55+ Healthy Lunch Ideas for Work

Winter Salad

• mixed salad greens
• leftover roasted vegetables- of any kind
• nuts & pomegranate seeds
• favorite vinaigrette- I used my Maple Dijon Vinaigrette!

This is a gorgeous salad loaded with fiber and micronutrients from all the veggies, and it tastes like a million bucks! Add roasted chicken or hard-boiled eggs for additional protein. Print the full winter salad recipe here.

Buffalo Chicken Bowls

• steamed cauliflower rice or regular rice
• shredded buffalo chicken
• avocado
• tomatoes
• blue cheese
• a drizzle of ranch

The buffalo chicken and cheese makes this a high-protein option with healthy fats from the avocado. Use steamed cauliflower rice if you’re watching your carb intake. 

Turkey & Avocado Deconstructed Salad

• sliced deli turkey
• black olives
• cubed cheese
• grape tomatoes
• diced avocado
• pesto

This deconstructed salad is a healthy, low-carb office lunch bursting with Caprese flavors from Mozzarella cheese, fresh basil, and tomatoes.

Grilled Chicken Adult Bento Box

• leftover grilled or pan-seared chicken
• veggies
• cooked bacon
• hard-boiled eggs
• crackers or your favorite snack

This grown-up bento box is filled with your lunch and dinner favorites and will give you that extra boost of protein you need to make it through the workday.

Chicken Caprese Salad

• lettuce
• cooked chicken or leftovers work great!
• black olives
• cherry tomatoes
• chopped fresh basil
• mozzarella cheese
• diced avocado
• balsamic vinaigrette

I used to make the classic Caprese Salad and bring it to work, but tomatoes and cheese just didn’t hold me up. So I added lettuce for fiber and bulk as well as a serving of chicken for protein -and this, my friend, keeps me full so much longer!

Turkey Club Wrap

• flour tortilla
• chopped lettuce
• tomatoes
• deli turkey or ham
• hard-boiled egg
• cheese
• ranch dressing

This delicious wrap is perfectly balanced with carbs, protein, and healthy fats. Be prepared to make this one on repeat, for the entire family.

Roasted Chicken Flatbreads

• roasted chicken or any cooked chicken
• flatbreads or pita rounds
• chopped lettuce
• olives & feta
• hummus dressing or a smear of hummus
• Chopped tomatoes & cucumbers or tomato cucumber salsa

Another wrap that’s loaded with Mediterranean flavors. The chicken adds a ton of protein while the tomato-cucumber salsa gives you vitamin C and vitamin K. Print the recipes for homemade hummus dressing and cucumber salsa here.

Avocado Egg Salad Sandwich

• hard-boiled eggs
• ripe avocado
• Greek yogurt
• fresh lemon juice
• seasonings
• whole-grain bread

You’ve got to try this healthier take on egg salad! Egg salad is always full of protein, but for this recipe avocado also replaces the classic mayo which provides additional healthy unsaturated fats and loads of delicious flavor.

Caprese English Muffins

• English muffins
• grape tomatoes or sliced tomato
• shredded Mozzarella cheese
• balsamic reduction
• berries
• veggies

The classic Caprese appetizer transformed into a light and delicious lunch on top of a toasted English muffin! An unforgettable office lunch treat.

Classic Bento Box

• rolled deli turkey
• berries
• sliced veggies 
• pita chips or whole wheat crackers
• cheese or cheese crisps like Moon Cheese

A simple and refreshing lunch packed with protein from the turkey and fiber from the berries- both of which help fill you up and keep you full.

Crispy Chicken Salad

• baked chicken tenders
• mixed salad greens
• tomatoes
• avocado
• red onion
• ranch dressing

Use your favorite baked chicken tenders for an epic and lighter salad topping. The golden, crispy flavor of the chicken adds unbeatable flavor to the fresh salad.

Pita Pizza Lunchbox

• pita rounds wheat or white 
• marinara sauce
• shredded Mozzarella
• favorite pizza toppings

Pita rounds make this lunch an easy way to get your cheesy pizza fix without tacking on excess calories and carbs.

Healthy Cold Lunch Ideas

Need a lunch idea that requires no reheating or microwave? These cold lunch ideas taste great and are ready to eat when you are. They’re made with fresh ingredients and just as enjoyable and satiating as hot lunches.

Cobb Pasta Salad

• cooked pasta
• veggies
• bacon
• deli ham & turkey
• hard-boiled eggs
• shredded cheese
• ranch dressing

All of the yummy salad toppings tossed with cooked pasta instead of lettuce! Use whole-wheat pasta for a boost in complex carbs.

