You'll love our list of 50 cold lunch ideas that are both healthy and easy! Perfect for meal prepping for your week, for when you're eating on the go, or for adults to take to work too. They're a whole lotta yum!
Why You'll Love Cold Lunch Meal Prep!
I know it all comes down to personal preference and of course work environment too, but I intentionally love to eat cold lunches midday. Since dinner is usually a hot meal for us, I try to really push eating a lot of fresh produce at lunch time and for afternoon snacks too.
To keep up your energy during a long busy day, we recommend eating a balanced mix of lean protein, healthy carbs, and healthy fats during the day and taking high protein snacks with you too.
Taking an hour to meal prep on Sundays will truly become a game changer in your week:
- It'll help you eat healthier by prepping your lunches and other meals in advance. You'll be less likely to grab healthy snacks or to eat out.
- Planning out meals reduces stress, so you don't have to worry about it during a busy week or first thing in the morning when there's a million other things to do.
- Saves you time by prepping in advance. Just grab your prepared food and go!
- Hopefully, it'll save money too by preventing spontaneous purchases and going to the drive-through.
Easy Cold Lunches for Work (No Recipe Needed!)
Let's face it, not all of us have a microwave at work, or perhaps some days are spent on the go and we need to take food with us. Or maybe, you just don't feel like eating a warm lunch and prefer cold foods midday.
Here's 10 of our favorite cold lunch ideas you can prep in advance but don't require a recipe.
- Make a Chicken Caesar wrap from a salad kit with precooked chicken, lettuce, parmesan, and the Caesar dressing. Adding croutons for crunch is optional. Make our 3 ingredient cottage cheese flatbread if you're watching your carbs.
- The classic tuna salad is always a standby with mayo, salt, and pepper to taste. Make it even heartier loaded with diced veggies like celery, red onions, carrots, or cucumber, add in dried dill too. Serve with crackers or on a bed of lettuce.
- A veggie and hummus plate with hummus dip, sliced carrots, cherry tomatoes, kalamata olives, and almonds. Add hard boiled eggs for more protein.
- Cold lunch can't get much simpler than making turkey cheese roll-ups by rolling up cheese slices inside of turkey slices! Serve with whole grain crackers, fruit, and veggie sticks.
- Who said yogurt is just for breakfast? A Greek yogurt parfait is great for a healthy cold lunch too. Layer Greek yogurt, granola, and your favorite berries.
- Prep mason jar salads by layering the protein on the bottom like chicken and/or beans. Add the hearty veggies, and top with leafy greens. Store the dressing separately until you're ready to eat.
- Caprese salad. You can use cherry tomatoes, fresh mini mozzarella balls, and sliced basil leaves for variety instead of making the traditional sliced salad. Drizzle with balsamic vinegar and olive oil.
- Make a veggie wrap by loading up a spinach tortilla with hummus or cream cheese, and sliced veggies, and sprouts. Add protein on the side like hard boiled eggs, edamame beans, or cottage cheese.
- A mini Charcuterie board. Add all your favorite meats like salami or turkey salami, sliced cheeses, nuts, grapes and apples, and crackers.
- Make a simple vegan Chickpea salad using canned chickpeas, diced tomatoes, cucumbers, red onion, fresh herbs, and olives. Mix with olive and vinegar or balsamic dressing.
Healthy Cold Lunch Ideas
1
High Protein Snack Boxes (4 Recipes)
Cold lunch boxes you can meal prep in advance are a healthy and easy way to prep lunches for your week. These are all under 400 calories each, plus they're high in protein.
Check out this recipe
2
Cottage Cheese Flatbread Recipe
Make our high protein cottage cheese flatbread with 3 different Mediterranean flavors. We also give you lots of filling ideas!
Check out this recipe
3
Best Broccoli Salad
When you want a hearty cold broccoli salad recipe but don't want the sugar and carbs to go with it, then you'll love this low-carb broccoli salad with bacon.Chock full of delicious ingredients like fried bacon, cheese, sunflower seeds, and a sugar free sweet dressing, this easy salad recipe is great as a meal prep lunch since it keeps well and doesn't get soggy.
