Here, you will find a collection of easy healthy lunch ideas perfect for busy individuals. From quick meals on the go to convenient meal-prepping options, find delicious recipes that prioritize nutrition without compromising on taste.
In today’s fast-paced world, maintaining a healthy lifestyle can be challenging, especially for individuals with busy schedules. However, ensuring a healthy lunch is vital for overall well-being. That’s why easy, healthy lunch ideas designed for those with hectic lives are the perfect solution, whether you’re a stay-at-home parent, professional, or student.
These meals offer both convenience and nutrition, making them ideal for those who need to eat on the go or meal prep ahead of time. From portable salads and wraps to satisfying pasta bowls, these options can be easily packed into containers for a wholesome meal anywhere, anytime.
Meal prepping plays an important role in successfully incorporating easy, healthy lunches into a busy lifestyle. Dedicate a small amount of time on a chosen day to plan and prepare meals for the week ahead. By preparing flavorful salads, filling wraps, or pasta bowls in advance, you can ensure that a nutritious option is always within reach.
The significance of a healthy lunch cannot be understated. It is a crucial midday refuel, providing the energy and nutrients needed to sustain productivity and mental focus. A well-balanced lunch supports stable blood sugar levels, preventing energy crashes and keeping hunger at bay. Incorporating nutrient-rich foods into your midday meal supplies essential vitamins, minerals, and antioxidants that contribute to overall health and well-being.
In the following sections, I will explore a variety of healthy delicious recipes to effortlessly incorporate easy, healthy lunches into your daily routine. Get ready for these mouthwatering meals that fuel your body and sustain you throughout the day.
This post is all about easy, healthy lunch ideas.
Easy Healthy Lunch Ideas
These are the recipes I use for each meal idea. You can swap some of the ingredients depending on your preferences and dietary needs.
1. Halloumi Salad
Ingredients: (Serves 1)
- 4 slices of halloumi
- 1/2 cup chopped lettuce
- 1 avocado
- 1-2 beetroots – chopped
- 1/3 cup chopped cucumbers
- Extra virgin olive oil
- Sea salt – to taste
- Balsamic vinegar – to taste
- 1 tsp hemp seeds
- 1 tsp pumpkin seeds
Instructions:
- Fry the halloumi slices in 1 tsp of extra virgin olive oil
- Add the salad ingredients to the bowl
- Drizzle some extra virgin olive oil, salt, and balsamic vinegar into the salad and mix
- Add the fried halloumi slices on top
- On top add the hemp and pumpkin seeds
2. Chicken Wrap
Ingredients: (Serves 2-3)
Chicken seasoning:
- 1 chicken breast
- 1/2 tsp sea salt, black pepper, paprika, cajun, garlic granules, and curry powder (the curry powder is optional)
- 2 tsp extra virgin olive oil
Fried onions:
- 1 small onion
- Pinch of sea salt and black pepper
Homemade perinaise sauce:
- 1 tbsp light mayonnaise
- 1/2 tbsp sriracha sauce
- Pinch of salt, black pepper, garlic granules, and paprika
Extras:
- Mini wraps (two for each person)
- 1 cup chopped lettuce
- Grated cheese of your choice
Instructions:
- Marinate the chicken with the spices and olive oil and cut three slits on the chicken to allow it to cook. Place in an air frier for 25 minutes at 180C or pop in the oven
- Thinly chop the onions and place in a pan to cook – add in the salt and black pepper and remove until you are satisfied with it (I like mine a little burnt)
- Mix the spices in the mayonnaise and sriracha sauce until the colour becomes pink – this is the perinaise sauce
- Once the chicken is cooked, cut the chicken into small pieces or shred it with a fork
- Spread the homemade perinaise sauce onto the wrap (you can heat up your wraps on a pan)
- Add the lettuce on top and then the chicken
- Top it up with the onions and grated cheese
- Enjoy!
