The best healthy lunches for work are filling, easy to pack and good cold or reheated: grain bowls, big salads with protein, wraps, soups in a flask, and leftovers from last night’s dinner. A good work lunch includes a protein, such as chicken, fish, eggs, beans or tofu; a fiber-rich carbohydrate, such as whole grains, beans or potatoes; and plenty of vegetables. That combination keeps your energy steady through the afternoon, and making it at home is usually cheaper and lower in salt than buying lunch. Below are 15 ideas, how to keep lunch safe without a fridge, and tips for making it a habit.
What makes a good work lunch
- Protein to keep you full: chicken, fish, eggs, tofu, beans, lentils, cheese or Greek yogurt.
- Fiber-rich carbohydrates for steady energy: brown rice, quinoa, whole wheat pasta or bread, potatoes with skins, beans.
- Vegetables or salad, ideally half the box.
- A little healthy fat for flavor: olive oil, avocado, nuts, seeds.
- A drink: water rather than sugary drinks.
This follows the NHS Eatwell Guide, and our guide to building a balanced meal shows the proportions.
15 healthy work lunch ideas
Salads and bowls
- Mediterranean chickpea bowl with quinoa, cucumber, tomatoes, olives and feta. Our Mediterranean chickpea bowl keeps for 3 days.
- Chicken and avocado salad with spinach, red cabbage and pumpkin seeds. Pack the dressing separately.
- Tofu buddha bowl with brown rice and vegetables. See our tofu buddha bowl.
- Pasta salad with whole grain pasta, vegetables, herbs and feta. Our pasta salad with herbs and feta is made for lunchboxes.
- Tuna, bean and red onion salad with lemon and parsley.
- Quinoa salad with roasted vegetables. Our quinoa salad works well.
Wraps and sandwiches
- Whole wheat wrap with hummus, grated carrot, spinach and falafel or chicken.
- Egg and cress sandwich on whole grain bread, made with a little mayonnaise and plain yogurt.
- Smoked salmon and cream cheese bagel with cucumber.
- Chicken salad wraps. Our chicken salad wraps take 10 minutes.
Hot lunches
- Soup in a flask: our red lentil soup or broccoli and spinach soup, with a whole grain roll.
- Leftover chili or curry with rice, reheated in the work microwave.
- Jacket potato with beans and cheese, cooked at home and reheated.
- Vegetable fried rice with egg or tofu.
No-cook
- A “snack plate” lunch: boiled eggs, cheese, whole grain crackers, hummus, vegetable sticks and a piece of fruit.
Keeping your lunch safe
Bacteria grow quickly in food that’s kept warm. The USDA advises not leaving perishable food out for more than 2 hours, or 1 hour in hot weather above 32°C (90°F).
- Use an insulated lunch bag with an ice pack if there’s no fridge at work.
- Put your lunch in the fridge as soon as you arrive, if there is one.
- Reheat until steaming hot all the way through, stirring halfway.
- Cool leftovers quickly and refrigerate within 2 hours of cooking. Cooked rice needs extra care: cool it within 1 hour and reheat it only once.
- Keep hot food hot with a preheated flask: fill it with boiling water for a few minutes before adding hot soup.
Make lunch prep easy
- Cook extra dinner and pack a portion straight into a container.
- Prep on Sunday: cook a batch of grains, roast a tray of vegetables, boil eggs and make a dressing to mix and match through the week. Our guide to meal prep for beginners has a plan.
- Keep emergency staples at work: canned beans or tuna, oatcakes, nuts, and fruit.
- Use good containers: leak-proof boxes and small pots for dressings keep salads crisp.
Buying lunch?
If you buy lunch, look for options with vegetables and protein, such as salads with chicken, beans or fish, grain bowls, soups and whole grain sandwiches. Check labels for salt; many shop-bought sandwiches and soups are high in it. Adults are advised to have no more than 6 g of salt a day, according to the NHS. Our guide to healthier takeout has more tips.
A week of work lunches
Here’s how a single Sunday prep session can cover the working week:
- Sunday prep: cook a pot of quinoa or brown rice, roast a tray of mixed vegetables and chicken thighs or chickpeas, boil 4 eggs, and make a jar of lemon and olive oil dressing.
- Monday: quinoa with roasted vegetables, chickpeas and feta.
- Tuesday: a big salad with leftover chicken, boiled egg, avocado and seeds.
- Wednesday: whole wheat wrap with hummus, roasted vegetables and spinach.
- Thursday: soup from the freezer in a flask, with a whole grain roll and fruit.
- Friday: leftovers from Thursday’s dinner, or a “snack plate” of eggs, cheese, crackers and vegetables.
Changing the dressing, herbs or spices each day stops the same base ingredients getting boring. Keep a few extra items, such as canned tuna and a bag of salad, at home for weeks when plans change.
Drinks with lunch
Water is the best choice. Sugary drinks and large fruit juices add a lot of sugar to an otherwise healthy lunch. Our flavored water ideas make water more appealing.
Common questions
What’s a good work lunch if I have no fridge or microwave?
Choose foods that are safe and tasty cold, such as grain salads, wraps, and boiled eggs, and pack them in an insulated bag with an ice pack. Eat within a few hours of leaving home.
How can I stop my salad going soggy?
Put the dressing in a separate pot, and pack wet ingredients such as tomatoes away from the leaves. Add the dressing just before eating.
Is eating at my desk bad?
It isn’t harmful in itself, but eating while working can make you less aware of how much you eat. Taking a short break away from your screen helps. Our guide to eating healthy at work has more ideas.
How long do packed lunches keep?
Most homemade lunches keep for 3 to 4 days in the fridge. Cooked rice is best eaten within a day.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
