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  5. 28 Cold Lunch Ideas for Adults

28 Cold Lunch Ideas for Adults

Leah Goggins headshot
Leah Goggins June 14, 2022
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loaded cucumber and avocado sandwich
Credit: Jacob Fox

These lunch ideas for adults are perfect for toting to the office or enjoying at the kitchen table. In the warm weather, you'll want to rely on these chill recipes that will help you keep your cool in the sweltering heat, from veggie-packed sandwiches to fresh, no-cook salads. Recipes like our Caprese Pasta Salad and Loaded Cucumber & Avocado Sandwich are so tasty, you'll want to reach for them every day at lunchtime.

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Cucumber Sandwich

Cucumber Sandwich
Credit: Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Ruth Blackburn
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This creamy, crunchy cucumber sandwich recipe strikes a lovely balance between decadent and light. The cream cheese-yogurt spread complements the crisp refreshing cucumber while the hearty flavor and texture of the whole-wheat bread holds everything together. Removing the crusts makes it more delicate than your average sandwich.

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No-Cook Black Bean Salad

No-Cook Black Bean Salad
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A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.

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Loaded Cucumber & Avocado Sandwich

loaded cucumber and avocado sandwich
Credit: Jacob Fox
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This loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.

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Spinach & Strawberry Meal-Prep Salad

spinach & strawberry meal-prep salad
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One of our most popular salad recipes, Spinach-Strawberry Salad with Feta & Walnuts (see Associated Recipes), gets a makeover in these simple yet totally satisfying meal-prep spinach salad bowls. They require minimal prep and can be customized to your taste. Swap in roasted salmon for the chicken thighs, and almonds or pecans for the walnuts, and use any fresh berry that looks good at your market.

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Cucumber Caprese Sandwich

cucumber caprese sandwich
Credit: Brie Passano
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We added cucumber and greens to the tomato to make this refreshing cucumber caprese sandwich flavored with pesto, fresh mozzarella and a sweet balsamic glaze.

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Caprese Sandwich

Caprese Sandwich
Credit: Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely
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This caprese sandwich is fresh from the basil and hearty from thick, crusty ciabatta. The sun-dried tomatoes deepen the flavor. Topping the bread with a layer of basil leaves and using toasted bread helps to keep the sandwich from getting soggy if you need to make it a few hours ahead.

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Chickpea Tuna Salad

Chickpea Tuna Salad
Credit: Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
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This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before (just be sure to keep the spinach separate and dress the salad right before serving).

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Avocado Tuna Salad

Avocado-Tuna Salad
Credit: Photography / Greg DuPree, Styling / Ruth BlackBurn / Julia Bayless
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Jazz up a can of tuna with this easy avocado tuna salad recipe. Silky avocado adds creaminess that's cut with a hit of acidity from lemon and a briny punch from feta cheese. Romaine hearts and cucumber offer refreshing crunch.

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Caprese Pasta Salad

Caprese Pasta Salad
Credit: Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely
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This light and fresh caprese pasta salad is brought together with a bright and tangy dressing, with fresh mozzarella pearls adding creaminess to every bite.

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Avocado Tuna Spinach Salad

Avocado Tuna Spinach Salad
Credit: Greg DuPree
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Avocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.

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Cucumber Salad, Hummus & Pita Bento Box Lunch

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Enjoy this refreshing bento box idea over your lunch break that combines cucumber salad, hummus, pita and more for a satisfying work lunch.

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Veggie & Hummus Sandwich

Veggie & Hummus Sandwich
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This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

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Meal-Prep Turkey Cobb Salad

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Cubed deli turkey takes the place of chicken, while Cheddar replaces blue cheese in this easy Cobb-inspired salad. The protein-rich turkey and cheese, plus eggs and bacon, gives the salad staying power, so you won't get hungry an hour after you eat. Feel free to swap out the turkey for cooked chicken or chickpeas to mix things up. Serve the salad right away or pack it up in individual containers and you'll be set for lunch for days.

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Egg Salad Lettuce Wraps

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We love the retro vibe of these egg salad lettuce wraps. Iceberg lettuce makes a perfect low-carb swap for bread to serve the egg salad.

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Lemony Lentil Salad with Feta

Lemony Lentil Salad
Credit: Jason Donnelly
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This delicious and healthy lentil salad comes together in just 30 minutes and makes a wonderful hot-weather meal. Serve with whole-wheat pitas, if desired.

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Tuna Salad with Egg

Tuna Salad with Egg
Credit: Photography / Jennifer Causey, Styling / Ali Ramee / Audrey Davis
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This simple tuna salad with egg has a clean and balanced flavor. The capers and lemon bring acidity to help everything come together and chopped arugula adds a peppery kick. Enjoy it with greens or on a slice of your favorite whole-grain bread.