7 Layer Mexican Dip Cups

• guacamole
• canned black beans
• sour cream
• taco toppings
• sliced veggies
• crackers

Everyone’s favorite party dip also makes a satisfying lunch with the perfect balance of fats, protein, and carbs from beans, cheese, and guacamole. Pack these dip cups with whole wheat tortilla chips and veggies.

7 Layer Greek Cups

• hummus
• feta
• olives- any kind
• diced red pepper, tomato, and cucumber
• pita wedges
• fruit

Hummus is a great source of healthy fats and fiber, and adding feta, fresh veggies, and olives only amp up the Mediterranean flavors. Make this a full meal by adding whole wheat pita and hard-boiled eggs.

BLT Lettuce Wraps

• 1 head lettuce Romaine or Iceberg
• cooked bacon
• tomato
• Ranch dressing 

The classic BLT flavors in a fresh lettuce wrap- it’s a lightened up and low-carb lunch that tastes incredible.

Egg Salad Stuffed Avocado

• simple egg salad
• avocado
• fruit
• plantain chips

If you love egg salad, then you’re going to love this healthy lunch idea! The creamy avocado goes great with the salad and makes it even more satiating.

Asian Chicken Salad Wraps

• cooked chicken
• canned mandarin oranges
• chopped veggies
• sliced almonds
• shredded lettuce
• whole wheat tortillas
• Sesame Ginger dressing

This is one of my favorite salads that I order when eating out; however, it’s easy to overeat and at $13 per salad I can build a whole week’s worth for that amount! It has all the crunchy textures I love in every bite so it’s the perfect eating-out fix I crave.

Avocado Bacon Pinwheels

• flour tortilla
• mayo or plain Greek yogurt
• avocado
• bacon
• shredded cheese

This quick wrap recipe is perfect for avocado lovers. I can never get enough of the bacon-avocado flavor combination and these pinwheels are a delightful, bite-size lunch that’s easy to eat at a desk.

Turkey Pasta Salad

• chopped deli turkey
• whole-grain pasta
• veggies
• shredded carrots
• berries
• hard-boiled egg
• your favorite vinaigrette

A perfect balance of complex carbs from the pasta, protein from the deli turkey and hard-boiled eggs, and healthy fats from the light vinaigrette.

Everything Bagel Low Carb Sandwich

• Everything Bagel Cloud Bread
• mayo & mustard
• deli ham or turkey
• Provolone cheese
• chopped lettuce or microgreens

Made with my Everything Bagel Cloudbread, this sandwich is a low-carb option stacked with deli cuts and cheese. Of course, you could always recreate this with a regular everything bagel! 

Black Bean Quesadilla

• whole wheat tortillas
• canned black beans
• shredded cheese
• salsa for dipping 
• veggies

A simple and quick lunch that’s packed with fiber and complex carbs from the black beans. If you want to amp up the yum factor, serve them with guacamole and sour cream.

Italian Pasta Salad

• whole-wheat pasta
• black olives
• tomatoes
• mozzarella cheese
• favorite vinaigrette
• veggies

Make this the day before for more flavor and use protein pasta to amp up the protein.

Chicken and Hummus Bistro Box

• feta cheese
• lean chicken breast
• cucumber slices
• grape tomatoes
• pita wedges
• hummus 

All the best Mediterranean flavors brought to the office! The homemade hummus is the star of this lunchbox. It will make you feel like you’re on an hour-long vacation to Greece in the middle of your workday.

Deli Bento Box

• rolled deli turkey or ham
• hard-boiled eggs
• sliced veggies
• roasted nuts
• cubed cheese
• hummus dip

An entire bento full of protein-dense deli ingredients to fill you and keep you full for hours! Use your favorite deli cuts and include sliced fruit or berries for fiber.

Mexican Bistro Box

• Guacamole
• cheese
• veggies
• olives
• tortilla chips

Who wouldn’t love guac and chips for lunch? This bento provides a balance of fresh ingredients for a fun and simple lunch that’s suitable for the office.

Hummus & Veggie Bento

• sliced veggies
• grape tomatoes
• olives
• hummus
• crackers or chips

This bento box is almost too pretty to eat! If you need more protein, simply add a couple of hard-boiled eggs which will pair perfectly with the rest of the bento.

Fiesta Deviled Eggs

• hard-boiled eggs
• guacamole
• fresh fruit
• veggies

Mashed avocado and pico de gallo add a ton of flavor to the deviled egg filling while making it a healthier alternative to the mayo-based recipe.

