Packing lunch is one of the easiest ways to make workdays run more smoothly. These healthy office lunch ideas are quick to assemble, easy to pack for work, and made with ingredients that keep lunch interesting.
Easy Office Lunch Ideas
I’ve been packing lunches for the office after dinner, usually at the same time as my kids’ school lunches, because I can often use up leftovers or assemble a quick lunch with ingredients I already have on hand. I usually start with a protein, add fruit or vegetables, and include something filling such as bread, rice, pasta, or crackers.
Most of the lunch ideas here put that philosophy to work so you’re not cooking anything from scratch before you’ve had your coffee. An adult lunch box makes the work lunch ideas below easy to pack. Click on the section that interests you most, or scroll to get inspired.
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Best Work Lunch Ideas
My favorite work lunches use what I already have, include plenty of color and protein, and taste good enough that I actually look forward to eating them. Having lunch ready in the fridge makes my workday easier because I can stop, eat, and get back to what I was doing without having to cook or go pick something up.
Winter Salad
- mixed salad greens
- leftover roasted vegetables- of any kind
- nuts & pomegranate seeds
- favorite vinaigrette
(I used Maple Dijon)
This is one of my favorite ways to use leftover roasted vegetables because it feels completely different from dinner. Add chicken or eggs when you need a more filling lunch. Print the full winter salad recipe here.
Buffalo Chicken Bowls
- rice or steamed cauliflower rice
- shredded buffalo chicken
- avocado
- tomatoes
- blue cheese
- a drizzle of Ranch
This bowl is bold, creamy, and easy to prep with leftover chicken. Pack it with regular rice or cauliflower rice, depending on what sounds good that day.
Turkey & Avocado Deconstructed Salad
- sliced deli turkey
- black olives
- cubed cheese
- grape tomatoes
- diced avocado
- pesto
This salad is fresh, has a chopped salad texture, and is easy to eat at your desk. Instead of dressing, I used pesto.
Grilled Chicken Adult Bento Box
- leftover cooked chicken
- veggies
- cooked bacon
- hard-boiled eggs
- crackers or a snack
This is one of those simple lunches that feels substantial without needing to be reheated. It is also easy to adjust depending on which leftovers and snacks I have on hand.
Chicken Caprese Salad
- lettuce
- cooked chicken
- black olives
- cherry tomatoes
- chopped fresh basil
- mozzarella cheese
- diced avocado
- balsamic vinaigrette
Adding chicken turns a simple Caprese salad into a filling work lunch while keeping all the fresh flavor I love.
Turkey Club Wrap
- flour tortilla
- chopped lettuce
- tomatoes
- deli turkey or ham
- hard-boiled egg
- cheese
- Ranch dressing
This wrap has the familiar flavor of a club sandwich but is much easier to eat at a desk. It also holds up well when packed the night before.
Roasted Chicken Flatbreads
- roasted chicken or any cooked chicken
- flatbreads or pita
- chopped lettuce
- olives & feta
- hummus
- tomatoes & cucumbers or
tomato cucumber salsa
These flatbreads are fresh, savory, and a great way to turn cooked chicken into something that does not feel like leftovers.
Avocado Egg Salad Sandwich
- hard-boiled eggs
- ripe avocado
- Greek yogurt
- fresh lemon juice
- seasonings
- whole-grain bread
This egg salad is creamy without feeling heavy, and the avocado gives it enough flavor to keep the sandwich from tasting ordinary.
Caprese English Muffins
- English muffins
- grape tomatoes or sliced tomato
- shredded Mozzarella cheese
- balsamic reduction
- berries
- veggies
Assemble them the night before and give them a toast in the morning. Wait for them to cool slightly, then pack them for work.
Classic Bento Box
- rolled deli turkey
- berries
- sliced veggies
- crackers
- cheese
This is the lunch I pack when I want something fast, familiar, and easy to snack on while I work. It takes only a few minutes to assemble.
