32 Healthy & Easy Lunch Ideas for Work (For Any Diet & Goal)
Posted on August 5, 2024
Packing a healthy lunch for work can feel like a chore, but it's one of the most effective ways to control your nutrition, save money, and stay on track with your health goals. To make it easier, we've curated 32 goal-specific lunch ideas across 8 popular dietary lifestyles. Find your fit and revolutionize your midday meal!
Vegetarian Lunches
Plant-powered meals focused on whole foods, perfect for fueling your day without the meat.
Ingredients:
- 1 cup cooked brown lentils
- 1/4 cup chopped walnuts
- 2 cups mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 2 tbsp light vinaigrette
Instructions:
- Layer ingredients in a jar: dressing first, then hard veggies, lentils, greens, and nuts on top.
Estimated Macros:
420
Kcal
20g
Protein
45g
Carbs
18g
Fat
Benefit: High in fiber and protein to keep you full for hours, preventing afternoon snacking.
Ingredients:
- 1.5 cups cooked quinoa
- 1 cup black beans
- 1/2 cup corn
- 1/4 cup crumbled feta (optional)
- 2 tbsp cilantro-lime dressing
Instructions:
- Combine all ingredients in a portable container. Mix well before eating.
Estimated Macros:
550
Kcal
25g
Protein
80g
Carbs
15g
Fat
Benefit: Quinoa is a complete protein, and combined with beans, it provides the essential amino acids for muscle repair.
Ingredients:
- 1 can (15oz) chickpeas, mashed
- 1 large whole wheat tortilla
- 1 cup spinach
- 1/4 red onion, thinly sliced
- 1/4 cup Kalamata olives
- 2 tbsp hummus
Instructions:
- Spread hummus on a tortilla, top with mashed chickpeas and veggies, then roll it up.
Estimated Macros:
480
Kcal
18g
Protein
70g
Carbs
15g
Fat
Benefit: Packed with heart-healthy fats, fiber, and a wide array of vitamins from the diverse vegetables.
Ingredients:
- 7oz firm tofu, cubed
- 1 cup shelled edamame
- 1 cup broccoli florets
- 2 tbsp soy sauce
- 1 tsp sesame oil
- 1/2 cup cooked brown rice
Instructions:
- Stir-fry tofu and broccoli. Add edamame and sauces at the end. Serve over a small portion of brown rice.
Estimated Macros:
450
Kcal
30g
Protein
40g
Carbs
18g
Fat
Benefit: High in protein to support muscle maintenance with controlled carbs for fat loss.
![C CREST [10 Pack] Glass Meal Prep Containers with Lids](/product-images/meal-prep/c-crest-10-pack-glass-meal-prep-containers-food-storage-containers-with-lids-airtight-glass-lunch-boxes.png)
C CREST [10 Pack] Glass Meal Prep Containers with Lids
Simplify meal prep with C CREST's 10-pack glass containers! Made from durable borosilicate glass, they're microwave, oven (up to 700℉), freezer, and dishwasher safe. Airtight, leak-proof lids keep food fresh for work, gym, or travel. Stackable design saves space and is lead-free!
$42.49
View ProductVegan Lunches
100% plant-based meals that are delicious, satisfying, and completely free of animal products.
Ingredients:
- 1 homemade black bean patty
- 2 large lettuce leaves (for wrap)
- 1/4 avocado, sliced
- Tomato and onion slices
Instructions:
- Cook patty at home. Assemble in a lettuce wrap at work to avoid sogginess.
Estimated Macros:
350
Kcal
15g
Protein
40g
Carbs
15g
Fat
Benefit: Low-calorie, high-fiber meal that's incredibly filling and flavorful without the processed carbs.
Ingredients:
- 4oz tempeh, cubed
- 2oz soba noodles
- 1/2 cup shredded carrots
- 3 tbsp peanut sauce
- 1 tbsp crushed peanuts
Instructions:
- Pre-cook tempeh and noodles. Combine with sauce and veggies before packing.
Estimated Macros:
580
Kcal
30g
Protein
65g
Carbs
22g
Fat
Benefit: Tempeh is a protein-dense soy product that provides a solid foundation for muscle growth.
