Come on, folks, choosing what to have for lunch on each and every workday can be a challenge. You’re working with your budget, keeping some degree of health, and, oh yeah, keeping it delicious! Too many times, though, we default to that same old costly takeout or uninspiring, monotonous desk lunches that leave you uninterested and, quite frankly, still hungry. But imagine if I told you that there’s a whole universe of budget-friendly, healthy, and outrageously easy lunch ideas just waiting to be discovered? It’s time to ditch the afternoon slump and inject some fun into your lunch break!
For real, however, a healthy lunch doesn’t have to break the bank. Making lunch at home is a lifesaver for your wallet and your well-being. We’re talking about delicious, satisfying meals packed with flavor and nutrients, but all without pricing yourself out of your own kitchen. It starts often with some planning and intentional shopping, focusing on long-lasting staples or items that are on sale weekly on a regular basis. Imagine yourself smoothly sailing through the grocery store with a concise list, stealing back some much-needed ‘me-time’ for your day that’s the power of these ideas!
Ready to get stoked about lunch again? We’ve compiled some of the downright best, most practical, and ridiculously tasty lunch ideas that will actually transform your workday munching. From nutrient-dense bowls to creative wraps and sour salads, these meals are designed to stuff you, energize you, and make you beam all afternoon long. Here’s the best part: we’re sharing the first seven, guaranteed to start your meal prep on fumes and have everyone in your office green with envy!
Chicken Caesar Lettuce Cups
Equipment
- 1 Cutting Board
- 1 Chef’s knife
- 1 Large Skillet For toasting croutons
- 2 Mixing Bowls One for dressing, one for chicken mixture
- 1 Whisk For emulsifying the dressing
Ingredients
Main
- 4 ounces sourdough bread cut into 1/2-in. pieces (about 2 1/2 cups)
- 2 tablespoons canola oil
- ¼ cup 2% reduced-fat plain Greek yogurt
- 2 tablespoons water
- 3 tablespoons mayonnaise
- ¼ cup finely shredded Parmesan cheese
- 1 teaspoon Dijon mustard
- ½ teaspoon kosher salt
- ½ teaspoon black pepper
- 2 romaine lettuce hearts about 8 oz. each
- 2 cups chilled chopped roasted chicken breast (about 6 oz.)
Instructions
- Cut the sourdough bread into ½-inch pieces. Heat canola oil in a large skillet over medium heat. Add the bread pieces and toast, stirring occasionally, until they are golden brown and crisp, about 5-7 minutes. Remove and set aside.
- In a medium mixing bowl, whisk together the Greek yogurt, water, mayonnaise, finely shredded Parmesan cheese, Dijon mustard, kosher salt, and black pepper until the dressing is smooth and well combined.
- Prepare the romaine lettuce hearts by carefully washing them and gently drying each leaf. Separate the individual leaves to create cup-like structures for serving.
- In a large mixing bowl, combine the chilled, chopped roasted chicken breast with the prepared Caesar dressing. Toss gently to ensure the chicken is evenly coated.
- Add the toasted sourdough croutons to the chicken mixture and toss lightly to combine without breaking the croutons too much.
- Spoon the chicken and crouton mixture generously into the prepared romaine lettuce cups.
- Serve the Chicken Caesar Lettuce Cups immediately to enjoy their crispness and fresh flavors.
Notes
1. Chicken Caesar Lettuce Cups
Transform a classic Caesar salad into a light, crunchy, and high-protein lunch by replacing bread with crispy lettuce cups. The homemade Greek yogurt dressing gives you all the creamy flavor of Caesar without the extra calories or fat. The combination of juicy, seasoned chicken and crispy lettuce offers a highly satisfying contrast in texture. Every bite bursts with flavor and it’s hard to remember those boring, monotonous lunches from the office deli.
- Low-carb and convenient: Great for those who want to lower carbohydrate intake without compromising taste.
- Meal prep friendly: Prep in advance for easy grab-and-go lunches throughout the week.
- Flexible substitute: Use as a substitute for chicken or roasted chickpeas for a veggie alternative.
- Balanced nutrition: Lean protein keeps you full; greens provide essential vitamins and minerals.
- Pairs with: Pair with fruit or nuts for an affordable, healthy lunch.
Other than taste and convenience, cups of this sort are nutritionally robust. Lean protein will keep you satisfied, and the greens give you vitamins and minerals to fuel energy and focus. Serving the lettuce cups with a side of fruit or a handful of nuts completes the meal as a well-rounded, budget-friendly lunch that is healthy for you and for your productivity level.
