Healthy Recipes Healthy Mealtime Recipes Healthy Lunch Recipes Healthy Budget Lunch Recipes 45 Cheap Healthy Lunch Ideas for Work By Lisa Valente, M.S., RD Lisa Valente, M.S., RD Instagram Lisa Valente is a registered dietitian and nutrition editor. She studied at the University of Vermont, where she completed her undergraduate studies in nutrition, food science and dietetics, and attended the dietetic internship program at Massachusetts General Hospital to become a registered dietitian. She went on to earn a master's degree in nutrition communication from the Friedman School of Nutrition Science and Policy at Tufts University. She was a nutrition editor at EatingWell for eight years. Prior to EatingWell, Lisa worked as a research dietitian at Griffin Hospital in Connecticut and also taught cooking and nutrition classes. She was a featured speaker at the Academy of Nutrition and Dietetics annual Food & Nutrition Conference & Expo (FNCE) in 2017. EatingWell's Editorial Guidelines Updated on March 3, 2023 Share Tweet Pin Email Trending Videos A healthy lunch doesn't have to be expensive. Making your lunch at home can help you stick to your budget. With over 50 easy, healthy lunch ideas for work, there is something for everyone. From meal-prep recipes like Chopped Veggie Grain Bowls with Turmeric Dressing to Southwest Black-Bean Pasta Salad Bowls, these lunch recipes are affordable and delicious. 01 of 45 Chicken Caesar Lettuce Cups View Recipe Upgrade your work lunch with these tasty Caesar salad lettuce cups. This Caesar salad recipe gets a healthy makeover, thanks to homemade dressing made with Greek yogurt. 02 of 45 Southwest Black-Bean Pasta Salad Bowls View Recipe Meal-prep a week's worth of delicious and satisfying high-fiber lunches with just 5 simple ingredients and 20 minutes. In this Southwestern-style pasta salad, we're using pasta made with black beans to bump up the fiber to an impressive 14 grams per serving. Paired with seasoned chicken strips and a flavorful corn salad--shortcut ingredients you can often find at your local specialty grocery store--this meal-prep lunch is one you'll get excited for. 03 of 45 Chopped Veggie Grain Bowls with Turmeric Dressing View Recipe In about 10 minutes, you can prep a week's worth of lunches using 4 simple ingredients from your local specialty grocery store. To minimize prep, we're taking advantage of prechopped fresh veggie mix and frozen quinoa (which heats in the microwave in under 5 minutes). These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a reduced-calorie diet. 04 of 45 Chickpea "Chicken" Salad View Recipe This chickpea salad is a vegetarian version of a classic chicken salad--and can be eaten in the exact same way. Let's be clear, though: it doesn't taste like chicken, but it is a delicious (and fiber-packed) vegetarian alternative! Plus, it's easily transportable, perfect for picnics and will surely step up your sad desk lunch. 05 of 45 Meal-Prep Curried Chicken Bowls View Recipe Curry doesn't have to take hours to prepare. With the help of our sheet-pan meal-prep chicken (see associated recipe) and some cooked whole grains, you can make these meal-prep bowls in just a few minutes! Keep them in the fridge for an easy dinner on a busy weeknight or for healthy grab-and-go lunches throughout the week. 06 of 45 Avocado Ranch Chicken Salad View Recipe Avocado makes an exceptionally creamy and healthful dressing for this chicken salad. A bit of ranch dressing with pickled jalapeño adds a tangy spin to the lunchtime classic. Serve it on a slice of whole-wheat toast for an open-face sandwich or in a lettuce cup for a low-carb lunch. 07 of 45 Mediterranean Wrap View Recipe This wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs. Save any leftovers to wrap up for an easy lunch. Serve with: Mixed green salad and a glass of crisp white wine. 08 of 45 Tuna, White Bean & Dill Salad View Recipe Take canned tuna to new heights by adding cannellini beans, red onion and dill, tossing it in a lemon-pepper-Dijon dressing and serving it over a spinach salad with canned beets. 