It’s a new year and time for a boost of healthiness! Everyone is in the same boat here - we’ve all drank too much champagne and eaten one-too-many Christmas cookies. You want to start the new year off on the right foot for both yourself and your household. This list of healthy lunch ideas is sure to be a great way to jumpstart your year!
- Healthy Lunch Recipes
- Copycat P.F. Chang's Teriyaki Chicken Lettuce Wraps
- Copycat Pasta e Fagioli Soup
- Easy Meditteranean Couscous Salad
- Fast and Fresh Chickpea Salad
- Easy Chicken Noodle Soup
- Avocado Chicken Salad
- Pickle Brine Chicken
- 3-Ingredient Tomato Soup
- Poached Egg and Avocado on Toast
- Muffin Tin Omelets
- Scottish Lentil Soup with Ham
- Salmon Nicoise Salad
- Shrimp-Stuffed Avocado
- Tomato and Basil Salad
- Chicken Stir-Fry
- Chickpea Salad in Jar
- Vegetable Soup
- Moroccan Butternut Squash Stew
- Chicken Veggie and Avocado Rice Bowl
- Sweet Potato Buddha Bowl
- Easy Burrito Bowl
- Fish Cakes and Salad
- Smoked Salmon and Cream Cheese Bagel
- Tabbouleh Salad with Couscous
- Warm Panini
- Zucchini Noodles
- Curried Chickpea Wraps
- Egg-Fried Rice in a Mug
- Stuffed Peppers
- Oatmeal Jars
- Baked Sweet Potato
- Grilled Chicken and Vegetable Skewers
- Lentil Bake
- Vegan White Chickpea Chili
- 📖 Recipe
Healthy Lunch Recipes
The best way to start feeling better in yourself is to focus on making and eating healthy food. Anyone who has tried to cook healthily will know that this fad usually lasts about a week until you’re stumped for more ideas.
Luckily for you, we've got you covered! Below are some of our favorite healthy lunch ideas! Tons of ideas that are delicious, lower in fat and calories, and ideal for keeping you full until dinnertime!
If you like these, then you might also want to check out some of these other healthy food lists!
- 31 Healthy Comfort Food Recipes
- 27 Easy And Healthy Chicken Meals
- 23 Fantastic Healthy Instant Pot Dinner Recipes
- 34 Simple But Healthy Breakfast Recipes
- 50 Mediterranean Diet Recipe Favorites
- 25 Light And Easy Chicken Recipes For Dinner
- 20 Healthy Air Fryer Recipes You Must Try
I absolutely love this recipe because it tastes just like the restaurant but half the price! It's fast and easy to make and you can make it with chicken or turkey depending upon your preferences.
The combination of beans, vegetables, and pasta creates a delicious soup that is popular at Olive Garden restaurants and super easy to make. Plus, it is low in calories, low in fat, and loaded with protein.
This light pasta salad is a great addition to your menu. Couscous, vegetables, feta cheese, and the perfect blend of seasonings make it a great light choice for luncheon. Ideal by itself or served alongside a favorite protein.
A great light meal that has tons of protein from the chickpeas and great flavor from the light dressing and vegetables. It's an ideal choice for serving as a meal by itself or alongside any grilled chicken or fish.
Nothing beats a bowl of chicken noodle soup! It's famous not just for being delicious but healing. And, magically, it happens to be very healthy and low in fat and calories. This easily fits into any meal plan.
A basic bed of salad greens combined with some onion, corn, avocado, and chicken. Top with a tasty dressing and you have one of those classic salads everyone loves for lunch!
Chicken tenders are a classic lunch but usually avoided because of deep-frying. This recipe combines a unique brine for added flavor and keeps them crispy by baking! A great protein for your lunch menu!
he classic tomato soup, did you? Tomato soup is one of those glorious lunches that you can’t go wrong with - especially if it contains roasted garlic as well. It’s super easy to make and meal-prep, plus it’s a great way of keeping your warm in winter!
Poached egg and avocado on toast is a staple lunch idea for those who want something healthy and filling. Eggs are a brilliant source of protein that doesn’t take long to cook, and avocados are high in essential fatty acids and potassium. We recommend eating both on toasted sourdough, which is much healthier than conventional bread.
