Discover 50 healthy lunch ideas that are easy, satisfying, and full of flavor! From quick sandwiches and hearty salads to nourishing bowls and make-ahead soups, these delicious lunches make busy weekdays easier. Plenty of vegetarian, vegan, and gluten-free options!
Why You’ll Love These Healthy Lunch Ideas
There’s nothing more energizing than a lunch filled with fresh, nourishing ingredients-colorful vegetables, fiber-rich whole foods, and satisfying protein.
I try to make a point of getting plenty of veggies at lunch. Whether it’s a hearty salad, cozy soup, or nourishing bowl, this is the meal where a little planning goes a long way. Having something healthy ready in the fridge makes it easier to skip takeout and actually look forward to lunch!
Shelley’s 5-star review
Thanks for this great selection of healthy lunch ideas. I have several printed out for this week’s meal prep!
Table of Contents
Quick & Easy Lunch Ideas
Short on time? These quick lunch ideas come together fast and are perfect for busy weekdays.
10-Minute Tuna Salad
Here’s the tastiest recipe for Easy 10-Minute Tuna Salad that can be served over rice crisps, salad greens, in tortillas or pita bread or in sprouted bread.
Easy White Bean Salad
This simple white bean salad takes 15 minutes to throw together! Packable and perfect for lunches, full of fiber and plant protein. Vegan and gluten-free.
Lavash Wraps
These lavash wraps are filled with smoked salmon, fresh dill, capers, red onion, avocado, arugula, and whipped cream, a healthy 15-minute lunch idea!
Chickpea Salad Sandwich
This herby Chickpea Salad is made with creamy vegan mayo and fresh herbs. Enjoy it as a salad, sandwich, or wrap with crunchy vegetables and greens!
Smashed Chickpea Avocado Sandwich
Smashed Chickpea Avocado Sandwich made with simple ingredients in just 15 minutes- a healthy plant based lunch idea!
Asian Chicken Lettuce Wraps
These Asian Chicken Lettuce Wraps are made with ground chicken, garlic, ginger, and Asian-inspired sauce, served in crisp lettuce cups for a quick, healthy, low-carb meal.
Pesto Chickpeas
Warm chickpeas tossed with pesto, Kalamata olives, cherry tomatoes, red onion, and sprinkled with Parmesan. Easy to make in 20 mins!
Tuna White Bean Salad
This Tuscan Tuna Salad with arugula, white beans, tomatoes and a simple vinaigrette is a quick and easy lunch that can be made in 15 minutes!
Make-Ahead Lunch Ideas
These make-ahead lunches are perfect for planning ahead. Prep once and enjoy healthy meals all week long.
Thai Noodle Salad with the BEST Thai Peanut Sauce
Thai Noodle Salad with the BEST EVER Peanut Sauce, loaded up with healthy veggies! This vegan salad is great for potlucks and Sunday meal prep and lasts up to 5 days in the fridge.
Favorite Chicken Salad
A classic recipe for Chicken Salad that is easy to make and full of flavor! Make it with leftover chicken- a tasty way to repurpose it into a different meal!
Thai Quinoa Salad
This bright and cheery Lentil Quinoa Salad is packed with Thai flavor! Crunchy veggies and fragrant herbs in a tangy Thai Dressing. Vegan & gluten-free.
Fresh Spring Rolls
Straight from our vegetarian restaurant, these fresh spring rolls are easy to make at home! Served with our favorite homemade peanut sauce; a light, healthy, and delicious meal! Vegan and gluten-free.
Moroccan Lentil Salad
The BEST Lentil Salad infused with Moroccan Spices, this healthy vegan lentil salad can be made ahead and keeps for 4 days, perfect for healthy midweek lunches!
Healthy Lunch Bowls
These healthy lunch bowls are packed with colorful vegetables, wholesome grains, and satisfying protein, all brought together with flavorful sauces and dressings. Perfect for meal prep and easy to customize!
Crispy Mediterranean Chickpea Bowls
These Mediterranean Chickpea Bowls are loaded with crispy chickpeas, quinoa, fresh veggies, and a creamy tahini sauce. A high-protein vegan meal that's perfect for lunch.
Greek Salmon Rice Bowls
These Greek-inspired Salmon Bowls are light and healthy and infused with delicious Mediterranean flavor!
Crispy Sesame Tempeh Bowl
This Crispy Sesame Tempeh recipe is easy, flavorful, and has the best texture! Create a healthy vegan bowl with brown rice and veggies and dinner is good to go!
