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Struggling to find easy, healthy lunches for work that are quick, delicious, and keep you energized? Whether you’re at home or on the go, this guide is packed with simple, nutritious meal ideas and recipes to make lunchtime a breeze!

Easy healthy lunches for work or home blog cover.

Healthy Recipes  •  Meals

Easy, Healthy Lunches for Work or Home to Keep You Energized

By: PILATESBODY by Kayla and Mindful Menu

Eating a balanced, nourishing lunch is essential for maintaining energy and focus throughout the day. Whether you’re working from home, heading to the office, or simply need something quick and easy, having a repertoire of healthy lunch ideas can make a world of difference. Here’s a roundup of creative, simple, and nutritious options that will keep you fueled and satisfied without spending hours in the kitchen. You can find all of these recipes below and in the FREE Mindful Menu app for Apple or Android.

JUMP TO RECIPES

Why Easy, Healthy Lunches Matter

When your day is packed with meetings, errands, workouts, and everything in between, it’s way too easy to skip lunch or settle for something quick (and not-so-nutritious). But what you eat mid-day matters more than you think! A balanced lunch packed with protein, fiber, and healthy fats can help you stay energized, curb those afternoon cravings, and keep your mind sharp. Plus, packing a healthy lunch means you’re less likely to grab expensive takeout or feel the dreaded 3 p.m. slump. Whether you’re working from home or hustling at the office, having simple, nourishing meal options is a game-changer for your focus, energy, and mood.

Meal Prep Ideas to Save Time and Money

Meal prepping isn’t just for fitness influencers—it’s a lifesaver for anyone juggling a busy schedule. Taking a little time to prep your lunches for the week means fewer last-minute decisions and way less temptation to grab expensive (and often less healthy) takeout. It helps you stay on track with your health goals while saving both time and money. Think about it: prepping a few protein-packed bowls or easy salads on Sunday can save you at least 30 minutes each day and cut down on stress during the workweek. Plus, you’ll always have something nutritious on hand, which means no more staring into the fridge wondering what to eat!

Meal prep for easy healthy lunches for work and home.

Tips for Quick and Healthy Lunch Prep

Making healthy lunches doesn’t have to be time-consuming! Start by planning ahead—set aside time on Sunday or the night before to prep key ingredients for the week. Batch cooking staples like quinoa, roasted veggies, or grilled chicken can save time and make assembling meals effortless. Additionally, investing in high-quality containers helps keep portions organized and meals fresh. Stick to simple recipes with minimal ingredients and short prep times to stay consistent. Lastly, aim for a balanced mix of protein, healthy fats, and fiber to ensure your lunches are both satisfying and nutritious.

Easy healthy lunches for work or home.

Healthy Lunches FAQ

Is it okay to meal prep easy, healthy lunches for a week?

Yes! Most meals will last 4–5 days in the fridge, so prepping on Sunday sets you up for a stress-free week.

How can a beginner start meal prepping?

Start small! Pick 2–3 easy, healthy lunches, batch-cook proteins, and prep grab-and-go veggies to mix and match.

How do I plan a week of easy, healthy lunches for work?

Choose balanced meals with protein, healthy fats, and fiber, then prep ingredients in bulk to keep things simple. Think protein-packed options like grilled chicken with quinoa, taco bowls, or turkey and avocado wraps.

What is an easy lunch to bring to work?

Mason jar salads, wraps, grain bowls, and bento boxes make great easy healthy lunches that travel well.

How do I keep meal-prepped lunches from getting soggy?

Store wet ingredients separately, use airtight containers, and layer salads with dressing on the bottom.

What are some high-protein easy, healthy lunches?

Try grilled chicken bowls, hard-boiled eggs with veggies, tuna salad, or quinoa and black bean wraps.

Can I freeze meal-prepped lunches?

Yes! Soups, grain bowls, and burritos freeze well—just avoid fresh greens and dairy-based sauces.

What are quick no-cook lunch ideas?

Greek yogurt with nuts, hummus and veggie wraps, cottage cheese with fruit, or deli meat roll-ups.

Healthy salad, silverware, and a glass of lemon water on a pink marble background.