Southwestern Pasta Salad
Equipment
- 1 Large Stockpot For cooking pasta
- 1 Colander For draining pasta and rinsing beans
- 1 Large Mixing Bowl For combining salad ingredients and dressing
- 1 Whisk For emulsifying the dressing
- 1 Chef’s Knife and Cutting Board For preparing fresh vegetables and herbs
Ingredients
Main
- 8 ounces rotini pasta
- â…“ cup vegetable oil
- ¼ cup fresh lime juice
- 2 tablespoons chili powder or to taste
- 2 teaspoons ground cumin or to taste
- ½ teaspoon salt
- 2 cloves garlic crushed
- 1 ½ cups whole kernel corn
- 1 15 ounce can black beans, drained and rinsed
- ½ cup diced green bell pepper
- ½ cup diced red bell pepper
- ½ cup fresh cilantro leaves
- 1 cup chopped roma plum tomatoes
Instructions
- Bring a large pot of lightly salted water to a boil. Add pasta and cook until al dente, about 8 to 10 minutes; drain.
- Combine oil, lime juice, chili powder, cumin, salt, and garlic in a large bowl. Stir in pasta; set aside to cool to room temperature, stirring occasionally.
- Stir in corn, beans, green pepper, red pepper and 1/2 of the cilantro leaves. Spoon onto a platter and garnish with tomatoes and remaining cilantro. Serve chilled or at room temperature.
Notes
2. Southwest Black-Bean Pasta Salad Bowls
This Southwestern pasta salad brings together flavor, fiber, and convenience in one bowl. Black bean pasta adds protein and fiber, and the corn, chicken strips with enhanced flavor, and light vinaigrette add color and richness. The dish is filling and nutritious, keeping you full for the rest of the day. It’s perfect for those who meal prep well because a batch can serve lunch for several days.
- High fiber and protein: Black-bean pasta and chicken provide energy and satiation.
- Prep-in-advance friendly: Make it in bulk and use for several days’ worth of lunches.
- Fast and convenient: Prepares in around 20 minutes with few ingredients.
- Flavorful and colorful: Blends spicy, savory, and slightly sweet flavors for a stimulating taste.
- Time-saving short cuts: Pre-cooked or shortcut ingredients such as canned corn or rotisserie chicken make prep faster.
- Economical and healthful: Keeps digestive health without having to give up taste or cost.
Preparation is simple and quick, taking just 20 minutes with minimal ingredients. The vivid combination of spices hot, savory, and slightly sweet prevents each bite from being uninteresting, and lunchtime becomes something truly anticipated. Using pre-cooked or shortcut items like canned corn or rotisserie chicken makes preparation even simpler without having to sacrifice flavor. The nutritional content of this salad is impressive. The combination of chicken and black beans provides high protein to maintain energy levels, with fiber from the vegetables and the beans maintaining digestive function. This salad is a great example of healthy, satisfying, and inexpensive meals not having to be boring or boring.
Turmeric Almond Dressing
Equipment
- 1 Blender or Food Processor Essential for achieving a smooth, emulsified dressing.
- 1 Measuring Cups and Spoons
- 1 Vegetable Peeler For turmeric and ginger.
- 1 Chef’s knife
- 1 Cutting Board
Ingredients
Main
- 3 2-inch pieces fresh turmeric, peeled and roughly chopped, or 2 teaspoons ground dried turmeric
- 1 1-inch piece fresh ginger, peeled and roughly chopped
- 1 garlic clove roughly chopped
- 1/4 cup plus 2 tablespoons fresh lemon juice
- 3 tablespoons natural almond butter
- 1 tablespoon honey
- 1/4 teaspoon kosher salt
Instructions
- Prepare fresh turmeric, ginger, and garlic: peel and roughly chop the fresh turmeric pieces, fresh ginger, and garlic clove.
- In a blender or food processor, combine the chopped fresh turmeric (or 2 teaspoons ground dried turmeric), chopped fresh ginger, chopped garlic, fresh lemon juice, natural almond butter, honey, and kosher salt.
- Secure the lid and blend the mixture on high speed until it is completely smooth and well-emulsified, scraping down the sides of the blender jar as needed to ensure all ingredients are incorporated.
- Taste the dressing and adjust the seasoning if necessary, adding a pinch more salt or a splash of lemon juice to achieve your desired flavor balance.
- If the dressing is too thick for your application, add 1-2 tablespoons of water, blend again, and repeat until the desired pourable consistency is reached.
- Transfer the prepared Turmeric Almond Dressing to an airtight container or jar.
- Serve immediately, or refrigerate for later use. The dressing will keep well in the refrigerator for up to 5-7 days.
Notes
3. Chopped Veggie Grain Bowls with Turmeric Dressing
Grain bowls are an instant lunch favorite because they’re so easy to prepare, incredibly customizable, and nutrally dense. With prechopped vegetables, frozen quinoa, and a simple turmeric dressing in this version, the dish is gorgeous and nutrient-dense. The earthy flavor of turmeric adds a tasty twist and anti-inflammatory value without a lot of additional calories or ingredients, so this bowl is both yummy and nutritious.
- Quick prep and easy: Pack a week of lunches in under 10 minutes.
- Easy ingredients: Use frozen or pre-chopped vegetables and quinoa.
- Nutritionally balanced: High in fiber, low in calories, satisfying, and energizing.
- Dishes are versatile: Replace quinoa with brown rice, add seasonings to vegetables, or add protein like boiled eggs or tofu.
- Colorful presentation: Varied colors and textures create an enjoyable meal.