Chipotle Chicken Burrito Bowl
These Chipotle Burrito Bowls are smoky, bold, and easy to customize with chipotle chicken, rice, beans, and fresh toppings-perfect for a healthy, flavor-packed meal, anytime of day.
Burrito Bowl with Black Beans
Our favorite burrito bowl recipe is made with seasoned black beans and rice topped with fresh tomatoes, avocado, corn, shredded cabbage, and a vegan cilantro lime crema.
Lentil Bowls
These grain-free Lentil Bowls are so easy, nourishing and delicious! Made with seasoned lentils, fresh seasonal veggies, dark leafy greens, fresh herbs or microgreens, nuts or seeds, avocado, and our favorite tahini sauce! Vegan, gluten-free and grain-free!
Healthy Lunches to Pack for Work or School
These packable lunches travel well and are easy to bring to work, school, or on the go.
Sesame Noodles
Chinese-inspired Sesame Noodles loaded up with healthy veggies and tossed in a creamy Sesame Sauce! Make this in 20 minutes flat! Keep it vegan or add chicken- up to you!
Collard Green Wraps
These colorful Collard Green Wraps are fresh, crunchy, and surprisingly satisfying! Filled with creamy hummus, crispy tofu, avocado, shredded veggies, and fresh herbs, they’re a delicious way to eat more greens.
Lemony Quinoa Chickpea Salad
This Quinoa Chickpea Salad is made with chickpeas, cucumber, tomato, kalamata olives dill, parsley and a Lemon Dressing. A healthy vegan salad with Middle Eastern flavors that can be made ahead!
Curry Chickpea Salad
A simple vegan recipe for Curry Chickpea Salad, that can be turned into a wrap with spinach and sprouts. A healthy vegan lunch idea!
Caprese Sandwich Recipe
These Caprese Sandwiches are the perfect summer lunch- made with juicy ripe tomatoes, fresh mozzarella cheese, fresh basil, and pesto-mayo on a baguette, they are great made ahead or packed for picnic lunches on the go.
Vegetarian & Vegan Lunch Ideas
These plant-based lunches are nourishing, satisfying, and full of fresh flavor.
Black Bean Burgers
This vegetarian black bean burger recipe is easy and delicious! Made with savory spices, lime zest, cilantro and scallions, vegan-adaptable.
Asian Noodle Salad
Asian noodle salad is made with rice noodles, cabbage, colorful vegetables, and a tangy sesame-ginger dressing. Perfect for summer meals or meal prep!
Mind-Blowing Vegan Bean Chili
This Vegan Chili recipe is so rich and robust! Packed full of flavor, it’s wholesome and hearty with layers of complexity and depth. Video.
Sticky Tempeh Recipe
This sticky crumbled tempeh recipe is fast, easy, and full of delicious savory flavor. A quick, easy lunch or weeknight dinner, full of healthy plant protein. Vegan.
Sticky Glazed Tofu Bowl
This vegan Tofu Bowl is a protein-packed meal featuring sticky glazed tofu, edamame, cucumber, avocado, and sushi rice, topped with crispy onions and cilantro, drizzled with Yum Yum sauce. It’s customizable and nutrient-rich, perfect for meal prep.
Crispy BBQ Tofu Sandwich with Slaw
We’ve been LOVING this BBQ Tofu Sandwich lately! Crispy tofu, slathered in BBQ sauce is topped with a cool, creamy cilantro cabbage slaw and avocado. Make it in under 30 minutes. Vegan & Delicious!
Hearty Salads for Lunch
These hearty salads are filling enough for a complete meal and packed with fresh ingredients.
Chinese Chicken Salad
This Chinese Chicken Salad recipe is made with crisp napa cabbage, sesame chicken, crunchy veggies, fresh herbs, and the best dressing ever, topped with sesame almond brittle. Vegan-adaptable.
Vietnamese Vermicelli Salad (Bún)
This Vietnamese Vermicelli Salad is made with rice noodles, crisp vegetables, fresh herbs, and a tangy Vietnamese dressing. A light, healthy meal perfect for lunch or dinner.
Southwest Black Bean Quinoa Salad
Southwest Black Bean Salad with corn, quinoa, tomatoes, scallions, cilantro, lime and avocado- a tasty vegan salad that can be made ahead.
Mediterranean Lentil Salad
This Mediterranean-inspired lentil salad recipe is easy to make and bursting with fresh summer flavor! Cold and refreshing, it’s made with simple ingredients in just 30 minutes. Vegan and Gluten-free.
