When you’re busy at work and home, meal planning is one of the first things to fall off of your to-do list.
That’s especially true when it comes to lunch.
We get it—you’ve got deadlines, kids to shuffle around and the gym to squeeze in. But if lunch turns into grabbing something from the vending machine, you’re not doing your brain or your body any favors.
The power of a nutritious and quick lunch cannot be overstated—it’s the fuel that keeps you going, ensuring you stay productive, energetic and fit.
Many studies suggest that lunch, and not breakfast, is the most important meal of the day [1]. Eating a healthy lunch improves energy levels, concentration and metabolic rate (aka, your rate of burning calories) [2].
That sounds good and all, but how can you work a healthy lunch into your busy lifestyle seven days a week?
Below, we’ll introduce you to five powerfully healthy lunch ideas that are easy to prepare and designed to keep you satisfied, slim and full of energy.
Whether you’re in a rush or just hate staring at the fridge wondering what to eat, these lunches are your ticket to a healthier, more productive you.
What Makes a Healthy Lunch?
All healthy lunches are composed of the same basic ingredients. When you learn what they are, it becomes much easier to plan your meals.
A solid lunch packs in proteins, fiber, good carbs and healthy fats (as well as essential vitamins and minerals) to keep you charged through the day.
Here’s a breakdown of these vital nutrients:
- Proteins: The building blocks of your cells, proteins are crucial for repairing tissues and maintaining muscle health. Think grilled chicken, tofu and legumes.
- Fiber: Found in fruits, vegetables and whole grains, fiber helps regulate your digestive system and keeps you feeling full longer.
- Healthy Fats: Sources like avocados, nuts and olive oil provide energy and support cell growth.
- Complex Carbs: Carbs are your body’s primary energy source, but not all carbs are good carbs. Choose whole grains, brown rice and sweet potato to keep your weight and blood sugar under control.
The key is to balance these nutrients so you don’t get too many of one and too little of another.
For example, eating too much protein can cause indigestion or weight gain from calorie-dense foods like meat. Fiber helps to balance out your protein, controlling your weight, digestion and blood sugar.
To maintain a balanced lunch, try to follow The Plate Method. Fill ½ of your plate with vegetables, ¼ with complex carbs and ¼ with lean protein [3]. Save fruit for snacking between meals.
What about those vitamins and minerals?
If you eat a variety of vegetables with lunch and snack on fruit during the day, you’ll cover many of your nutrient bases. However, it’s still a good idea to take a daily multivitamin to fill in the cracks.
For example, if you work indoors, you may not get enough vitamin D. This is because vitamin D comes primarily from sunlight and not your diet. A multivitamin will help keep your nutrient levels topped off.
5 Healthy Lunches for Busy Professionals
These are some of our favorite lunches for busy days. They are all made from the super-healthy nutrients we covered above, and they taste fantastic.
Salad Jars: Portable and Packed with Nutrition
Salad jars are not just a feast for the eyes. They are a tasty combo of convenience and nutrition, perfect for busy people on the go.
Preparing your salads in jars makes them easy to carry, eat and clean up. Plus, you can close it up if you don’t have time to finish in one sitting. Reusing jars is eco-friendly too, and you won’t have to worry about someone walking away with another piece of your Tupperware!
Here’s how to make two tasty salad jar recipes:
Asian-Inspired Sesame Chicken Salad Jar
Ingredients:
- 1 grilled chicken breast, sliced
- 1 cup mixed greens (spinach, arugula, and lettuce)
- 1/2 cup shredded carrots
- 1/2 cup sliced red bell peppers
- 1/4 cup edamame
- 2 tbsp chopped green onions
- 1 tbsp sesame seeds
- 2 tbsp Asian sesame dressing
Instructions:
- At the bottom of a clear jar, pour the Asian sesame dressing.
- Layer the shredded carrots, sliced red bell peppers, and edamame over the dressing.
- Add the grilled chicken slices on top of your veggie layers.
- Continue layering with mixed greens and green onions.
- Finish off by sprinkling sesame seeds on top.
- Seal the jar and refrigerate until you’re ready to enjoy. Shake well before eating.
Vegetarian Greek Salad Jar
Ingredients:
- 1 cup quinoa, cooked
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/2 cup chickpeas, rinsed and drained
- 1 cup spinach leaves
- 2 tbsp feta cheese, crumbled
- 2 tbsp Greek vinaigrette
Instructions:
- Start with pouring the Greek vinaigrette into the bottom of the jar.
