30+ Healthy Lunch Ideas

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These healthy lunch ideas will have you counting down the minutes until mealtime. Trust me. These dishes will be a true game changer for your lunch routine: they are not only packed with flavor but also a breeze to make. Ready to make healthy eating both delicious and effortless?

collage of healthy lunch ideas

Whoever said that healthy eating had to be boring?

Not me, that’s for sure!

That’s why I’ve put together the ultimate list of healthy lunch ideas that will keep you satisfied without scrimping on the flavor front.

With every dish boasting tons of protein, healthy fats, and a mountain of veggies, you’ll be eating balanced meals in a flash!

Oh, and did I mention that they taste as good as they look and are quick and easy to prepare, and are perfect for meal prepping?

Jump to the end of the article for 5 Healthy Lunch Tip Ideas.

30+ Best Healthy Lunch Ideas

Featuring everything from wraps to bento boxes and hearty soups, these tasty dishes will make mealtime something to look forward to every day.

Sandwich, Wrap, and Tacos Lunch Ideas

From mouthwatering sandwiches to spicy tacos, here you’ll find a selection of easy lunch ideas that feature energy-boosting carbs!

Pasta and Noodles

These are the most delicious pasta and noodle dishes loaded with wholesome ingredients and rich sauces!

Totally drool-worthy.

Lunch Bowls and Salads

If you’re craving simple bowls and salads that you can meal-prep ahead of time (and eat cold!), these versatile recipes have got you covered.

Soups You Can Easily Reheat

There’s nothing better than a glorious soup by a roaring fire when the weather cools down.

From chunky soups to creamy bowls of blended butternut squash, these recipes heat up perfectly in the microwave or on the stove.

5 Healthy Lunch Tip Ideas

1. Load up on veggies

The easiest way to create a nutritious lunch is by adding plenty of veggies to your plate.

Not only will they add crunch and texture to simple salads and pasta dishes, but they’ll add lots of essential vitamins of fiber to your diet!

Whether you enjoy radishes and cucumber or carrots and broccoli, there is always room for more veggies at lunchtime. 

Even if that means making a simple lettuce salad to include as a side dish!

2. Use whole grains for pasta, sandwiches, and more

Whole-grain foods are more nutritionally dense than foods made with white flour.

They typically contain more folic acid, fiber, vitamins, and minerals than white alternatives.

Plus, they can reduce your risk of type 2 diabetes which is a huge point in their favor! 

It’s an easy swap that’ll help you be and feel much healthier.

If you’re looking for ideas, these grains are all fabulous choices:

  • Wild rice
  • Brown rice
  • Quinoa
  • Bulgur
  • Rye
  • Millet
  • Popcorn
  • Barley
  • Sorghum
  • Whole wheat pasta
  • Whole wheat bread

3. Embrace healthy fats

Healthy fats are sometimes called monounsaturated or polyunsaturated fats, and they keep joints healthy while keeping you fuller for longer.

Healthy fats make dishes taste incredible and help your body absorb vitamins A, D, and E more efficiently!

You’ll typically find healthy fats in avocados, certain oils, nuts, olives, fish, and seeds.

You don’t need much to make a positive impact on your health, either.

So, don’t fear the fat!

4. Use herbs and spices to season your lunch

The main thing that people worry about with healthy food is blandness.

But if you use herbs and spices to season your food, you’ll actually enjoy eating healthy dishes!

Many spices are rich in antioxidants and have anti-inflammatory properties too!

So, not only do they add serious flavor to your food, but they’ll work their magic from the inside out.

5. Eat seasonally

Eating seasonally is an excellent way to save money on healthy vegetables while getting the freshest ingredients possible.

The easiest way to do this is to check which vegetables are in season for your part of the world.

For example, strawberries and lettuces are summertime picks, while butternut squashes and brussels sprouts are fall and winter favorites.

The flavors will be way more intense and take your food to new heights.

I promise!

More Healthy Recipes You’ll Love

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Healthy Bento Box Lunch Ideas

Looking for healthy lunch ideas? These 6 healthy bento box lunch ideas are packed with a healthy balance of protein, fresh veggies, and whole grains. The best part? The boxes can be enjoyed at room temperature. School lunch and work lunch break approved!
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Lunch
Cuisine: Asian, Indian, Japanese, Mexican, Vegan, Vegetarian
Servings: 6 serving
Author: Sara Trezzi

Ingredients

Vegetarian Bento Box

Curry Bento Box

  • 1 serving 10-Minute Chickpea Curry
  • ¾ cup cooked brown rice - around ¼ cup uncooked rice per bento box – can substitute with naan bread
  • ¼ cup roasted spicy cashews - or sub for roasted chickpeas
  • 5 cherry tomatoes - diced
  • ½ cucumber - diced
  • 1 tablespoon red onion - chopped
  • ½ tablespoon olive oil
  • ½ teaspoon chili powder
  • ½ teaspoon ground cumin
  • 1 tablespoon lime juice - or lemon juice, or vinegar
  • salt
  • Cilantro leaves