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White Bean & Avocado Sandwich

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White beans mash seamlessly into a creamy protein-packed spread for a satisfying healthy sandwich that makes for an easy lunch or dinner. Mix it up by trying it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar: avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day.

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Chopped Rainbow Salad Bowls with Peanut Sauce

Chopped Rainbow Salad Bowls with Peanut Sauce
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Make good use of crunchy and colorful seasonal produce in these meal-prep-friendly vegetable bowls. With just 30 minutes of prep, you get four healthy lunches that are ready to grab-and-go. We use bulgur, which cooks faster and is higher in fiber than brown rice, but you could swap in quinoa (or any hearty whole grain). Feel free to add chopped cooked chicken, shrimp or tofu for extra protein.

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Spicy Salmon Sushi Roll-Ups

Spicy Salmon Sushi Roll-Ups
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If rolling seems like too much work, serve these up as bowls. Chop up the nori to sprinkle on top.

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Prosciutto, Mozzarella & Melon Plate

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This perfect picnic for two is great for an outdoor date night or even just a quick, romantic dinner at home. The fresh fruit, vegetables and cheese pair perfectly with prosecco for sipping. Chocolate-dipped strawberries for dessert make the meal extra-special.

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Chickpea Salad Sandwich

Chickpea Salad Sandwich
Credit: Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
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This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.

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Fruit, Veggie & Cheese Plate

Fruit, Veggie & Cheese Plate
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This healthy fruit, veggie and cheese plate is easy and affordable to pull together for a fun snack-style dinner at home or can be packed up and enjoyed as an outdoor picnic.

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Spicy Slaw Bowls with Shrimp & Edamame

Spicy Slaw Bowls with Shrimp & Edamame
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The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon.

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Orange-Mint Freekeh Salad with Lima Beans

Orange-Mint Freekeh Salad with Lima Beans
Credit: Jacob Fox
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This salad is loaded with colorful produce: fresh mint, snap peas, radishes and oranges. For pretty snap pea slices, cut them into long, thin strips.

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Turkey & Cheddar Lettuce Wraps

Turkey & Cheddar Lettuce Wraps
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Crispy green lettuce leaves hold the filling inside this low-carb turkey wrap. It's perfect for lunch or a quick, easy dinner on the go.

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Chicken & Cabbage Salad Bowls with Sesame Dressing

7473646.jpg
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Everything you need (just 4 ingredients!) to prepare a week's worth of healthy, low-carb lunches can be found at your neighborhood grocery store. A bag of prechopped red and green cabbage serves as the crunchy low-carb base in these chicken salad bowls, which only require 10 minutes to assemble. Top with sesame-flavored almonds and a sesame dressing and you have one irresistible lunch you'll look forward to all week. 

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Mediterranean Tuna-Spinach Salad

Mediterranean Tuna-Spinach Salad
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This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

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Mason Jar Power Salad with Chickpeas & Tuna

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This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.

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    1 of 28 Cucumber Sandwich
    2 of 28 No-Cook Black Bean Salad
    3 of 28 Loaded Cucumber & Avocado Sandwich
    4 of 28 Spinach & Strawberry Meal-Prep Salad
    5 of 28 Cucumber Caprese Sandwich
    6 of 28 Caprese Sandwich
    7 of 28 Chickpea Tuna Salad
    8 of 28 Avocado Tuna Salad
    9 of 28 Caprese Pasta Salad
    10 of 28 Avocado Tuna Spinach Salad
    11 of 28 Cucumber Salad, Hummus & Pita Bento Box Lunch
    12 of 28 Veggie & Hummus Sandwich
    13 of 28 Meal-Prep Turkey Cobb Salad
    14 of 28 Egg Salad Lettuce Wraps
    15 of 28 Lemony Lentil Salad with Feta
    16 of 28 Tuna Salad with Egg
    17 of 28 White Bean & Avocado Sandwich
    18 of 28 Chopped Rainbow Salad Bowls with Peanut Sauce
    19 of 28 Spicy Salmon Sushi Roll-Ups
    20 of 28 Prosciutto, Mozzarella & Melon Plate
    21 of 28 Chickpea Salad Sandwich
    22 of 28 Fruit, Veggie & Cheese Plate
    23 of 28 Spicy Slaw Bowls with Shrimp & Edamame
    24 of 28 Orange-Mint Freekeh Salad with Lima Beans
    25 of 28 Turkey & Cheddar Lettuce Wraps
    26 of 28 Chicken & Cabbage Salad Bowls with Sesame Dressing
    27 of 28 Mediterranean Tuna-Spinach Salad
    28 of 28 Mason Jar Power Salad with Chickpeas & Tuna

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    28 Cold Lunch Ideas for Adults
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