Source: Pinch of Yum
Omelets are tasty, healthy, and can be fun to customize. However, it’s not always possible to make multiple regular-sized omelets at the same time. Enter the muffin-tin omelets! These are little omelets that are packed with yumminess and goodness, plus they are super easy to make.
Source: Boulder Locavore
It’s still very cold in January, and there’s no better way to warm yourself up than with a bowlful of homemade soup. Lentil soup is extremely healthy and tasty, as lentils are an excellent source of protein and fiber. This is a filling soup that is sure to carry you around until dinner - especially with a chunk of whole-grain bread!
Source: Midwest Modern Momma
Salmon Nicoise salad is one of the most underrated lunch options ever. Every single aspect of it is healthy and filling - from the protein-packed eggs and salmon to the nutritional vegetables. This is one of those meals where you can chuck in whatever is in your fridge, and it will definitely keep you full until dinner.
Source: Fool Proof Living
It’s no secret that avocados are loved across the nation for their taste and health benefits. Shrimps, likewise, are a delicious seafood option that requires minimal preparation time and goes wonderfully with an array of flavors. Combine the two, and you’ve got a tasty shrimp-stuffed avocado!
Source: Healthy Fitness Meals
Picture this: You’re sick from the January cold and you know you need something nutritious and fresh to perk you up. Enter the humble tomato and basil salad! Sure, it’s more of lunch for summer, but this is still a tasty lunch that will both nourish and hydrate you. Plus, it’s super easy to customize with mozzarella, red onions, or even peaches.
Source: The Forked Spoon
Chicken stir-frys are probably the best lunch for meal prepping. It’s a Sunday afternoon and you’re getting ready to feed yourself and the kids for the week ahead - a chicken stir-fry is ideal for this because they can be eaten cold or warm and can be batch-cooked easily. Pair it with some rice or noodles, and you’ve got lots of yummy lunches!
Source: Mom on Timeout
You know those Instagram posts where people post pictures of salads in jars for the aesthetics, but you wonder if anyone actually eats them? Turns out, those Instagrammers were right all along. These chickpea salad jars are as delicious as they are aesthetically pleasing. They’re also surprisingly easy to make.
Source: Hey Nutrition Lady
There’s nothing quite as comforting as a hearty bowl of vegetable soup. Vegetable soup is a great way to use up your Christmas dinner leftovers, plus portions can be frozen for future lunches and last-minute dinners! What a great way to warm up and tick off your five-a-day.
Source: Delicious Magazine
You don’t get cozier or more satisfying than a bowl of butternut squash stew. Mixed with other vegetables like lentils and chickpeas, you’ve got yourself a great meal-prep option that makes for an ideal lunch that will carry you through the day. Also, if you fill the stew with Moroccan-inspired spices, the extra heat might help to eradicate sickness and colds!
Source: Ambitious Kitchen
You don’t get much easier than making a bowl of rice, chicken, and vegetables. Simply fry some chunks of chicken whilst the rice is boiling, take out your leftover vegetables, and put it all together. You can even get creative with sauces - like a splash of sweet chili sauce or soy sauce - to enhance the flavors.
Source: Half Baked Harvest
Like the chickpea salad jars, Buddha bowls are as Instagram-worthy as they are delicious and healthy. There are so many varieties of Buddha bowls that you can literally chuck whatever you like in the bowl (presented beautifully, of course), and call it lunch. We love Buddha bowls that contain a range of flavors, colors, and textures to make the most of your lunch.
Source: Family Focus Blog
Burrito bowls are, you guessed it, essentially dissected burritos in a bowl. This means that you can enjoy all of the tasty and healthy insides of a burrito without the tortilla, which makes burritos less healthy! Fill your bowl with rice or quinoa, optional meat, lots of beans, and some random vegetables, and you’ve got yourself a tasty burrito bowl.
Source: Damn Delicious
That’s right - you don’t just have to eat fish cakes for dinner! Fish cakes can make a wonderful lunch option on a bed of leafy greens and sweet chili sauce. Either make some beforehand in your meal-prepping endeavors or cheat and cook some from frozen (we won’t tell anyone).
