Healthy Lunch Ideas for Work: Nutritious and Easy-to-Pack Meals

Staying healthy at work starts with a good lunch. These recipes are not only nutritious but also easy to prepare and pack, keeping you energised throughout the day.

8 Healthy Lunch Ideas for Work

• Grilled chicken salad
• Quinoa and roasted veggie bowl
• Whole-grain wraps with hummus
• Greek yoghurt parfait with granola
• Vegetable and lentil soup
• Avocado and egg sandwich
• Chickpea salad
• Zucchini noodles with pesto

Recipe 1: Grilled Chicken Salad

Ingredients:

• 2 cups mixed salad greens
• 1 grilled chicken breast (sliced)
• 1/2 avocado (sliced)
• 1/4 cup cherry tomatoes (halved)
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Place the salad greens in a bowl and top with the grilled chicken, avocado, and cherry tomatoes.
2. Drizzle with olive oil and balsamic vinegar, then season with salt and pepper.
3. Toss lightly before packing into an airtight container.

Recipe 2: Quinoa and Roasted Veggie Bowl

Ingredients:

• 1 cup cooked quinoa
• 1 cup roasted vegetables (e.g., zucchini, peppers, carrots)
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

1. Cook the quinoa according to package instructions and let it cool.
2. Combine the quinoa and roasted vegetables in a bowl.
3. Drizzle with olive oil and lemon juice, then season with salt and pepper.
4. Pack into a reusable container for an easy work lunch.

Recipe 3: Whole-Grain Wraps with Hummus

Ingredients:

• 2 whole-grain wraps
• 1/2 cup hummus
• 1 cup mixed vegetables (e.g., shredded carrots, spinach, cucumber)
• 1/4 cup feta cheese (optional)

Instructions:

1. Spread hummus evenly on each wrap.
2. Layer the vegetables and feta cheese (if using) on top.
3. Roll tightly and slice into halves.
4. Pack into a lunch container for easy transport.

Recipe 4: Greek Yoghurt Parfait with Granola

Ingredients:

• 1 cup Greek yoghurt
• 1/2 cup granola
• 1/2 cup mixed berries (e.g., blueberries, raspberries)
• 1 tablespoon honey (optional)

Instructions:

1. In a jar or bowl, layer Greek yoghurt, granola, and mixed berries.
2. Repeat the layers until all ingredients are used.
3. Drizzle with honey if desired and seal the container.
4. Store in the fridge until ready to eat.

Recipe 5: Vegetable and Lentil Soup

Ingredients:

• 1 tablespoon olive oil
• 1 onion (diced)
• 2 carrots (chopped)
• 1 cup red lentils (rinsed)
• 1 can chopped tomatoes
• 4 cups vegetable stock
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Sauté the onion and carrots for 5 minutes.
2. Add the lentils, chopped tomatoes, vegetable stock, and cumin.
3. Simmer for 20–25 minutes until the lentils are tender.
4. Blend the soup for a smoother texture if desired. Season with salt and pepper.
5. Store in a thermos or airtight container for easy reheating at work.

Recipe 6: Avocado and Egg Sandwich

Ingredients:

• 2 slices whole-grain bread
• 1/2 avocado (mashed)
• 2 boiled eggs (sliced)
• Salt and pepper to taste

Instructions:

1. Spread the mashed avocado on one slice of bread.
2. Layer the sliced boiled eggs on top and season with salt and pepper.
3. Place the second slice of bread on top and cut in half.
4. Wrap in parchment paper for an easy-to-pack lunch.

Recipe 7: Chickpea Salad

Ingredients:

• 1 can chickpeas (drained and rinsed)
• 1 cucumber (diced)
• 1/2 red onion (chopped)
• 1/4 cup fresh parsley (chopped)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the chickpeas, cucumber, red onion, and parsley.
2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
3. Mix well and store in a container for a quick, healthy lunch.

Recipe 8: Zucchini Noodles with Pesto

Ingredients:

• 2 medium zucchinis (spiralised)
• 1/4 cup pesto sauce
• 1/4 cup cherry tomatoes (halved)
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan over medium heat and sauté the zucchini noodles for 2–3 minutes.
2. Remove from heat and toss with pesto sauce and cherry tomatoes.
3. Season with salt and pepper to taste and pack into a lunch container.

Tips for Healthy Work Lunches

• Prep in Bulk: Cook ingredients in large batches for multiple meals during the week.
• Invest in Quality Containers: Use leak-proof containers to keep your meals fresh and portable.
• Balanced Nutrition: Include a mix of protein, carbohydrates, and healthy fats for sustained energy.

You can purchase Deer & Oak kitchenware though our website at deerandoak.co.uk or through Amazon UK at amazon.co.uk