20 Quick and Easy Lunch Ideas for Work

Finding time to prepare a delicious and nutritious lunch during a busy workday can be challenging. Whether you’re working from home or commuting to the office, having a go-to list of quick and easy lunch ideas can save the day. These recipes are designed to be simple yet satisfying, requiring minimal effort and just a handful of ingredients. Perfect for anyone looking to maintain a balanced diet without spending too much time in the kitchen, these lunches will keep you energized and focused throughout the day.

Chicken Caesar Wrap

For this wrap, you’ll need one large tortilla, one cooked chicken breast (sliced or shredded), a handful of chopped romaine lettuce, a few tablespoons of grated Parmesan cheese, and some Caesar dressing. Start by laying the tortilla flat and spreading a thin layer of Caesar dressing over it. Place the chicken, lettuce, and Parmesan cheese in the center of the tortilla, then drizzle a bit more dressing on top. Fold in the sides and roll the tortilla tightly from one end to the other. Slice it in half, and your wrap is ready to pack for a quick, satisfying lunch.

Greek Salad with Quinoa

To make this Greek salad, you’ll need 1 cup of cooked quinoa, a handful of cherry tomatoes (halved), half a cucumber (diced), a quarter of a red onion (thinly sliced), a quarter cup of crumbled feta cheese, and a handful of pitted olives (halved). Combine all ingredients in a large bowl, then drizzle with a simple dressing made from 2 tablespoons of olive oil, the juice of half a lemon, salt, and pepper to taste. Toss everything together until well mixed. This refreshing salad can be made ahead and stored in the fridge, making it a perfect grab-and-go option for work.

Turkey and Avocado Sandwich

For this hearty sandwich, you’ll need two slices of whole-grain bread, four slices of deli turkey, half an avocado (mashed), a few leaves of lettuce, and a slice of tomato. Start by spreading the mashed avocado evenly on one slice of bread. Layer the turkey, lettuce, and tomato on top of the avocado, then place the second slice of bread on top. Press the sandwich lightly to hold it together, then slice it in half for easy packing. This sandwich is a healthy, filling option that takes just minutes to prepare.

Caprese Salad

This simple Caprese salad requires fresh ingredients: 2 ripe tomatoes, 4 ounces of fresh mozzarella, a handful of fresh basil leaves, 1 tablespoon of balsamic vinegar, and 2 tablespoons of olive oil. Slice the tomatoes and mozzarella into thick rounds and arrange them on a plate, alternating between the two. Tuck whole basil leaves in between the slices. Drizzle the balsamic vinegar and olive oil over the top, then season with salt and pepper to taste. This salad is as beautiful as it is delicious, making it a great option for a quick, elegant lunch.

Tuna Salad Lettuce Wraps

For these wraps, you’ll need one can of tuna (drained), 2 tablespoons of mayonnaise, 1 celery stalk (diced), the juice of half a lemon, and large lettuce leaves (such as romaine or butter lettuce). In a bowl, mix together the tuna, mayonnaise, diced celery, and lemon juice until well combined. Spoon the tuna mixture onto the center of each lettuce leaf, then fold the sides of the leaf over the filling to create a wrap. These low-carb wraps are light, refreshing, and perfect for a quick, healthy lunch.

Veggie Hummus Wrap

To make this wrap, gather a whole-grain tortilla, 2 tablespoons of hummus, half a cucumber (sliced), half a bell pepper (sliced), one carrot (shredded), and a handful of fresh spinach leaves. Spread the hummus evenly over the tortilla, then layer the cucumber, bell pepper, carrot, and spinach on top. Roll up the tortilla tightly, tucking in the sides as you go. This wrap is packed with crunchy veggies and creamy hummus, making it both delicious and nutritious.

Avocado Toast with Egg

For a quick and satisfying lunch, you’ll need one slice of whole-grain bread, half an avocado, one egg, and seasonings such as salt, pepper, and red pepper flakes. Toast the bread to your liking. While the bread is toasting, mash the avocado with a fork and season it with salt and pepper. Spread the mashed avocado on the toast. In a small pan, cook the egg to your preference—whether it’s poached, fried, or scrambled. Place the cooked egg on top of the avocado toast and sprinkle with red pepper flakes for a little extra kick. This simple meal is packed with healthy fats and protein.

Chickpea Salad Sandwich

For this vegetarian sandwich, you’ll need a can of chickpeas (drained and rinsed), 2 tablespoons of mayonnaise, the juice of half a lemon, fresh herbs like parsley or dill (chopped), two slices of whole-grain bread, and some lettuce and tomato slices. In a bowl, mash the chickpeas with a fork or potato masher until mostly smooth, then mix in the mayonnaise, lemon juice, and herbs. Spread the chickpea mixture on one slice of bread, top with lettuce and tomato, and finish with the second slice of bread. This protein-packed sandwich is flavorful and easy to prepare.

Turkey and Cheese Quesadilla

For this warm, cheesy quesadilla, you’ll need one large tortilla, a few slices of deli turkey, and a handful of shredded cheese (such as cheddar or Monterey Jack). Heat a skillet over medium heat and place the tortilla in the pan. On one half of the tortilla, layer the turkey and cheese. Fold the tortilla over the filling and cook for a few minutes on each side until the cheese is melted and the tortilla is golden brown. Slice into wedges and serve with salsa or sour cream if desired. This quesadilla is quick to make and perfect for a comforting lunch.

