30+ Healthy Lunch Ideas

If juicy tomatoes, peppery arugula, and fresh basil sound heavenly, you can’t go wrong with this Caprese sandwich!

It’s always a regular feature in my weekly lunch menu as I can’t get enough of the herby flavors and creamy mozzarella. It reminds me of my time in Capri. A dream!

Plus, it’s so easy to make.

Just throw the ingredients inside a hunk of crusty focaccia layered with gorgeous pesto (a must!), and you’re good to go!

If you adore Mexican spices but aren’t feeling burritos or tacos, this vegan crunch wrap is a perfect alternative.

It comes together in just 45 minutes and can be stuffed with everything from tofu and crunchy tortilla chips to black beans and tangy cabbage. 

Hello, customization!

Cook until golden brown and drizzle with cashew queso for a total taste sensation.

Plus, it’s a great way to meet your protein and fiber requirements for the day!

This protein-rich lunch idea is the perfect way to spice up a plant-based diet.

It combines soft seeded bread with crunchy veggies and a moreish chickpea filling for a satisfying dish that’s ideal for beating the mid-afternoon slump.

Simply pulse your filling, slice your fresh vegetables, and assemble the sandwich for a result that’ll make you the envy of the entire office.

When I’m looking to spice up my meal prep routine, I’ll make go straight for this avocado sandwich.

It’s the perfect mix of creamy and crunchy, featuring layers of lemony hummus, smooth avocado, and a bunch of fresh vegetables.

But honestly, it’s the vibrant and intense tartness from the sundried tomatoes that makes this sandwich shine!

It’s one of my favorite lunch recipes when I want something hearty and satisfying.

I’m a sucker for hearty wraps, and this nutrient-packed lunch is a lifesaver on busy days.

It gets seriously rich flavors from roasted red peppers, kalamata olives, tomatoes, arugula, and provolone.

So, there’s no need to worry about the temptation of the local deli with these bad boys!

Oh, and did I mention that the healthy ingredients are sturdy enough to be prepped several days ahead?

Dreamy.

Breakfast might be the most important meal of the day, but why not switch things up by having eggs for lunch instead?

This frittata sandwich is loaded with fluffy eggs and gets a flavorful punch from the baby spinach, sundried tomatoes, and creamy avocado mash.

As this recipe freezes well, I often meal prep them in batches for an entire week of fuss-free lunches!

I make these healthy wraps almost every week, and I’m yet to get tired of them!

They’re filled with hearty chickpeas for a decent protein kick. 

But it’s the crisp kale salad and zingy honey-Dijon vinaigrette that’ll have you coming back for seconds.

And as a born and bred Italian, I always add a touch of nutty parmesan to boost the dressing!

Eat them solo, or throw a few nori chips or roasted chickpeas onto your plate for a cheeky hint of crunch. 

Who doesn’t love taco night?

These quick and easy chickpea tacos combine spiced buffalo chickpeas with creamy avocado, Mexican crema, and cilantro for a fresh flavor.

I’ll usually dial up the spice by adding more hot sauce, but feel free to leave it out if you’re making them for school lunches!

Oh, and don’t forget to add those vibrant green onions and red cabbage for crunch!

These black bean quesadillas have my heart, as they’re packed with plant-based protein and taste just as good the next day.

I can’t get enough of the mellow creaminess from the spreadable cheese. 

But it’s the sweet roasted red peppers and complex spice blend that steal the show!

These guys are ready in minutes, and you can easily prep the quesadilla filling in advance to make things easier if you’re working from home.

If you’re a fan of the finer things in life, this high-maintenance egg salad sandwich is the bomb.

It’s a slight labor of love as you need to make hard-boiled eggs and homemade mayonnaise.

But trust me when I say that the mix of Dijon mustard, egg yolks, and tangy lemon juice really makes a difference to the final flavor.

And the pop of color from the watercress leaves? So bougie and delicious.

This hummus pasta is one of my all-time favorite healthy pasta recipes that’s ready in just 20 minutes!

It combines sweet and zingy sun-dried tomatoes with zesty lemon, fresh basil, and your choice of pasta for an unbeatable mid-week lunch.

The hummus gives the dish its signature creaminess. 

But don’t sleep on smooth texture and the hit of healthy fat from the extra virgin olive oil!

My final tip? Complement the amazing aromatics in the base with a hunk of garlic bread.

This pasta salad bowl is my go-to perfect lunch when I don’t have much time on my hands.

It’s loaded with healthy carbs for an energy boost and is beautifully balanced with chickpeas, olives, and sundried tomatoes for a Mediterranean vibe.

Plus, you can’t beat the signature crunch from the red onion, bell peppers, and cherry tomatoes!