Check out this recipe
4
Sheet Pan Chicken Fajita Meal Prep
Chicken fajitas made on a sheet pan makes such a simple cold lunch bowl for your work week. These are served with cauliflower rice to make it a lower carb recipe.
Check out this recipe
5
Korean Ground Beef Bowl
Another cold meal prep bowl that doubles as a warm dinner or you can serve it cold for lunch meal prep. The optional spicy mayo adds a nice kick.
Check out this recipe
6
Keto Turkey Taco Bowl
Made with lean ground protein, grains, lettuce, and your favorite taco toppings. The recipe is low carb as written but feel free to add beans or corn.
Check out this recipe
7
Strawberry Chicken Salad Recipe
With a rotisserie chicken and seasonal fruit, you can enjoy a healthy low carb salad any time of year. Store the dressing separately if you're meal prepping this for lunch.
Check out this recipe
8
Healthy Tuna in Avocado Halves
Enjoy this healthy salad of tuna in avocado halves, with a vibrant flavors of red onion, celery, Dijon, and dill.
Check out this recipe
9
Broccoli Ham Quiche (Crustless)
An easy ham and broccoli quiche (crustless) recipe with ham, broccoli and cheddar you can serve hot or cold. The perfect meal that's great for breakfast, lunch, dinner, it's high protein low carb, keto friendly, and gluten free.
Check out this recipe
10
Mexican Salad with Shrimp
Our easy Mexican shrimp salad recipe is inspired by a cooked shrimp ceviche, loaded with healthy vegetables, mango, and a sweetened lime dressing. It's so light, crisp, and refreshing, it's my favorite summer lunch!
Check out this recipe
11
Pulled Pork Lettuce Wraps
Our easy pulled pork lettuce wraps are mouthwatering and full of tender pulled pork. Make them for dinner the night before and then eat the leftovers as cold lunches for work! Come to think of it, most leftovers would be delicious wrapped up as a sandwich the next day!
Check out this recipe
12
Big Mac Bowl Recipe (Keto, High Protein)
A take on the popular fast food burger turned into a healthy salad with cooked beef, shredded cheddar cheese, onions, pickles, seasoning, and sauce. If you're craving Big Macs but don't want the calories to go with it, you'll love our salad version.
Check out this recipe
13
Mediterranean Power Bowl
This Mediterranean bowl recipe is filling and healthy option filled with ingredients like quinoa, sweet potatoes, fresh veggies, and store-bought hummus. Our quick and easy pickled onions add a punch of flavor you're going to obsess over!
Check out this recipe
14
Greek Salad Bowl with Chicken
A healthy Greek salad bowl with chicken that's easy to whip together for a meal prep lunch or dinner when you start with pre-cooked chicken and store-bought tzatziki sauce.Serve with a bag of steamed cauliflower rice to sneak in even more veggies or serve pita bread on the side.
Check out this recipe
15
Thai Chicken Salad with Peanut Dressing
Our Thai chopped chicken salad is loaded with healthy veggies, shredded chicken, and the best healthy peanut salad dressing you'll ever taste! Feel free to use bottled peanut dressing. Only 344 calories per serving and is ready in just 20 minutes.
Check out this recipe
16
Vietnamese Shrimp Spring Rolls
Add vegetables, rice noodles, and cooked shrimp to store-bought rice paper wrappers and get ready for spring roll heaven!The dipping sauce is a creamy sauce of peanut butter, oyster sauce, and chili paste you'll want to eat from a spoon, feel free to use a store-bought dipping sauce or even precooked shrimp.
Check out this recipe
17
Healthy Edamame Bean Salad
An easy and healthy bean salad recipe that's a modern take on the three bean salad. With edamame beans, fresh cilantro, and a simple lime dressing, this is literally my favorite vegan salad to eat for lunch. I love to eat it on the side with high protein cottage cheese.
Check out this recipe
18
Egg and Avocado Salad
A healthy avocado and egg salad that makes a hearty and easy lunch filled with healthy fats. You can even skip the mayo and just mash the eggs and avocado together!
Check out this recipe
19
Salmon Sushi Bowl
If you are craving sushi, these crave-worthy salmon sushi bowls are the answer! Made with store-bought smoked salmon, high protein edamame beans, healthy vegetables, and cauliflower rice, they are only 265 calories, low carb, paleo, Whole30, and dairy free.
