5 Healthy Meals At Work Ideas

Last Updated on Mar 31, 2024 by HappyDieter

Cooking quality healthy meals, including lunch recipes, is a good idea for so many reasons. Whether or not you’re trying to lose weight, bringing your own healthy meals at work keeps you in charge of the ingredients that give energy to your body and help you perform at your best at work. To help you, we have some healthy meals at work ideas, including diet-friendly recipes and easy-to-prepare lunches that are not only nutritious but also delicious. These healthy lunches recipes at work can make your workday more enjoyable and healthy.

So, these are 5 cool ideas of how to eat healthy at work.

Key Takeaways

  • Prepare salad in a jar for a convenient and healthy meal option at work with these lunch ideas and recipes in just minutes.

  • Opt for a veggie and hummus sandwich as a nutritious and satisfying lunch choice.

  • Try a vegan bean salad for a plant-based protein-packed meal that will keep you energized throughout the day.

  • Enjoy a healthy chicken sandwich by swapping out mayo for avocado or Greek yogurt for added health benefits and lunch ideas.

  • Indulge in a veggie burrito filled with colorful vegetables and beans for a flavorful and wholesome lunch alternative.

1. Salad in a Jar

Packing a salad for lunch may seem boring, but not when that salad is packed in a jar! Perfect and practical salad for eating at work.

Recipe: Salad in a Jar


  • 1 cup red quinoa

  • 300 g frozen cooked salad shrimp, thawed

  • 1 bunch small radishes, sliced

  • 4 cucumbers, sliced

  • 1 pint cherry tomatoes halved

  • 8 cups baby kale

  • 1/2 cup balsamic vinegar


  1. Cook quinoa and set aside to cool.

  2. In a large bowl combine shrimp with radishes, cucumbers, and tomatoes. Drizzle with vinegar and toss to coat.

  3. Divide quinoa among 10 500-mL jars and divide shrimp and vegetables among them.

  4. Top up each jar with baby kale.

  5. Enjoy.

2. Veggie and Hummus Sandwich

If you’re tired of a vegan sandwich that doesn’t really satisfy you and looking for healthy lunch ideas, prepare to try the best veggie sandwich ever!

Recipe: Veggie and Hummus Sandwich


  • 2 slices of sprouted whole-grain bread

  • 2 tbsp. hummus

  • 3 slices of cucumber

  • 2 slices of tomato

  • 3 slices of avocado

  • 1/3 cup grated carrots


  1. Toast your bread.

  2. Spread 1 tbsp. of hummus on each slice of your bread.

  3. Layer up your vegetables.

  4. Enjoy!

3. Vegan Bean Salad

This meal is a refreshing vegan recipe that’s packed with protein. You can serve it over a bed of baby kale, together with toasted whole-wheat pita, or with some scrambled eggs as a protein-rich meal, for healthy lunch ideas.

Recipe: Vegan Bean Salad


  • 8 ounces black beans (1 can)

  • 10 ounces mango, diced

  • 1 tbsp. lime juice, fresh

  • 1 tbsp. lemon juice, fresh

  • 1 tbsp. orange juice, fresh

  • 1 tbsp. maple syrup

  • 3 tbsp. cilantro, chopped

  • Salt and pepper, to taste


  1. Put diced mango and beans in a large bowl.

  2. Add the maple syrup, lemon juice, orange juice, and lime juice to the bowl, and mix well.

  3. Put the chopped cilantro, and again mix well.

  4. Add salt and pepper to taste, and refrigerate until you’re ready to eat.

  5. Enjoy.

4. Healthy Chicken Sandwich

The traditional chicken sandwich has 500 calories, but this healthy chicken sandwich is 130 calories per serving. The secret is a simple swap of mayo for Greek yogurt.

Recipe: Healthy Chicken Sandwich


  • 2 chicken breasts, boneless, poached

  • 1/2 cup (nonfat) Greek yogurt

  • 1/2 cup diced celery

  • 1/2 cup diced apple

  • 1/2 cup halved grapes

  • 1/2 cup slivered almonds


  1. Dice chicken breasts and place them in a bowl.

  2. Add in Greek yogurt and mix until all the chicken is evenly coated.

  3. Then mix in the celery, apple, grapes, and almonds.

  4. Serve the mixture over a toasted English muffin.

  5. Bon appetit.

5. Veggie Burrito

Do you think that quick and convenient food can’t be also healthy? This recipe proves that it can. Prepare all your ingredients in the evening, and pack it up for an easy meal at work tomorrow.

Recipe: Veggie Burrito


  • 1 frozen veggie burger

  • 1/2 cup black beans, cooked

  • 1 medium head romaine lettuce, chopped

  • 1/2 cup brown rice, cooked

  • 1/4 cup salsa, divided

  • 1 ounce low-fat cheddar cheese


  1. Microwave your veggie burger following the instructions, and set aside.

  2. Then, microwave your black beans for 45 seconds.

  3. Start assembling ingredients layer by layer starting with romaine, then black beans, brown rice, and a half amount of salsa.

  4. Slide on your veggie burger, add the remainder of your salsa, and sprinkle the shredded cheese on top.

  5. Enjoy your meal.


Incorporating healthy meals, like lunch, into your work routine is crucial for maintaining energy and focus throughout the day. From convenient salads in a jar to satisfying veggie burritos, these healthy meals at work ideas offer a tasty and nutritious alternative to typical office lunches. By choosing these options, you not only support your well-being but also boost productivity and overall performance at work. These healthy meals at work ideas are perfect for those who are looking to add a touch of healthiness to their work routine.

Take charge of your health and productivity by trying out these simple yet delicious meal ideas. With a little preparation, you can enjoy flavorful and nourishing lunches that will keep you feeling satisfied and energized. Make the switch today and experience the benefits of fueling your body with wholesome ingredients for a more productive workday.


What are the benefits of preparing salad in a jar for work?

Salad in a jar is convenient, easy to prepare, and stays fresh. It helps you incorporate more vegetables into your diet, aiding in weight management and providing essential nutrients for overall health.

How can a veggie and hummus sandwich benefit my workday?

A veggie and hummus sandwich offers a balanced meal with fiber-rich veggies and plant-based protein. This combo keeps you full longer, boosts energy levels, and supports brain function for improved productivity at work.

Is a vegan bean salad a good choice for a healthy work lunch?

Yes, a vegan bean salad is an excellent choice as it’s packed with plant-based protein, fiber, vitamins, and minerals. This meal option promotes satiety, aids digestion, and supports sustainable energy levels throughout your workday.

Why should I consider a healthy chicken sandwich as part of my work meals?

A healthy chicken sandwich provides lean protein essential for muscle repair and growth. It also offers a satisfying meal option that keeps hunger at bay, stabilizes blood sugar levels, and supports focus and concentration during work hours.

How can a veggie burrito enhance my workday meals?

A veggie burrito is a flavorful and nutritious option that includes vegetables, beans, whole grains, and possibly avocado for healthy fats. This meal choice provides sustained energy, aids in weight management, and contributes to overall well-being during your workday.