Protein-Packed Chicken Quinoa Salad Recipe
This protein-packed Chicken Quinoa Salad is loaded with fresh herbs, cherry tomatoes, and mozzarella, all tossed in a zesty lemon vinaigrette.
Sweet Potato Salad
This roasted sweet potato salad recipe is punchy and flavorful! Made with fresh corn, zucchini, avocado, peppers, and cilantro tossed in a lively cumin lime dressing. Vegan.
Easy Soups for Lunch
These cozy soups are perfect for meal prep and make satisfying lunches throughout the week.
Red Lentil Soup
This simple delicious Red Lentil Soup recipe will soon become your new favorite! Highly adaptable, with simple, wholesome ingredients, it is fast and easy. Vegan and Gluten-free.
Leek and White Bean Soup
This cozy leek and white bean soup is hearty, healthy, and full of flavor-an easy one-pot meal made with simple pantry ingredients.
Easy Black Bean Soup
This easy black bean soup is hearty, healthy, and full of flavor - made with simple pantry ingredients and ready in about 30 minutes.
Nourishing Cabbage Rice Soup
A soothing Cabbage Rice Soup with lemon and ginger - light, nourishing, and thoughtfully balanced. Finish with chili crisp if you like heat.
Minestrone Soup
This cozy Italian Minestrone Soup is loaded with vegetables, beans, and pasta. Make a big pot and enjoy nourishing, satisfying lunches throughout the week!
Broccoli and Cheddar Soup
Comforting Broccoli and Cheddar Soup with loads of broccoli, white cheddar cheese, a creamy texture and sharp, savory flavor.
Vegetable Barley Soup
This Vegetable Barley Soup is cozy, hearty, and full of wholesome goodness! Packed with tender veggies and chewy barley, it's the perfect nourishing bowl to warm you up on a chilly day.
Hearty Lentil Chili
This Lentil Chili is packed with nutrients and comforting flavor and is perfect for fall, from weeknight dinners to weekend gatherings. It saves well, and leftovers taste even better! Vegan adaptable.
Sandwiches and Wraps
These sandwiches and wraps are easy to pack, travel well, and make lunch simple and satisfying.
Sushi Burrito
Delicious, easy Sushi Burritos! Sushi Rice, avocado, ahi, (or salmon or tofu) and veggies, wrapped up with Nori into a tasty healthy burrito!
Banh Mi Sandwich
This Vietnamese-inspired sandwich is layered with crisp vegetables, fresh herbs, and your choice of protein. Bold, fresh, and vegan-adaptable!
Spicy TAhini Lentil Wrap
A quick and easy Lentil Wrap with avocado, carrots, and cabbage, topped with the tastiest Sriracha Tahini Sauce. Healthy, nourishing, vegan and delicious!
Turkish Lamb Wraps
Fast and flavorful, Turkish Lamb Wraps are a simple weeknight dinner made with savory ground lamb infused with Turkish spices that can be made in under 30 minutes!
Delicious Vegan BLT Sandwich
This delicious vegan BLT sandwich features smoky tempeh bacon, ripe summer tomatoes, crisp lettuce, and toasted sourdough bread. Vegan.
Halloumi Wrap
A delicious Halloumi Wrap recipe made with flavorful manoushe, pan-seared halloumi, fresh veggies, and a creamy tahini yogurt sauce.
Tempeh Reuben Sandwich
This toasty Tempeh Reuben Sandwich is so delicious! Made with melty cheese, flavorful seared tempeh, and Sauerkraut, keep it vegetarian or use vegan cheese for a vegan reuben!
Looking for even more inspiration? Browse our complete collection of Lunch Recipes for everyday favorites, seasonal ideas, and new recipes.
How to Meal Prep Healthy Lunches for the Week
A little prep on the weekend makes healthy lunches so much easier during the busy workweek! I like to prep a few versatile ingredients you can mix and match into salads, grain bowls, wraps, and soups. Here’s my simple approach:
- Cook a grain. Make a batch of quinoa, brown rice, or farro to use as the base for nourishing lunch bowls and hearty salads.
- Prep your veggies. Wash and chop sturdy vegetables like cabbage, carrots, bell peppers, and cucumbers. Keep delicate greens separate until ready to serve.
- Add protein. Cook lentils, beans, tofu, or chicken ahead of time, or keep canned chickpeas and tuna on hand for quick lunches. I love cooking dry black beans from scratch.
- Make a flavorful dressing or sauce. A lemony vinaigrette, tahini sauce, or peanut sauce can transform simple ingredients into something delicious.
- Make a big batch of soup or salad. Choose one recipe that keeps well in the fridge so you have a ready-made lunch for the next few days. The chickpea quinoa salad below is great!