Crispy Chicken Salad
- baked chicken tenders
- mixed salad greens
- tomatoes
- avocado
- red onion
- ranch dressing
Cook a few extra tenders at dinner to have enough to pack this lunch.
Pita Pizza Lunchbox
- round pita
- marinara sauce
- shredded Mozzarella
- favorite pizza toppings
These mini pizzas are quick to make, easy to customize, and still taste good at room temperature.
Healthy Cold Lunch Ideas
No microwave or time to wait for one? These cold lunch ideas are ready to eat straight from the fridge.
Cobb Pasta Salad
- cooked pasta
- veggies
- bacon
- deli ham & turkey
- hard-boiled eggs
- shredded cheese
- ranch dressing
I often make one big batch of my Cobb pasta salad recipe for my work and my kids’ lunches. The huge bowl feeds us all!
7 Layer Mexican Dip Cups
- guacamole
- black beans
- sour cream
- taco toppings
- sliced veggies
- crackers
I usually put this in a tupperware and pack the chips on the side. It feels like I went out to lunch, but I saved calories and money.
7 Layer Greek Cups
- hummus
- feta
- olives
- diced red pepper, tomato, and cucumber
- pita wedges or chips
These cups are fresh, crunchy, and easy to prep ahead. I pack some boiled eggs and pitas to make it more substantial.
BLT Lettuce Wraps
- a few Romaine leaves
- cooked bacon
- tomato
- Ranch dressing
These wraps are crisp, savory, and easy to assemble. Drizzle the Ranch right before eating so the lettuce stays fresh. I pack a few.
Egg Salad Stuffed Avocado
- simple egg salad
- avocado
This lunch is creamy and filling without needing bread. I sometimes pack a whole avocado with the egg salad on the side and slice it right before eating so it stays fresh.
Asian Chicken Salad Wraps
- cooked chicken
- Asian salad kit
- tortillas
- Sesame Ginger dressing
This is one of the salads I usually order when eating out, but making it at home costs much less. I love the mix of sweet, savory, and crunchy in every bite.
Avocado Bacon Pinwheels
- flour tortilla
- mayo or plain Greek yogurt
- avocado
- bacon
- shredded cheese
These pinwheels are creamy, smoky, and easy to eat without utensils. They work especially well on busy days when lunch happens between meetings.
Turkey Pasta Salad
- chopped deli turkey
- cooked pasta
- veggies
- shredded carrots
- favorite vinaigrette
When I have slim pickings, a basic salad like this saves the day.
Everything Bagel Sandwich
- Everything Bagel
- condiments
- deli ham or turkey
- Provolone cheese
- chopped lettuce or microgreens
Use my Everything Bagel Cloudbread or a regular everything bagel. Either way, this sandwich is savory, sturdy, and easy to pack.
Black Bean Quesadilla
- tortilla
- canned black beans
- shredded cheese
- pico de gallo
- veggies
Quesadillas are inexpensive, easy to batch-cook, and good cold or reheated. I always pack something creamy or spicy for dipping.
Italian Pasta Salad
- pasta
- black olives
- tomatoes
- mozzarella cheese
- favorite vinaigrette
- veggies
It’s true. Sometimes my lunch looks like my teen’s lunch. At least I’m fed.
Healthy Adult Lunchables
If you grew up on Lunchables, an adult-sized version, or bistro box, gives you the same snackable format with enough food for lunch. These work well when I am eating between meetings or at my computer, and they can be packed a day or two ahead.
Chicken and Hummus Bistro Box
- feta cheese
- cooked chicken
- cucumber slices
- grape tomatoes
- pita wedges
- hummus
This box is fresh, flavorful, and easy to assemble with leftovers.
Deli Bento Box
- rolled deli turkey or ham
- hard-boiled eggs
- sliced veggies
- roasted nuts
- cubed cheese
- hummus
This is a reliable grab-and-go lunch for days when I want variety but do not want to cook or reheat anything.