Ingredients:
- 4 rice paper wrappers
- 1/2 cup julienned carrots & cucumbers
- 1/2 cup baked tofu strips
- Fresh mint and cilantro
- 2 tbsp peanut dipping sauce
Instructions:
- Soften wrappers in water, fill with veggies and tofu, and roll tightly.
Estimated Macros:
400
Kcal
15g
Protein
50g
Carbs
15g
Fat
Benefit: A fresh, vibrant way to eat a wide variety of raw vegetables and their micronutrients.
Ingredients:
- 1 cup lentil and vegetable base
- 1 cup sweet potato mash topping
- 1 cup steamed green beans on the side
Instructions:
- Make a batch and portion into microwave-safe containers for a hearty, balanced meal.
Estimated Macros:
480
Kcal
22g
Protein
75g
Carbs
8g
Fat
Benefit: Perfectly balanced protein from lentils and complex carbs from sweet potato for fuel and muscle support.
Fullstar Vegetable Chopper and Spiralizer - 4 in 1
Revolutionize meal prep with the Fullstar 4-in-1 Vegetable Chopper! This TikTok sensation quickly chops, slices, and dices fruits and vegetables, saving you time and effort. Features rust-resistant stainless steel blades, a non-skid base, built-in catch tray, and is completely dishwasher safe. Your essential kitchen gadget!
$49.99
View ProductMediterranean Lunches
Inspired by the vibrant, heart-healthy cuisines of Greece and Italy. Rich in olive oil, fresh veggies, and lean proteins.
Ingredients:
- 3 cups mixed greens
- 1/2 cup cucumber, tomatoes, red onion
- 10 Kalamata olives
- 3oz grilled halloumi cheese
- 2 tbsp lemon-oregano vinaigrette
Instructions:
- Pack salad and dressing separately. Add grilled halloumi just before eating.
Estimated Macros:
450
Kcal
20g
Protein
15g
Carbs
35g
Fat
Benefit: Low in carbs, high in flavor and satisfying fats that keep you full and energized.
Ingredients:
- 6oz grilled chicken breast, diced
- 1 cup cooked orzo pasta
- 1/4 cup sun-dried tomatoes
- 1 cup spinach
- 2 tbsp lemon juice and olive oil
Instructions:
- Combine all ingredients. Can be enjoyed cold or quickly heated.
Estimated Macros:
600
Kcal
45g
Protein
55g
Carbs
20g
Fat
Benefit: A fantastic combination of lean protein and easily digestible carbs for post-workout recovery or midday fuel.
Ingredients:
- 1/2 cup hummus
- 1 whole wheat pita, cut into wedges
- 1 cup mixed veggie sticks (cucumber, carrots, bell pepper)
Instructions:
- Pack hummus in a container with a separate section for the fresh veggies and pita.
Estimated Macros:
450
Kcal
15g
Protein
60g
Carbs
18g
Fat
Benefit: High in fiber, healthy fats, and provides a variety of vitamins and minerals through the colorful veggies.
Ingredients:
- 4 lean turkey meatballs
- 1.5 cups zucchini noodles (zoodles)
- 1/2 cup marinara sauce
- 1 tbsp Parmesan cheese (optional)
Instructions:
- Prepare meatballs and sauce ahead. Pack zoodles raw and microwave with sauce to heat and soften.
Estimated Macros:
420
Kcal
35g
Protein
20g
Carbs
20g
Fat
Benefit: High-protein, low-carb meal that satisfies pasta cravings while supporting lean muscle mass.
Etekcity Food Kitchen Scale, Digital Grams and Ounces, Stainless Steel
Master your cooking and meal prep with the Etekcity Digital Kitchen Scale! Weighing up to 11 lbs with 1g accuracy, it's perfect for baking, keto, and portion control. Its sleek stainless steel design is compact, easy to clean, and features a clear LCD display. Effortless and precise!
$13.99
View ProductKeto Lunches
High-fat, very-low-carb meals designed to keep your body in a state of ketosis.
Ingredients:
- 4oz grilled chicken
- 2 strips bacon, crumbled
- 1 hard-boiled egg
- 1/2 avocado
- 1oz blue cheese
- 2 tbsp ranch dressing
Instructions:
- Pack all components separately and assemble at work to maintain freshness.
