17 Grab-and-Go Nutritious Lunch Recipes for the Office

Packing healthy lunches for work doesn’t have to be complicated or boring. These nutritious recipes are designed to travel well and keep you satisfied throughout your busy workday.

From protein-packed salads to hearty soups and wraps, these make-ahead meals will transform your lunch routine into something you actually look forward to.

01. Layered Veggie Power Salad in a Jar

Colorful vegetables and creamy cashew dressing layered perfectly for grab-and-go convenience. The smart layering technique keeps everything fresh until you’re ready to eat.

Ingredients: 2 cups mixed greens, 1 cup cherry tomatoes (halved), 1 cucumber (diced), 1 bell pepper (chopped), ½ cup shredded carrots, ¼ cup cashew butter, 2 tablespoons lemon juice, 1 tablespoon olive oil, 1 teaspoon honey, salt and pepper to taste.

How To Make Layered Veggie Power Salad in a Jar

1. Whisk cashew butter, lemon juice, olive oil, honey, salt, and pepper in a small bowl until smooth and creamy. Add a tablespoon of water if the dressing seems too thick for easy mixing.

2. Spoon 2-3 tablespoons of dressing into the bottom of a wide-mouth mason jar. This bottom layer prevents the greens from getting soggy while keeping everything flavorful.

3. Layer the hardest vegetables first, starting with diced cucumber, then bell pepper, cherry tomatoes, and shredded carrots. Pack each layer gently but don’t compress the vegetables.

4. Top with mixed greens, filling the jar completely but leaving enough room to shake when ready to eat. Seal tightly and refrigerate for up to 3 days.

02. Classic Chopped Cobb with Grilled Chicken

All your favorite Cobb salad ingredients chopped and mixed for perfect bites every time. This protein-rich salad makes excellent use of leftover grilled chicken.

Ingredients: 2 cups cooked chicken (diced), 4 cups romaine lettuce (chopped), 2 hard-boiled eggs (chopped), 4 strips bacon (cooked and crumbled), 1 avocado (diced), ½ cup blue cheese (crumbled), 1 cup cherry tomatoes (halved), ¼ cup ranch dressing.

How To Make Classic Chopped Cobb with Grilled Chicken

1. Arrange chopped romaine lettuce in a large bowl or individual containers, creating a fresh base for all the toppings. Make sure the lettuce is completely dry to prevent sogginess.

2. Cook bacon until crispy, then drain on paper towels and crumble into bite-sized pieces. Hard-boil eggs, cool completely, then peel and chop into small, uniform pieces for easy eating.

3. Dice the cooked chicken into ½-inch pieces and halve the cherry tomatoes. Cut the avocado just before serving to prevent browning, or toss with a little lemon juice if preparing ahead.

4. Arrange all ingredients in neat rows over the lettuce, or toss everything together with ranch dressing. Pack dressing separately if making ahead to keep ingredients crisp and fresh.

03. Colorful Veggie Hummus Wraps

Fresh vegetables and creamy hummus rolled in soft tortillas and sliced like sushi. These kid-friendly wraps are as beautiful as they are nutritious and satisfying.

Ingredients: 4 large flour tortillas, ½ cup hummus, 1 large carrot (julienned), 1 cucumber (julienned), 1 red bell pepper (sliced thin), 4 ounces cream cheese (softened), 2 cups fresh spinach leaves, ¼ cup shredded cheese.

How To Make Colorful Veggie Hummus Wraps

1. Lay tortillas flat on a clean work surface and spread a thin layer of softened cream cheese over each one, leaving a 1-inch border around the edges for easier rolling.

2. Spread 2 tablespoons of hummus evenly over the cream cheese layer. This creates a flavorful base that helps hold all the vegetables in place during rolling and slicing.

3. Arrange spinach leaves in a single layer, then add julienned carrots, cucumber strips, and bell pepper slices in colorful rows. Sprinkle with shredded cheese for extra flavor and binding.

4. Roll each tortilla tightly from one end, pressing gently to compress the filling. Wrap each roll in plastic wrap and refrigerate for at least 30 minutes before slicing.

5. Using a sharp knife, slice each chilled roll into 1-inch rounds, creating beautiful pinwheel shapes that showcase all the colorful vegetables inside.

04. Rich Tomato Soup with Cheese Tortellini

Creamy tomato soup gets a hearty upgrade with tender cheese-filled pasta. This comforting bowl delivers all the satisfaction of grilled cheese and tomato soup in one dish.

