Healthy Lunch Ideas
A collection of vibrant, healthy lunch ideas including sandwiches, wraps, noodle dishes, grain bowls, and salads, perfect for adding variety to your midday meals.
Ingredients
Sandwich and Wrap Ingredients
- 4 slices bread or wraps Choose from pita, rye, or whole grain
- 1 cup cooked chicken, shredded Optional for wraps
- 1 cup spinach, fresh For wraps and sandwiches
- 1 medium cucumber, sliced Crunchy addition to wraps
- 1 tablespoon hummus Spread for lettuce wraps
- 4 slices turkey, deli meat For turkey and cheese wraps
- 1 tablespoon mustard, spicy For turkey wraps
- 1 medium tomato, sliced For wraps
Noodle Ingredients
- 2 cups pre-cooked soba or udon noodles Keep on hand for quick meals
- 1 cup shredded carrots Add for crunch and flavor
- 1 cup snap peas Fresh or steamed
- 1 tablespoon soy sauce For flavoring
- 1 tablespoon honey Adds sweetness to sauce
- 1 tablespoon lime juice Freshly squeezed for dressing
- 1/4 cup chopped nuts Optional, for topping
Grain Bowl Ingredients
- 2 cups cooked quinoa or brown rice Base of the grain bowl
- 1 cup roasted sweet potatoes Loaded into the bowl
- 1 cup bell peppers, diced Add color and nutrients
- 1 cup grilled chicken or boiled eggs Protein options
- 2 tablespoons tahini Great dressing option
- 1 lemon juiced For dressing
Salad Ingredients
- 4 cups mixed greens (arugula, kale) Base for the salad
- 1 cup grape tomatoes, halved For added sweetness
- 1 cup shredded carrots For crunch
- 1 cup cucumbers, sliced Fresh component
- 1/2 cup nuts (your choice) For texture
- 1/2 cup feta cheese, crumbled Optional, adds creaminess
- 1/4 cup dried cranberries Optional, for sweetness
Instructions
Sandwich and Wrap Assembly
- Choose your base of bread or wrap.
- Layer with protein, veggies, and spreads as desired.
- Roll or assemble tightly, ensuring all fillings stay inside.
Noodle Preparation
- Combine cooked noodles with vegetables and protein.
- Mix sauce ingredients (soy sauce, honey, lime juice) and pour over noodles.
- Toss everything together until well-coated.
- Top with chopped nuts if desired.
Grain Bowl Assembly
- Start with a base of cooked grain in a bowl.
- Layer on roasted vegetables and protein.
- Drizzle with tahini-lemon dressing and toss lightly.
Salad Preparation
- Layer greens in a bowl or container.
- Add chopped vegetables, nuts, and protein.
- Keep dressing separate until ready to eat to avoid sogginess.
Notes
These healthy lunch ideas are perfect for meal prepping and can accommodate a variety of dietary preferences, including vegan and vegetarian options. Dressings can be made ahead and stored separately to keep meals fresh.