Italian Bento Box

• rolled salami or Italian cold cuts
• sliced pear or apple
• veggies
• crackers

Lunchables aren’t just for kids! Swap deli turkey or ham with your favorite “grown-up” options like salami or prosciutto. It’s like a lunchtime Charcuterie box.

Zucchini Pizza Bites

• zucchini
• pizza sauce 
• favorite pizza toppings
• fresh fruit
• veggies

Using a zucchini base makes these mini pizzas a veggie-packed and low-carb option for lunch.

Ham & Hummus Pinwheels

• large spinach tortilla
• hummus
• deli ham
• chopped spinach
• nuts
• fruit
• yogurt

Hummus makes a healthier alternative to mayo for pinwheels. It is lower in fat, adds flavor, and helps all ingredients hold together.

Falfafel Lunchbox

• falafel rounds
• mixed fruit
• side salad
• banana chips

You can use storebought falafel or my easy falafel recipe which is lightly pan-fried and makes a great vegetarian option for lunch. The entire recipe yields 12-15, enough for 3 to 4 lunches. 

Buffalo Chicken Salad

• shredded buffalo chicken
• hard-boiled eggs
• avocado
• blue cheese
• lettuce
• Ranch dressing

All the flavors of buffalo wings in a healthy, low-carb lunch!

BLT Salad

• chopped lettuce
• grape tomatoes
• shredded cheese
• avocado
• cooked bacon
• ranch dressing

This salad offers a lighter and low-carb way to enjoy the flavors of the BLT sandwich. The addition of avocado and shredded cheese offer extra flavor and goodness.

Salmon Nicoise Salad

• chopped lettuce
• tomatoes
• green beans & baby potatoes
• salmon 
• hard-boiled eggs
• olives
• your favorite vinaigrette

This salad is incredibly hearty from the vegetables and salmon. It also looks gorgeous in a lunchbox! Swap the green beans for any roasted vegetables you have leftover from a previous dinner. Print the full recipe for Salmon Nicoise here.

Southwest Quinoa Salad

• quinoa
• salsa
• southwest seasonings
• canned corn and black beans
• tomatoes
• avocado
• cheese
• creamy dressing

Quinoa is an excellent source of complex carbs which provide long-lasting energy and protein! It’s a much more nutrient-dense option than lettuce and goes great with the southwest flavors. Print the recipe here.

Healthy Chicken Salad

• shredded chicken 
• chopped celery⁣
• lemon juice
• mayonnaise⁣
• seasonings
• mixed salad greens
• tomatoes⁣
• carrot chips

My Southern Chicken Salad recipe has the perfect blend of flavor and just enough mayonnaise to give it the right amount of creaminess. This will be a new staple in your lunch routine. Print the healthy chicken salad recipe here.

Chicken Salad Stuffed Avocado

• avocado
• chicken salad
• berries
• banana chips or whole wheat crackers

Stuffing an avocado with my Southern Chicken Salad recipe tastes downright epic and will certainly hold you over until dinner time.

Super Greens Salad

• chopped kale
• veggies
• edamame
• sunflower seeds
• sesame ginger dressing

All of the kale and veggies make this salad a great source of vitamins, minerals, and fiber. Plus, the tangy-sweet sesame ginger dressing makes everything tastes incredible.

Italian Sausage & Peppers Salad

• cooked Italian sausage
• sliced bell peppers
• mixed greens
• salad toppings
• favorite vinaigrette
• fruit

Cooked sausage and peppers make this salad a delicious and hearty option for lunch. It also tastes amazing in a whole wheat sandwich roll!

Sweet Potato Salad

• sweet potatoes
• Greek yogurt & mayo
• seasonings
• hard-boiled eggs
• chopped veggies

Who said potato salad is just a side dish? It also makes a great lunch that can be prepped ahead. In this sweet potato salad Greek yogurt replaces mayonnaise, and white potatoes are swapped out for sweet potatoes to create a healthier option of the iconic salad.

Salmon Salad Pita

• pita round
• canned salmon
• mayo 
• seasonings
• diced celery
• chopped lettuce

If you like tuna salad, then you will love salmon salad! It has a richer flavor and heartier texture compared to tuna salad and offers the benefits of healthy omega-3 fatty acids and protein.

Mayo-Free Egg Salad

• hard-boiled eggs
• Greek yogurt
• seasonings
• rolled deli turkey
• sliced pita wedges or crackers

Thanks to Greek yogurt, this egg salad has the same creamy flavor of the classic recipe but less saturated fat and more protein.

Salsa Chicken Burrito Bowls

• chicken breasts
• salsa
• steamed cauliflower rice
• burrito toppings

Protein: 40 grams

Cauliflower rice makes this burrito bowl a low-carb option and light base for the zesty salsa chicken, guac, and sour cream.

