Need some help coming up with work lunch food? I’ve been writing recipes and meal prepping for nearly 15 years, and I can tell you that some food is great to take to work, and some is…. well, not.
Below are my top 9 lunches to take to work, and a few lists of ideas if you need some inspiration. In short, work lunch food always needs to be delicious (life is too short for bad food!), healthy (no gut bombs or energy suckers), and reasonably easy to pack up and transport. Bonus if it’s good both hot and cold.
Meal prepping isn’t just about saving time—it’s about taking control of your health and making sure you’re fueling your body with the right nutrients. These healthy work lunch ideas make it easy to skip the drive-thru and enjoy something homemade, balanced, and delicious.
1. Overnight Oats
Overnight oats are the ultimate grab-and-go breakfast or lunch if you like to have a sweet treat in your day.
Apple Pie Overnight Oats Recipe
This apple overnight oats recipe makes 2 servings and is easily doubled or tripled if needed. Overnight oats keep in the fridge for 4-5 days, so make these ahead for delicious breakfasts all week long. We like them cold, but you can heat them over medium heat in a small pan on the stove if desired.
Mix rolled oats, chia seeds, your favorite milk (like almond or oat milk), and a handful of fresh or frozen berries. Let it sit in the fridge overnight, and by morning, you’ve got a creamy, fiber-packed meal waiting for you. Add a drizzle of honey or a sprinkle of chia seeds or nuts before eating for extra flavor and crunch.
Find more overnight oats recipes here.
2. Quinoa Salad with Mint and Pistachios
This salad is light, fresh, and full of flavor.
Mint & Pistachio Quinoa Salad
This Crunchy Mint & Pistachio Quinoa Salad is the perfect balance of fresh herbs, tangy feta, and crunchy pistachios—all tied together with a simple lemon-honey dressing.
Cook a batch of quinoa, then toss it with chopped fresh mint, crunchy pistachios, cucumber, garbanzo beans, and a lemon vinaigrette. It’s refreshing and satisfying—plus, it holds up well in the fridge, so you can enjoy it all week long. This is one of my favorite healthy work lunch ideas because it’s simple, nutrient-dense, and tastes even better the next day.
Quinoa salads make great work lunch food. Find more quinoa salad ideas here.
3. Grown-Up Lunchable
Think of this as a snack plate but with a grown-up twist.
Is the Adult Lunchable the Best Meal Prep Lunch? I Say Yes!
Need something quick, easy, and healthy to grab right before you walk out the door? Enter: The adult lunchable. It’s the perfect meal prep lunch. Which, coincidentally, kids love, too. Making adult lunchables for meal prep lunches is a game-changer. It’s easy, keeps in the fridge for days, and brings back the nostalgia of childhood
Arrange sliced turkey or chicken, cheese cubes, whole-grain crackers, hummus, and fresh, crunchy veggies like bell pepper strips and cucumber slices in a container. It’s balanced, protein-packed, and way more exciting than your average lunch.
4. Turkey Avocado Wrap
This wrap is quick to make and super satisfying. Spread hummus on a whole-grain tortilla, layer in turkey slices, avocado, spinach, and a sprinkle of feta. Roll it up tightly, then slice in half. These wraps are easy to pack and eat on the go, making them perfect for work lunch food that doesn’t require reheating.
Looking for a vegetarian option? My Loaded Veggie Hummus Wraps also make great work lunch food!
5. Chicken Burrito Bowls
These bowls are loaded with flavor and take minimal effort to throw together.
Chicken Burrito Bowls for Meal Prep
These easy Chicken Burrito Bowls are perfect for meal prep, lunch, or dinner. They’re delicious, flexible, budget-friendly, and packed with protein and flavor. Prep time will depend of what type of chicken you use. Find your favorite burrito bowl combos and give this a regular spot in your recipe rotation. Enjoy!
Swap out the chicken for flank steak, black beans, ground turkey or any leftover protein you have. Sauté sliced bell peppers, onions, and a sprinkle of taco or fajita seasoning. Serve over brown rice or quinoa with a dollop of Greek yogurt and a squeeze of lime. Garnish with fresh cilantro for a bright finish.
