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Easy Healthy Lunch Ideas

Ever get bored with your lunch? These healthy lunch ideas are guaranteed to give you more options than just a boring sandwich and some chips. 


We all know that it can be challenging to eat healthy and nutritious meals during the workday. When you are busy, preparing a nutritious and filling lunch is often the last thing on your mind.


In this blog post, you’ll find some easy healthy lunch recipes that will take less time to prepare. From leftovers in the fridge to a quick trip to your favourite grocery store, these recipes will keep your taste buds happy whilst keeping you on track with your diet goals.


Easy Healthy Lunch Ideas


It’s lunchtime, and you’re hungry. Check out these fantastic options for your next meal:


Grilled Cheese Sandwich with tomato soup: 


This is a classic favourite that never goes out of style. The bread can be whole wheat or white bread without butter or margarine, and the cheese should be low-fat mozzarella. Tomato soup is usually high in sodium, so this may not be the best option if you have heart problems. However, it’s perfect for other people who need more potassium in their diet. Pairing it with an apple is always a great idea as well.


Kale Salad with Apples & Almonds: 


You can make this salad within minutes; the kale gives your body essential nutrients such as vitamins A, C, K, calcium, and manganese. The apples provide the fibre from fruits that may help lower cholesterol levels. 

kale and apple salad

Roasted Vegetable Wrap: 


This wrap offers various nutritional benefits as it is loaded with vitamins A and C, which are found in vegetables like carrots, bell peppers, mushrooms, and tomatoes, along with minerals like iron and calcium. 


This recipe is vegan, so it’s great for anyone who has dietary restrictions. 

It provides all these nutrients while only requiring five minutes or less to prepare. It will keep your stomach full between meals without making you feel sluggish after lunchtime since it doesn’t have any unhealthy processed foods that may leave you feeling bloated throughout the day.

Vegetable Wrap

Healthy Meal Replacement Shake


Sometimes cooking healthy recipes is asking for an additional amount of time that we just don’t have. With fitting in the gym, work, family and social life, a healthy meal replacement shake can fit seamlessly into your day, enrich your body with the nutrients it needs and leave you feeling completely satisfied. 


Easy Healthy Lunch Recipes:


Chicken and Rice Soup: 


This healthy and nutritious soup is hearty enough to be eaten as dinner yet light enough for lunch at work or school. It’s packed with protein from the chicken breasts while also providing essential nutrients such as vitamin A, calcium, folate, and phosphorus found in vegetables like onion and carrots. You can also add celery stalk for a healthier twist.




1/2 onion (chopped)

2 cloves garlic (chopped)

2-3 medium-sized thinly sliced carrots

1-1/2 Tablespoons extra virgin olive oil

salt and pepper (to taste)

2 chicken breasts, cut into bite-sized pieces

(5-6 cups) low sodium chicken broth

1 cup long-grain white rice / brown rice

1 stalk celery (optional)




Add 1-1/2 tbs of olive oil to a large cooking pot and heat it for a few seconds over medium heat. Now add onions and carrots, season with salt and pepper, then stir until combined well. Cover the pot for 5-7 minutes until vegetables are tender, occasionally stirring every few minutes, so they don’t burn. Stir in chopped garlic and Sauté without the lid on for 30 seconds. 


Now add chicken broth to the pot and let it cook on high heat for about 5 minutes or until it starts boiling. Add rice, stir until combined well. Add seasoned chicken (season chicken with salt and pepper and leave it for a while for rich flavour) to the broth. 


Then, slow down the stove to medium heat and let it simmer uncovered until rice is tender enough. Turn off the stove and let the soup sit for 5 minutes. Add salt and pepper to taste if desired and serve in ceramic bowls. 


Why brown rice? With brown rice, you receive more fibre which can help prevent constipation and help you feel fuller for longer.


Veggie and Hummus Sandwich: 


This sandwich provides various nutrients such as protein, fibre, healthy fats, and vital minerals like zinc. You can eat it at lunch or breakfast as it doesn’t contain any added sugar or harmful processed ingredients. 


2 slices whole-grain bread

3 tablespoons homemade hummus

¼ avocado (mashed)

½ cup greens

Sliced bell pepper

Sliced cucumber

½ cup shredded 

Tomato Slice (optional)




Spread hummus on one slice and avocado on the other to create the best sandwich ever. Fill your sandwich with fresh greens, bell pepper, cucumber, and carrot. Cut in half before serving this delicious vegetarian option at your next barbecue.


Hummus and avocado make a perfect pair. Avocado is known for being high in monounsaturated fat that may help lower cholesterol levels. This is an excellent lunch idea because it will keep you full longer between meals, so your stomach doesn’t growl throughout the workday.

Veg and Hummus sandwich

Tomato and Watermelon Salad


Don’t have spare time to prepare a healthy lunch or looking for something quick and delicious? 

Prepare tomato and watermelon salad and top with some feta cheese and nuts for a healthy and nutritious salad. 




Slice grape tomatoes. Cut watermelon into bite-sized pieces: mix watermelon chunks, sliced tomatoes, and crumbled feta cheese. Add chopped cilantro. Take a spatula to mix the ingredients until combined well. Serve it at room temperature or keep it in the refrigerator for half-hour to enjoy chilled salad on hot summer days.




These easy healthy lunch ideas will keep your energy up throughout the day so that you can reach those afternoon deadlines without feeling sluggish. So, the next time you’re hungry for lunch, try one of these!

Personal trainer and entrepreneur My name is Jess and I’m a personal trainer and run my own online training business at I’m currently studying for a Masters in Strength and Conditioning, and I love all kinds of sports and training, as it is my go-to stress reliever and hugely helps my mental health. I love open water swimming, watching Arsenal play football (sometimes) and pumping playlists whilst running.