The Good Health team excels at crafting nutritious meals, but their passion for food means they’re always on the hunt for exciting lunch options to bring to work. We’ve put together some truly inspiring ideas that are not only delicious but packed with wholesome ingredients, ensuring you look forward to your midday meal.
Keep reading for a wealth of inspiration for the ideal packed lunch. For the best in storage solutions, check our reviews of the top meal prep containers and lunchboxes.
You can explore our extensive selection of healthy lunch recipes or experiment with our range of healthy dinner recipes, which include our lighter lasagne and chicken katsu curry.
Healthy Lunch Recipes
Check out this vibrant bowl! When assembling a lunch bowl, we start with a base—grains work perfectly. Here, we’ve chosen rice, but quinoa or bulgur wheat are excellent alternatives as well. Next, consider the protein: you might use leftover chicken or, like we did, beans. Complete the dish with plenty of greens, such as spinach, kale, or broccoli, and add fresh herbs if you have them. Don’t forget to pack a light dressing for drizzling; simply pour it over when you’re ready to eat and savor the flavor. Bowl recipes like this are easy to prepare in advance and transport to work.
Nutritional summary (per serving): 573 kcal, 21g fat, 4g sat fat, 72g carbs, 16g protein
Try these ‘good-for-you’ bowl recipes:
Quick chicken hummus bowl
Salmon & purple sprouting broccoli grain bowl
Roasted cauli-broc bowl with tahini hummus
Easy salmon sushi rice bowl
Spinach falafel & hummus bowl
Sweet potato & cauliflower lentil bowl
See all our healthy bowl recipes
Guaranteed to satisfy, this healthy Caesar pitta uses lean protein, wholemeal pitta for added fiber, and a lighter dressing made from anchovies, garlic, and yogurt. Load up with plenty of crunchy lettuce, cucumbers, and tomatoes, resulting in a lunchtime meal that’s bursting with flavor and surprisingly lower in fat than your typical Caesar salad. To keep it fresh, store the ingredients separately and assemble them at your desk.
Nutritional summary (per serving): 461 kcal, 17g fat, 3g sat fat, 34g carbs, 40g protein
Explore more sandwich inspiration:
Stuffed Moroccan-style pitta
Green club sandwich
Smoked trout & cucumber open sandwiches
Chicken & avocado sandwich topper
More healthy sandwich ideas
Salads are among the simplest and quickest lunches to prepare—just toss your ingredients together in a bowl, and you’re done. With endless flavor combinations, they’re excellent for refreshing your midweek meals and using up leftovers. Explore various leaves, grains, and pulses, and enhance with colorful fruits and vegetables, protein sources like meat, fish, tofu, or eggs, and add crunch with nuts, seeds, herbs, spices, and dressings. Our lentil and tuna salad utilizes pantry staples like ready-cooked puy lentils and canned tuna—just mix in cherry tomatoes, parsley, and a tangy mustard dressing.
Nutritional summary (per serving): 374 kcal, 15g fat, 2g sat fat, 26g carbs, 28g protein
Explore these nutritious salad recipes:
Puy lentil salad with beetroot & walnuts
Guacamole & mango salad with black beans
Minty beetroot, feta & bulgur salad
Smoky chickpea salad
Waldorf salad
More healthy salad recipes
Seeking time-saving solutions? We’ve got just the thing for you. Our easy meal prep pasta allows you to create three different delicious dishes—salmon, chicken, and aubergine pasta—all at once. These pasta salads are rich in protein, healthy fats, and fiber, giving you a substantial boost towards your five-a-day. Simply store them in the fridge and they’re ready whenever you need a midday pick-me-up. This versatile lunch option is delicious both cold and reheated in the microwave.
