deliciously sliced chicken breast that’s cooked to perfection, this nutrient-rich lunch is perfect for a fast meal when you’re busy and on the go.

Not only does this meal contain healthy veggies and protein, but the creaminess from this pasta sauce is full of flavor that will leave you wanting more.

Tomat Chicken Pasta

5. Microwave Egg Sandwich

These healthy microwave egg sandwiches in a bagel are the perfect meal when you’re hard-pressed for time. Thankfully, they’re not a challenge to make and only require a few good ingredients, including the good ol’ eggs, bacon, cheese, and your favorite vegetables.

For a healthy vegetarian alternative meal, ditch the bacon and swap the white bread for whole grain. We guarantee this will taste just as great as the original version.

What we love about sandwiches is they’re super versatile and you can throw any whole food you wish in them — including hummus spread if you want!

Egg Sandwich

6. Nutritious Mediterranean Wrap

The Mediterranean wrap is a popular lunchtime dish that is both healthy and delicious. The recipe is made with a variety of vegetables, including tomatoes, cucumbers, onions, and lettuce, as well as hummus or alternatively, tzatziki sauce. Who can say no to some tangy tzatziki sauce? You just need to learn how to make the lighter and healthier version.

Shredded rotisserie chicken in this original recipe by Chelsea, or fish, can also be added to the wrap, making it a complete and healthy meal for those who just want to eat healthy and get back to work without thinking twice.

Mediterranean Wrap

7. Carnitas Burrito Bowl (Chipotle Copycat)

Looking for an easy and healthy lunch option that will also save you time?

Look no further because you’ll love this flattering carnitas burrito bowl recipe! It’s a delicious and nutritious dish that tastes just like your favorite popular Mexican chain, Chipotle. And the best part? It can be made in just 20 to 30 minutes using simple ingredients like beans, salt, pepper, olive oil, tomatoes, and avocadoes that you likely have in your pantry and fridge.

Burrito Bowl

8. The Best Instant Pot Minestrone Soup

When it comes to choosing healthy food choices and saving time, there’s nothing quite like a big pot of minestrone soup.

This Instant Pot minestrone soup is loaded with nutrients and essential vitamins that are good for you, but it’s also quick and easy to make to help you keep warm during the cold months.

Simply add all of the ingredients into the Instant Pot and let it do its thing. You can also add in some chicken or beef if you’re looking for a more protein-packed meal. In no time at all, you’ll have a delicious and healthy soup that’s perfect for lunch.

Have it two days in a row for work. We guarantee you’ll enjoy it the second time around because by then, it will be loaded with tons of flavor!

If you love the Instant Pot as much as we do, then you’ll enjoy these additional super easy and healthy Instant Pot meals too.

Minestrone Soup

9. Crockpot Chicken Tortilla Soup

Instant Pots and Crockpots meals, we can’t get enough of them because we just want more soup ideas for the wintertime.

Try making this Crockpot chicken tortilla soup at home today. It is the perfect meal when you’re looking for something hearty and healthy. That’s why you’re here right? 😉

Not only is it yum-yum, but it’s also super easy to make, which won’t require much energy, especially after a stressful workday.

Just add all of the ingredients into your crockpot and let it cook for a few hours. You can even prepare it ahead of time, like meal prep, so that you have lunch ready to go when you have meetings to attend all day long.

Tortilla Soup

10. Summer Pesto Pasta Salad

Summertime can be hectic, but that doesn’t mean you have to sacrifice your healthy eating habits.

Meal prepping this summer pesto pasta salad is perfect for an easy lunch when you’re short on time. Made with pasta, tomatoes, basil, and mozzarella, it’s totally delicious and satisfying. You can also add in some grilled chicken or shrimp to make it a heartier meal.

Pasta Salad

11. Healthy Turkey Chili with Red Kidney Beans

Busy workdays can be hard to juggle, for the most part when you’re trying to eat and stay healthy. But with this easy and healthy turkey chili with red kidney beans recipe, you can pack an appetizing and wholesome meal for work that will keep you going all day long. You won’t feel tired or drained from traveling to and from work or mingling with your coworkers.

This chili comes with high protein from the turkey and beans, and it’s low in calories and fat. Plus, it’s easy to make ahead of time and reheat for a quick lunch at work.

Red Kidney Beans

12. Vegan stir-fry sesame Noodles with Chickpeas & Basil

Packing a healthy and delicious vegan lunch for work can be a challenge, mainly when you have kids running around all day. Luckily for you, busy peeps, this vegan stir fry noodles, and chickpeas recipe is sure to please even the pickiest eaters you’re cooking for.