Quick and Healthy Lunch Ideas for All-Day Energy

Easy, Healthy Lunches for Work or Home – Our Top Picks

  1. Salad in a Jar
  2. Big Mac Meal Prep Salad
  3. Greek Quinoa Salad
  4. Caprese Pasta Salad
  5. Vegan Curry and Chickpea Wrap
  6. Easy Turkey Wrap
  7. Turkey Taco Meal Prep Bowls
  8. Avocado Toast with Egg
  9. Stuffed Sweet Potato

Easy, Healthy Lunches: Salads

Salad in a Jar

Salads are a classic healthy lunch, but transporting them can be messy. Enter the “salad in a jar,” a meal prep game-changer that keeps ingredients fresh and makes assembling lunch a breeze. Use a mason jar or another meal prep container. Below you’ll find a DIY recipe as well as one of my favorite meal prep salads. For more inspiration check out these other mason jar salad recipes!

Basic Ingredients:

  • Base (Dressing): 2–4 tablespoons of your favorite dressing (balsamic vinaigrette, tahini dressing, etc.)
  • Layer 1 (Crunchy Veggies): Cherry tomatoes, cucumbers, carrots, or bell peppers
  • Layer 2 (Proteins): Grilled chicken, chickpeas, hard-boiled eggs, or tofu
  • Layer 3 (Grains): Quinoa, brown rice, or couscous (optional)
  • Layer 4 (Greens): Spinach, arugula, kale, or romaine lettuce
  • Toppings: Nuts, seeds, or shredded cheese

Instructions:

  1. In a mason jar or tall container, pour the dressing at the bottom.
  2. Add crunchy vegetables next (they won’t get soggy from the dressing).
  3. Layer proteins, followed by grains, and finally add the leafy greens.
  4. Top with your favorite extras like nuts, seeds, or cheese.
  5. When ready to eat, shake the jar well and pour it into a bowl or eat directly from the jar.

Big Mac Meal Prep Salad

Big Mac meal prep salad in mason jars.

Makes 4 salads

Basic Ingredients:

  • Base (Dressing): 2–4 tablespoons of your favorite dressing (balsamic vinaigrette, tahini dressing, etc.)
  • Layer 1 (Crunchy Veggies): Cherry tomatoes, cucumbers, carrots, or bell peppers
  • Layer 2 (Proteins): Grilled chicken, chickpeas, hard-boiled eggs, or tofu
  • Layer 3 (Grains): Quinoa, brown rice, or couscous (optional)
  • Layer 4 (Greens): Spinach, arugula, kale, or romaine lettuce
  • Toppings: Nuts, seeds, or shredded cheese

Instructions:

  1. Cook 1 lb ground beef with salt and diced yellow onion in a skillet over med-high heat. Cook and crumble meat until fully cooked (about 10 mins).
  2. While the meat and onion cook, prepare the following Big Mac sauce ingredients together: 1/2 cup light mayo, 2 tbsp ketchup, 1 tbsp relish. (This sauce is amazing so you may want to make extra!)
  3. Divide sauce among 4 mason jars. Top with ground beef, then layer with onions, pickles, tomatoes, cheese and lettuce. 
  4. Serve by dumping into a large bowl and enjoy!

Greek Quinoa Salad

Mediterranean flavors come together in this protein-packed and refreshing quinoa bowl. This bowl is full of fiber, protein, and healthy fats, ensuring long-lasting energy throughout your day.

Ingredients:

  • 1–2 chicken breast (cooked and diced)
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup cucumber, diced
  • 1/4 cup Kalamata olives, sliced
  • 1/4 cup crumbled feta cheese
  • 1/4 cup chickpeas (optional)
  • 2 tablespoons olive oil
  • 1–2 cups shredded Romaine lettuce
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Greek quinoa salad.

Instructions:

  1. In a large bowl, combine quinoa, tomatoes, cucumber, olives, feta, and chickpeas. Add diced chicken. 
  2. Drizzle with olive oil and lemon juice, then toss to combine.
  3. Season with salt and pepper to taste. Serve over chopped romaine if desired. 
  4. Pack into a container for a quick, ready-to-eat lunch. (Omit romaine if meal prepping and add it right before serving. Or make into a mason jar salad and follow the order above.)

Caprese Pasta Salad

Caprese pasta salad.