Nutritional summary (per serving) – chicken pasta: 475 kcal, 10g fat, 1g sat fat, 45g carbs, 47g protein
Add exciting flavors with these simple, healthy pasta recipes:
Linguine with avocado, tomato & lime
Garlicky mushroom penne
Squash & spinach fusilli with pecans
Broccoli pasta salad with eggs & sunflower seeds
Ratatouille pasta salad with rocket
More healthy pasta recipes
We’re always on the lookout for ways to elevate your average soggy sandwich, and flatbreads or tortillas often save the day. If you want to reduce carbs, consider using crisp lettuce leaves instead. Protein-rich options like chicken and fish make fantastic fillings, or bolster your meal with vegetables for extra fiber. These spicy chicken & avocado wraps are guaranteed to satisfy without leading to that post-lunch slump.
Nutritional summary (per serving): 403 kcal, 16g fat, 4g sat fat, 32g carbs, 29g protein
Discover more healthy wrap ideas:
Butter bean curry wraps
Roasted chickpea wraps
Veggie olive wraps with mustard vinaigrette
Tuna mayo lettuce wraps
Lemony salmon & lettuce wraps
Budget-friendly and incredibly healthy, preparing a large batch of soup over the weekend ensures you have nourishing meals ready throughout the week. To prevent spills, store in a tightly sealed flask. Alternatively, freeze in suitable containers, then thaw and reheat when you’re ready to enjoy. Try this filling black bean & tortilla soup—just keep the toppings of feta, tortillas, and coriander separate. This hearty soup is high in fiber, a great plant-based protein source, and counts toward your five-a-day.
Nutritional summary (per serving): 169 kcal, 4g fat, 1g sat fat, 21g carbs, 8g protein
For more hearty soup options, check out:
Mexican-inspired bean soup with shredded chicken & lime
Seeded wholemeal soda bread
Rustic vegetable soup
Carrot & ginger soup
Bean & barley soup
In our easy meal prep rice recipes, we’ve opted for high-fiber brown rice to keep you satisfied throughout the day. Each recipe is crafted to offer you two delightful lunches—one fish-based, the other vegetarian—requiring only a single prep session, helping you save time and effort! We incorporate nourishing ingredients like walnuts, chickpeas, red peppers, and rocket to ensure maximum nutrition.
And remember, if you’re cooking your rice from scratch rather than using pre-cooked rice, cool it promptly and refrigerate it. For more details, check out the FSA’s food safety tips.
Nutritional summary (per serving) – tuna salad: 499 kcal, 13g fat, 2g sat fat, 58g carbs, 34g protein
Check out more healthy rice recipes:
Zingy salmon & brown rice salad
Miso brown rice & chicken salad
Lentil rice salad with beetroot & feta dressing
Miso brown rice & broccoli salad with fiery prawns
When curating a lunch option, we focus on balance—a meal that integrates protein, carbs, healthy fats, and fiber. A few team members are currently aiming to enhance their protein intake to help them feel fuller longer or to support muscle mass. With this in mind, we’ve created an array of protein pots, like this steak and broccoli protein pot. Featuring wholegrain rice and broccoli, this dish is rich in fiber and packed with essential vitamins and minerals while maintaining high protein levels.
Explore our other protein pots, all offering around 30g of protein per serving:
Tuna niçoise protein pot
Chicken protein pots
Nutritional summary (per serving) steak & broccoli protein pot: 385 kcal, 10g fat, 4g sat fat, 38g carbs, 30g protein
Looking for more high-protein lunch recipes?
Enjoyed this? Discover More…
All our healthy recipe collections
Quick lunch ideas for work
Our favorite low-calorie lunch ideas
10 healthy snacks you can make in minutes
How to pack a healthy lunchbox
How to eat a balanced diet
Do you have a favorite packed lunch idea? Share your thoughts and inspiration in the comments below.
This article was last reviewed on 13 October 2025 by Kerry Torrens.
All health information on goodfood.com is intended for general guidance only and should not replace advice from your healthcare provider. If you have health concerns, please consult your local health professional. Read our terms and conditions for more details.