- Add a layer of quinoa as the base, then layer cherry tomatoes, cucumber, and red onion.
- Next, add the chickpeas, ensuring a good mix of textures.
- Top with fresh spinach leaves and sprinkle with crumbled feta cheese.
- Seal the jar tightly. When ready to eat, give the jar a good shake to mix all the ingredients with the dressing.
Wrap it Up: Healthy Wraps for On-the-Go
Wraps are a fantastic lunch option for those who need a nutritious meal. But the wraps you get from the vending machine or the nearby fast food joint are often packed with fats, sugar and processed ingredients.
Luckily, wraps are quick to make at home and easy to eat on the move. Packed with flavor, our favorite wraps provide a balanced mix of proteins, healthy fats and essential vitamins, making them a complete meal.
Here are two healthy lunch ideas – wrap edition – to add to your meal plan:
Turkey and Avocado Wrap with Whole Grain Tortilla
Ingredients:
- 1 whole grain tortilla
- 3 oz. sliced turkey breast
- 1/2 ripe avocado, sliced
- 1/4 cup mixed greens (spinach, arugula, or lettuce of your choice)
- 2 slices of tomato
- 1 tbsp hummus
- 1 tsp mustard (optional)
- Salt and pepper to taste
Instructions:
- Lay the whole-grain tortilla flat on a clean surface.
- Spread the hummus evenly across the tortilla, adding mustard if desired.
- Layer the mixed greens on the tortilla, followed by slices of turkey, avocado, and tomato.
- Season with salt and pepper to your liking.
- Carefully roll the tortilla into a wrap, ensuring the fillings are snug inside.
- Cut the wrap in half for easier eating, and wrap it in foil or parchment paper for portability.
Veggie Hummus and Spinach Wrap
Ingredients:
- 1 spinach tortilla
- 2 tbsp hummus
- 1/4 cup shredded carrots
- 1/4 cup cucumber, julienned
- 1/4 cup red bell pepper, julienned
- 1/4 cup purple cabbage, shredded
- 1/4 avocado, sliced
- 1 tbsp feta cheese, crumbled
- A handful of fresh spinach leaves
Instructions:
- Start by spreading the hummus across the spinach tortilla as the base layer.
- Add a bed of fresh spinach leaves over the hummus.
- Distribute the shredded carrots, cucumber, red bell pepper and purple cabbage evenly over the spinach.
- Place avocado slices on top and sprinkle with crumbled feta cheese.
- Season with a pinch of salt if desired.
- Roll the tortilla tightly, tucking in the edges as you go, to form a wrap.
- Slice in half and wrap securely for a nutritious meal that’s ready to enjoy anywhere.
Protein-Packed Bento Boxes
Bento boxes are an efficient way to enjoy a balanced, portion-controlled lunch that’s rich in nutrients.
Perfect for busy individuals, these portable meals are easy to prep and can be customized with all sorts of proteins, vegetables, and grains to keep you energized throughout the day.
Bento boxes might take a bit more time to prep at first, but once you get into the habit, they actually make meal prep easier.
When preparing protein such as fish or grilled chicken, we recommend incorporating it into a family dinner as well.
Then, you don’t have to spend extra time or money just to make your bento boxes.
Here are two protein-packed bento box ideas that are simple and delicious:
Grilled Chicken Skewers with Quinoa and Veggies
Ingredients:
- 2 grilled chicken skewers (chicken breast pieces marinated in olive oil, lemon juice, salt and pepper)
- 1/2 cup cooked quinoa
- 1/4 cup cherry tomatoes
- 1/4 cup cucumber slices
- 1/4 cup carrot sticks
- 2 tbsp hummus or tzatziki sauce for dipping
- A small handful of mixed nuts for a crunchy snack
Instructions:
- Prepare the grilled chicken skewers by marinating chicken breast pieces and grilling them until fully cooked.
- In one section of the bento box, place the cooked quinoa as a healthy grain base.
- Arrange the cherry tomatoes, cucumber slices, and carrot sticks in separate sections for a colorful and crunchy vegetable serving.
- Include a small container of hummus or tzatziki sauce for dipping the veggies.
- Add the grilled chicken skewers on top of the quinoa or in a separate compartment.
- Finish off with a small handful of mixed nuts for an extra protein and energy boost.