Estimated Macros:
550
Kcal
40g
Protein
8g
Carbs
40g
Fat
Benefit: Extremely low in carbs and very high in satiety from fat and protein, crushing cravings.
Ingredients:
- 5oz leftover steak, sliced
- 1/2 an avocado
- 1 cup cauliflower rice
- 1/2 cup sautéed bell peppers and onions
Instructions:
- A perfect way to use dinner leftovers. Just heat and eat.
Estimated Macros:
600
Kcal
45g
Protein
15g
Carbs
42g
Fat
Benefit: Red meat is a powerhouse of protein and creatine, essential for strength and muscle development.
Ingredients:
- 5oz baked salmon fillet
- 1 cup spinach sautéed with 2oz cream cheese and garlic
- 1 cup steamed asparagus
Instructions:
- This meal reheats beautifully in the microwave for a decadent and healthy office lunch.
Estimated Macros:
580
Kcal
40g
Protein
12g
Carbs
42g
Fat
Benefit: Rich in Omega-3s from salmon and key nutrients like iron and potassium from spinach.
Ingredients:
- 1 can (5oz) tuna mixed with 2 tbsp mayo
- 1/4 cup diced celery and onion
- 1 whole avocado, halved
Instructions:
- Pack the tuna salad separately and simply scoop it into the avocado half at lunchtime.
Estimated Macros:
450
Kcal
30g
Protein
10g
Carbs
33g
Fat
Benefit: A near-perfect ratio of protein and healthy fats with virtually zero carbs. Ideal for fueling workouts while in a deficit.
COSORI Air Fryer 9-in-1, TurboBlaze, 6-Qt, Dark Gray
Revolutionize cooking with the COSORI TurboBlaze Air Fryer! This 9-in-1 appliance uses 3600 rpm TurboBlaze technology for incredibly crispy, juicy results with up to 95% less oil. Enjoy 9 functions, 5 fan speeds, and precise 90-450°F heat for faster, quieter, and perfectly cooked family meals in a compact 6-quart design.
$119.99
View ProductGluten-Free Lunches
Delicious and satisfying meals made without wheat, barley, or rye. Perfect for those with celiac disease or gluten sensitivity.
Ingredients:
- 1 can (5oz) chicken
- 2 tbsp Greek yogurt or avocado mayo
- 1/4 cup diced celery, red onion
- 4 large lettuce leaves (iceberg or butter)
Instructions:
- Mix chicken salad ingredients. Pack separately from lettuce leaves to assemble at work.
Estimated Macros:
350
Kcal
35g
Protein
8g
Carbs
18g
Fat
Benefit: Low-carb and refreshing, this meal avoids gluten-containing bread while being high in protein.
Ingredients:
- 5oz sliced beef
- 1.5 cups broccoli florets
- 3 tbsp gluten-free tamari sauce
- 1 tsp grated ginger and garlic
- 1 cup cooked quinoa
Instructions:
- Stir-fry beef and broccoli with tamari, ginger, and garlic. Serve over a bed of protein-rich quinoa.
Estimated Macros:
580
Kcal
45g
Protein
50g
Carbs
20g
Fat
Benefit: Beef is rich in iron and creatine, crucial for energy and muscle building, paired with a complete protein carb source.
Ingredients:
- 1 large bell pepper, halved
- 4oz cooked ground turkey
- 1/2 cup cooked brown rice
- 1/4 cup black beans & corn
- 1/4 cup tomato sauce
Instructions:
- Bake peppers stuffed with the mixture. They reheat perfectly in a microwave.
Estimated Macros:
450
Kcal
30g
Protein
45g
Carbs
15g
Fat
Benefit: A colorful and balanced meal packed with vitamins from the peppers and lean protein and fiber from the filling.
Ingredients:
- 2 gluten-free chicken sausages
- 1 cup Brussels sprouts
- 1 cup sweet potato chunks
- 1 tbsp olive oil and seasonings
Instructions:
- Toss everything on a sheet pan and roast until cooked through. Easy cleanup and perfect for meal prep.