- Store everything separately. Keep dressings, crunchy toppings, and delicate greens separate until serving to maintain freshness and texture- most things will keep for at least 4 days.
My favorite tip: Don’t feel like you need to make five different lunches! Prep a few ingredients, then combine them in different ways throughout the week. A little variety keeps things interesting, and you’ll spend far less time in the kitchen.
50 Fast and Easy Lunch Ideas
- Prep Time: 15
- Cook Time: 15
- Total Time: 30 minutes
- Yield: 6 1x
- Category: bowls, easy salad, Lunch, Make-ahead, meal prep, sandwiches, Soup, wrap
- Diet: Dairy-Free, Gluten-Free, Vegan
Description
Discover 50 healthy lunch ideas for busy weekdays! Easy, make-ahead recipes, packable lunches, hearty salads, and nourishing bowls. Vegan options, too!
Ingredients
- Wraps
- salads
- soups
- sandwhiches
- grain bowls
- Make ahead packable meals
Instructions
- Pick out a couple to try this week.
- Keep things simple: comb through your fridge and pantry and see what you have and what needs to be used up. Then make a plan. 🙂
- Make one soup and one salad ahead, to have for lunch throughout the week. KEEP it simple!
Nutrition
- Serving Size: 1 cup
- Calories: 253
- Sugar: 3.4 g
- Sodium: 607.4 mg
- Fat: 12.8 g
- Saturated Fat: 1.7 g
- Carbohydrates: 30.3 g
- Fiber: 6.1 g
- Protein: 7.5 g
- Cholesterol: 0 mg
This is just what I needed! I was in a vegan rut and Feasting at Home never disappoints! Thanks for the inspiration! All the recipes look marvelous! I am going to try every single vegan recipe on the lunch menu.
Great Heidi! Let us know what you like. 🙂
The blog you posted was really nice and helpful!
Thank you for this appetizing collection. I enjoy looking at the pictures. Very inspirational.
Thanks Orly!
Every recipe I’ve made so far is amazing!
Thank you so much Sylvia- your site is wonderful and my whole family enjoys the meals.
Thanks Kristine! Appreciate this!
I’ve tried a few and all are delicious
Great to hear!
Very useful information on the fresh lunch recipes. Thanks for such amazing words.
Can’t wait to start making some of these great recipes! Just what I have been looking for. Thank you for all the effort you put into this site.
Thanks Teresa!
Thank you for these great ideas. Your recipes always look so colourful, flavourful and healthy!
Thanks so much Kerrie!
Thanks. There are plenty of healthy vegan options to add to my recipe book.
Enjoy these Sarah!
I really loved using your website to make recipes for my family. Not so much anymore. I really hate the videos that pop up and you can longer close them, they keep playing and it’s very hard to follow a recipe when the video is in the way.
Hi Diana- you should be able to close the videos- are you on a desktop, smartphone or tablet? I will look into this!
Thanks for this great selection of healthy lunch ideas. I have several printed out for this weeks meal prep!
Great to hear Shelley!
The chickpea salad sandwich is so yum and so easy!
We have made several of your recipes and everyone is always delicious and just as described! This is now my go-to website for all recipes! Thank you!
these are very helpful handy.
You simply won a brand new reader.
Great ideas! Love your website!!!
Hi Sylvia,
Thank you for this post. I am stuck in a lunch recipe rut and these all look so great, healthy, and inspiring. Can’t wait to try them.
Best,
Heather
Thanks Heather!
Love your recipes!! The Nordic nicoise salad is gorgeous! I your blog is a go to when me a l planning. Thank you so very much. Everything I have made from the recipes become family favourites. Is there a book out?
Not yet… but thanks so much!
Really good recipes. But some more sea food based recipes should be added.
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Thanks so much!
I will definitely try as many recipes as I can from the menu of this creative author; these recipes look amazing and probably easy to make. I’ve been thinking about becoming a vegetarian but never been motivated with some of the other recipes I tried in the past until now, thank you for these great recipes.
Thanks so much, appreciate it!
thanks for the inspiration!
Thanks for the great selection! I have made both the kicked up tuna salad, and the smashed chickpea sandwich, both excellent!
I have made the spicy lentil wrap and picante tuna salad. Both were so good! Looking forward to trying the chickpea salad next!
Thanks for the feedback Lisa- so glad you are enjoying!
I’ve thinking about the egg salad, chickpea salad, and green smoothie..Everything looks delicious with your fabulous photos..I’m ready to dig in..