Prep is light, so it is simple to prepare a week’s lunches in under 10 minutes. Prechopped or frozen ingredients are convenient without any loss of texture and flavor. The combination of grain, vegetables, and dressing creates a balanced lunch with high fiber, low calories, and enough to fill you up until the day is over.
Chickpea Tuna Salad
Equipment
- 1 Large Mixing Bowl
- 1 Can Opener
- 1 Colander For rinsing and draining chickpeas
- 1 Chef’s knife For chopping vegetables and herbs
- 1 Cutting Board
Ingredients
Main
- 2 15 ounce cans chickpeas, rinsed and drained
- 1 5 ounce can tuna, drained
- 12 cherry tomatoes halved
- ½ cup chopped white onion
- ½ cup chopped fresh cilantro
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon lime juice
- 1 tablespoon soy sauce
- 1 pinch garlic salt or to taste
- ground black pepper to taste
Instructions
- Combine chickpeas and tuna in a bowl. Add cherry tomatoes, onion, cilantro, oil, lime juice, soy sauce, garlic salt, and pepper. Mix well.
Notes
4. Chickpea Chicken Salad
This plant-based version of the classic chicken salad uses chickpeas to create a protein-packed, fiber-rich alternative that’s creamy, satisfying, and convenient on the go. It differs from classic chicken salad in that it retains a discernible flavor without sacrificing heartiness so you can be satisfied for hours. Its versatility makes it ideal for lettuce wraps, whole-wheat pita, or as a topping for cracker.
- Convenience to prep ahead: Make a few lunches in advance for the week.
- Low ingredients: Chickpeas, light dressing, and add-ins like celery, herbs, or lemon.
- Portable and versatile: Ideal for wraps, pita, or crackers.
- Nutrient density: Plant-based protein and fiber provide steady energy and digestion.
- Delicious and filling: Creamy texture with fresh herbs and gentle seasoning.
- Budget- and veggie-friendly: Healthy lunches without compromise.
The few ingredients present a possibility for you to prepare this salad for a week’s worth of lunches. Chickpeas, a light dressing, and any add-ins you prefer like celery, herbs, or a squeeze of lemon constitute a light, fulfilling meal. Taking it to the office is easy, and the taste only improves as the ingredients get to know each other. Nutrition-wise, chickpeas provide plant protein and fiber that assist in keeping energy levels and digestion stable. Their creamy texture, complemented with fresh herbs and minimal seasoning, keeps every bite engaging and satisfying.
Crockpot Thai Chicken Curry
Equipment
- 1 Crockpot (Slow Cooker)
- 1 Mixing Bowl
- 1 Whisk
- 1 Measuring Cups and Spoons
- 1 Cutting Board and Chef’s Knife
Ingredients
Main
- 1 can 14 Oz. Size Full-fat Coconut Milk
- ¼ cups Peanut Butter
- 2 Tablespoons Red Curry Paste
- 2 Tablespoons Fish Sauce
- 3 Tablespoons Lime Juice
- 2 Tablespoons Brown Sugar
- 4 cloves Garlic Minced Or Pressed
- ½ cups Chicken Stock
- ½ teaspoons Ground Ginger
- ½ teaspoons Crushed Red Pepper Flakes
- 1-½ pound Chicken Breasts
- 1 whole Red Bell Pepper Sautéed, To Serve (optional, See Note)
- Cooked Rice To Serve
- Chopped Cilantro Crushed Peanuts, And Sliced Green Onions, For Topping
Instructions
- In a mixing bowl, whisk together the full-fat coconut milk, peanut butter, red curry paste, fish sauce, lime juice, brown sugar, minced garlic, chicken stock, ground ginger, and crushed red pepper flakes until smooth and well combined.
- Cut the chicken breasts into uniform 1 to 1.5-inch pieces to ensure even cooking.
- Place the cut chicken into the bottom of your crockpot.
- Pour the prepared sauce mixture over the chicken in the crockpot, ensuring all chicken pieces are submerged or thoroughly coated.
- Cover the crockpot and cook on low for 3-4 hours or on high for 1.5-2.5 hours, or until the chicken is fork-tender and cooked through.
- While the curry cooks, prepare your rice according to package instructions.
- If using the optional red bell pepper, sauté it briefly in a separate pan until it is tender-crisp, then set aside.
- Once the chicken is cooked, taste the curry and adjust the seasoning if needed, adding more lime for brightness, fish sauce for savoriness, or brown sugar for sweetness.
- Serve the Crockpot Thai Chicken Curry hot, ladling it generously over portions of cooked rice.
- Garnish immediately with fresh chopped cilantro, crushed peanuts, sliced green onions, and the optional sautéed red bell pepper for added texture and freshness.
Notes
5. Meal-Prep Curried Chicken Bowls
You don’t need to go complicated or time-consuming with curry. Sheet-pan chicken and cooked whole grains have these curried bowls together in seconds while delivering flavor depth. Spicy aromatics flavor the chicken, and grains bring balance and satiety, making for a satisfying, ready-to-go lunch that’s perfect for busy weeks.