Peanut Butter Banana Wrap

This sweet and simple wrap requires a whole-wheat tortilla, 2 tablespoons of peanut butter, and one ripe banana. Spread the peanut butter evenly over the tortilla. Place the peeled banana on one end of the tortilla and roll it up tightly, covering the banana with the peanut butter. Slice the wrap in half for easy eating. This wrap is a quick and satisfying lunch that provides a good balance of protein, healthy fats, and carbohydrates.

Mediterranean Pasta Salad

For this flavorful pasta salad, you’ll need 2 cups of cooked pasta (such as rotini or penne), a handful of cherry tomatoes (halved), half a cucumber (diced), a quarter cup of Kalamata olives (halved), a quarter cup of feta cheese (crumbled), and a simple dressing made from 2 tablespoons of olive oil and the juice of half a lemon. In a large bowl, combine the cooked pasta with the tomatoes, cucumber, olives, and feta. Drizzle with the olive oil and lemon juice dressing, then toss everything together until well coated. This pasta salad is easy to prepare ahead of time and makes a great lunch to take to work.

Egg Salad Sandwich

For a classic egg salad sandwich, you’ll need two hard-boiled eggs (chopped), 2 tablespoons of mayonnaise, 1 teaspoon of mustard, salt and pepper to taste, two slices of whole-grain bread, and a few leaves of lettuce. In a bowl, mix the chopped eggs with the mayonnaise, mustard, salt, and pepper until well combined. Spread the egg salad on one slice of bread, top with lettuce, and place the second slice of bread on top. This sandwich is a timeless favorite that’s quick to prepare and perfect for a satisfying lunch.

Chicken and Veggie Stir-Fry

For a quick stir-fry, you’ll need one chicken breast (diced), a cup of mixed vegetables (such as bell peppers, broccoli, and carrots), 2 tablespoons of soy sauce, 1 clove of garlic (minced), and cooked brown rice or quinoa for serving. Heat a tablespoon of oil in a large skillet over medium-high heat. Add the chicken and cook until browned, then add the vegetables and garlic. Stir-fry for a few minutes until the vegetables are tender-crisp. Add the soy sauce and stir to coat everything evenly. Serve the stir-fry over rice or quinoa for a quick, balanced lunch.

Shrimp and Avocado Salad

For this light and refreshing salad, you’ll need a cup of cooked shrimp (peeled and deveined), one avocado (diced), a handful of cherry tomatoes (halved), a quarter of a red onion (thinly sliced), the juice of one lime, and a handful of chopped cilantro. In a large bowl, combine the shrimp, avocado, tomatoes, and red onion. Drizzle with lime juice and sprinkle with cilantro, then toss gently to combine. This salad is easy to prepare and packed with protein and healthy fats, making it a perfect lunch option.

Black Bean and Corn Salad

To make this zesty salad, you’ll need one can of black beans (drained and rinsed), a cup of corn kernels (fresh, frozen, or canned), half a red onion (diced), half a red bell pepper (diced), the juice of one lime, 1 teaspoon of cumin, and a handful of chopped cilantro. In a large bowl, mix together the black beans, corn, red onion, and bell pepper. Add the lime juice, cumin, and cilantro, then toss everything together until well combined. This salad is quick to make and full of flavor, making it an excellent choice for a healthy workday lunch.

Spinach and Feta Wrap

For this simple wrap, you’ll need a whole-wheat tortilla, 2 tablespoons of hummus, a handful of fresh spinach leaves, and a quarter cup of crumbled feta cheese. Spread the hummus evenly over the tortilla, then layer the spinach and feta on top. Roll up the tortilla tightly, tucking in the sides as you go. This wrap is a great option for a quick and nutritious lunch, with a good balance of protein and greens.

Ham and Cheese Pinwheels

For these fun pinwheels, you’ll need a large tortilla, 2 tablespoons of cream cheese, a few slices of deli ham, and a handful of shredded cheese. Spread the cream cheese over the entire surface of the tortilla. Layer the ham slices on top, then sprinkle with shredded cheese. Roll the tortilla up tightly, then slice into pinwheels about an inch thick. These pinwheels are easy to make and perfect for a quick lunch or snack.

Cucumber and Cream Cheese Sandwich

For a light and refreshing sandwich, you’ll need two slices of whole-grain bread, 2 tablespoons of cream cheese, half a cucumber (thinly sliced), and a sprinkle of fresh dill or chives. Spread the cream cheese on both slices of bread, then layer the cucumber slices on one piece of bread. Sprinkle with dill or chives, then place the second slice of bread on top. Cut the sandwich in half for easy packing. This simple sandwich is a great option for a quick and cool lunch.

Pesto Pasta Salad

For this flavorful pasta salad, you’ll need 2 cups of cooked pasta (such as fusilli or bowties), 2 tablespoons of store-bought pesto, a handful of cherry tomatoes (halved), and a quarter cup of fresh mozzarella balls (also known as bocconcini). In a large bowl, toss the cooked pasta with the pesto until well coated. Add the cherry tomatoes and mozzarella balls, and toss again to combine. This pasta salad is easy to make and full of fresh, vibrant flavors, making it perfect for a quick lunch.

Lentil Soup

For a comforting and hearty lunch, you’ll need one can of lentil soup and a slice of whole-grain bread. Simply heat the lentil soup in a pot or microwave according to the instructions on the can. Pair with a slice of whole-grain bread for dipping. Lentil soup is packed with protein and fiber, making it a nutritious and filling option that requires minimal preparation.

This article originally appeared on RetailShout.

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