This entire recipe is designed to be made ahead of time. In fact it tastes better when it has a chance to chill in the fridge for at least 30–45 minutes. You can premake the entire recipe and save a little extra sauce to drizzle on top just before serving. (The pasta noodles will absorb some of the liquid in the fridge.)

Ingredients:

  • 1/4 cup olive oil
  • 1/4 cup balsamic vinegar
  • 1 tbsp honey
  • 1 clove garlic (minced)
  • 3 cups elbow macaroni noodles 
  • 1 cup mozzarella pearls
  • 1 1/4 cup tomatoes (cherry) chopped in half
  • 1/2 cup basil leaves torn into small pieces
  • sea salt to taste 
  • ground black pepper to taste

Instructions:

  1. Cook macaroni noodles according to directions, drain and rinse with cold water. Set aside to cool.
  2. While the noodles are cooking, prepare the dressing by combining the following ingredients: ¼ cup balsamic vinegar, ¼ cup olive oil, 1 tbsp honey, 1 clove garlic (minced), Salt/pepper to taste. Make or save extra sauce if you plan to eat this throughout your week. The noodles will absorb the liquid in the fridge so this will allow you to have extra to add. 
  3. Mix the cooled pasta, mozzarella, tomatoes and basil in a large bowl.
  4. Pour dressing over salad and mix well. Season with salt and pepper if needed. 
  5. Enjoy right away or for a more intense flavor, chill in the fridge for at least 30 mins.

If you like this recipe, give this pasta salad a try too!

Easy, Healthy Lunches: Wraps

Vegan Curry and Chickpea Wrap

Makes 4 wraps

Ingredients:

  • 1 tbsp Red Thai Curry Paste 
  • 1 tbsp peanut butter (creamy) 
  • 1 tbsp tamari or soy sauce 
  • 1 tbsp pure maple syrup
  • 1 tbsp lime juice
  • 1/4 tsp ground ginger
  • 1/4 tsp garlic powder
  • 2–3 tbsp water for thinning sauce
  • 1 (15 oz) can chickpeas drained & rinsed
  • 4 tortillas (gluten free if needed) 
  • 1 cup broccoli slaw (optional) 
  • 1 lime (optional) for serving
  • 1 lime (optional) for garnish
Easy, healthy lunches for work. Vegan curry and chickpea wraps.

Instructions:

  1. In a small bowl, combine 1 tbsp curry paste, 1 tbsp peanut butter, tamari (or soy sauce), maple syrup, lime juice, ground ginger and garlic powder. Whisk together well until smooth.
  2. Once combined, slowly pour in some water to help thin out your sauce (1–2 tbsp) and stir again.
  3. Add drained and rinsed chickpeas to the sauce. Feel free to mash some of the chickpeas if desired, but not necessary. Stir gently to evenly combine.
  4. Lay the tortillas flat and add some broccoli slaw greens. Top with chickpea mixture and fold over to close. Enjoy!

Easy Turkey Wrap

Easy, healthy lunches for work and home. Turkey wrap.

Wraps are quick lunch option that require very little prep. You can be creative or keep it simple and the possibilities are endless! Let these recipes inspire you and then get creative with ingredients you already have on hand. Here are some more yummy wrap recipes!

Makes 1 wrap

Ingredients:

  • 1 large tortilla
  • 3–4 slices of turkey breast
  • 1/2 avocado, sliced or mashed
  • 1 handful of spinach or mixed greens
  • 1 slice cheddar cheese 
  • 1 tablespoon hummus, mustard or mayonnaise

Instructions:

  1. Lay the tortilla flat and spread hummus, mustard or mayonnaise as a base.
  2. Layer turkey, avocado and spinach evenly.
  3. Roll the tortilla tightly, tucking in the edges as you go.
  4. Slice in half for easy handling.

Why it Works:

This wrap combines lean protein, healthy fats, and fiber, making it a balanced meal that’s easy to take on the go.

Easy, Healthy Lunches: Meal Prep Bowls

Teriyaki Chicken Meal Prep Bowls (2 versions)

Ingredients:

Chicken and Sauce:

  • 1 lb chicken breast, cut into bite-sized pieces
  • 1/4 cup low-sodium soy sauce
  • 2 tbsp honey or brown sugar
  • 1 tbsp rice vinegar
  • 1 tbsp sesame oil
  • 2 cloves garlic, minced
  • 1 tsp grated ginger
  • 1 tbsp cornstarch mixed with 2 tbsp water (optional, for thickening)
Easy, healthy lunches for work and home. Asian noodle bowls.