- Rapid assembly: Sheet-pan chicken and cooked grains have meal prep complete in seconds.
- Delicious and aromatic: Spices marinate the chicken for rich flavor.
- Versatile: Use vegetables like roasted peppers, spinach, or zucchini.
- Increased protein: Add a spoonful of yogurt for creaminess and increased protein.
- Batch-cooking friendly: Prepare multiple servings to have ready-to-eat meals for the week.
- Nutrition balance: Provides protein, complex carbohydrates, and vegetables for long-lasting energy.
- Comforting yet light: Warming curry flavors without bloating.
These bowls may be easily customized with a variety of vegetables, such as roasted peppers, spinach, or zucchini. A dollop of yogurt adds creaminess and additional protein, making the dish richer and more satisfying. Making several servings ahead of time means that you have a healthy dinner in the refrigerator at all times that only takes minutes to consume. This dinner provides sustained energy and productivity through a balanced mix of protein, complex carbs, and vegetables. The comfort of the warming curry spices keeps it comforting without being heavy, perfect for workdays when you crave a richly flavored lunch that won’t weigh you down.
Avocado Ranch Chicken Salad
Equipment
- 1 Large Mixing Bowl
- 1 Chef’s knife For dicing avocado and mincing dill
- 1 Cutting Board
- 1 Rubber Spatula or Large Spoon For gentle mixing
- 1 Measuring Spoons For ranch and dill
Ingredients
Main
- 1 pound diced cooked chicken breast meat
- ½ cup chopped cashews
- ½ medium avocado diced
- 2 ½ tablespoons light ranch dressing
- 2 ½ tablespoons minced fresh dill
- salt and ground black pepper to taste
Instructions
- Mix chicken, cashews, avocado, ranch dressing, dill, salt, and pepper together in a bowl. Chill for at least 30 minutes before serving.
Notes
6. Avocado Ranch Chicken Salad
Avocado elevates this chicken salad to a creamy, rich, and healthy meal. The subtle flavor of ranch dressing and pickled jalapeño gives it a tangy, slightly spicy kick, with a perfect balance of taste. This salad is perfect on whole-wheat toast, in lettuce leaves, or wrapped in a wrap, offering a quick and delicious meal option for any workday.
- Prep-ahead convenience: Enjoy all week without daily fuss.
- Healthy fats: Avocado keeps you satiated and alert.
- Protein-rich: Lean chicken keeps energy stable.
- Easy serving: Delicious served on toast, wraps, or lettuce cups.
- Balanced indulgence: Creamy, tasty, easy, affordable.
Prepping ahead of time means that you’ll have a taste of this lunch every week without taking daily effort. The avocado provides creaminess and healthy fats that add satisfaction and alertness. Soft chicken contributes protein, keeping energy up all afternoon long. This chicken salad is equal parts indulgence and health. This chicken salad is a gourmet-tasting experience in a convenient, portable, and affordable package. Each bite is creamy, filling, and full of flavor.
Spicy Ramen Noodle Cup Soup Packs 16g Protein
Equipment
- 1 Microplane or Grater For fresh ginger
- 1 Measuring Spoons
- 1 Cutting Board and Chef’s Knife For vegetable prep
- 1 Electric Kettle or Saucepan To heat water
- 3 Heatproof Serving Cups or Mugs
Ingredients
Main
- 1 ½ tablespoons reduced-sodium vegetable bouillon paste
- 1 ½ teaspoons white miso
- 1 ½ teaspoons chile-garlic sauce
- 1 ½ teaspoons grated ginger
- ¾ cup shredded carrot
- ¾ cup sliced shiitake mushrooms
- 1 ½ cups chopped baby spinach
- 3 hard-boiled eggs halved
- 1 ½ cups cooked ramen noodles
- 3 tablespoons sliced scallions
- ¾ teaspoon sesame seeds
- 3 cups very hot water divided
Instructions
- In each of three heatproof serving cups, combine 1/2 tablespoon reduced-sodium vegetable bouillon paste, 1/2 teaspoon white miso, 1/2 teaspoon chile-garlic sauce, and 1/2 teaspoon grated ginger.
- Add 1/4 cup shredded carrot and 1/4 cup sliced shiitake mushrooms to each cup.
- Pour 1 cup of very hot water into each cup and stir vigorously until the bouillon and miso are fully dissolved, ensuring a uniform broth base.
- Distribute 1/2 cup chopped baby spinach evenly among the cups, allowing the residual heat to gently wilt it.
- Divide the 1 1/2 cups of cooked ramen noodles among the three cups.
- Place one halved hard-boiled egg into each cup, nestling it atop the noodles and vegetables.
- Garnish each cup with 1 tablespoon sliced scallions and 1/4 teaspoon sesame seeds.
- Serve immediately, allowing flavors to meld for a minute or two before enjoying this instant, flavorful ramen.