09 of 45 Spicy Ramen Cup of Noodles View Recipe Make your own cup of instant soup at home with this vegetarian ramen recipe. Pack several jars at once to take to work for easy lunches throughout the week. 10 of 45 Mediterranean Chickpea Quinoa Bowl View Recipe Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab & go lunches all week long. 11 of 45 Freezer Bean & Cheese Burritos View Recipe This copycat version of store-bought frozen burritos is perfect for meal prepping. Make a big batch to store in the freezer for healthy packable lunches or a quick campsite meal. 12 of 45 Chipotle Chicken Quinoa Burrito Bowl View Recipe This flavorful burrito bowl features grilled chicken coated in a spicy chipotle glaze. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthier dinner. 13 of 45 Chopped Cobb Salad View Recipe This single-serving recipe for Cobb salad swaps chicken in for bacon, which makes it a great source of protein for lunch. If you prefer another salad dressing, feel free to use that instead of our honey-mustard vinaigrette. 14 of 45 Edamame & Veggie Rice Bowl View Recipe The ingredients in this vegan grain bowl recipe can be prepped ahead for an easy lunch to pack for work. The tangy citrus dressing is a refreshing flavor with the sweet caramel of the roasted sheet-pan veggies. 15 of 45 Cucumber Salad, Hummus & Pita Bento Box Lunch View Recipe Enjoy this refreshing bento box idea over your lunch break that combines cucumber salad, hummus, pita and more for a satisfying work lunch. 16 of 45 Black Bean-Avocado Torta View Recipe A Mexican-style torta is just like a burrito, except the "wrapper" is a hollowed-out roll instead of a tortilla. Here it's filled with mashed spiced black beans and a quick guacamole. Take this vegetarian version to another level (and add calcium) by melting Monterey Jack cheese onto the bean side of the sandwich. Serve with: Grilled corn on the cob or Spanish rice. 17 of 45 Green Goddess Salad with Chickpeas View Recipe In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables. 18 of 45 Pizza Lettuce Wraps View Recipe Go light and fresh when you're craving pizza: these easy lettuce wraps have all the taste with fewer carbs and calories. 19 of 45 Tuna Salad Sandwich with Sweet Relish View Recipe This sweet twist on a classic tuna-salad sandwich is a healthy high-protein lunch that even your kids will love. 20 of 45 Vegetarian Sushi Grain Bowl View Recipe Skip the hassle of making sushi rolls at home and just go for this grain bowl. Start with a base of brown rice and add veggies, dressing and creamy avocado for a delicious and easy meal. 21 of 45 Cold Noodle Salad View Recipe This cold noodle salad with peanut butter, snow pea pods, chicken, and bell pepper is easy to make ahead and pack for lunch. 22 of 45 Chicken Salad-Stuffed Avocados View Recipe Looking for a clean, packable lunch for work? This healthy homemade chicken salad served inside an avocado instead of with bread is just the ticket. Plus, this recipe makes enough for ready-made lunches for the week! If you have leftover cooked chicken on hand, skip Step 1 and use about 2 1/2 cups shredded chicken in Step 2. 23 of 45 Clean-Eating Bento Box Lunch View Recipe Who says bento boxes are just for kids? This healthy bento-style lunch--loaded with clean, satisfying foods--is perfect to pack for work. 24 of 45 Veggie Egg Salad View Recipe Crunchy carrot, cucumber and scallions are a colorful addition to this vegetarian egg salad recipe. Pack it with some crunchy crackers and tomatoes for a healthy, light lunch. 25 of 45 Avocado, Tomato & Chicken Sandwich View Recipe In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread. 26 of 45 BBQ Chicken Sandwich View Recipe Toss leftover cooked chicken with barbecue sauce and crunchy carrots for a quick and healthy lunch. 27 of 45 Sweet Potato & Cauliflower Rice Bowl View Recipe A simple citrusy drizzle, inspired by Cuban mojo sauce, finishes these vegan rice bowls, perfect for lunch or dinner. 28 of 45 Turkey Apple Cheddar Sandwich View Recipe It only takes 5 minutes to make this healthy sandwich with whole-wheat bread and the classic combination of Cheddar cheese and apples that your kids will love. 29 of 45 Build-Your-Own Chicken Tacos View Recipe This kid-friendly recipe keeps every element of tacos separate so your child can decide to eat them separately or have fun building their own mini tacos with their favorite toppings. Plus, it's perfect for packing into a bento box for a healthy lunch for school. 