Mexican Bistro Box
- Guacamole
- cheese
- veggies
- olives
- tortilla chips
This one feels more like a snack board than a traditional lunch, which makes it especially good for eating between meetings.
Hummus & Veggie Bento
- sliced veggies
- grape tomatoes
- olives
- hummus
- crackers or chips
This box is crisp, colorful, and easy to pull together in minutes. Add eggs when you need it to keep you full longer.
Fiesta Deviled Eggs
- hard-boiled eggs
- guacamole
- fresh fruit
- veggies
These deviled eggs taste fresh and a little spicy, and they are easy to make ahead for several lunches.
Italian Bento Box
- rolled salami or cold cuts
- sliced pear or apple
- veggies
- crackers
This charcuterie-style lunch is easy to pack and feels much more interesting than another sandwich.
Zucchini Pizza Bites
- zucchini
- pizza sauce
- favorite pizza toppings
- fresh fruit
- veggies
These are bite-sized, easy to reheat, and a good way to use zucchini without making lunch feel overly vegetable-focused.
Ham & Hummus Pinwheels
- large spinach tortilla
- hummus
- deli ham
- chopped spinach
- nuts
- fruit
- yogurt
These pinwheels stay together well, pack neatly, and are easy to eat without making a mess at your desk.
Falafel Lunchbox
- falafel rounds
- mixed fruit
- side salad
- banana chips
Use store-bought falafel when you need something fast or make a batch of my easy falafel recipe for several lunches.
The video below shows five more lunch boxes built around hard-boiled eggs and other easy ingredients.
Salad Lunch Ideas
These salad lunch ideas use simple ingredients, filling toppings, and enough protein to be a full meal. Pack the dressing separately in a sauce container to keep the lettuce fresh, then drizzle it on right before eating.
Buffalo Chicken Salad
- shredded buffalo chicken
- hard-boiled eggs
- avocado
- blue cheese
- lettuce
- Ranch dressing
This salad has all the bold flavor of buffalo wings but is much easier to pack and eat at work.
BLT Salad
- chopped lettuce
- grape tomatoes
- shredded cheese
- avocado
- cooked bacon
- ranch dressing
Turn a salad kit into the type of salad you’d order if eating lunch out.
Salmon Nicoise Salad
- chopped lettuce
- tomatoes
- green beans & baby potatoes
- leftover cooked salmon or, canned
- hard-boiled eggs
- olives
- your favorite vinaigrette
This salad is hearty, colorful, and a good use for leftover roasted potatoes and vegetables. Print the full Salmon Nicoise recipe here.
Southwest Quinoa Salad
- cooked quinoa
- salsa
- canned corn and black beans
- tomatoes
- avocado
- cheese
- favorite dressing
This salad is hearty enough for lunch and gets even better after the flavors sit together in the fridge. Print the recipe here.
Healthy Chicken Salad
- shredded chicken
- chopped celery
- lemon juice
- mayonnaise
- seasonings
- mixed salad greens
- tomatoes
- carrot chips
This chicken salad is creamy, bright, and easy to use in more than one lunch during the week. Print the chicken salad recipe here.
Chicken Salad Stuffed Avocado
- avocado
- chicken salad
- berries
- banana chips or crackers
This is an easy way to change up leftover Southern Chicken Salad without making another sandwich. Pack the salad on the side, slice your avocado at lunch, and you’re good to go.
Super Greens Salad
- chopped kale
- veggies
- edamame
- sunflower seeds
- sesame ginger dressing
Grab an Asian salad kit, add edamame, and you’re set!
Italian Sausage & Peppers Salad
- cooked Italian sausage
- sliced bell peppers
- mixed greens
- salad toppings
- favorite vinaigrette
Leftover sausage and peppers make this salad feel substantial, and the same filling also works well in a sandwich roll.
