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Quick & Healthy Lunch Ideas, For Everyday Living Lunch can be tricky, especially if you are at w

Stock Your Kitchen

If you want to make packing lunch a quick and easy task, stock your kitchen with healthy options like those listed below. Pick a few foods that you like and keep them on hand.

Also - keep some storage containers, plastic sandwich bags, a thermos and an insulated lunch bag or cooler to transport and store your lunch.


  • Fresh vegetables – baby carrots, cherry tomatoes, snap peas and precut vegetables are quick to pack

  • You can also buy whole vegetables like broccoli, bell peppers and celery; chop them up when you get home to use throughout the week on sandwiches, wraps or salads

  • Fresh mixed greens or spinach – pile onto sandwiches, wraps or use in salads

  • Frozen vegetables – try those you can steam in the package; a great idea if you've got a microwave available to you during the day


  • Whole fruit like apples, bananas, oranges, pears, nectarines, grapes or peaches – these are easy to grab and go

  • Canned fruit (canned in juice, not syrup) - try individual serving cups or cans of mandarin oranges, peaches or fruit cocktail

Whole Grains

  • 100% whole wheat bread, pitas, and/or wraps – if you're trying to cut back on carbohydrate, consider a low-carb version

  • Quinoa or quick-cooking barley

Protein Foods

  • Canned tuna

  • Reduced-sodium canned beans

  • Reduced-sodium lean deli meat – try roasted turkey, chicken or roast beef

  • Rotisserie chicken – buy a whole chicken and use it throughout the week

  • Eggs – hard boil these ahead of time

  • Unsalted nuts/nut mix


  • Skim or 1% milk – Soymilk or Almond Milk are also god options, especially for those with a lactose intolerance

  • Light yogurt or non-fat Greek yogurt - plain is best, flavored varieties will have more carbohydrate

  • Cottage cheese – try 1% or 2% low-fat cottage cheese to cut back on the calories

Some Extras for Flavor

  • Hot sauce

  • Hummus

  • Light salad dressing

  • Mustard

  • Salsa

  • Balsamic vinegar

  • Olive oil

  • Lime and/or lemon juice

Try These 8 Quick & Healthy Lunch Ideas

Here are some ways you can put together the foods above to make a healthy, well-balanced lunch:

  1. Put a healthy spin on the traditional sandwich: use 2 pieces of thin sandwich bread, 2 ounces reduced-sodium lean turkey, hummus, spinach, bell pepper and mustard. Add some carrot sticks and light ranch dressing on the side.

  2. Mix together some cooked quinoa, white beans, chopped bell pepper, carrots and broccoli to make a grain salad. Toss with some olive oil, lemon juice, salt and pepper. Add a nectarine or some grapes on the side and a small handful of dry roasted almonds, if desired.

  3. Make a tuna salad with canned tuna, light mayo, diced celery, lemon juice and freshly ground pepper. Serve it over greens with an apple and peanut butter on the side.

  4. Try a quick yogurt parfait with non-fat plain Greek yogurt, diced pineapple, peaches and a handful of pecans on the side.

  5. Pack a cup of leftover chili or vegetable soup. Top it with some fresh tomatoes and non-fat plain yogurt instead of sour cream.

  6. Fill a whole wheat tortilla wrap with rotisserie chicken, hummus, sundried tomatoes, feta cheese and greens. Add a side of fruit if it fits with your plan.

  7. Try a hard-boiled egg with a piece of fruit, string cheese and 5 whole wheat crackers. You could also add some carrots, celery sticks and peanut butter.

  8. Throw together a salad with romaine lettuce or spinach and any other non-starchy vegetables that you like. Top with some cottage cheese, chopped nuts and a tablespoon of light dressing.

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