Ingredients: 1 package refrigerated cheese tortellini, 2 cups vegetable broth, 1 can crushed tomatoes, ½ cup heavy cream, 2 cloves garlic (minced), 1 onion (diced), 2 tablespoons olive oil, 1 teaspoon dried basil, salt and pepper to taste.

How To Make Rich Tomato Soup with Cheese Tortellini

1. Heat olive oil in a large pot over medium heat and sauté diced onion until soft and translucent, about 5 minutes. Add minced garlic and cook for another minute until fragrant.

2. Pour in crushed tomatoes and vegetable broth, then stir in dried basil, salt, and pepper. Bring the mixture to a gentle boil, then reduce heat and simmer for 10 minutes.

3. Add the cheese tortellini directly to the simmering soup and cook according to package directions, usually 3-5 minutes, until they float to the surface and are tender.

4. Stir in heavy cream and simmer for 2 more minutes until the soup is creamy and heated through. Taste and adjust seasoning as needed before serving hot.

05. Rustic White Bean and Herb Soup

Hearty dried beans create the foundation for this simple, satisfying soup. One pound of inexpensive beans transforms into a protein-rich meal that’s perfect for meal prep.

Ingredients: 1 pound dried white beans, 6 cups vegetable broth, 1 onion (diced), 3 carrots (chopped), 3 celery stalks (chopped), 4 cloves garlic (minced), 2 bay leaves, 2 tablespoons olive oil, 1 teaspoon dried thyme, salt and pepper to taste.

How To Make Rustic White Bean and Herb Soup

1. Soak dried beans overnight in plenty of cold water, or use the quick-soak method by boiling for 2 minutes, then letting them stand for 1 hour. Drain and rinse before using.

2. Heat olive oil in a large pot and sauté onion, carrots, and celery until vegetables are softened, about 8 minutes. Add garlic and cook for another minute until aromatic.

3. Add drained beans, vegetable broth, bay leaves, and thyme to the pot. Bring to a boil, then reduce heat to low and simmer covered for 1-2 hours until beans are tender.

4. Remove bay leaves and season generously with salt and pepper. For a creamier texture, mash some beans against the side of the pot or use an immersion blender briefly.

06. Mediterranean Tuna and White Bean Salad

Canned tuna gets a gourmet makeover with creamy beans and fresh herbs. This protein-packed salad transforms simple pantry staples into an elegant, satisfying meal.

Ingredients: 2 cans tuna in water (drained), 1 can cannellini beans (drained and rinsed), 3 tablespoons fresh dill (chopped), 2 tablespoons Dijon mustard, 3 tablespoons olive oil, 1 tablespoon lemon juice, 1 small red onion (thinly sliced), salt and pepper to taste.

How To Make Mediterranean Tuna and White Bean Salad

1. Drain tuna completely and flake it into bite-sized pieces in a large bowl. Rinse cannellini beans under cold water and drain thoroughly to remove excess starch and sodium.

2. Whisk together Dijon mustard, olive oil, and lemon juice in a small bowl until emulsified. This tangy dressing will brighten all the flavors in the salad.

3. Add drained beans to the tuna along with thinly sliced red onion and fresh chopped dill. The herbs add incredible freshness that elevates this simple combination.

4. Pour the dressing over the tuna mixture and toss gently to combine. Season with salt and pepper, then let the salad sit for 10 minutes to allow flavors to meld together.

07. Zucchini Noodles with Turkey Bolognese

Spiralized zucchini replaces traditional pasta in this low-carb, veggie-packed meal. The make-ahead turkey sauce reheats beautifully and turns zoodles perfectly tender-crisp.

Ingredients: 4 large zucchini (spiralized), 1 pound ground turkey, 1 jar marinara sauce, 1 onion (diced), 2 carrots (finely diced), 2 celery stalks (finely diced), 3 cloves garlic (minced), 2 tablespoons olive oil, ½ cup Parmesan cheese (grated).

How To Make Zucchini Noodles with Turkey Bolognese

1. Heat olive oil in a large skillet and sauté diced onion, carrots, and celery until softened, about 6 minutes. This vegetable base adds incredible depth to the sauce.

2. Add ground turkey to the vegetables and cook, breaking it up with a spoon, until browned and cooked through, about 8 minutes. The turkey should be in small, uniform pieces.

3. Stir in minced garlic and cook for 1 minute, then add marinara sauce. Simmer the mixture for 15 minutes, allowing flavors to meld and the sauce to thicken slightly.

4. Spiralize zucchini into noodle shapes using a spiralizer or vegetable peeler. For meal prep, store raw zoodles separately and let the hot sauce cook them when reheating.

5. To serve, place zucchini noodles in containers and top with hot turkey bolognese. The heat will soften the zoodles perfectly, and you can sprinkle with Parmesan cheese.