Sweet Potato Salad
- sweet potatoes
- Greek yogurt & mayo
- seasonings
- hard-boiled eggs
- chopped veggies
This sweet potato salad is creamy, slightly sweet, and easy to make ahead for several work lunches.
Salmon Salad Pita
- pita
- canned salmon
- mayo
- seasonings
- diced celery
- chopped lettuce
If you like tuna salad, change things up with canned salmon salad.
Mayo-Free Egg Salad
- hard-boiled eggs
- Greek yogurt
- seasonings
- rolled deli turkey
- sliced pita wedges or crackers
This egg salad stays creamy and packs well with pita or crackers for a no-assembly lunch.
High Protein Lunch Ideas
Most of the ideas I’ve already shared contain plenty of protein. Here are some of my favorite work lunches with the approximate protein amount included, so you can quickly see which option fits your day.
Salsa Chicken Burrito Bowls
- chicken breasts
- salsa
- steamed cauliflower rice
- burrito toppings
Protein: 40 grams
This copycat bowl gives me the Chipotle-style lunch I want without having to leave work or pay for takeout. Here is my copycat recipe.
Protein Bento Box
- rolled deli turkey (3-ounces)
- cheese cubes (1-ounce)
- hard-boiled eggs
- berries
- sliced veggies
Protein: 39 grams
I often pack this box for myself while I am packing my kids' lunches. Nothing needs to be heated or assembled, and it is easy to make ahead for a grab-and-go morning.
Deconstructed Egg Roll
- ground meat
- coleslaw mix
- seasonings
- Sriracha
- soy sauce
- rice
Protein: 27 grams
This bowl is savory, a little spicy, and reheats beautifully for lunch. Print the deconstructed egg roll recipe here.
Cobb Salad Lettuce Cups
- large lettuce leaves
- tomatoes
- avocado
- hard-boiled eggs
- chopped deli turkey
- favorite salad dressing
Protein: 21.5g
These lettuce cups are fresh, crisp, and easy to assemble when you want the flavors of a Cobb salad without packing a full bowl.
Turkey Provolone Lettuce Wraps
- Large lettuce leaves
- deli turkey
- Provolone cheese
- tomato
- avocado
- mustard
Protein: 20 grams
These wraps come together quickly and can be customized with any cheese, sauce, or sandwich vegetables you like. Double the lettuce leaves for a sturdier wrap.
Spinach Bacon Mini Quiches
- eggs
- milk
- chopped spinach
- shredded cheese
- bacon
- black pepper
Protein: 14 grams (per 4 mini quiches)
These are the perfect protein add-on when I pack a simple salad.
Sandwich Lunches for Adults
These sandwich ideas go beyond basic deli meat and cheese. Swap ingredients freely and use whatever you already have.
Grilled Pepperoni Sandwich
- sandwich bread
- mayo
- sliced tomato
- sliced cheese
- pepperoni
This sandwich is crispy, cheesy, and tastes like pizza without requiring any extra work at lunchtime.
Caprese Sandwich
- baguette
- basil pesto
- sliced tomato
- sliced whole milk mozzarella
- fresh basil
- balsamic reduction
This sandwich is fresh, flavorful, and feels a little more special than the usual deli lunch.
Toasted Ham & Cheese Sandwich
- sandwich bread
- sliced deli ham
- sliced cheese
- lettuce
- fruit & veggies
Toasting the bread adds flavor and helps this classic sandwich hold up better until lunch.
Salad Sandwich
- mayo
- sandwich bread
- salad greens
- super-ripe tomato
- avocado
- sliced cheese
- ranch dressing or hummus
This is the sandwich I make when I want something fresh and crunchy but still substantial enough for lunch.
Ham & Cheese Tacos
- mini flour tortillas
- sliced deli ham
- sliced cheese
- chopped lettuce
When I have lots of tortillas from taco night, I make these instead of a sandwich.