Vegetables:

  • 2 cups broccoli florets
  • 1 red bell pepper, thinly sliced
  • 1/2 cup baby corn (optional)

Bases:

  • 1 cup cooked brown or white rice
  • 4 oz soba noodles or whole-wheat spaghetti

Instructions:

  1. Cook the Base: Prepare rice and noodles according to package instructions. Set aside.
  2. Prepare the Sauce: In a bowl, mix soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger. Set aside.
  3. Cook the Chicken: Heat a non-stick skillet or wok over medium heat. Add a splash of oil and cook chicken until fully cooked (5–7 minutes). Remove and set aside.
  4. Stir-Fry Vegetables: In the same skillet, add the broccoli, bell pepper, carrot, and baby corn. Stir-fry for 5–7 minutes until vegetables are tender-crisp.
  5. Combine Sauce and Chicken: Return chicken to the skillet, pour in the sauce, and cook for 2–3 minutes. If you’d like a thicker sauce, stir in the cornstarch slurry and cook until thickened.
  6. Assemble Meal Prep: Divide the chicken and vegetable mixture into meal prep containers. Pair half with rice and the other half with noodles. Sprinkle with sesame seeds and green onions if desired.
  7. Store in the fridge for up to 4 days. Enjoy!

Turkey Taco Meal Prep Bowls

Turkey taco meal prep bowls.

Makes 4 bowls 

This flavorful taco-inspired bowl is the perfect choice for a healthy, fast lunch. Packed with lean ground turkey, fiber-rich brown rice, and a fresh homemade salsa, it’s both satisfying and nutritious. Prep it ahead for an easy grab-and-go option that stays fresh for days. With bold spices and customizable toppings like shredded mozzarella, it’s a delicious way to keep your meals exciting and balanced!

Ingredients:

  • 1 cup brown rice (long grain)
  • 1/8 tsp sea salt
  • 3 tbsp lime juice
  • 3/4 lb ground turkey
  • 2 tbsp taco seasoning
  • 2/3 cup water
  • 1 pint tomatoes (cherry)
  • 1 jalapeño finely chopped
  • 1/4 cup onion (red) diced
  • 1 cup corn
  • 1/2 cup mozzarella (shredded) (optional)

Instructions:

  1. Cook brown rice according to package directions, adding a dash of lime juice and 1/8 tsp salt to the cooking water or rice after it’s cooked. 
  2. Allow to cool slightly before portioning out.
  3. Add ground turkey to a medium pan and cook over medium heat, breaking it up with a spatula until no longer pink (approximately 10 minutes).
  4. Sprinkle the taco seasoning over the cooked meat, then add 2/3 cup water. Stir and simmer for a couple of minutes, until the sauce has thickened.
  5. Remove from heat and allow to cool slightly before portioning out.
  6. Combine the following salsa ingredients and toss together: 1 pint cherry tomatoes (halved), 1 jalapeno (finely chopped), 1/4 cup red onion (finely chopped), 2 tbsp lime juice, 1/8 teaspoon salt.
  7. To assemble bowls, divide ingredients evenly between four 2-cup capacity meal prep containers. Add cheese if desired.
  8. Store in the fridge for up to 4 days.

Notes:

  • You may serve cold or warm up in the microwave before enjoying. If you plan to heat it, we suggest removing the salsa and then adding it back in after warming.
  • Other toppings that would be great in this recipe: roasted sweet potato, avocado slices (add just before serving), salsa, black beans, bell peppers, sour cream.

Here’s another great meal prep bowl recipe to try.

More Easy, Healthy Lunches

Avocado Toast with Egg

This trendy lunch is simple yet packed with flavor and nutrients. Avocado toast is quick to make and provides a balanced mix of carbs, protein, and healthy fats.

Ingredients:

  • 1–2 slices of whole-grain bread
  • 1/2 avocado, mashed
  • 1 boiled, poached, or fried egg
  • Optional toppings: cherry tomatoes, arugula, chili flakes, or feta cheese
Avocado egg toast.