Protein Bento Box

• rolled deli turkey (3-ounces)
• cheese cubes (1-ounce)
• hard-boiled eggs 
• berries
• sliced veggies

Protein: 39 grams

As a busy, full-time working parent, I have to get creative with my meals and pack them at the same time as I pack my kids. And this is one healthy office lunch that I pack for my kids too!

What I love is that there’s nothing to heat up, assemble, or put together. It’s a healthy grab-and-go option for when I just want to get out the door fast and I can easily pack it ahead of time.

Deconstructed Egg Roll

• ground beef or turkey
• cloeslaw mix
• seasonings
• Sriracha
• coconut aminos or soy sauce
• steamed cauliflower rice

Protein: 27 grams

Imagine all of the savory ingredients and flavors of an eggroll in a lightened-up recipe made with lean protein and veggies. Add a drizzle of Sriracha sauce over the top for a mouthwatering meal! Print the Deconsted Eggroll recipe here.

Cobb Salad Lettuce Cups

• large lettuce leaves
• tomatoes
• avocado
• hard-boiled eggs
• chopped deli turkey
• favorite salad dressing

Protein: 21.5g

A crispy lettuce cup filled with your favorite sandwich fillings and drizzled with creamy dressing. It’s hearty enough to enjoy for lunch but won’t leave you feeling weighed down.

Turkey Provolone Lettuce Wraps

• Large lettuce leaves
• deli turkey
• Provolone cheese
• tomato
• avocado
• mustard

Protein: 20 grams

This is a quick meal to assemble and customize with your favorite kinds of cheese, sauce, and sandwich ingredients. You may want to double the lettuce leaves to create a sturdier wrap.

Spinach Bacon Mini Quiches

• eggs
• milk
• chopped spinach
• shredded cheese
• bacon
• black pepper

Protein: 14 grams (per 4 mini quiches)

I love making a pan of these for breakfast or school lunches and I also love having them in the fridge ready for me to pack in a lunchbox in a hurry. The combination possibilities are endless; like taco protein cups, spinach and bacon, pizza protein cups, zesty protein cups, and more.

Bell Pepper Nachos

• sliced bell peppers
• taco meat
• cheese
• your favorite nacho toppings
• guacamole
• veggies

However you load these low-carb nachos, this recipe is packed with flavor and satisfies any craving for chips and salsa.

Grilled Pepperoni Sandwich

• sandwich bread
• mayo
• sliced tomato
• sliced cheese
• pepperoni
• fruit

Cheesy pizza flavors between toasted, buttery bread, you’ll be in love at first bite.

Caprese Sandwich

• baguette
• basil pesto 
• sliced tomato
• sliced whole milk mozzarella
• fresh basil
• balsamic reduction

A very grown-up sandwich with the refreshing ingredients of a Caprese salad in between fresh bakery bread. It’s a keeper.

Toasted Ham & Cheese Sandwich

• sandwich bread
• sliced deli ham
• sliced cheese
• lettuce
• fruit & veggies

Toasting the bread gives this classic sandwich an upgrade in flavor and keeps the sandwich from getting soggy.

Salad Sandwich

• mayo
• sandwich bread
• salad greens
• super-ripe tomato
• avocado
• sliced cheese
• ranch dressing or hummus

All of your favorite salad veggies with a creamy dressing in between slices of bread- it’s a refreshing and delicious lunch. Make it a meal with hard-boiled eggs and fruit.

Ham & Cheese Tacos

• mini flour tortillas
• sliced deli ham
• sliced cheese
• chopped lettuce
• sliced fruit

When you don’t want to make another sandwich with ham and cheese, try these tacos! They’re fun to eat and perfect to use up leftover tortillas.

Hawaiian Grilled Cheese

• thick sandwich bread
• sliced pineapple- fresh or canned
• deli ham
• cheese
• veggies & fruit

Savory ham and melted cheese taste out of this world with the sweet pineapple! You’re going to love this one and want to pack it often.

Hummus & Veggie Club

• sandwich bread
• hummus
• basil pesto
• sliced cheese
• ripe tomato

Hummus and pesto make this simple sandwich a sophisticated and delicious option for the office. It’s full of healthy fats and complex carbs. Feel free to add more of your favorite sandwich fillings! 

BLAT Sandwich

• cloud bread
• crispy bacon
• ripe tomato
• lettuce
• avocado

A delicious combination of bacon, avocado, and tomato in between 2 slices of low-carb cloud bread. It’s perfection! Pack it with extra veggies and fruit.