Estimated Macros:
480
Kcal
30g
Protein
40g
Carbs
22g
Fat
Benefit: Controlled carbs and high protein in a simple, one-pan meal that supports building muscle while in a caloric deficit.
Instant Pot Duo 7-in-1 Electric Pressure Cooker, 6 Quart
Simplify your cooking with the Instant Pot Duo 7-in-1! Pressure cook, slow cook, sauté, steam, make rice/yogurt, warm, or sterilize. Cook up to 70% faster with 13 smart programs. Features a pro-grade stainless steel pot, easy steam release, and over 10 safety mechanisms. Perfect for families!
$107.69
View ProductPescatarian Lunches
Focusing on fish and seafood as the primary protein source, these meals are rich in omega-3 fatty acids.
Ingredients:
- 1 can (5oz) tuna in water
- 2 tbsp Greek yogurt
- 1/4 cup diced celery
- 1 bell pepper, halved
- 1 tsp Everything bagel seasoning
Instructions:
- Mix tuna salad. Stuff into raw bell pepper halves for a crunchy, low-calorie vessel.
Estimated Macros:
320
Kcal
38g
Protein
12g
Carbs
12g
Fat
Benefit: High-protein, low-carb, and full of satisfying crunch. A great way to get veggies in.
Ingredients:
- 5oz cooked shrimp
- 1/2 diced avocado
- 1/4 cup red onion, cilantro, jalapeño
- Juice of 2 limes
- Serve with 1 cup of quinoa
Instructions:
- Combine all ingredients and let the flavors meld. The lime juice 'cooks' the ingredients. Serve with quinoa on the side.
Estimated Macros:
500
Kcal
35g
Protein
45g
Carbs
18g
Fat
Benefit: Shrimp is an incredibly lean and high-protein source, perfect for muscle repair without excess fat.
Ingredients:
- 4oz smoked salmon
- 1 large cucumber, sliced thickly
- 2oz cream cheese or dairy-free alternative
- Fresh dill and capers for garnish
Instructions:
- Top cucumber slices with cream cheese, a piece of salmon, and a sprinkle of dill and capers.
Estimated Macros:
380
Kcal
25g
Protein
8g
Carbs
28g
Fat
Benefit: An excellent source of anti-inflammatory Omega-3s and a hydrating, nutrient-rich base from the cucumber.
Ingredients:
- 6oz tilapia fillet
- 1 tbsp blackening seasoning
- 1.5 cups cauliflower rice
- 1 cup sautéed green beans
Instructions:
- Pan-sear the seasoned tilapia. Microwave the cauliflower rice and green beans for a quick assembly.
Estimated Macros:
400
Kcal
45g
Protein
15g
Carbs
18g
Fat
Benefit: Very high protein to carb ratio, making it ideal for muscle preservation during a fat loss phase.
T-fal Ultimate Hard Anodized Nonstick Cookware Set, 17 Piece, Black
Elevate your cooking with the T-fal Ultimate 17-piece cookware set! Featuring durable hard anodized construction and long-lasting titanium nonstick, cooking and cleanup are effortless. Thermo-Spot technology ensures perfect preheating, while oven-safe design and comfortable silicone handles offer versatility. Master any recipe with confidence!
$269.99
View ProductPaleo Lunches
Based on the foods of our ancestors, the Paleo diet emphasizes whole foods, lean proteins, fruits, and vegetables, while avoiding grains, legumes, and dairy.
Ingredients:
- 5oz ground pork or turkey
- 2 cups shredded cabbage and carrots
- 2 tbsp coconut aminos
- 1 tsp grated ginger, 1 clove garlic
- 1 tsp sesame oil
Instructions:
- Sauté the ground meat, then add veggies and sauces until cooked. It's all the flavor of an egg roll without the wrapper.
Estimated Macros:
400
Kcal
30g
Protein
15g
Carbs
25g
Fat
Benefit: A very low-carb, high-volume meal that is packed with flavor and incredibly filling.
Ingredients:
- 6oz ground turkey
- 1/2 grated apple
- 1 tbsp almond flour
- Spices
- 1 medium roasted sweet potato
Instructions:
- Combine ingredients, form meatballs, and bake. Perfect for meal prepping.