So good!

If I’m in the mood for hot lunches that are completely hassle-free, I’ll pull out roasted red pepper pasta.

It's seriously amazing and so easy to make, perfect for when you have a little time to cook.

The creaminess is out of this world, making it an absolute winner for any pasta lovers.

I often make the sauce the day before and have lunch ready in no time.

This simple lemon pasta is one of my favorite healthy recipes that switches out high-calorie dairy products for tangy lemon!

The richness in this recipe comes from vegan butter, garlic, and lemon, which work together to create a bright and zingy sauce that you’ll love.

And don’t even get me started on the pop of color and gentle spice you get from the red pepper flakes!

I promise that this dish will quash those carb cravings in an instant without hampering any weight loss efforts.

No list of healthy lunches would be complete without this rich and creamy dish!

This vegetarian recipe swaps out meat for tender zucchini and a generous sprinkle of parmesan cheese. 

Oh, and don’t forget those delightfully crunchy almonds that give the recipe a fabulous mouthfeel!

It’s the perfect summer recipe as it’s incredibly fresh and herby. 

But a warm bowl of this veggie-filled pasta is equally comforting when the cold weather starts to bite!

You won’t believe how easy these vegetable stir-fry noodles are to whip up.

The gloriously chewy noodles pair perfectly with the vibrant veggies for a well-rounded meal that’s ready in just 15 minutes (yes, really!).

And don’t even get me started on the stir-fry sauce.

It’s perfectly balanced with soy sauce, rice vinegar, maple syrup, ginger, and chili flakes for a warming and slightly acidic flavor.

One of the best easy options for those stressful days!

Have you been craving a quick, easy, and affordable lunch with a generous dose of spice? 

Well, this penne Arrabiata is here to save the day!

The star of the show is a rich tomato sauce that’s simmered in olive oil and packed with garlic and chili flakes.

Although it’s simple to prepare, the result packs plenty of flavors and is surprisingly complex.

Sprinkle the piping-hot pasta with a generous amount of parsley, and you’ll be ready to dig in.

There’s nothing better than authentic Italian flavors, fresh vegetables, and homemade pesto right?

I certainly don’t think so!

This wonderful dish combines al dente pasta, tender potatoes, and crunchy green beans with a garlicky and herbaceous sauce.

Feel free to use noodles, fusilli, or even potato gnocchi for something slightly different!

And the result? It’s a Genoese marvel packed with savory flavors and plenty of good-for-you nutrients.

Top tip: Make the pesto ahead of time and freeze it. Defrost it overnight, and you’ll have delicious pasta ready for lunch in 10 minutes.

If you love teriyaki-glazed chicken, spicy edamame, and a glorious soy sauce and sesame dressing, then you need to try this recipe!

This teriyaki bento box is easy to prep the night before and is loaded with umami flavors that’ll transport you straight to Tokyo.

Just cook the chicken, prepare the chili edamame, toss the salad, and watch the magic happen!

Looking for even more? Add a sneaky pinch of furikake seasoning to the mix.

This Mediterranean lunch box is a colorful and wholesome delight that’ll have you counting down the minutes until you can tuck in!

And it’s just overflowing with fresh flavors.

Juicy tomatoes? Of course! Olives and crunchy chickpeas? You bet.

And don’t forget that creamy homemade hummus that makes the entire box a dippable dream!

Plus, it’s compact enough to enjoy on those busy days when you have to dine al desko (I know, I am funny!).

This colorful salad is a total game-changer if you are looking for ways to add more protein to your diet. 

This vegetarian powerhouse salad is perfect for making ahead and is made with quinoa, chickpeas, black beans, and eggs for a serious protein punch.

Plus, the fresh and crispy veggies give this salad a gorgeous mouthfeel that makes every bite a pleasure.

I slather it with a lemon and Dijon dressing, but feel free to eat it au naturel if you prefer!

You might think that a straightforward chicken salad would be dull.

But this spectacular recipe combines irresistible Mediterranean ingredients with marinated chicken and creamy avocado for a super-tasty dish.

What’s more, it’s absolutely loaded with proteins and healthy fats!

Throw the cold ingredients into a box for a make-ahead meal, or enjoy it fresh with a squeeze of lemon.

Chase away the Monday Blues with this Japanese Bento Box!

It goes without saying that this box is super aesthetically pleasing.

But it also combines a tangy cabbage salad with whole grain rice, sushi-grade fish, and a tamagoyaki-inspired omelet for an authentic finish.

Between you and me, I love sprinkling the edamame beans with a few chili flakes and spicy salt for more depth!

The perfect make-ahead lunch.

Turn your next lunch break into a bona fide fiesta with this Mexican rice bowl!