Salmon and Avocado Sushi Bites
Ingredients:
- 4 pieces of salmon sushi or 6 pieces of salmon maki (homemade or store-bought)
- 1/2 avocado, sliced
- 1/2 cup edamame beans, steamed and lightly salted
- 1/4 cup sliced bell peppers
- 1 small mandarin orange, peeled and separated into segments
- A small portion of pickled ginger and wasabi (optional)
Instructions:
- If making sushi rolls at home, prepare them with cooked salmon, sushi rice, and nori sheets. TIP: Purchase ready-made salmon sushi rolls.
- Place the sushi rolls in one compartment of the bento box.
- Add sliced avocado next to the sushi rolls for healthy fats.
- In another section, add steamed edamame beans as a green protein source.
- Arrange sliced bell peppers for a crunchy vegetable option.
- Include mandarin orange segments for a sweet, vitamin C-rich treat.
- Add a small amount of pickled ginger and wasabi on the side for authentic sushi flavor
Quick and Flavorful Stir-Fries
Stir-fries are the ultimate fast and flavorful lunch option for anyone who prefers a rich, cooked meal as opposed to a salad or a wrap.
They’re incredibly versatile, allowing you to mix and match ingredients based on what you have on hand.
Plus, they’re a fantastic way to get a huge variety of healthy nutrients in one bowl, including proteins, vegetables and grains.
If you are someone who doesn’t mind eating the same dish for a few days, stir-fries are perfect for prepping in bulk.
Here are two stir-fry recipes that are quick to prepare and guaranteed to keep you satisfied:
Teriyaki Tofu Stir-Fry
Ingredients:
- 1 cup firm tofu, cubed
- 2 cups mixed vegetables (we recommend broccoli, bell peppers, snap peas and carrots)
- 2 tbsp teriyaki sauce
- 1 tbsp olive oil or sesame oil
- 1 tsp garlic, minced
- 1 tsp ginger, minced
- 1 cup cooked brown rice or quinoa
- Sesame seeds for garnish
Instructions:
- Heat the oil in a large pan over medium heat. Add the minced garlic and ginger, sautéing until fragrant.
- Add the cubed tofu to the pan, cooking until all sides are golden brown.
- Toss in the mixed vegetables and stir-fry for about 5-7 minutes, or until they’re tender but still crisp.
- Pour the teriyaki sauce over the tofu and vegetables, mixing well to ensure everything is evenly coated. Cook for an additional 2-3 minutes.
- Serve the stir-fry over a bed of brown rice or quinoa, and sprinkle sesame seeds on top for a crunchy finish.
Shrimp and Broccoli Stir-Fry
Ingredients:
- 1 cup shrimp, peeled and deveined
- 2 cups broccoli florets
- 2 tbsp soy sauce
- 1 tbsp oyster sauce
- 1 tbsp honey or maple syrup
- 1 tbsp olive oil
- 1 tsp garlic, minced
- 1 tsp ginger, minced
- 1 cup cooked jasmine or basmati rice
- Red pepper flakes (optional)
Instructions:
- In a small bowl, whisk together the soy sauce, oyster sauce and honey (or maple syrup) to create the sauce.
- Heat the olive oil in a pan over medium-high heat. Add the minced garlic and ginger, sautéing until it smells good.
- Add the shrimp to the pan, cooking until they turn pink and are nearly cooked through.
- Add the broccoli florets to the pan, stir-frying until they’re bright green and slightly tender.
- Pour the sauce over the shrimp and broccoli, stirring well to combine. If desired, sprinkle in some red pepper flakes for a bit of spice. Cook for an additional 2-3 minutes, allowing the flavors to meld.
- Serve the stir-fry hot over a bed of fluffy jasmine or basmati rice.
DIY Healthy Pizza
Pizza? Healthy?
Yes, your dreams have come true.
Pizza made with whole grains and the right toppings can satisfy all the requirements for a balanced, healthy meal.
Plus, it can also satisfy those pizza cravings without derailing your diet. These DIY healthy pizza recipes are easy to prep and bake, and they’re covered in wholesome ingredients.
Another perk? These pizzas are also the perfect way to get kids to eat healthier at home!
Whole Wheat Pita Pizza with Veggies and Feta
Ingredients:
- 1 whole wheat pita bread
- 2 tbsp tomato sauce (look for low-sodium options)
- 1/4 cup shredded mozzarella cheese (part-skim)
- 1/2 cup chopped vegetables (bell peppers, onions, mushrooms and spinach are all great options)
- 2 tbsp crumbled feta cheese
- 1 tsp olive oil
- Dried oregano and red pepper flakes for seasoning
Instructions:
- Preheat your oven to 400°F (200°C).