Hawaiian Grilled Cheese
- thick sandwich bread
- pineapple slices
- deli ham
- cheese
The sweet and savory combination makes this grilled cheese feel completely different from the usual version.
Hummus & Veggie Club
- sandwich bread
- hummus
- basil pesto
- sliced cheese
- tomato
This sandwich is creamy, fresh, and full of flavor without needing deli meat. Add any of your favorite sandwich fillings to make it your own.
BLAT Sandwich
- bread
- crispy bacon
- ripe tomato
- lettuce
- avocado
This sandwich is crisp, creamy, and savory. Use cloud bread or regular sandwich bread.
Toasted and grilled sandwiches can still pack well without getting soggy. The video below shows how I cool and pack them for work.
How to Pack Leftovers for Lunch
Leftovers are one of the easiest ways to pack a satisfying work lunch without cooking something separate. I usually portion dinner into individual containers before putting the rest away, so lunch is already handled for the next day.
Bowls, pasta, roasted vegetables, chicken, rice, and other dinner leftovers usually pack well. Keep sauces and anything crunchy in separate containers so the food stays fresh until lunchtime.
- Portion the food into a lunch container after dinner.
- Let hot food cool before sealing the container.
- Refrigerate leftovers promptly and use them within a few days.
- Pack sauces, dressings, and crunchy toppings separately.
- Reheat the lunch at work, then add the sauce or toppings before eating.
Soup is another great leftover lunch. Use this guide to keep food hot in a thermos until lunchtime.
Meal Prep’d eBook
In this book, I share 70+ recipes that can be cooked ahead, stored in single-serve portions or frozen, and save you time and effort in the kitchen.
Cook once and have ready-to-eat meals for an entire week. These nutritious and filling recipes can be enjoyed as dinner or packed for lunch.
Adult Lunch Boxes for Work
The right container keeps packed food fresh and prevents it from shifting or leaking. Meal-prep containers are great for office lunches because they have compartments, can be kept in the fridge, and are microwave-safe.
I use these glass meal-prep containers for bowls, salads, vegetables, and rice, and these compartmented glass containers when ingredients need to stay separate. If you do not have access to a refrigerator, carry the container in an insulated lunch bag with an ice pack.
Ready to make one? This Asian chicken salad is one of the most popular office lunches on the page, so I included the complete recipe below.
Healthy Office Lunch Ideas
Ingredients
Asian Chicken Salad:
- 2 cups leftover cooked chicken, chopped
- 10.5 ounce can No Sugar Added mandarin oranges
- 2 stalks celery, diced
- ½ cup shredded carrots
- 1 cup purple cabbage, finely shredded or chopped
- 2 green onion, thinly sliced
- ¼ cup sliced almonds
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 large Bibb lettuce
Sesame Ginger Dressing
- ⅓ cup rice vinegar
- ¼ cup soy sauce
- 3 tablespoons sesame seeds
- 1 tablespoons brown sugar
- 2 teaspoons fresh ginger, grated
- 1 garlic clove, grated
- 1 ½ teaspoons sesame oil
Instructions
- In a large bowl, combine cooked chicken, mandarin oranges, celery, carrots, cabbage, almonds, green onions, salt and pepper. Add in ½ cup of dressing and toss to combine.
- Refrigerate dressing for up to 1 week.
- To serve, place ½ cup - ¾ cup chicken salad inside a few lettuce leaves. Fold in the sides, roll to eat.
Dressing directions:
- In a large bowl, combine dressing ingredients with a whisk. Transfer to a glass jar and refrigerate up to 1 week. Dressing recipe yields approximately 1 cup.
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Elisa says
This post was super helpful and will get me started packing great lunches.
Emma says
Thank you for this post!! I decided to start eating healthier this year and these
lunch ideas for the office are amazing!!
Warner Cruce says
I AM LOVING THESE EASY SIMPLE SUGGESTIONS.
Laura Fuentes says
Thank you!