08. Middle Eastern Falafel Bowls with Tahini

Quick-cooking couscous and frozen falafel create these satisfying bowls in just twenty minutes. The creamy tahini sauce ties all the Mediterranean flavors together beautifully.

Ingredients: 1 cup couscous, 12 frozen falafel, 1 bag steam-in-bag green beans, ¼ cup tahini, 2 tablespoons lemon juice, 2 tablespoons olive oil, 1 clove garlic (minced), 1 cucumber (diced), 1 cup cherry tomatoes (halved).

How To Make Middle Eastern Falafel Bowls with Tahini

1. Cook frozen falafel according to package directions, either in the oven until crispy or in a skillet with a little oil. Steam the green beans in their bag for 4-5 minutes until tender-crisp.

2. Prepare couscous by bringing 1¼ cups water to a boil, then stirring in couscous. Remove from heat, cover, and let stand for 5 minutes until all liquid is absorbed.

3. Whisk tahini, lemon juice, olive oil, and minced garlic in a small bowl. Add 2-3 tablespoons of warm water gradually until you achieve a smooth, pourable consistency.

4. Fluff couscous with a fork and divide among bowls. Top with warm falafel, steamed green beans, diced cucumber, and halved cherry tomatoes in colorful sections.

5. Drizzle tahini sauce over each bowl just before eating, or pack it separately for lunch boxes to prevent the couscous from getting soggy.

09. Omega-Rich Salmon Stuffed Avocados

Canned salmon meets creamy avocado in this no-cook, heart-healthy meal. This simple combination provides omega-3 fatty acids and healthy fats in every satisfying bite.

Ingredients: 2 large ripe avocados, 1 can salmon (drained), 2 tablespoons mayonnaise, 1 tablespoon lemon juice, 1 celery stalk (finely diced), 2 green onions (chopped), 1 tablespoon fresh dill (chopped), salt and pepper to taste.

How To Make Omega-Rich Salmon Stuffed Avocados

1. Cut avocados in half lengthwise and remove pits carefully. Scoop out some flesh from each half, leaving about ½ inch border, and place the scooped flesh in a mixing bowl.

2. Drain canned salmon thoroughly and flake it into the bowl with the avocado flesh. Remove any skin or bones you might find, though most canned salmon is already cleaned.

3. Add mayonnaise, lemon juice, diced celery, chopped green onions, and fresh dill to the salmon mixture. Mash everything together gently, leaving some texture rather than making it completely smooth.

4. Season the salmon salad with salt and pepper to taste, then spoon the mixture generously into the hollowed avocado halves. Serve immediately or cover and refrigerate for up to 2 hours.

10. Retro Egg Salad in Lettuce Cups

Classic egg salad gets a fresh, low-carb twist wrapped in crisp lettuce leaves. Iceberg lettuce provides the perfect crunchy vessel for this protein-rich, nostalgic filling.

Ingredients: 8 hard-boiled eggs, ¼ cup mayonnaise, 1 teaspoon yellow mustard, 2 celery stalks (finely diced), 2 tablespoons fresh chives (chopped), 1 head iceberg lettuce, salt and pepper to taste, paprika for garnish.

How To Make Retro Egg Salad in Lettuce Cups

1. Place eggs in a large pot and cover with cold water by 1 inch. Bring to a rolling boil, then remove from heat, cover, and let stand for 12 minutes for perfectly cooked yolks.

2. Transfer eggs to an ice bath to stop cooking, then peel when cool enough to handle. The ice bath makes peeling much easier and prevents that gray ring around the yolk.

3. Chop the peeled eggs into small, uniform pieces and place in a bowl. Add mayonnaise, yellow mustard, diced celery, and fresh chives, then mix gently to combine without mashing.

4. Season egg salad with salt and pepper to taste. Carefully separate iceberg lettuce leaves, choosing the larger, cup-shaped outer leaves for the best wrapping.

5. Spoon egg salad into lettuce cups and sprinkle with paprika for color. These can be assembled just before eating or packed with components separate for lunch.

11. Protein-Packed Quinoa Avocado Bowl

Fluffy quinoa and creamy avocado create this refreshing, nutrient-dense salad. It’s perfect for meal prep and gets even better after the flavors have time to meld together.

Ingredients: 1 cup quinoa, 2 large avocados (diced), 1 cucumber (diced), 1 cup cherry tomatoes (halved), ¼ cup red onion (finely diced), 3 tablespoons olive oil, 2 tablespoons lime juice, 2 tablespoons cilantro (chopped), salt and pepper to taste.