Notes
7. Spicy Ramen Noodle Cup Soup Packs
Vegetarian ramen soup packages can be prepared in a flash and provide a protein punch courtesy of hard-boiled eggs. Slabs of rich broth, tender noodles, and protein-rich eggs constitute a filling and delicious lunch. Prepared in jars, the soups are convenient, compact, and perfect for busy workdays.
- High-protein: Hard-boiled eggs suppress hunger.
- Easy and portable: Jars can be prepared ahead of time for grab-and-go lunches.
- Comforting flavors: Rich broth and gentle noodles.
- Healthy and spicy: Wakens the tongue without being unhealthy.
- Convenient workday option: Healthy, energy-providing, and convenient.
Spicy broth revives the taste buds without compromising on nutrition. Noodles provide comfort carbs, and the eggs offer protein to last for several hours. The grab-and-go convenience is a big plus. The soups packaged in jars can be pre-assembled so that you can serve a healthy, delicious lunch without any last-minute fuss.
Bacon-Wrapped Chicken Tenders
Equipment
- 1 Baking Sheet
- 1 Parchment Paper
- 1 Tongs For handling and turning
- 1 Small Bowl For olive oil
- 1 Pastry Brush Optional, for olive oil
Ingredients
Main
- 8 fresh sage leaves
- 8 chicken tenders about 1 1/4 pounds
- 8 slices bacon
- 1/2 teaspoon extra-virgin olive oil
Instructions
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper for easy cleanup and to prevent sticking.
- Pat the chicken tenders completely dry with paper towels; this is crucial for crispy bacon.
- Place one fresh sage leaf on top of each chicken tender.
- Carefully wrap each chicken tender, with its sage leaf, tightly with one slice of bacon, ensuring the bacon is secure.
- Arrange the bacon-wrapped tenders in a single layer on the prepared baking sheet.
- Lightly brush or drizzle the 1/2 teaspoon of extra-virgin olive oil over the bacon-wrapped tenders.
- Bake for 18-22 minutes, or until the bacon is crispy and the chicken is cooked through, reaching an internal temperature of 165°F (74°C).
- If desired, broil for an additional 1-2 minutes to achieve extra-crispy bacon, watching carefully to prevent burning.
- Remove from the oven and let rest for a few minutes before serving to allow the juices to settle.
Notes
8. Chicken Tenders & Couscous Wrap with Fresh Herbs
A wrap filled with delicate chicken tenders, light couscous, and vibrant fresh herbs is a new, healthy, and delicious twist on a regular sandwich. Brightness is provided by lemon, and aroma and nuance are brought by herbs. This is gourmet-sounding but effortless to put together.
- Prep-ahead convenience: It can be prepared in advance.
- Fresh and flavorful: Herbs and lemon provide aroma and brightness.
- Nutritional balance: Protein from chicken and couscous texture to fill.
- Simple assembly: Easy to prepare in the morning.
- Artistic presentation: Diverse ingredients make the meal attractive.
Having prepped the ingredients ahead of time makes morning assembly a snap. Fresh herbs infuse every bite with deep flavor, and the couscous adds a pleasant texture without weighting you down. Pairing it with a simple salad completes the meal for nutritional value and plate appeal. This wrap is ideal for those who are looking for lunchtime variety of flavors.
Tomato, Tuna, and Bean Salad
Equipment
- 1 Large Mixing Bowl
- 1 Whisk
- 1 Can Opener
- 1 Measuring spoons/cups
- 1 Serving Spoon
Ingredients
Main
- 5 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon dried dill weed Optional
- ¼ teaspoon crushed garlic
- ¼ teaspoon white sugar
- 1 pinch salt
- 2 cups halved cherry tomatoes
- 1 15 ounce can white kidney beans (cannellini), rinsed and drained
- 2 5 ounce cans white tuna, drained
- 1 cup cooked quinoa Optional
- â…“ cup chopped fresh basil
- 2 tablespoons chopped onion
- ¼ cup grated Parmesan cheese or to taste (Optional)
Instructions
- Whisk olive oil, vinegar, mustard, dill weed, garlic, sugar, and salt together in a large bowl. Add tomatoes, kidney beans, tuna, quinoa, basil, and onion; gently stir with a large spoon to coat evenly. Spoon salad into serving bowls; top each with about 1 tablespoon Parmesan cheese.
Notes
9. Tuna, White Bean & Dill Salad
Canned tuna is mixed with creamy cannellini beans, fresh dill, and tangy Dijon dressing to create a protein-rich, delicious lunch. This simple salad is simple to make, full, and versatile so you can serve it in lettuce cups, pita pockets, or on whole-grain crackers.
- Fiber and protein: Beans and tuna keep you full and energized.
- Quick preparation: Few ingredients, ready in minutes.
- Flexible serving: Serves over lettuce cups, in pita pockets, or on crackers.
- Delicious: The fresh dill and Dijon dressing taste good.
- Affordable: Affordable, healthy, and satiating.
The fiber and protein combined make you feel full and invigorated, and the dill provides a pretty pop of freshness that brings the dish to life. This salad shows just how far pantry staples can be taken to make interesting lunches. With no fuss, portability, and depth of flavor, this salad is an easy-grab go-to for a wholesome, healthy, and fulfilling work lunch.