Estimated Macros:
550
Kcal
40g
Protein
45g
Carbs
23g
Fat
Benefit: Lean protein from turkey combined with natural, paleo-friendly carbs from apple and sweet potato for energy.
Ingredients:
- 3 strips crispy bacon
- 1 cup cherry tomatoes
- 3 cups mixed greens
- 1/2 sliced avocado
- 2 tbsp paleo-friendly ranch dressing
Instructions:
- A deconstructed classic. Combine all ingredients in a bowl for a satisfying and nutrient-dense salad.
Estimated Macros:
480
Kcal
15g
Protein
18g
Carbs
40g
Fat
Benefit: A great source of healthy fats from avocado and bacon, plus vitamins from the greens and tomatoes.
Ingredients:
- 6oz slow-cooked pulled pork (sugar-free rub)
- 1 cup vinegar-based coleslaw (no mayo)
- 1 cup roasted Brussels sprouts
Instructions:
- Make a large batch of pulled pork in a slow cooker for easy meal prep throughout the week.
Estimated Macros:
500
Kcal
45g
Protein
20g
Carbs
28g
Fat
Benefit: Extremely high in protein to support muscle, with minimal carbs to encourage fat burning.
Ninja Foodi Power Blender & Food Processor Combo (SS401, Silver)
Master your kitchen with the Ninja Foodi Power Blender System! Its 1600-Peak-Watt motor effortlessly handles frozen ingredients for smoothies, bowls, and nut butters. Enjoy precise food processing, nutrient extraction, and 7 Auto-iQ programs. Dishwasher-safe for easy cleanup. Your ultimate blending and processing solution!
$259.99
View ProductDairy-Free Lunches
Enjoy flavorful and satisfying meals completely free of milk, cheese, yogurt, and other dairy products.
Ingredients:
- 1/2 cup red lentils
- 1/2 cup light canned coconut milk
- 1.5 cups vegetable broth
- 1 tbsp curry powder, 1 tsp turmeric
- Onion, garlic, ginger
Instructions:
- Sauté aromatics, then add liquids and lentils. Simmer until tender. Great for making a big batch.
Estimated Macros:
380
Kcal
18g
Protein
55g
Carbs
10g
Fat
Benefit: Very high in fiber, which promotes fullness and aids digestion, in a creamy, dairy-free base.
Ingredients:
- 6oz diced chicken breast
- 1 cup jasmine rice
- 1.5 cups steamed broccoli
- Sauce: 3 tbsp tamari, 1 tsp sesame oil, 1 tsp fresh ginger
Instructions:
- Cook chicken, rice, and broccoli. Toss with the simple, flavorful dairy-free sauce.
Estimated Macros:
580
Kcal
45g
Protein
70g
Carbs
12g
Fat
Benefit: A classic muscle-building combination of lean protein and easily digestible white rice to fuel recovery.
Ingredients:
- 1 can (5oz) tuna
- 1 cup cannellini beans
- 1/4 cup diced red onion, celery
- 1 tbsp olive oil, juice of 1/2 lemon
- 1 tbsp fresh parsley
Instructions:
- Gently mix all ingredients. A refreshing, mayo-free take on tuna salad.
Estimated Macros:
420
Kcal
35g
Protein
40g
Carbs
13g
Fat
Benefit: Combines heart-healthy Omega-3s from tuna with fiber and plant-based protein from white beans.
Ingredients:
- 2 dairy-free Italian sausages
- 2 cups kale
- 1 cup diced sweet potatoes
- 2 cups chicken broth
- Onion and garlic
Instructions:
- Brown sausage, sauté aromatics, add broth and potatoes. Simmer until tender, then stir in kale.
Estimated Macros:
450
Kcal
28g
Protein
35g
Carbs
20g
Fat
Benefit: A hearty, high-protein soup with controlled carbs to provide energy for workouts while supporting fat loss.
Vtopmart 8 Pack Glass Food Storage Containers with Airtight Lids
Simplify meal prep and food storage with Vtopmart's 8-pack glass containers! Featuring various sizes for all needs, these durable borosilicate glass containers are safe for oven, microwave, freezer, and dishwasher. Enjoy 100% leak-proof, airtight lids, BPA-free materials, and stackable design for easy organization.
$32.99
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