Healthy Lunch Ideas

These healthy lunch ideas prove that you CAN eat more than a salad for lunch! With over 40 EASY and DELICIOUS recipes on hand, you’ll have plenty of variety to keep lunches exciting and varied!

healthy lunch ideas

Most people consider lunch to be the most boring meal.

I get it. From a young age, we’ve been conditioned to expect a sandwich, piece of fruit, and maybe a granola bar. Once we get older, we often switch the lunch box mentality to takeout and fast food, hence resulting in poorer choices.

Luckily, there are plenty of easy and delicious lunch options to keep you satisfied and energised all afternoon. Moreoever, they are all healthy and promote weight loss, or help you maintain an overall healthy lifestyle.

What is the healthiest lunch I can eat? 

A healthy lunch should incorporate whole grains, protein, fiber, and healthy fats. It should also contain adequate calories to keep you satisfied and full for several hours. Not only does this promote fat burning, but it also stops you from snacking all day.

The best way to tick all the boxes is to have a protein-packed salad with added chickpeas.

The Ingredients.

  • Protein– Any protein can be used, but my favorite is a lean skirt steak. Not only is steak high in protein, but it has higher levels of zinc and iron, which are fundamental to good health. 
  • Fiber/carbs– Brown rice, whole wheat noodles, quinoa, or even garbanzo beans (chickpeas). 
  • Vegetables– Any work, including tomatoes, cucumbers, red onion, and spinach. 
  • Healthy fats– Some raw nuts, seeds, or sliced avocado. 
  • Dressing– Any dressing made without added sugar is a fantastic option, like one of these eight salad dressings

The Instructions. 

Start by preparing your protein of choice. For the grilled steak, season with salt and pepper. Grease a non-stick pan and place it over medium heat. Once hot, add the steak and cook for 4-5 minutes, flipping halfway through. Once cooked, remove the steak from the heat and place it in tinfoil and let it rest.

Next, assemble the salad. Drain your chickpeas and place them at the base of a lunch box, bento, or container. Add your sliced vegetables of choice (I used tomato, cucumber, red onion, and spinach) then drizzle with your favorite dressing. Add the sliced avocado then finally, remove the steak from the tinfoil, slice it up, and place it on top of the salad and chickpeas. 

Storing, freezing, and reheating instructions

  • To store: Leftovers of each portion of the salad (including the protein) can be stored in the refrigerator, covered, for up to five days.
  • To freeze: Place the cooled protein in an airtight container and store it in the freezer for up to six months.
  • Reheating: If you’d like a warm dish, microwave the bowl/container for 30-40 seconds.

What are some healthy lunch ideas? 

Here are the BEST healthy lunch recipes and ideas to help you always have lunches on hand and be prepared with lots of options. Skip the boring sandwich or salad and use your dinner leftovers for wholesome lunches the next day. You’ll find stir fries, casseroles, chicken, seafood dishes and more. For the protein heavy dishes, serve them over some brown rice, wholewheat noodles, or with some other grains for a well-balanced and delicious meals.

Healthy Lunch Recipes

Zucchini cauliflower fritters

Zucchini cauliflower fritters

Quiche

keto quiche

Beef and broccoli

beef and broccoli

Sweet chili salmon

sweet chili salmon

Pan seared salmon

pan seared salmon

Crispy baked tofu

crispy baked tofu

Enchiladas

keto enchiladas

Quesadillas

keto quesadilla

Sesame cauliflower

sticky sesame cauliflower

Lasagna

keto lasagna

Kung Pao cauliflower

kung pao cauliflower

Hunan chicken

Hunan style chicken

Hunan beef

Hunan beef

Baked chicken thighs

boneless chicken thigh recipes

Grilled chicken breast

healthy chicken breast recipes

Meatballs

keto meatballs

Meatloaf

keto meatloaf

Chili

keto chili

Sushi

keto sushi

Sandwich

low carb sandwich

Spaghetti

keto spaghetti

Pizza casserole

keto pizza casserole

Egg roll in a bowl

deconstructed egg rolls

Broccoli cheese soup

keto broccoli cheese soup recipe

Eggplant lasagna

keto eggplant lasagna

Zucchini lasagna

keto zucchini lasagna

Pad Thai

keto pad thai

Stir fry

keto stir fry

Beef stew

low carb beef stew

Cheeseburger casserole

cheeseburger casserole

Stuffed peppers

keto stuffed peppers

Ramen

keto ramen

Taco casserole

keto taco casserole

Tacos

low carb tacos

Orange chicken

keto orange chicken

Low calorie pasta

low cal pasta

Frequently Asked Questions

What should I eat for lunch if I want to lose weight?

A lunch full of vegetables, lean protein, and fiber is key to lose weight. Another fantastic option are leftovers served over brown rice or with a side of wheat bread.

What can I have for lunch at home, at work, or at school?

All of the recipes shared in the post are all fantastic options for lunches at home, work, or at school. If you have heating facilities (like a microwave), these make fantastic meal prep ideas too.

What is the most popular thing to eat for lunch?

Sandwiches and salads were once the most popular things to eat for lunch, but leftovers are becoming more popular.

healthy lunch recipes

Healthy Lunch Ideas (5 Star rated!)

These healthy lunch ideas prove that you CAN eat more than a salad for lunch! With over 40 EASY and DELICIOUS recipes on hand, you'll have plenty of variety to keep lunches exciting and varied!
5 from 3 votes
Print Rate
Course: lunch
Cuisine: American
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 5 servings
Calories: 285kcal
Author: Arman

Ingredients

  • 1 lb lean steak skirt steak
  • 1 14 oz can chickpeas drained
  • 2 large tomatoes sliced
  • 1 large cucumber chopped
  • 1 small red onion chopped
  • 1 cup baby spinach
  • 1 large avocado sliced
  • 1/4 cup Balsamic dressing

Instructions

  • Prepare five bowls, containers, or food storage containers and set aside.
  • In a non-stick pan, add some oil and place it over medium heat. Once hot, add the skirt steak and cook for 4-5 minutes, or until fully cooked. Remove the steak from the pan and place it in tinfoil.
  • Drain the chickpeas and set aside. Place a layer of spinach to the bottom of each container. Add the remaining vegetables, chickpeas, and drizzle with the balsamic dressing.
  • Remove the steak from the foil and slice it into strips. Divide the steak amongst the five containers.

Notes

TO STORE: Leftovers of each portion of the salad (including the protein) can be stored in the refrigerator, covered, for up to five days.
TO FREEZE: Place the cooled protein in an airtight container and store it in the freezer for up to six months.
TO REHEAT: If you’d like a warm dish, microwave the bowl/container for 30-40 seconds.
 

Nutrition

Serving: 1serving | Calories: 285kcal | Carbohydrates: 20g | Protein: 22g | Fat: 8g | Sodium: 168mg | Potassium: 642mg | Fiber: 7g | Vitamin A: 1210IU | Vitamin C: 15mg | Calcium: 48mg | Iron: 2mg | NET CARBS: 13g
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

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