- Place the whole wheat pita on a baking sheet. Brush the top lightly with olive oil.
- Spread the tomato sauce evenly over the pita, leaving a small border around the edges.
- Sprinkle the shredded mozzarella cheese over the sauce.
- Arrange your choice of chopped vegetables on top of the cheese.
- Add crumbled feta cheese and season with dried oregano and red pepper flakes to taste.
- Bake in the preheated oven for 10-12 minutes or until the cheese is bubbly and the edges of the pita are crispy.
- Slice into wedges or fold over for a to-go treat.
Cauliflower Crust Margherita Pizza
Ingredients for the Crust:
- 2 cups cauliflower rice (fresh or frozen and thawed)
- 1 egg, beaten
- 1/4 cup shredded mozzarella cheese (part-skim)
- 1 tsp Italian seasoning
- Salt and pepper to taste
Toppings:
- 1/4 cup tomato sauce (low-sodium)
- 1/2 cup sliced fresh mozzarella cheese
- Fresh basil leaves
- 1 tsp olive oil
- Salt and pepper to taste
Instructions:
- Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.
- Microwave the cauliflower rice for 4-5 minutes, then let it cool. Squeeze out as much water as possible using a clean kitchen towel.
- In a bowl, mix the drained cauliflower rice with the beaten egg, shredded mozzarella, Italian seasoning, salt and pepper.
- Spread the cauliflower mixture onto the lined baking sheet, forming a round pizza base about 1/4 inch thick.
- Bake the crust for about 15-20 minutes, or until it’s golden and firm.
- Remove the crust from the oven and spread tomato sauce over the top. Arrange the sliced mozzarella cheese and fresh basil leaves. Drizzle with olive oil and season with salt and pepper.
- Return to the oven and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
- Slice and let cool before packing it for lunch.
The Power of Lunch
When life gets busy, lunch becomes a hassle. You might even think it’s a meal worth skipping.
But lunch is more powerful than you think.
Lunch empowers your brain and body to carry you through the most productive parts of your day. Without it, your busy days can feel busier and more stressful.
Research has also found that skipping lunch actually causes you to gain weight [4].
But most importantly, you need lunch to provide your body with the essential vitamins and minerals it needs to stay healthy every day.
Without it, you put yourself at risk of weight gain, out-of-control stress and even chronic illness. Prioritizing lunch is important for your overall well-being. And now, you can tackle lunch more easily than ever with the wholesome lunch ideas above.
By dedicating a small portion of your time to preparing these meals, you’re investing in your health, mood and productivity. So, make sure you check out these healthy lunch ideas for inspiration for your next meal!
And when you don’t have time to fit in all your food groups, take a multivitamin to ensure you get the nutrition you need, no matter how busy you are.
FAQs
Busy individuals can try meals like salad jars, wraps, bento boxes, stir-fries, and DIY healthy pizzas. These options are quick to prepare, nutritious, and easy to carry, making them ideal for maintaining energy and productivity throughout the day.
A balanced lunch should include proteins, fiber, healthy fats, and complex carbohydrates. Aim to fill half your plate with vegetables, a quarter with lean proteins, and a quarter with complex carbs. Adding healthy fats and a variety of vegetables will provide essential vitamins and minerals.
Yes – of course! You can make most foods “healthier.” You can make a healthy pizza using whole wheat pita or cauliflower crust. Top with low-sodium tomato sauce, vegetables, and part-skim mozzarella or feta cheese. This allows you to enjoy a satisfying meal that aligns with your health goals without compromising on taste.
Yes, meal prepping is an excellent way to save time and ensure you have healthy lunches ready. Recipes like bento boxes and stir-fries can be prepared in bulk and stored in portioned containers, allowing you to grab a meal quickly during busy weekdays.
- https://www.myhotlunchbox.com/why-lunch-really-is-the-most-important-meal-of-the-day/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893547/
- https://thrive.kaiserpermanente.org/care-near-you/northern-california/northvalley/wp-content/uploads/sites/10/2015/10/plate_method_tcm28-442159.pdf
- https://news.osu.edu/in-study-skipping-meals-is-linked-to-abdominal-weight-gain/