3. Chicken Pesto Salad
Ingredients: (Serves 4-5)
- 300g uncooked pasta of your choice (I used fusilli)
- 1-2 chicken breasts (depending on the size)
- 1/2 tsp sea salt, black pepper, garlic granules, cajun, and extra virgin olive oil for the chicken
- A handful of baby spinach
- A handful of cherry tomatoes – cut them in half
- 1/2 cup of crumbled feta cheese
- 3/4 cup basil pesto
- 1/4 cup Greek yogurt (I used fat-free)
- 1/4 tsp sea salt and black pepper
- Coriander, finely chopped
Instructions:
- Cook the pasta as per the instructions on its packet
- Marinate the chicken breast with sea salt, black pepper, garlic granules, cajun, and a drizzle of extra virgin olive oil
- Cook the chicken in an air fryer at 180C for 25 minutes
- Once the pasta is cooked, let it cool
- Combine the pesto, greek yogurt, sea salt, and black pepper and mix well
- In a large bowl, add the pasta, spinach, cherry tomatoes, feta, chicken, and pesto mixture
- Mix it all together and enjoy!
4. Bruschetta
I have a blog post with the full recipe! This is so easy to make and can be meal prepped too. Click HERE for the recipe.
5. Salmon And Potato Salad
Ingredients: (Serves 3-4)
For the salmon: (4-6 salmon fillets)
- 1/2 tsp of sea salt, black pepper, ground coriander, paprika, and garlic granules
- 1 packet of sticky teriyaki sauce
For the potato salad:
- 500-700g of baby potatoes (you can add as many baby potatoes as you want to serve each person)
- 1/2 red onion – finely chopped
- 1 tbsp of chopped coriander
- 1-2 tbsp light mayonnaise
- 1/2 tsp sea salt and garlic granules
- 1/3 cup olives – cut in half
Instructions:
- Marinate the salmon and cook in the oven at 200C for 15 minutes or in an air fryer at 185C for 15-20 minutes (keep an eye on it)
- Boil the potatoes with the skin and remove until you can get a fork through
- Remove the skin once it’s boiled – don’t wait for it to go completely cold or else it will be hard to remove the skin. Wait for about 2 minutes.
- Let the potatoes cool
- Add the sea salt, garlic granules, onions, coriander, and mayonnaise to the potatoes and mix them well
- Put the potato salad on a plate and place the salmon next to it
6. Egg Bagel
Ingredients: (Serves 1)
- 1 bagel
- 2 eggs
- 4 turkey rashers
- Two slices of tomato
- 1/3 cup chopped lettuce
- Sriracha sauce
- 1/4 tsp sea salt
- Grated cheese
Instructions:
- Add salt to the eggs and beat the eggs
- Slice your bagel in half
- Fry your turkey rashers – use no oil or a tsp of extra virgin olive oil
- Throw the mixture of eggs in a preheated pan and put the sliced bagel on top
- Let it cook for 1 – 2 minutes then flip the bagel (the egg should be stuck to the bagel)
- While the bagel is being toasted, add in your tomatoes, and lettuce, and place on top the turkey rashers and the grated cheese
- Top it up with some sriracha sauce and close the bagel whilst still in the pan
- Remove from the pan and enjoy!
7. Shakshuka
Shakshuka makes the perfect late breakfast and lunch (brunch) which is why I have added it to my blog post on easy healthy breakfast ideas as well as this one. So quick and easy to make!
Ingredients: (Serves 1)
- 1 tbsp extra virgin olive oil
- 1 red pepper
- 1 medium onion
- 2-3 vine tomatoes
- 1 tbsp tomato purée
- 1/2 tsp salt, black pepper, paprika, and cumin
- 1 tsp honey
- 1/2 cup hot water
- 2 eggs
- 2 slices sourdough bread
Instructions:
- Cover the pan with olive oil on low heat
- Add diced onions and pepper to the pan
- Let it cook for about 3 minutes or until a little soft and then add spices and cook for another 2 – 3 minutes
- Add in chopped tomatoes and let it cook a bit
- Add in the tomato purèe and honey and mix
- Add hot water
- Cover and let it cook until the tomatoes are soft – mix every 2 – 3 minutes to slightly mash the tomatoes
- Once cooked, add in your eggs – make sure they’re slightly spaced out
- Cover the pan and cook until you are satisfied with how the egg is cooked – either runny or fully cooked
- Grill the sourdough bread in the oven and serve with the shakshuka
I hope this blog post helps you with your meal planning and makes sticking to healthy eating habits easier for you!
Make sure to follow my socials – Instagram, Pinterest, TikTok, Amazon Storefront, and LikeToKnowIt – for more healthy lifestyle content!
Lots of love, Mariam x
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This post was all about 7 easy healthy lunch ideas
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