6. Chicken Avocado Salad
This salad is creamy, crunchy, and totally satisfying. Combine leftover shredded chicken or rotisserie chicken with diced avocado, cherry tomatoes, marinated or pickled red onion, and a squeeze of lemon or lime juice. Add some mixed greens for a refreshing meal. It’s one of those healthy work lunch ideas that doesn’t leave you feeling weighed down.
7. Pesto Pasta (Good Warm or Cold!)
Pesto pasta is versatile and delicious, whether you eat it warm or cold.
Pesto Pasta with Chicken Recipe
Pesto Pasta with Chicken is an easy, delicious, and satisfying meal! It’s also flexible and can be made with already-cooked chicken and any pesto of your choice. This meal is a family favorite.
Cook your favorite pasta and toss with homemade or store-bought pesto. Consider adding chicken, roasted cherry tomatoes, and/or mozzarella pearls. It’s easy to prep and tastes great straight from the fridge or reheated, making it a reliable option for work lunch food that satisfies.
8. Black Bean Soup
Nothing beats a big batch of black bean soup when you need something cozy yet healthy.
Easiest Black Bean Soup Recipe [4 Ways]
This easy black bean soup recipe can be made 4 different ways and it’s delicious every time. It’s loaded with protein and fiber. Plus, it’s inexpensive to make! If you like it, please leave a star rating in the comments to help other readers.
Simmer black beans with onions, garlic, bell peppers, and spices like cumin and some chili spice like paprika. Top with a squeeze of lime and a dollop of Greek yogurt. It’s hearty, filling, and loaded with plant-based protein—perfect for batch cooking on Sunday.
9. Healthy “Unfried” Fried Rice
Ditch the takeout and whip up this healthy fried rice instead.
Easy Healthy Fried Rice Recipe
This healthy fried rice recipe is a fan-favorite! One reader commented, “OMG, I am not overreacting at all: this is the best recipe of rice, EVER.” If your rice is already prepared, this recipe takes just about 15 minutes to prepare. If you need to prepare the brown rice, plan for about 55 minutes total.
If you love it, please leave a star rating in the comments under this post to help other readers. (Thank you!)
Use white rice or brown rice and stir-fry it with mixed veggies, scrambled eggs, and a splash of tamari or soy sauce. Add cooked chicken or tofu for extra protein.
It’s a light, flavorful meal that’s perfect for lunch or dinner and tastes even better the next day.
Foods to Avoid for Work Lunches
- 🐟 Heated Fish (like tuna or salmon) – The smell can linger and bother coworkers, especially when heated. One exception to this would be if it’s canned tuna in a wrap or fish that is not heated up. Cold fish salads can work!
- 🍳 Heated Egg Dishes (like boiled eggs) – Strong odor can be off-putting. Hard-boiled eggs that remain cold are an exception; just avoid heating whole eggs in the microwave.
- 🥣 Soups with a Lot of Liquid – Risk of spills during transport, and can be messy when slurping. If you drink them from a mug and feel confident you won’t spill, then be a rebel and go for it!
- 🥑 Anything that Needs Complicated Assembly – It’s not practical when you’re short on time.
- 🥗 Salads with Dressings Already Mixed In – Can get soggy and lose their appeal.
- 🌮 Messy Foods (like tacos or nachos) – Difficult to eat neatly at your desk. Making a mess wastes time (and can give you a negative reputation at work if you don’t clean up properly—yikes!)
- 🍟 Fried Foods – Tend to get soggy and lose texture when reheated.
Keep your work lunches simple, fresh, and easy to eat to make your day more enjoyable and hassle-free!
Remember, staying healthy during the workweek doesn’t have to be complicated! A little bit of planning on Sunday can set you up for success all week long. These 9 easy work lunch ideas are simple to prep, taste amazing, and are designed to keep you fueled throughout your busy day.
Investing a little time on Sunday means you’ll have balanced, nourishing meals ready to go—so you can skip the vending machine or last-minute takeout and feel good about your choices. Plus, these work lunch food ideas are great for meal prepping in batches, so you’re never caught without something healthy to eat.
