Easy Healthy Lunches for Work

Name: Easy Healthy Lunches for Work
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Ingredients: 1 cup quinoa; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/2 red onion, diced; 1/4 cup feta cheese, crumbled; 2 tablespoons olive oil; 2 tablespoons lemon juice; Salt and pepper to taste; 4 whole wheat tortillas; 2 cups cooked chicken, shredded; 1 cup mixed greens; 1/2 bell pepper, sliced; 1/2 avocado, sliced; 2 tablespoons hummus; 2 cups mixed vegetables (broccoli, bell peppers, carrots); 1 tablespoon soy sauce; 1 teaspoon sesame oil; 2 cups cooked brown rice; 2 green onions, sliced

Highlighted under: Quick & Easy

Delicious and nutritious lunches that are perfect for a busy workday.

Created by

Gwendolyn Reed

Last updated on 2026-01-04T12:49:12.693Z

This collection of easy healthy lunches is designed to keep your energy levels high and your taste buds satisfied throughout the workday. Packed with wholesome ingredients, these meals can be prepped in advance for convenience.

        Why You'll Love This Recipe
        Quick and easy to prepare, perfect for busy mornings
Nutritious ingredients that keep you full longer
Versatile recipes that can be customized to your taste

      

Meal Prep Made Easy

One of the best aspects of these easy healthy lunches is their meal prep potential. You can prepare the Mediterranean Quinoa Salad and Veggie Stir-Fry ahead of time, allowing you to enjoy nutritious meals throughout the week. Simply store them in airtight containers in your refrigerator, and you’ll have delicious lunches ready to grab on busy mornings.

Meal prepping not only saves time but also helps you stick to healthy eating habits. By having these wholesome meals on hand, you reduce the temptation to opt for less nutritious options during your busy workdays. This way, you can focus more on your tasks and less on what to eat.

Customizable Ingredients

What makes these lunches even more appealing is their versatility. The Mediterranean Quinoa Salad can be easily adapted to include your favorite vegetables or proteins. Feel free to substitute chickpeas for chicken or add olives for an extra flavor boost. You can personalize these recipes to suit your taste preferences and dietary needs.

Similarly, the Chicken and Veggie Wrap can be transformed by adding different spreads like tzatziki or avocado dressing. The possibilities are endless! Mix and match ingredients to keep your lunches exciting and prevent meal fatigue. This adaptability ensures you’ll never get bored with your work lunches.

Nutritional Benefits

These easy healthy lunches are not only delicious but also packed with nutritional benefits. Quinoa is a complete protein, providing all nine essential amino acids, making it an excellent choice for vegetarians and meat-eaters alike. The Mediterranean Quinoa Salad also includes fresh vegetables, which are rich in vitamins, minerals, and antioxidants.

The Chicken and Veggie Wrap offers lean protein and healthy fats, thanks to the chicken and avocado, keeping you satisfied longer. The Veggie Stir-Fry loaded with colorful vegetables provides a variety of nutrients that support overall health. Incorporating these meals into your daily routine can contribute to improved energy levels and enhanced productivity at work.

Ingredients

Mediterranean Quinoa Salad

1 cup quinoa
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, diced
1/4 cup feta cheese, crumbled
2 tablespoons olive oil
2 tablespoons lemon juice
Salt and pepper to taste

Chicken and Veggie Wrap

4 whole wheat tortillas
2 cups cooked chicken, shredded
1 cup mixed greens
1/2 bell pepper, sliced
1/2 avocado, sliced
2 tablespoons hummus

Veggie Stir-Fry with Brown Rice

2 cups mixed vegetables (broccoli, bell peppers, carrots)
1 tablespoon soy sauce
1 teaspoon sesame oil
2 cups cooked brown rice
2 green onions, sliced

Feel free to mix and match ingredients based on your preference and what's available!

Instructions

Prepare the Mediterranean Quinoa Salad

Rinse quinoa under cold water. In a saucepan, combine quinoa and water and bring to a boil.
Reduce heat, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork.
In a bowl, mix cooked quinoa, cherry tomatoes, cucumber, red onion, and feta cheese.
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Drizzle over salad and mix well.

Make the Chicken and Veggie Wrap

Spread hummus over each tortilla.
Layer with shredded chicken, mixed greens, bell pepper, and avocado.
Roll up tightly, slice in half, and enjoy!

Cook the Veggie Stir-Fry

In a large pan over medium heat, add sesame oil and mixed vegetables. Stir-fry for about 5 minutes until tender.
Add soy sauce and cooked brown rice, mix well, and cook for an additional 2 minutes.
Garnish with green onions and serve hot.

These meals can be stored in airtight containers for up to 3 days in the fridge.

Storage Tips

To maintain the freshness of your meals, proper storage is essential. Use airtight containers to keep your Mediterranean Quinoa Salad and Veggie Stir-Fry from drying out or absorbing unwanted odors from your refrigerator. For best results, consume these meals within 3-5 days of preparation to enjoy optimal taste and quality.

If you prefer to freeze any of the meals, ensure they are cooled completely before transferring them to freezer-safe containers. Label them with dates, so you know when to use them by. When ready to eat, thaw overnight in the refrigerator and reheat thoroughly before enjoying.

Serving Suggestions

Consider adding a side of fresh fruit or a small handful of nuts to your lunch for an extra nutritional boost. Fruits like apples or berries not only provide natural sweetness but also add fiber, which can help keep you feeling full. Nuts are a great source of healthy fats and can be a satisfying crunchy addition.

If you're looking to spice things up, consider pairing the Veggie Stir-Fry with a light soy sauce or a sprinkle of sesame seeds for added flavor. A small serving of Greek yogurt or a light salad can complement your wrap perfectly, creating a balanced meal that’s both filling and delicious.

Questions About Recipes

→ Can I make these lunches ahead of time?

Yes! These meals can be prepared a few days in advance and stored in the fridge.

→ Are these recipes suitable for meal prep?

Absolutely! Each recipe can be divided into portions and stored for easy grab-and-go lunches.

→ Can I substitute ingredients?

Yes, feel free to customize the recipes with your favorite ingredients or what you have on hand.

→ How long do these lunches last in the fridge?

These meals can be kept in the refrigerator for up to 3 days.