Check out this recipe
20
Sweet Potato Chickpea Buddha Bowl (Vegan)
Our vegan buddha bowl recipe made with sweet potatoes, avocado, chickpeas, and a touch of spicy sauce has tons of flavor, you won't even miss the meat.
Check out this recipe
21
Mexican Street Corn with Frozen Corn (Esquites Recipe)
Literally the easiest most delicious street corn salad starting with roasted frozen corn. This easy tangy recipe comes together in 15 minutes. Serve with protein on the side. This makes a fantastic side dish too!
Check out this recipe
22
Chicken Salad with Cranberries and Pecans
Sweet and savory chicken salad with cranberries and pecans is super creamy and full of flavor. This is great served in a wrap, sandwich, or over a bed of lettuce.You can use freshly shredded chicken or canned chicken for an easier alternative!
Check out this recipe
23
Asian Chicken Lettuce Wraps
Healthy Asian chicken lettuce wraps that are BETTER than P.F. Changs! Perfect as a meal prep lunch or light dinner.
Check out this recipe
24
BBQ Chicken Bowl Recipe
Get the taste of summer with these BBQ chicken sweet potato bowls. Made with barbeque pulled chicken breast, bright sweet potatoes, and tangy homemade coleslaw.
Check out this recipe
25
Avocado Kale Salad
Our healthy avocado kale salad is chock full of loaded veggies and tossed in a light lemon dressing. Whole30, paleo, gluten-free, and low carb.This keeps well as a cold lunch idea for work and lasts for days in the fridge. Seriously one of our most favorite salads!
Check out this recipe
26
Mediterranean Chickpea Salad
A filling and delicious Greek inspired salad that's one of our favorites. We love to add shredded chicken or tuna fish sometimes, you can also leave out the beans to lower the carbs.
Check out this recipe
27
Loaded Egg Salad with Pickles
A creamy loaded egg salad with pickles recipe you'll love whether you're serving it as a sandwich or on a bed of lettuce. Such a great variation to the classic egg salad. You can swap some of the mayo with Greek yogurt to reduce the fat and increase the protein.
Check out this recipe
28
Quinoa Chickpea Mason Jar Salad
Lunch meal prep is easy with this Meditteranean-inspired quinoa chickpea salad! You can prep up to 4 days of lunch in under 30 minutes with this super easy salad-in-a-jar recipe.
Check out this recipe
29
Vegan Lemon Herb Pearl Couscous Salad with Chickpeas
This lemon herb vegan pearl couscous salad is vibrant with lots of fresh vegetables and a zesty homemade lemon vinaigrette. It’s flavor-packed with ripe, juicy cherry tomatoes, and crisp cucumbers.
Check out this recipe
30
Keto Egg White Quesadillas with Spinach and Bacon
Enjoy these keto egg white quesadillas with spinach and bacon for a healthy meal. With only 2 net carbs per serving, these quesadillas will be the perfect start to the morning or enjoy for a lunchtime meal.
Check out this recipe
31
Turkey and Cheese Roll Ups
These turkey and cheese roll-ups are a classic lunchbox staple! Made with a hidden veggie cream cheese spread this recipe when you want something other than a basic sandwich.
Check out this recipe
32
Healthy Chicken Pesto Pasta Salad
Chicken, pasta, spinach, feta, and pesto come together to create this filling pasta salad.Filled with fiber, protein and veggies this salad comes together in 30 minutes and you can eat off of it all week.
Check out this recipe
33
Easy 5 Ingredient Shredded Chicken Salad
This 4 ingredient chicken salad is the perfect make-ahead lunch that feels like an adult lunch box! Made with chicken, coleslaw mix, greek yogurt, and a tangy BBQ sauce.Make a batch and add it to wraps, sandwiches or even as a topping on a salad.
Check out this recipe
34
Quinoa Salad with Feta & Peaches - caramel and cashews
A fresh and healthy salad with plant based protein and fresh peaches! Perfect for spring or summer lunches. You can add protein or serve it on the side for a balance lunch.