Like all the other healthy lunch ideas on this list, this dish is quick and simple to prepare. Trust us, you can have a home-cooked meal without spending hours in the kitchen with this delightful homemade recipe.

Chickpeas & Basil

13. Healthy Sweet Potato Burritos

When you’re on the job and have too many meetings to attend at work (thanks to your favorite boss), this healthy sweet potato burrito is a great option for a healthy and tasty lunch. It’s ready in just 20 minutes, making it the perfect meal to whip up on a busy day. Plus, it’s vegan, so it’s perfect for anyone with dietary restrictions. If you’re looking for a more balanced diet, and you don’t mind the meat, just add a few pieces of lean chicken, fish, or beef.

Potato Burritos

14. Shrimp And Veggies Meal Prep Bowls

If “tasty” and “easy meal prep” are your main concern, then consider adding these shrimp and veggie bowls to your meal prep for the week. With just a few simple ingredients, you can have a delicious and healthy lunch ready to go in no time. Great source of protein from the shrimp and loads of vitamin C and fibers from the bell peppers, you’ll feel good about yourself for choosing a nutritious and healthy bowl. 

Shrimp And Veggies

15. Homemade Salmon Poke Bowls

These homemade salmon poke bowl recipes are perfect for a healthy and easy lunch that will make your coworkers green with envy. Made with salmon, rice, and vegetables, these poke bowls are a good-tasting and hearty meal that will leave you feeling satisfied until your next meal.

Did we also mention that salmon is one of the healthiest foods you can eat? It’s filled with protein and omega-3 fatty acids, which are great for your heart, skin, and brain.

Salmon Poke

16. Easy Healthy Tuna Salad

This easy and delightful tuna salad is good for you because it’s high in protein and low in fat. The light mayo will help to keep you feeling full, while the protein will help to keep your metabolism going strong. Not only that, but this tuna salad is so simple to make (even your kids can do it) because it doesn’t require any cooking time. Just pop open the can of tuna, toss it into your salad bowl, and simply mix all of the ingredients together. You’re good to go!

Tuna Salad

17. Berry Chicken Spinach Salad

This berry chicken spinach salad is so healthy and mouthwatering that you’ll be tempted to have another bowl! It’s perfect for days when you’re feeling extra health-conscious and need a filling but light meal. The combination of strawberries, savory chicken, and crisp spinach is sure to please, and it’s packed with protein and fiber to help keep you satisfied until dinner. But of course, we don’t recommend skipping snack time. You can use the leftover chopped strawberries and quickly add them to some plain and non-fat Greek yogurt in between your meals.

Chicken Spinach Salad

18. Oven-baked Falafel

Falafel is a popular Middle Eastern dish made of ground chickpeas or fava beans. It’s often served as street food, and it’s also a common ingredient in salads and sandwiches. This falafel recipe can be made with or without a deep fryer, and it can also be baked instead of pan-fried. Baked falafel is a healthier option, and it’s just as delicious as the fried version.


19. English Muffin Pizzas

If you’re looking for something that isn’t too heavy, this English Muffin Pizza is the perfect meal for you! It’s super flavorful and low in calories, so you can indulge without guilt. It’s also so easy and healthy that you’ll be tempted to eat it for breakfast, lunch, and dinner!

No one said eating three meals in a row gets boring! It’s a great way to use up leftover English muffins, and it makes a quick and easy meal that tastes just like pizza. If you’re looking for a healthier pizza option, this recipe was made just for you.

Muffin Pizzas

20. Lemon Roasted Salmon with Sweet Potatoes and Broccolini

As mentioned earlier, salmon is a healthy and nutritious fish that has an abundance of important vitamins and minerals. It is a good source of protein, omega-3 fatty acids, and B vitamins. This enticing and delightful salmon lunch idea is perfect for a quick and easy meal. The lemon-roasted salmon pairs perfectly with sweet potatoes and broccolini. It’s a great way to add some variety to your work lunch routine!

Salmon with Potatoes and Broccolini


In this article, we have provided 20 easy and healthy lunch ideas for work. These recipes are all simple and delicious, and they are perfect for those who are looking for a quick and healthy meal. The best part is that these recipes can be made quickly and efficiently, so you can easily prepare them on any busy workday. After all, life doesn’t always allow for a leisurely lunch break. But with these recipes, you can enjoy a delicious and healthy meal without sacrificing your time or your health. So what are you waiting for? Give one of these recipes a try today!