Source: Delicious Magazine
This is probably the least healthy of the healthy lunches on our list, but it’s still delicious and guilt-free! Smoked salmon goes beautifully with cream cheese, especially when it’s on or in a toasted bagel. We like to use whole grain bagels to make them seem a bit more healthy.
Source: Feel Good Foodie
Tabbouleh is a colorful and flavorful Lebanese salad made from chopped parsley, mint, onion, tomato, bulgur, olive oil, and other seasonings. Mixed with couscous and you’ve got yourself an incredibly tasty and refreshing salad. We like to add the occasional chicken breast or salmon alongside this salad to give it more protein.
Source: Mommy's Home Cooking
Warm paninis are a brilliant way of eating a sandwich whilst warming yourself up. They can be filled with an array of fillings, such as mozzarella, fajita chicken, peppers, tomatoes, and spinach. We love putting vegetables in paninis so they feel slightly more healthy.
Source: The Live-In Kitchen
Whilst pasta is yummy and warming, it’s not exactly the healthiest meal to have for every single lunch. Zucchini noodles, often nicknamed “zoodles”, are the healthy and low-fat alternative to spaghetti noodles! Serve it with your favorite sauce, a dollop of pesto, or simply by themselves for a tasty and filling lunch. Also, it’s a great way to get your kids interested in eating vegetables, so it’s a win-win.
Source: Inspired Taste
Picture this: You’ve gone back to the office in the new year and it’s freezing. Wouldn’t it be lovely if you had the option to warm up your lunch…
Enter curried chickpea wraps! These are a healthy, spicy, and flavorsome meal-prep meal that can be eaten either cold or warm. Even the spices will warm you up.
Source: Hey Nutrition Lady
That’s right - you can cook egg-fried rice in a mug. It’s like an office worker’s dream. All you have to worry about is making sure your rice is cooked and your vegetables are ready to be heated up in the microwave, and then it’s all yours to eat! To make it super healthy, add seeds and vegetables to the mix.
Source: Healthy Nibbles and Bits
The beauty of stuffed peppers is that they are ideal for making the weekend before the working week begins because then you can simply heat them in the microwave at work or school. Stuffed peppers are super tasty and go really well with a salad or couscous.
Source: Well Plated
Who said that lunches have to be savory to be healthy? Oatmeal is one of the tastiest, healthiest, and most filling breakfast options, so it only makes sense to eat it at lunch, too. These jars are ideal for making instant oatmeal whether you’re at college or work. You can put whatever you like in them - from nuts and seeds to frozen fruit.
Source: Simply Sissom
This is the best lunch for those who have a bit more time on their hands. Baked sweet potatoes can take up to 45 minutes in an oven (or air fryer if you want to be extra healthy!), but they are so worth it. The creamy interior is both warming and filling, plus sweet potatoes are a complex carbohydrate that is much healthier for you than white potatoes.
Source: Love and Lemons
Both tasty and easy to prepare, grilled chicken and vegetable skewers are a healthy and fun way to get a balanced lunch of proteins and vitamins. These skewers can be eaten either cold or heated, plus they don’t take too long to cook! Feel free to swap the chicken with shrimp or halloumi for a vegetarian option.
Source: Fresh Off The Grid
A slice of warm lentil bake for lunch is a sign of a good and fulfilling day. Lentils are full of proteins and fibers, plus they are essential for weight loss. Lentil bakes are super easy to make at the weekend, and they can be cut into slices and put into lunch boxes for your kids or you at work.
Source: Love and Good Stuff
Can you tell that we love chickpeas? Chickpea chili is a great meal-prep idea that can be separated into lunches (plus frozen into leftovers). Heat your lunch in the microwave, and you’ve got a warm and comforting meal.
Source: Midwest Foodie Blog
- 2 cups cooked chicken breasts, shredded or chopped
- ¼ cup low-fat mayonnaise
- ¼ cup non-fat plain Greek yogurt
- ¼ cup diced apple
- 1 tablespoon dill relish
- ½ teaspoon black pepper
- ½ teaspoon salt
- ¼ teaspoon paprika
- ¼ teaspoon dried dill
- In a large bowl, mix all ingredients together until combined well.
- Serve alone or on toasted bread or with crackers.
Can be made with leftover rotisserie chicken.
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