How To Make Protein-Packed Quinoa Avocado Bowl

1. Rinse quinoa in a fine-mesh strainer until water runs clear, then combine with 2 cups water in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes.

2. Remove quinoa from heat and let stand covered for 5 minutes, then fluff with a fork and spread on a baking sheet to cool completely. Cooling prevents the avocado from getting mushy.

3. While quinoa cools, dice avocados, cucumber, and red onion into uniform pieces. Halve the cherry tomatoes and chop fresh cilantro for the brightest flavor.

4. Whisk olive oil and lime juice together in a large bowl, then add cooled quinoa and all the prepared vegetables. Toss everything gently to coat with dressing.

5. Season with salt and pepper, then let the salad sit for 15 minutes before serving to allow flavors to develop. This salad keeps well refrigerated for up to 3 days.

12. Quick Ravioli and Garden Vegetable Soup

Fresh or frozen ravioli transforms simple vegetable broth into a satisfying main course soup. Look for whole-wheat varieties to add extra fiber and nutrition to this comforting bowl.

Ingredients: 1 package fresh or frozen ravioli, 6 cups vegetable broth, 1 can diced tomatoes, 2 carrots (sliced), 2 celery stalks (chopped), 1 zucchini (diced), 1 onion (diced), 2 cloves garlic (minced), 2 tablespoons olive oil, Italian seasoning to taste.

How To Make Quick Ravioli and Garden Vegetable Soup

1. Heat olive oil in a large pot over medium heat and sauté onion, carrots, and celery until vegetables start to soften, about 5 minutes. This creates a flavorful base for the soup.

2. Add minced garlic and cook for another minute until fragrant, then pour in vegetable broth and diced tomatoes with their juices. Bring the mixture to a gentle boil.

3. Add diced zucchini and Italian seasoning to the pot, then simmer for 5 minutes until vegetables are tender but still have some texture and bright color.

4. Gently add ravioli to the simmering soup and cook according to package directions, usually 3-4 minutes for fresh or 5-6 minutes for frozen, until they float to the surface.

13. Hearty Tomato Soup with Beans and Kale

Canned tomato soup gets a nutritious upgrade with garlicky kale and creamy white beans. This ten-minute transformation creates a satisfying meal that’s both comforting and healthy.

Ingredients: 2 cans low-sodium tomato soup, 1 can white beans (drained and rinsed), 4 cups fresh kale (chopped), 3 cloves garlic (minced), 2 tablespoons olive oil, 1 cup water or broth, red pepper flakes to taste, Parmesan cheese for serving.

How To Make Hearty Tomato Soup with Beans and Kale

1. Remove thick stems from kale and chop leaves into bite-sized pieces. Heat olive oil in a large pot over medium heat and sauté minced garlic for 1 minute until aromatic.

2. Add chopped kale to the pot and cook, stirring frequently, until leaves are wilted and bright green, about 3-4 minutes. The kale should be tender but not mushy.

3. Pour in canned tomato soup and add water or broth to reach your desired consistency. Stir in drained white beans and bring the mixture to a gentle simmer.

4. Season with red pepper flakes and let soup simmer for 5 minutes to heat through and meld flavors. Serve hot with grated Parmesan cheese sprinkled on top.

14. Mediterranean Chicken and Couscous Wrap

Tender chicken and fluffy couscous get wrapped up with fresh herbs and bright lemon flavor. This protein-rich wrap is perfect for using up leftover chicken in a completely new way.

Ingredients: 4 large tortillas, 2 cups cooked chicken (diced), 1 cup couscous, 1¼ cups chicken broth, 2 tablespoons lemon juice, ¼ cup fresh parsley (chopped), 2 tablespoons fresh mint (chopped), ¼ cup feta cheese (crumbled), 2 tablespoons olive oil.

How To Make Mediterranean Chicken and Couscous Wrap

1. Bring chicken broth to a boil in a small saucepan, then stir in couscous. Remove from heat, cover tightly, and let stand for 5 minutes until all liquid is absorbed.

2. Fluff couscous with a fork and stir in lemon juice, olive oil, chopped parsley, and fresh mint. The herbs add incredible brightness and authentic Mediterranean flavor to the filling.

3. Add diced cooked chicken and crumbled feta cheese to the seasoned couscous, mixing gently to distribute ingredients evenly without mashing the delicate couscous grains.

4. Warm tortillas briefly in a dry skillet or microwave to make them more pliable for rolling. Divide chicken couscous mixture among tortillas, placing filling in the center of each.

5. Fold in the sides of each tortilla, then roll tightly from bottom to top. Wrap in foil or plastic wrap and refrigerate until ready to eat.