Check out this recipe
35
Pomegranate Chicken Salad
This pomegranate chicken salad is perfect on top of lettuce leaves, as a sandwich or with crackers.
Check out this recipe
36
Turkey Pesto Sandwich
This healthy turkey pesto sandwich uses fresh turkey breast with a homemade pesto mayo and roasted red pepper for an easy sandwich that makes sandwiches fun to eat again!
Check out this recipe
37
No Cook Chicken Taco Salad in a Jar
This easy-to-assemble recipe is a delicious way to use up leftover taco ingredients.Seasoned chicken is layered with lettuce, tomatoes, cheese, sour cream, and green onion. It tastes just like a taco in a jar!
Check out this recipe
38
Easy Chickpea Salad Sandwich Recipe
Chickpea Salad is great to add to bread for a sandwich, a wrap or a pita. It is filled with mashed chickpeas, avocado, greek yogurt, fresh cilantro, and green onion.This would also be super good with white beans or edamame beans.
Check out this recipe
39
Mediterranean White Bean Salad
This healthy protein-packed salad is made with white beans, crunchy vegetables, herbs, and a light lemon dressing. A terrific option when you want a high protein lunch without the meat.
Check out this recipe
40
Kimchi Noodle Salad Recipe
If you're looking for a comforting and healthy lunch option during the summer, this recipe for cold kimchi noodle salad is a great choice. You do need to cook the noodles, but the recipe itself is served cold. The dish consists of crisp cucumbers, spicy kimchi, and noodles in a spicy sauce, and can be topped with your preferred protein to make it even more filling.
Check out this recipe
41
Curried Quinoa Apple Salad Recipe
This curried quinoa salad featuring crunchy sweet apples, chewy golden raisins, fluffy quinoa, and red onions in a creamy curried yogurt dressing is perfect for meal prep! Add chickpeas or chicken for an extra boost of protein.
Check out this recipe
42
Pearl Couscous Salad
This couscous salad is filled with fresh spinach, tomatoes and covered with an easy-to-make orange dressing. Perfect for packing into containers and taking to lunch! Add protein and fruit on the side.
Check out this recipe
43
Protein Snack Pack - Easy Lunch Meal Prep
Protein Snack Packs are basically healthy adult lunchables. You get a combo of hard-boiled eggs, almonds, hummus, and crunchy veggies.A finger food lunch is perfect when you're on the go!
Check out this recipe
44
Kale Wild Rice Salad - Through The Fibro Fog
Packed with healthy ingredients, this kale wild rice salad combines fresh produce with a tasty ginger dressing.It's easy to make and pack up for a work lunch for the week since kale holds it's texture for many days and doesn't get soggy like lettuce.
Check out this recipe
45
Coconut Chicken Salad Sandwich
Level up your chicken salad with coconut rice, toasted almonds, and cranberries! Tastes great in a bun or wrap, or with a side of crackers.
Check out this recipe
46
Herbed Lentil Patties
Quick and easy Lentil Patties are the perfect wholesome and hearty alternative to burgers. Add to salads, wraps, etc.Make the mix using lentils, breadcrumbs, eggs, and parsley. Form it into patties and cook on a hot skillet for 4-6 minutes on each side.
Check out this recipe
47
Waldorf Chicken Salad
Waldorf Chicken Salad is a summer classic made with tender chicken, sweet grapes, crisp apples, and refreshing celery with a crunch of pecans, all wrapped in a creamy mayo dressing.
Check out this recipe
48
Collard Green Wraps
Level up your lunchtime wrap by using a blanched collard leaf as your tortilla! This wrap is made using collard greens, quinoa, shredded veggies, plant-based nuggets, and vegan ranch.
Check out this recipe
49
Keto Turkey Bacon Ranch Wrap - Easy Wrap Recipes
This quick and easy Keto Turkey Bacon Ranch Wrap is loaded with deli turkey, crispy bacon, and fresh vegetables in a cheese wrap! This is an easy lunch under 3 net carbs each!
Check out this recipe
50
Easy Keto Sandwich Bowl (Low Carb Friendly)
This keto sandwich bowl is the perfect replacement low carb replacement for sandwiches. This sandwich bowl is delicious and customizable to your tastes.
Check out this recipe
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