{"id":66060,"date":"2021-11-06T18:30:29","date_gmt":"2021-11-06T22:30:29","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=66060"},"modified":"2021-11-16T04:34:17","modified_gmt":"2021-11-16T09:34:17","slug":"packed-healthy-lunch-ideas","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/recipes\/packed-healthy-lunch-ideas\/","title":{"rendered":"14 Healthy Lunch-Box Ideas to Pack for Work"},"content":{"rendered":"

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Even the best of us cannot survive the rigors of a workday on coffee and granola bars<\/a> alone. Without a balanced midday meal, you\u2019ll lack energy, lose concentration and your performance will inevitably suffer. Lunch is an opportunity to give your brain a break<\/a> and refuel the body<\/a> with what it needs to continue \u201ckilling it\u201d for the rest of the day.<\/p>\n

But before you grab for that ready-made deli sandwich or caesar salad, remember that these pre-packaged foods, though easy, tend to be high in fat, salt and sugar and can make you feel hungrier<\/a>. Plus, they rarely meet all your nutritional needs. A balanced lunch should include all these components:<\/p>\n

Protein
<\/strong>It helps to repair your body<\/a> and keeps you satisfied longer, so it\u2019s important to try to include protein in every meal. Make sure your lunch makes up a third of your daily intake. Choose lean meats, such as canned tuna, chicken breast or salmon. Or go vegetarian with a hard-boiled egg, beans or tofu or low-fat cheese. Hummus, nuts and low-fat cheeses are also great sources of protein.<\/p>\n

Complex Carbs
<\/strong>Carbohydrates, including dietary fiber, provide a steady supply of energy throughout the day. Fiber also keeps you feeling full for hours afterward. The trick is to opt for complex carbs, which digest slowly and aid digestion. Sources include whole-grains, beans, sweet potatoes, fruits, pasta and brown rice.<\/p>\n

Healthy Fats
<\/strong>Monounsaturated and polyunsaturated fats help your body synthesize fat-soluble vitamins, such as vitamin D, which you especially need if you work in an office all day. Healthy fats include nuts, olives, avocados and fish.<\/p>\n

RELATED: <\/strong>15 Genius Meal Prep Ideas from Top Trainers<\/a><\/p>\n

Fruits and Vegetables
<\/strong>They\u2019re vital for a healthy immune system, provide essential vitamins and minerals, and stimulate creativity<\/a>. Plus, the color and texture they add will make your meals look like art. Make sure a good portion of your daily five servings is included in your lunch.<\/p>\n

Water
<\/strong>BYO-W to make sure you\u2019re staying hydrated. Have your bottle of water do double duty by freezing it overnight and packing it with your lunch. It\u2019ll keep your food chilled and will have defrosted into a refreshing drink by lunchtime.<\/p>\n

The best way to ensure you’ll get all that in your lunch? You guessed it \u2014 pack it yourself!<\/p>\n

Now, we know coming up with creative healthy lunch ideas five days a week can be a bit challenging<\/a> at first, but having a plan makes meal prep that much easier. Here are 14 convenient packed lunches that provide all the nutrients you need to keep you going until dinnertime.<\/p>\n

RELATED:<\/strong> 30-Minute Meals for Quick, Healthy Dinner Ideas<\/a><\/p>\n

14 Healthy and Creative Lunch Ideas to Take to Work<\/h2>\n

1. Taco Tuesday<\/a><\/h3>\n

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Make the most of Monday dinner leftovers by turning them into a Taco Tuesday lunch. Shred up whatever meat was had last night and pack it along with corn tortillas, rice, lettuce, pico de gallo and pepitas for a complete meal.<\/p>\n

Photo and recipe: <\/em>Linda Spiker \/ The Organic Kitchen<\/em><\/p>\n

RELATED:<\/strong> 10 Mason Jar Salad Recipes for Healthy Lunch Ideas<\/a><\/p>\n

2. Tuna Salad Protein Box<\/a><\/h3>\n

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For those looking to really pack in the protein, look no further. Tuna salad made with Greek yogurt instead of mayo is already plenty of healthy, lean protein, but an added egg and unsalted almonds make sure you\u2019ll meet whatever protein minimum you set for yourself. Two servings of fruit and veg make this lunch an all-star choice.<\/p>\n

Photo and recipe: Chungah Rhee \/ Damn Delicious<\/em><\/p>\n

3. Packed Like Sardines<\/a><\/h3>\n

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Oily fish are good for your heart and full of healthy fats. Sliced portobellos and cucumbers compliment the saltiness of the sardines and give them some bite. The double dose of fruit offers just the right about of carbs and pairing them with almonds (and almonds butter) adds a pop of protein.<\/p>\n

Photo and recipe: Paleo Leap<\/em><\/p>\n

4. Meatless Mexican Lunch Box<\/a><\/h3>\n

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No meat needed! Beans and brown rice make for a complete protein while satisfying fiber and carbohydrate requirements, too. Fresh greens, tomatoes and homemade guacamole pack in the veggies and salsa verde dressing makes it a party.<\/p>\n

Photo and recipe: <\/em>Emily Turner \/ Gluten Free with Emily<\/em><\/p>\n

RELATED: <\/strong>20 Meal Prep Tips From the Best Preppers We Know<\/a><\/p>\n

5. Spicy Chicken with Rice and Beans<\/a><\/h3>\n

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This Instant Pot<\/a> meal hits all the notes: quick, easy, delicious and healthy! The recipe is versatile, too. Use rice or quinoa or tofu or whatever you have on hand. As long as you use the cilantro \u201csunshine sauce,\u201d this lunch will be out of this world.<\/p>\n