15. Make-Ahead Chicken Freezer Burritos

Transform leftover chicken into hearty, freezable burritos that microwave perfectly for instant meals. Having a stash of these in your freezer means healthy lunches are always just minutes away.

Ingredients: 8 large flour tortillas, 3 cups cooked chicken (shredded), 1 can black beans (drained and rinsed), 2 cups cooked rice, 1 cup salsa, 2 cups shredded cheese, 1 bell pepper (diced), 1 onion (diced), 2 tablespoons olive oil, cumin and chili powder to taste.

How To Make Make-Ahead Chicken Freezer Burritos

1. Heat olive oil in a large skillet and sauté diced onion and bell pepper until softened, about 5 minutes. Season with cumin and chili powder for authentic Mexican flavor.

2. Add shredded chicken, black beans, and cooked rice to the skillet, stirring to combine. Cook for 3-4 minutes until everything is heated through and well mixed.

3. Remove filling from heat and stir in half the salsa, allowing the mixture to cool slightly before assembling to prevent the tortillas from tearing.

4. Place ¾ cup filling in the center of each tortilla and sprinkle with shredded cheese. Fold in the sides, then roll tightly from bottom to top, creating neat packages.

5. Wrap each burrito individually in foil or plastic wrap, then freeze in a single layer. To reheat, unwrap and microwave frozen burritos for 2-3 minutes, turning once.

16. Veggie-Packed Spinach and Black Bean Burritos

Eggs, beans, and cheese create satisfying breakfast burritos designed for freezing and reheating. These protein-rich wraps work perfectly for busy morning breakfasts or quick lunch options.

Ingredients: 8 large flour tortillas, 8 large eggs (scrambled), 1 can black beans (drained and rinsed), 2 cups fresh spinach (chopped), 1½ cups shredded cheese, 1 bell pepper (diced), 1 onion (diced), 2 tablespoons olive oil, salt and pepper to taste.

How To Make Veggie-Packed Spinach and Black Bean Burritos

1. Heat olive oil in a large skillet over medium heat and sauté diced onion and bell pepper until soft and lightly golden, about 6-8 minutes. This creates a sweet, flavorful base.

2. Add chopped spinach to the skillet and cook until wilted, about 2 minutes. The spinach will reduce significantly in volume and add nutrition without overwhelming the other flavors.

3. Scramble eggs in a separate pan until just set but still slightly creamy, as they’ll continue cooking when reheated. Season eggs with salt and pepper to taste.

4. Combine scrambled eggs, sautéed vegetables, and black beans in a large bowl, mixing gently. Let the mixture cool completely before assembling to prevent cheese from melting prematurely.

5. Divide filling among tortillas, sprinkle with cheese, then roll tightly. Wrap individually in foil and freeze for up to 3 months. Microwave frozen burritos for 1-2 minutes per side.

17. High-Protein Mason Jar Salad with Chickpeas

Tuna and chickpeas deliver twenty-six grams of protein in this power-packed salad. The kale gets perfectly tender when dressed and stored, eliminating the need for massaging or cooking.

Ingredients: 2 cans tuna in water (drained), 1 can chickpeas (drained and rinsed), 4 cups fresh kale (chopped), ¼ cup olive oil, 2 tablespoons lemon juice, 1 tablespoon Dijon mustard, 1 cucumber (diced), 1 cup cherry tomatoes (halved), ¼ cup sunflower seeds.

How To Make High-Protein Mason Jar Salad with Chickpeas

1. Whisk olive oil, lemon juice, and Dijon mustard in a small bowl until emulsified. This tangy dressing will help tenderize the kale while adding bright, fresh flavor.

2. Remove thick stems from kale and chop leaves into bite-sized pieces. Massage half the dressing into the kale using your hands until leaves are darkened and softened.

3. Layer the remaining dressing in the bottom of wide-mouth mason jars, then add diced cucumber and halved cherry tomatoes. These harder vegetables can handle sitting in dressing.

4. Add drained chickpeas and flaked tuna to each jar, creating protein-rich layers that will keep you satisfied for hours. Pack these ingredients firmly but don’t compress.

5. Top with the dressed kale and sprinkle sunflower seeds on top for crunch. Seal jars tightly and refrigerate for up to 4 days, shaking before eating.

Final Thoughts

These seventeen nutritious lunch recipes prove that eating healthy at work doesn’t require complicated preparation or expensive ingredients. Most can be made ahead and stored for several days.

With options ranging from protein-packed salads to hearty soups and wraps, you’ll never run out of delicious ways to fuel your workday with wholesome, satisfying meals.