Chickpea tofu
Equipment
- 1 Saucepan (medium) Non-stick is preferred for easier handling.
- 1 Whisk Essential for lump-free slurry and smooth cooking.
- 1 Heat-Resistant Spatula For scraping sides and ensuring even cooking.
- 1 Measuring Cups/Spoons
- 1 Square or rectangular tin/dish Approx. 20x20cm, for setting the tofu.
Ingredients
Main
- 100 g gram chickpea flour
- ¼ tsp ground turmeric optional
- flavourless oil for the tin (optional)
Instructions
- Lightly grease a square or rectangular baking tin (approx. 20x20cm or similar) with a flavourless oil and set aside.
- In a medium saucepan (off the heat), whisk together the gram (chickpea) flour, ground turmeric (if using), and a pinch of salt.
- Gradually add 250ml cold water to the flour mixture, whisking continuously to ensure no lumps form and a smooth, pourable slurry is achieved.
- Place the saucepan over medium heat. Cook the mixture, stirring constantly with a whisk or heat-resistant spatula, for 8-10 minutes.
- Continue stirring until the mixture thickens significantly, becoming a very thick paste that pulls away from the sides of the pan; it should resemble thick mashed potatoes.
- Immediately pour the hot chickpea mixture into the prepared tin, spreading it evenly with the back of a spoon or spatula to create a smooth, flat surface.
- Allow the tofu to cool at room temperature for about 30 minutes, then transfer it to the refrigerator.
- Chill for at least 2-3 hours, or until completely firm and set.
- Once fully set, carefully invert the tin onto a cutting board. The chickpea tofu should release easily.
- Cut the chickpea tofu into desired shapes (cubes, triangles, or slabs) and it’s ready for use in your chosen dish.
Notes
10. Roasted Red Pepper Sauce Chickpea & Quinoa Bowl
Quinoa and chickpeas are combined with roasted red pepper sauce to create a colorful, protein-packed vegetarian grain bowl. Smoky, earthy flavor is delivered in each bite while serving up vital nutrients. This lunch is as lovely as it is satisfying.
- Convenience: Get a head start and prepare multiple bowls for the week.
- Balanced nutrition: Vegetables, fiber, and protein power energy.
- Flavor sauce: Roasted red pepper provides flavor and color.
- Vegetarian-friendly: Satisfying plant-based option.
- Visually appealing: Colorful ingredients create an attractive dish.
Preparation in advance of multiple bowls offers convenient access throughout the week. Combination of fiber, protein, and vegetables keeps energy up and prevents post-lunch crashes. Roasted red pepper sauce provides taste and color, turning plain ingredients into an irresistible treat.
Make-Ahead Freezer Breakfast Burritos
Equipment
- 1 Baking Sheet For roasting sweet potatoes
- 1 Large Skillet For cooking scrambled eggs
- 1 Medium Mixing Bowl For whisking eggs
- 1 Rubber Spatula For stirring and cooking eggs gently
- 1 Microwave For warming tortillas and reheating burritos
Ingredients
Main
- 1 large sweet potato cut into 1/2-inch pieces
- 2 tablespoons olive oil divided
- kosher salt and ground black pepper to taste
- 6 eggs lightly beaten
- ¼ cup milk
- 1 cup shredded pepper Jack cheese
- 6 large flour tortillas
- 1 15 ounce can black beans, rinsed and drained
- ¾ cup cooked vegan chorizo Optional
- ½ cup prepared salsa verde
- hot sauce or salsa for serving
Instructions
- Gather all ingredients and preheat oven to 425 degrees F (220 degrees C). ALLRECIPES / ANA CADENA
- Spread sweet potatoes on a baking sheet and drizzle with 1 tablespoon olive oil. Season well with salt and pepper and toss to coat. ALLRECIPES / ANA CADENA
- Roast sweet potatoes until tender and browned, 15 to 20 minutes. Let cool to room temperature. ALLRECIPES / ANA CADENA
- Heat remaining olive oil in a large skillet over medium-low heat. Whisk eggs and milk together in a medium bowl and season with salt and pepper. Pour eggs into pan and cook, stirring frequently with a rubber spatula, until they begin to set, about 2 to 3 minutes. Sprinkle cheese over eggs and continue to cook, stirring frequently, until eggs are no longer runny, 3 minutes more. Remove from heat and let cool to room temperature. ALLRECIPES / ANA CADENA
- Wrap tortillas in a dish cloth and microwave for 30 seconds to 1 minute, until pliable. To assemble each burrito: Spread about ¼ cup sweet potatoes, ⅓ cup scrambled eggs, ¼ cup black beans and 2 tablespoons chorizo in a horizontal line across the middle of the tortilla, leaving about 2 inches on either side. Drizzle with 1 to 2 tablespoons salsa verde. ALLRECIPES / ANA CADENA
- Fold left and right sides over the filling, then tightly roll from the bottom of the tortilla to form a burrito. Tightly wrap in plastic wrap or aluminum foil. Repeat with remaining tortillas, and freeze for up to 1 month. Alternatively, refrigerate for up to three days. ALLRECIPES / ANA CADENA
- To serve: Remove burrito from plastic or foil and place on a plate in the microwave. Microwave on high for 4 to 5 minutes, until filling is hot and tortilla is tender. Serve immediately with your choice of hot sauce or salsa. If reheating from the refrigerator, microwave on high for 1 ½ to 2 minutes. ALLRECIPES / ANA CADENA
Notes
11. Freezer Bean & Cheese Burritos
Homemade burritos filled with cheese and beans are a fast, healthy substitute for store-bought versions. Having a batch ready in the freezer ensures you’ll always have a convenient, satisfying meal at hand to reheat. Vegetable stuffed or spiced, these burritos are flexible to suit any taste.