30 of 45 Cauliflower Soup with Smoked Gouda View Recipe This healthy cauliflower soup recipe gets its great flavor from two smoked ingredients--paprika and Gouda. A hearty serving of crunchy croutons makes it filling. 31 of 45 Edamame Hummus Wrap View Recipe Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetarian filling for a grab-and-go wrap. Or double the recipe and use the hummus for a healthy snack with cut-up vegetables. 32 of 45 Cucumber, Tomato & Arugula Salad with Hummus View Recipe Tomatoes, cucumber, red onion and feta top arugula in this quick salad. Served with whole-wheat pita and prepared hummus, it makes a filling, yet healthy lunch. 33 of 45 Spicy Tuna Wrap View Recipe These tuna wraps were inspired by spicy tuna sushi rolls. We love how they taste with peppery watercress, but other greens, such as arugula, romaine, escarole or even radish sprouts, would taste great in the filling. If you want to play on the sushi inspiration, stir some wasabi into the soy sauce for dipping and serve with pickled ginger. Serve with sliced cucumbers and slivered red onions tossed with rice vinegar, a little oil and a pinch of salt. 34 of 45 Turkey BLT Wraps View Recipe This delicious kid-friendly twist on a classic BLT includes turkey. The extra protein makes a filling, healthy lunch to pack up for school or work. 35 of 45 West Coast Avocado Toast View Recipe Hummus, sprouts and avocado top sprouted whole-wheat bread in this healthy vegan lunch idea. Look for sprouted bread in the freezer section of your grocery store. 36 of 45 Spring Roll Salad View Recipe All the tastes, color and fun of a spring roll without all the work! This healthy salad recipe is bursting with the colors of rainbow from generous amounts of fresh vegetables, shrimp and whole grains all topped with a peanut dressing for the ultimate satisfying salad. 37 of 45 Chicken Club Wraps View Recipe Whole-wheat tortillas provide a tasty twist in this quick grilled chicken breast recipe that combines all the elements of a classic club sandwich into a wrap. Serve with extra napkins. 38 of 45 Salmon Pita Sandwich View Recipe This quick lunch recipe is loaded with heart-healthy omega-3s thanks to the canned sockeye salmon. If you're bringing this sandwich for lunch, keep the salmon salad separate and stuff the pita just before eating. 39 of 45 Shrimp Cobb Salad View Recipe Cooked peeled shrimp is perfect for quick and healthy meals--here we use it in place of chicken in our simplified Cobb Salad. 40 of 45 Creamy Pesto Chicken Salad with Greens View Recipe For a healthy variation on creamy chicken salad, we've replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch. 41 of 45 Classic Cobb Mason Jar Salad View Recipe Pack classic Cobb salad "upside down" in a mason jar for a healthy lunch that won't get soggy while sitting in the fridge all morning. Or pack it up the night before for an easy grab-and-go lunch in the morning. 42 of 45 Turkey, Corn & Sun-Dried Tomato Wraps View Recipe Fresh corn kernels, tomatoes and lettuce fill these hearty turkey wraps. This wrap is great for picnics or when you need to have dinner on the run. Add some crumbled feta or shredded Cheddar for another layer of flavor. Serve with carrot sticks, sliced bell pepper or other crunchy vegetables plus your favorite creamy dressing. 43 of 45 Chicken & Apple Kale Wraps View Recipe Using kale leaves instead of bread to wrap your filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). If you can't find lacinato (aka Tuscan) kale, try cabbage for your wrap. 44 of 45 Cream Cheese & Veggie Roll-Up View Recipe Jacob Fox With sliced vegetables, a whole-wheat tortilla and baby spinach, these roll-ups make the perfect healthy lunch for your kids to take to school. 45 of 45 Vegan Buddha Bowl View Recipe This easy grain bowl has so much to love--sweet potatoes, protein-packed chickpeas, creamy avocado and homemade tahini dressing. Make the full recipe on the weekend and pack into individual serving containers for ready-to-go lunches for work all week. Was this page helpful? Thanks for your feedback! Tell us why! 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