It’s loaded with protein-rich black beans, roasted red peppers (for a hint of sweetness!), creamy avocado, and wholesome brown rice.

But oh man, the rich garlicky dressing and the tang from the lime juice and chili flakes are truly unforgettable.

In short, it’s heaven in a bowl!

I love putting together this hummus bowl when I'm pressed for time.

It’s bursting with fresh Mediterranean flavors from the leafy greens and juicy black olives.

 But trust me, it’s the sharp and tangy feta that lifts the entire dish!

Not only does it contain a boatload of dietary fiber to aid digestion, but the yummy chickpeas supercharge the dish with protein.

What can I say? It’s an overachiever!

Colorful veggies, tons of texture, and sophisticated Asian-fusion flavors? 

Sign me up!

This salmon poke is a wonderful midday meal that contains sushi-grade fish, rice, and pickled cucumber for fermented goodness.

I’ll usually make this bowl with crunchy vegetables like radishes, edamame, cabbage, or carrots. But you’ll often catch me throwing in a few mango cubes for a hint of sweetness!

Top these healthy bowls with sesame seeds, cilantro leaves, or spring onions if you’re looking for me.

Anything goes when lunch looks this good!

Also check: Tuna Poke Bowl or Tofu Poke Bowl

I can’t get enough of this Mediterranean quinoa salad as it’s hearty, crunchy, and stuffed with seasonal veggies!

Oh, and did I mention that it can be thrown together in just 30 minutes?

I make this almost every week during the summer with tomatoes, red onion, cucumber, and olives for a wonderful crunch.

But there’s so much scope to get creative by tossing in everything from black beans and carrots to feta cheese!

If you want to try a veggie-filled lunch that’s brimming with fall flavors, this butternut squash buddha bowl is perfect.

The roasted butternut squash lends the dish a slight sweetness and buttery texture, while the kale, lentils, and mushrooms offer a hit of protein.

It also never tastes bland, thanks to the anti-inflammatory turmeric tahini dressing!

The perfect balanced meal for a successful day.

Next up, we have this incredible couscous salad with a bright lime basil vinaigrette.

This nutritious salad boasts a hearty mix of couscous, sweet potatoes, black beans, feta, and spinach for an exciting flavor profile.

The pistachios add a distinctive nuttiness and crunch, while the zingy dressing brings an earthiness thanks to the basil.

It’s summery and fresh and will keep you ticking over until dinner!

Nothing spices up a classic salad like protein-rich tuna and chickpeas!

This vibrant salad is bulked out with creamy avocado, tomatoes, and cucumber before being drenched in a delicious lemon garlic dressing.

Whether you’re trying to boost your vitamin C intake or adore healthy fats, this fibrous recipe has it all!

I’m downright obsessed with this comforting Tuscan farro soup.

This chunky and hearty dish is the perfect winter warmer and boasts an impressive nutrient profile thanks to the farro, cannellini beans, and kale.

Seriously, talk about protein-rich recipes that’ll keep you full until dinnertime!

Throw in the wide range of veggies and aromatic base of garlic and onions, and it’s easy to see this recipe is a surefire winner.

This turmeric chickpea soup is one of my all-time favorite chickpea recipes, as it’s just so wholesome.

From the smooth and sweet butternut squash and warming spices to the crunchy topping of roasted chickpeas, it’s the ultimate comfort food.

Plus, you get tons of vitamins and minerals from the dark leafy greens!

Grab a hunk of crusty (or sourdough!) bread, and you’ll have a satisfying and nutritious meal on your hands in minutes.

This quick lentil soup is made with red split lentils, onion, olive oil, and spices for a filling dish loaded with Middle Eastern flavors.

It’s one of my go-to fall soup recipes as it’s thick, satisfying, and made with a handful of pantry staples.

And hey, it works beautifully with a slice of herby farinata if you want to add bulk to each bite!

This simple recipe is up there with the best of them, so don’t sleep on it.

It’s no secret that I’m a huge fan of butternut squash.

This amazing vegetable is creamy, full of flavor, and has just the right amount of sweetness for a hearty soup!

This butternut squash soup blends gorgeous aromatics with fresh sage, carrots and celery, and vegetable stock for a next-level savory taste.

BTW, I love topping this soup with pumpkin seeds and fresh herbs for an earthiness and crunch!

Forget those cans of Campbell’s when you can’t be bothered to cook.

This warming carrot and ginger soup is about to become your best friend.

Carrots, ginger, red split lentils, onions, extra-virgin olive oil, and turmeric are all you need to pull this recipe together.

If you’re feeling fancy, add a swirl of coconut milk for an extra hit of creaminess!

The perfect satisfying dish for those cooler days.