- Convenience: Prepare ahead and freeze for easy meals.
- Healthy: Protein-packed beans and wholesome food.
- Flexible: Season with spices or add vegetables to taste.
- Take-along: Perfect for workday or easy home meals.
- Budget-friendly: DIY alternatives cut costs and control ingredients.
Both healthy and filling, these burritos are facilitated by protein-rich beans and wholesome ingredients. Portability and ease are perks for hectic workday lunches or on-the-go meals at home. Reliance on homemade alternatives keeps costs low while allowing ingredient control. Comfort, flavor, and convenience accompany every burrito.
Chipotle Chicken Quinoa Burrito Bowl
Equipment
- 1 Large Skillet For cooking the chicken.
- 1 Cutting Board For preparing chicken and vegetables.
- 1 Chef’s knife For chopping chipotles, dicing chicken, and preparing avocado.
- 4 Serving bowls For individual assembly and presentation.
- 1 Tongs or Spatula For handling chicken during cooking.
Ingredients
Main
- 1 tablespoon finely chopped chipotle peppers in adobo sauce
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon garlic powder
- ½ teaspoon ground cumin
- 1 pound boneless skinless chicken breast
- ¼ teaspoon salt
- 2 cups cooked quinoa
- 2 cups shredded romaine lettuce
- 1 cup canned pinto beans rinsed
- 1 ripe avocado diced
- ¼ cup prepared pico de gallo or other salsa
- ¼ cup shredded Cheddar or Monterey Jack cheese
- Lime wedges for serving
Instructions
- In a small bowl, combine the finely chopped chipotle peppers in adobo sauce, extra-virgin olive oil, garlic powder, and ground cumin to create a marinade.
- Season the boneless, skinless chicken breast with salt, then rub it generously with the chipotle mixture, ensuring it’s evenly coated.
- Heat a large skillet over medium-high heat. Add the seasoned chicken and cook for 5-7 minutes per side, or until golden brown and cooked through (internal temperature 165°F/74°C).
- Remove the chicken from the skillet, let it rest for a few minutes, then dice it into bite-sized pieces.
- While the chicken cooks, prepare your fresh ingredients: shred the romaine lettuce, rinse the canned pinto beans, and dice the ripe avocado.
- To assemble the burrito bowls, distribute the cooked quinoa evenly among four serving bowls.
- Layer the shredded romaine lettuce and rinsed pinto beans over the quinoa in each bowl.
- Evenly divide the diced chipotle chicken and diced avocado among the bowls.
- Top each bowl with a quarter cup of prepared pico de gallo (or other salsa) and a quarter cup of shredded Cheddar or Monterey Jack cheese.
- Serve immediately with lime wedges on the side for an optional burst of fresh acidity.
Notes
12. Chipotle Chicken Quinoa Burrito Bowl
Grilled chicken covered in smoky chipotle glaze, fiber-rich quinoa, and crunchy vegetables provide a hearty, filling lunch. This dish is a combination of flavor, protein, and complex carbohydrates that holds energy until the end of the afternoon.
- Balanced nutrition: Vegetables, complex carbs, protein.
- Flavorful: Smoky chipotle glaze has strong flavor.
- Prep control: Have control over seasoning, nutrition, portion size.
- Well-rounded meal: Filling and satisfying.
- Healthy indulgence: Tasty without compromising health.
Preparing this bowl in the house gives one control over the seasoning, nutritional content, and portion size. Combining chicken, quinoa, and vegetables provides a wholesome, filling meal that can be consumed daily without boredom. The smoked taste and crunchy vegetables render this bowl decadent but still nutritious.