Instructions:

  1. Toast the bread until golden.
  2. Spread mashed avocado evenly on each slice.
  3. Top with the egg and any additional toppings of your choice.
  4. Sprinkle with a pinch of salt and pepper.

Stuffed Sweet Potato

Sweet potato with avocado and vegetables.

Makes 2 potatoes 

These loaded sweet potatoes are a vibrant, nutrient-packed option for a quick and easy lunch. Whether you’re short on time or prefer the classic oven-roasted method, this recipe has you covered. The microwave method is perfect for busy days, while the oven method gives you that classic roasted flavor. Sweet potatoes are a great base that pairs well with fresh, colorful toppings, making this dish as healthy as it is delicious.

Ingredients:

  • 2 medium sweet potatoes
  • 1 ripe avocado, diced
  • 1 red bell pepper, thinly sliced
  • 1/4 cup sour cream (or plain Greek yogurt)
  • 2 tbsp chopped fresh cilantro
  • Olive oil, for drizzling
  • Salt and pepper, to taste
  • Optional toppings: shredded cheese, hot sauce, or lime wedges

Instructions:

Cook the sweet potatoes.

Microwave Option:

  • Wash and dry the sweet potatoes. Pierce them several times with a fork.
  • Place one sweet potato on a microwave-safe plate and microwave on high for 5–7 minutes, turning halfway through, until tender when pierced with a knife.
  • If cooking both potatoes at once, microwave for 8–10 minutes, checking for doneness. Let them cool slightly before handling.

Oven Option:

  • Preheat your oven to 400°F.
  • Wash and dry the sweet potatoes. Pierce them several times with a fork.
  • Place the sweet potatoes on a baking sheet and bake for 40–50 minutes, or until tender when pierced with a knife.

Prepare the Toppings:

  • While the sweet potatoes cook, dice the avocado and slice the bell pepper.
  • Chop the cilantro and gather any additional toppings you’d like to use.

Assemble the Loaded Sweet Potatoes:

  • Carefully slice each cooked sweet potato open lengthwise and use a fork to slightly fluff the inside.
  • Drizzle with a little olive oil and season with salt and pepper.
  • Add a dollop of sour cream, then layer on the avocado, bell pepper slices, and cilantro.
  • Serve immediately, with optional toppings like shredded cheese, hot sauce, or a squeeze of lime for added flavor.

Here’s another great meal prep bowl recipe to try.

Healthy Lunch Accessories

Airtight glass containers.

Glass Containers

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A stainless steel Bento box.

Bento Box

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Stainless steel mixing bowls.

Mixing Bowls

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A black insulated lunch bag.

Insulated Bag

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Three mason jars.

Mason Jars

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Japanese stainless steel kitchen knife.

Kitchen Knife

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Mindful Menu

Mindful Menu is a meal planning and prep app designed for busy families. You can create a custom plan from over 800 recipes. You’ll get an automatic shopping list, meal prep list, and can even shop online for groceries using Instacart, Amazon, or Walmart! Save unlimited favorites, print or email your plan and add your own notes to any recipe. Make your meal planning a breeze by using our free Apple or Android app.

Mindful Menu App on Phone.
Mindful Menu App on Phone.

Mindful Menu

Mindful Menu is a meal planning and prep app designed for busy families. You can create a custom plan from over 800 recipes. You’ll get an automatic shopping list, meal prep list, and can even shop online for groceries using Instacart, Amazon, or Walmart! Save unlimited favorites, print or email your plan and add your own notes to any recipe. Make your meal planning a breeze by using our free Apple or Android app.

What are your go-to easy, healthy lunches for work or home?

Quick and healthy lunches don’t have to be boring or time-consuming. With a little planning and creativity, you can enjoy delicious, balanced meals that fuel your day—whether you’re working at home, in the office, or on the go. Try these recipes and watch your lunch game transform into a highlight of your day! You can find all of these recipes (plus 800 more!) by downloading the FREE Mindful Menu app. Available for Apple and Android. 

Your Friend & Pilates Expert,

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Kayla Brugger
Founder of PILATESBODY by Kayla

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Free Beginner Pilates 10-Day Core + Ab Challenge

10 days to build a solid Pilates foundation, activate your deep core, and master the power of breathwork with my Free Online Course Guide and Daily On-Demand Pilates Workout Videos

YES, I WANT IT!
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Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.

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