Photo and recipe: <\/em>Lindsay Ostrom \/ Pinch of Yum<\/em><\/p>\n

6. Tofu Sushi Bento Box<\/a><\/h3>\n

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Eat your hearts out, sushi lovers! These vegan rolls are filled with baked teriyaki tofu and miso-marinated kale and bok choy. If that\u2019s not enough veg for you, the rest of the beautiful bento is stuffed with Asian pear, persimmon and carrots.<\/p>\n

Photo and recipe: <\/em>Sarah Eom \/ Father\u2019s Workshop<\/em><\/p>\n

7. Egg Salad & Veggie Box<\/a><\/h3>\n

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We love that the large compartment of this lunch box is filled with fresh, raw vegetables. The egg salad is just the right amount of protein and the whole-grain crackers act as perfect little scoops. Dried fruits and a square of dark chocolate will help you avoid the vending machine later.<\/p>\n

Photo and recipe: <\/em>Melissa Griffiths \/ Bless this Mess Please<\/em><\/p>\n

RELATED: <\/strong>5 Easy Ways to Meal Prep for Less Than $20 a Week<\/a><\/p>\n

8. Tofu Taco Salad <\/a><\/h3>\n

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It\u2019s amazing how healthy a taco salad can be when it\u2019s not served in a giant fried tortilla bowl. Bonus points for using crumbled tofu instead of ground beef to help keep saturated fat and calories down.<\/p>\n

Photo and recipe: <\/em>Jordan Cord \/ The Fitchen<\/em><\/p>\n

9. Avocado Chicken Salad Bento<\/a><\/h3>\n

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The more slots your lunchbox<\/a> has, the more variety you can pack in. This grazer\u2019s dream has three different veggies, dried strawberries (they\u2019re always in season), a flavorful chicken salad and healthy fats from avocado and walnuts, which are full of stress-busting nutrients.<\/p>\n

Photo and recipe: <\/em>Jenny McGruther \/ Nourished Kitchen<\/em><\/p>\n

10. Curried Chickpeas and Spinach Bowl<\/a><\/h3>\n

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Once serving of flavorful curried chickpeas is a light and nutritious protein. Pair them with vitamin-packed spinach and brown rice and you\u2019ll be energized for the rest of the day.<\/p>\n

Photo and recipe: <\/em>Brittany Mullins \/ Eating Bird Food<\/em><\/p>\n

11. Mediterranean Mezze<\/a><\/h3>\n

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Stuffed grape leaves and a whole-grain pita with hummus, olives, feta, cucumbers and tomatoes will fill you up with enough fiber to manage those afternoon munchies.<\/p>\n

Photo: <\/em>Wendy Copley \/ Wendolonia<\/em><\/p>\n

RELATED: <\/strong>21 Meal Prep Pics from the Healthiest People on Instagram<\/a><\/p>\n

12. Thai Chicken Wrap Bistro Box<\/a><\/h3>\n

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These wraps will satiate your cravings for Thai take-out while slashing sodium levels. The homemade slaw has plenty of vegetables and a whole-grain tortilla is way more healthful than plain white rice. Just watch your portion control when it comes to the peanut sauce.<\/p>\n

Photo and recipe: <\/em>Layla Atik \/ Gimme Delicious<\/em><\/p>\n

13. Snack Attack<\/a><\/h3>\n

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Whoever said lunch had to be a one-plate deal? You can build a well-rounded meal with snack-size portions of healthy (but otherwise random) bites, like bean salad, crackers, chia-seed blueberry yogurt, a pear, olives and chocolate covered cherries.<\/p>\n

Photo and recipe: Cassie Johnston \/ Wholefully<\/em><\/p>\n

14. BLT Bento Box<\/a><\/h3>\n

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This lunch kit isn\u2019t only cute, it packs two sources of protein (bacon and almonds), whole grains (bread), and a serving each of fruit (strawberries and half an apple) and veggies (lettuce and cornichons). Save the cereal bar for a mid-afternoon energy boost and you\u2019re golden.<\/p>\n

Photo and recipe: Nina Holstead \/ Mama Belly<\/em><\/p>\n

Read More
<\/strong>12 Brilliant Meal Prep Ideas to Free Up Your Time<\/a>
14 High Protein, Low Carb Recipes to Make Lunch Better<\/a>
9 Next-Level Lunch Boxes That Make Meal Prep Easy<\/a><\/p>\n\n\n

Not a Daily Burn member?<\/strong> Sign up at dailyburn.com<\/a> and start your free 30-day trial today.<\/strong><\/p>\n\n\n\n

Originally published on March 4, 2018. Updated on November 6, 2021 <\/em><\/p>\n\n\n\n

Cover image via Shutterstock<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Coming up with inspiring packed lunches five days a week can be challenging. Here are 14 healthy lunch ideas that provide all the nutrients you need to power through your work day. No sad desk lunches here!<\/p>\n","protected":false},"author":9,"featured_media":67592,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[4067,27,424,9],"tags":[204,49,51,151,71,80,341,388,306],"class_list":["post-66060","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-healthy","category-lunch","category-recipes","tag-cooking","tag-featured","tag-food-choices","tag-lunch","tag-nutrition","tag-protein","tag-tax1living-well","tag-tax2nutrition","tag-vegetables"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/66060","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=66060"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/66060\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/67592"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=66060"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=66060"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=66060"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}