Mexican Bento Box

  • ½ cup canned black beans - drained and rinsed
  • ¼ cup fresh sweet corn - if not in season, substitute with frozen sweet corn
  • ½ medium red bell pepper - diced
  • 5 cherry tomatoes - diced
  • 1 tablespoon red onion - chopped
  • 1 cup romaine lettuce - finely sliced
  • 1 tablespoon cilantro - chopped
  • 1 tablespoon fresh lime juice
  • ½ tablespoon extra virgin olive oil
  • ¼ teaspoon cumin
  • salt
  • ½ avocado
  • 1 tablespoon lime juice
  • 1 tablespoon red onion - chopped
  • 1 slice jalapeno - chopped
  • ½ tablespoon cilantro - chopped
  • salt
  • ½ fresh sweet corn - boiled or roasted
  • tortilla chips

Japanese Inspired Bento Box

  • 1 egg
  • ½ teaspoon soy sauce
  • 1 teaspoon mirin - substitute with rice vinegar + ½ teaspoon raw brown sugar
  • 1 pinch of salt
  • 1 tablespoon extra-virgin olive oil
  • ½ cup red cabbage - finely shredded
  • ½ white cabbage - finely shredded
  • 1 small carrot - cut into matchsticks
  • 2 teaspoons black sesame seeds
  • 4-5 cilantro leaves
  • ½ teaspoon miso paste
  • ½ tablespoon soy sauce
  • ½ tablespoon toasted sesame oil
  • ½ tablespoon rice vinegar
  • 1 tablespoon water
  • 1 teaspoon grated ginger
  • ¾ cup cooked brown rice - around ¼ cup uncooked rice per bento box
  • ½ cup spicy salt & chili edamame
  • 2 slices smoked wild salmon - or fresh sushi-grade salmon

Chicken Teriyaki Bento Bowl

Vegan Bento Box

Instructions

Vegetarian Bento Box (click here for notes and tips)

  • Prepare the Mediterranean quinoa salad according to these instructions.
  • Assemble all ingredients into your bento box. Let everything cool down at room temperature before sealing.

Curry Bento Box (click here for notes and tips)

  • Prepare the chickpea curry according to these instructions.
  • Prepare the roasted spicy cashews according to these instructions. Or you can add roasted chickpeas, as an alternative.
  • Prepare the salad: mix all the ingredients in a bowl and set aside.
  • Assemble all ingredients into your bento box. Let everything cool down at room temperature before sealing.

Mexican Bento Box (click here for notes and tips)

  • Prepare the salad dressing: mix all the dressing ingredients in a small glass jar, and set aside.
  • Prepare the Mexican salad: In a small bowl, mix all the salad ingredients. If eating the bento box after a few hours, add the dressing. If you plan to eat the bento box after a few days, keep the dressing separate and add it just before eating.
  • Prepare the guacamole: In a small bowl, mash half avocado, add the lime juice, chopped red onion, chopped cilantro, and chopped jalapeno, and season with salt.
  • Assemble all ingredients into your bento box.

Japanese Inspired Bento Box (click here for notes and tips)

  • In a small bowl, beat the egg well using a fork. Add the soy sauce, mirin, and a tiny pinch of salt and mix until all the ingredients are combined. If you don’t have mirin, you can add rice vinegar and a ½ teaspoon of brown sugar to give it a bit of sweetness.
  • Heat a small skillet at medium-high temperature, and with the help of a pastry brush or a kitchen towel, spread a light layer of oil. Pour a thin layer of egg mixture into the skillet. Once the egg has cooked slightly, roll it into a cylinder and let it cook for another few seconds. Remove the omelet from the pan, let it cool slightly, and press it a bit before slicing it into thin rolls.
  • In a small bowl, whisk together the ginger, miso, rice vinegar, soy sauce, sesame oil, and water and set it aside. In another bowl, toss the cabbage, carrots, cilantro leaves, and sesame seeds together with the dressing.
  • Assemble all ingredients into your bento box.

Chicken Teriyaki Bento Box (click here for notes and tips)

  • Heat the oil in a large frying pan over high heat. Add the chicken and let it brown for 3 minutes on each side, then remove from the pan and set aside.
  • Combine the sauce ingredients and pour into the pan. Let the sauce come to a boil and cook for 1-2 minutes until it starts to thicken. Then add the chicken and its resting juices back into the pan. Cook for 2-4 minutes, turning it quite often until the chicken is cooked through and the sauce is nice and sticky. Remove from the heat, let it rest for a few minutes, and cut into slices.
  • In a small bowl, whisk together the rice vinegar, soy sauce, sesame oil, and water and set it aside. In another bowl, toss the mixed salad leaves, radish, and sesame seeds together with the dressing.
  • Assemble all ingredients into your bento box.

Vegan Bento Box (click here for notes and tips)

Notes

How to Store: Food safety and properly storing a bento box go hand in hand. The food should be cooled to room temperature before being closed inside the box to prevent bacterial growth and to avoid the food going soggy.
*For nutritional information, check each recipe individually.

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