Cobb Salad
Equipment
- 1 Saucepan For boiling eggs
- 1 Large Skillet For cooking bacon
- 1 Chef’s knife For chopping ingredients
- 1 Cutting Board For safe chopping
- 6 Individual Serving Plates For plating the salads
Ingredients
Main
- 6 slices bacon
- 3 large eggs
- 1 head iceberg lettuce shredded
- 3 cups chopped cooked chicken meat
- 2 ripe tomatoes seeded and chopped
- ¾ cup blue cheese crumbled
- 3 green onions chopped
- 1 avocado – peeled pitted and diced
- 1 8 ounce bottle Ranch-style salad dressing
Instructions
- Place eggs in a saucepan and cover completely with cold water; bring to a boil, then cover and remove from heat. Let eggs sit for 10 to 12 minutes, then cool, peel and chop. Dotdash Meredith Food Studios
- While the eggs are cooking, place bacon in a large, deep skillet. Cook over medium-high heat until evenly brown, 7 to 10 minutes. Drain, crumble, and set aside. Dotdash Meredith Food Studios
- Divide shredded lettuce among individual plates. Arrange rows of bacon, eggs, chicken, tomatoes, blue cheese, green onions, and avocado on top. Dotdash Meredith Food Studios
- Drizzle with dressing and enjoy! DOTDASH MEREDITH FOOD STUDIOSÂ
Notes
13. Chopped Cobb Salad
This handy Cobb salad features chicken, fresh greens, hard-boiled egg, and creamy avocado. Chopped style ensures every bite has a balanced mix of tastes and textures. Honey-mustard vinaigrette or other favorite dressings ensure the dish tastes like home.
- Prep-ahead: Easy to prepare and transport.
- Balanced nutrition: High protein and satisfying.
- Flavorful: Dressing and creamy avocado provide flavor.
- Portable: Handy for work lunches.
- Consistent quality: Balanced and satisfying bite every time.
Nutritionally, this salad is protein-packed and satisfying, with energy to carry us through afternoon productivity. Every bite is balanced, delicious, and satisfying. This rendition shows how traditional salads can be reborn as easy-to-prepare, satisfying, and healthy meals without losing flavor or ease.
Pad Thai Quinoa Bowl
Equipment
- 1 Saucepan For cooking quinoa
- 1 Wok or Large Skillet Essential for stir-frying and combining ingredients
- 2 Small Mixing Bowls For whisking eggs and preparing the sauce
- 1 Chef’s knife For preparing chicken and vegetables
- 1 Whisk For emulsifying the sauce and scrambling eggs
Ingredients
Main
- 4 cups low-sodium chicken broth
- 2 cups quinoa rinsed and drained
- 1 tablespoon coconut oil divided
- 1 large boneless skinless chicken breast, cut into thin strips
- 2 carrots cut into matchsticks
- ¾ cup shredded cabbage
- ½ cup edamame
- 2 green onions chopped
- ¼ cup diced broccoli stems
- 3 eggs
- 1 teaspoon sesame oil
- ¼ cup natural peanut butter
- ¼ cup reduced-sodium soy sauce
- 3 tablespoons rice wine vinegar
- 2 tablespoons chili garlic sauce
- 2 tablespoons chopped fresh ginger
- 3 cloves garlic minced
- 1 teaspoon sesame oil
- ½ cup salted peanuts chopped
- 3 tablespoons chopped fresh cilantro
Instructions
- Bring chicken broth and quinoa to a boil in a saucepan over medium-high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, 15 to 20 minutes. Set aside.
- Heat 1 ½ teaspoons coconut oil in a wok or large skillet over medium-high heat. Add chicken; stir until cooked through; about 5 minutes. Transfer chicken to a plate. Heat remaining 1 ½ teaspoons coconut oil in the wok. Add carrots, cabbage, edamame, green onions, and broccoli stems; sauté until vegetables soften slightly, 2 to 3 minutes.
- Whisk eggs and 1 teaspoon sesame oil together in a small bowl. Push vegetables to sides of wok to make a well in the center. Pour in eggs; stir to scramble, about 3 minutes.
- Combine peanut butter, soy sauce, rice wine vinegar, chili garlic sauce, ginger, garlic, and 1 teaspoon sesame oil together in a small bowl; pour over vegetables and egg mixture in wok.
- Return chicken to wok; stir in quinoa until combined. Stir in chopped peanuts and cilantro; serve.
Notes
14. Edamame & Veggie Rice Bowl
This vegan grain bowl includes roasted vegetables, protein-rich edamame, and a zesty citrus dressing. Every component provides flavor, texture, and visual appeal, creating a healthy and fulfilling lunch.
- Convenience: Prepped to put together in a hurry.
- Plant protein: Edamame provides energy and satiety.
- Nutrient-rich: Vegetables provide fiber, vitamins, and color.
- Delicious dressing: Citrus adds bright, refreshing taste.
- Visually pleasing: Colorful foods enhance enjoyment.
Having the bowl made ahead of time eliminates morning stress and provides a healthy, uniform meal on tap. Edamame provides protein to the bowl, while veggies provide fiber, vitamins, and color. Citrus dressing holds the bowl together with bright, zesty flavor. This lunch demonstrates that plant-based meals can be simple, satisfying, and full-flavored.
These 14 budget-friendly lunch ideas show you that healthy, tasty, and easy-to-prepare food can completely transform your workday. From grain bowls and wraps to spicy salads and comforting burritos, every option is designed to energize you, satisfy you, and fit within your budget. With these strategies, you can feel good about overhauling your lunchtime routine, bringing variation, nutrients, and enjoyment back to your workday meals.
