I’ve said it before and I stand by it: lunch is the hardest meal of the day. It’s in the middle of the day, when you’re probably working or running errands or doing something, and the last thing you want to do is stop and try to figure out what to eat. So I give you: 25 easy and healthy lunch ideas.
When it comes to any meal, I like to look at things we can add, not subtract, to make the meal balanced, filling and satisfying.
Before we go over what to add, it’s important to first note: perfection does not exist. Seriously, when it comes to healthy eating, there’s no such thing as “perfect.” These guidelines are a great guiding force, but should only be used as just that. If not every meal looks like this, don’t sweat it. It’s seriously no big deal.
What to add
A lunch that’ll keep you full and satisfied should contain: carbs, veggies, protein and fat. This combo ensures that the meal has plenty of volume (aka food) so that there’s a decent amount on your plate. It also makes sure you get nutrients that help to keep you full, like protein and fiber. Plus, with a mix of veggies and fats, you’re also getting important micronutrients – vitamins and minerals – that your body needs.
Even when it contains all 4 of these things, your lunch definitely doesn’t need to be complicated. It can be a recipe or even a simple snack plate – there are no rules.
25 easy and healthy lunch ideas
Depending on your preference, whether you’d rather quickly throw something together, cook for 20 minutes, or eat leftovers from the night before, I’ve rounded up 25 different lunch ideas that will never leave you wondering what to make for lunch again.
1. Turkey sandwich with carrots and hummus
Arguably one of the easiest, most classic lunches there is. Throw together 2 slices of whole wheat bread, a few slices of turkey and your condiment of choice. Add some baby carrots and hummus on the side. Done.
2. Harvest bowl with quinoa and veggies
Add in quinoa, whatever veggies you have on hand (cooked or raw), sliced avocado and a fun sauce. Pro tip: buying frozen quinoa allows you make quinoa in the microwave in minutes.
3. Bean and cheese quesadillas
This is one of my favorites – it’s always good and always satisfying. Add a side salad, sautéed peppers and onions, or pepper slices on the side to add a dose of veggies to the meal.
While cooking lunch admittedly takes a little extra time, it’s so worth it the next day when you already have lunch ready to go. Pair these guys with roasted veggies or sweet potato fries to complete the meal.
5. Loaded Greek salad
Salads are always a fun option, as long as they’re filling enough. Make this one super filling by loading up on the veggies (lettuce, tomato, cucumber, onion, olives, etc.), adding fats like feta cheese and dressing, adding protein like chickpeas and a carb like pita bread on the side.
6. Taco salad bowl
A good taco bowl or salad can be customized in so many different ways. Try this Easy Ground Beef Taco Salad for a super filling and delicious option.
This is such a fun way to use zucchini differently. Add ground turkey, chicken or beef to the boats to add some protein. Who can resist that melted cheese?!
8. Loaded yogurt bowl
Like I said, not every meal will have the exact same 4 components and that’s totally okay. Feeling something sweet over savory? Try fruit instead of veggies. Load your yogurt bowl up with Greek yogurt, high fiber cereal, berries and peanut butter. YUM.
9. Egg salad snack plate
Think of this like those egg salad plates you might be see on a deli menu: add egg salad, sliced carrots and celery, crackers or pita and cheese. It’s super quick to put together, especially if you make the egg salad in advance.
10. Veggie fried cauliflower rice
This is the recipe that keeps on giving – it’s packed with so many different veggies, and makes a good amount of leftovers. Once you’ve made it, simply reheat and you’re ready to go.
11. Tuna melt sandwich
Tuna melts are one of the best lunches out there, in my humble opinion. Layer a tuna sandwich with cheese and broil it in the toaster or oven for a few minutes until it’s melted. Add a small salad or veggies and dip on the side to add some veg.
12. Mediterranean style snack plate
Another snack plate that couldn’t be easier to throw together, add: diced cucumbers, cherry tomatoes, feta cheese, olives, pita bread and hummus. This combo never fails.
13. Classic PB&J sandwich
Peanut butter & jelly sandwiches are such a classic for another sweet option. Try adding any fruit of choice on the side to make the lunch a little more filling.
14. Smoked black pepper and salmon Caesar salad
I love pretty much all of my friend Mary Ellen’s recipes and this one is no exception. A crunchy Caesar salad paired with buttery salmon is a match made in lunch heaven.
15. Pesto chickpea pasta
I love bean- and chickpea-based pastas because they’re an easy way to add protein to a meal without having to cook an additional protein source. Mix the pasta with store-bought or homemade pesto and add in veggies like tomatoes or roasted broccoli.
The first time I made curry I was pleasantly surprised by how easy it was to make and how flavorful it is. Mix it up by using any protein source: chicken, beef or even chickpeas all work well.
17. Veggie packed omelet
Breakfast for dinner is never a bad idea. Make an omelet with whatever veggies you have at home and cheese. Add some toast on the side. Easy and delicious.
18. Spicy shrimp tacos with mango salsa
I feel like I don’t even need to say anything about this recipe. Just… make it. Tawnie of Kroll’s Korner makes the most delicious looking recipes and this one is no exception.
19. Veggie pasta bolognese
I love a good pasta with bolognese sauce because it’s filling and always makes enough for leftovers. Plus, what’s better than pasta for lunch?! Try this Vegan Bolognese for a meatless, veggie-packed version.
Sheet pan meals are arguably one of the easiest meals to make because they literally require only one pan. This tofu teriyaki is made with roasted bok choy and snap peas. Pro tip: buy minute rice or frozen rice to prep brown in just minutes.
21. Blueberry sweet potato and grains bowl
This recipe comes from my dietitian friend, Maggie, of Once Upon a Pumpkin. It’s simple to make and has the most delicious flavors and textures.
22. Loaded bagel sandwich
Yep, you read that right: a bagel. For lunch. Pile your bagel up with cream cheese, avocado, lettuce, tomato and onion. It’s a balanced and filling lunch that’s always delicious.
23. Avocado toast with eggs
Top your toast with mashed avocado and hardboiled or poached eggs. Add a salad, roasted or even pickled veggies on the side. And if you have everything but the bagel seasoning at home, sprinkle that on top too.
24. Gluten free Greek pasta salad
This lunch combines two of my all times favorites: Greek salad and pasta. This easy recipe is from my friend and fellow dietitian, Chelsey Amer.
25. Southwestern stuffed sweet potatoes
You can mix and match to make different versions, but this is one of my favorite ways to stuff a sweet potato. This one’s packed with peppers and onions, black beans, but you can also add things like avocado and cheese.
