Easy Lunch Ideas for Work
Mason Jar Salads
Mason jar salads are a fantastic option for a quick and healthy lunch. They’re simple to prepare in advance and can be customized to suit your tastes. The key to a great mason jar salad is layering the ingredients correctly to keep everything fresh and crisp. Start with the dressing at the bottom, followed by hearty ingredients like chickpeas, quinoa or beans. Add your vegetables next; cucumbers, tomatoes and bell peppers are great options. Finally, top with leafy greens like spinach, kale or arugula. When it’s time to eat, shake the jar to distribute the dressing and enjoy a fresh, delicious salad.
Wraps and Roll-Ups
Wraps are a versatile and portable lunch option that you can fill with a variety of ingredients. Start with a tortilla and spread a layer of hummus, guacamole or Greek yogurt as a base. Add lean proteins like turkey or chicken and pile on the veggies such as lettuce, shredded carrots, cucumbers and avocado. Then, roll it up tightly and slice it in half.
Quinoa Bowls
Quinoa bowls are filling and easy to prepare ahead of time. Cook a batch of quinoa at the beginning of the week and store it in the fridge for easy lunch prep. To assemble your bowl, start with a base of quinoa and add a protein such as grilled chicken, shrimp or black beans. Next, layer your favorite vegetables; ideas include roasted sweet potatoes, cherry tomatoes and steamed broccoli. Top with a drizzle of your favorite dressing or sauce. Sprinkle with seeds or nuts for added crunch.
Pasta Salad
Pasta salad is a classic lunch option that can be customized in countless ways. Start with a base of cooked pasta—chickpea, black bean or whole wheat options are great for a healthier twist. Add in your favorite vegetables, such as cherry tomatoes, cucumbers, bell peppers and olives. For protein, consider adding grilled chicken or tuna. Toss everything together with a light vinaigrette or pesto, and you’ve got a tasty, filling lunch that’s great for meal prepping.
Veggie and Hummus Plate
For a light, refreshing lunch, try a veggie and hummus plate. Slice up a variety of raw vegetables including carrots, cucumbers, bell peppers, celery and cherry tomatoes. Pair them with a generous scoop of hummus for dipping. You can also add some whole-grain crackers, pita bread or a hard-boiled egg for extra protein. This lunch is not only quick to prepare but also packed with fiber and nutrients to keep you satisfied.
Stri-Fry
Stir-fry is an excellent option for using up leftover vegetables and proteins from dinner. Start by sautéing garlic and ginger in a bit of oil, then add your leftover vegetables. Toss in your protein of choice, such as chicken, beef or shrimp. Add a splash of soy sauce or teriyaki sauce and serve over rice or noodles. This lunch is quick to reheat and full of flavor, making it an ideal option for busy workdays.
Avocado Toast
Start with a slice of whole-grain bread and top it with mashed avocado. You can keep it simple with just a sprinkle of salt and pepper, or get creative with toppings like sliced tomatoes, radishes, smoked salmon or a poached egg.
Soup and Salad
If you’re looking for a comforting lunch, a soup and salad combo is always a great option. Prepare a batch of your favorite soup—whether it’s a hearty vegetable, lentil, or chicken noodle—and pair it with a simple side salad. This combination is easy to prepare in advance and can be quickly reheated.
With a little planning and preparation, you can enjoy delicious, healthy lunches at work without spending hours in the kitchen. These ideas are versatile, quick to prepare and perfect for busy workdays. By incorporating a variety of ingredients and flavors, you can keep your lunches both exciting and satisfying.
