Quick Healthy Lunches That Won't Make Your Coworkers Jealous (Okay, Maybe a Little)

Let's be honest: the office break room has seen some things. Sad desk salads. Questionable leftovers. That one person who microwaves fish (we don't talk about them). But your lunch doesn't have to be a source of pity or regret. These 10 recipes are so good that you might find colleagues mysteriously lingering near your desk around noon, asking "what smells so amazing?"

From satisfying salads to flavorful wraps and hearty grain bowls, these lunches are designed to be prepped ahead, transported easily, and enjoyed thoroughly. Let's upgrade your midday meal.

Salads That Actually Satisfy

1. Asian Sesame Chicken Salad

Prep time: 15 minutes | Calories: approximately 420 per serving

This is the salad that converts salad skeptics. Crunchy, savory, and perfectly dressed.

Ingredients:

• 2 cups shredded rotisserie chicken (or baked chicken breast)
• 4 cups chopped romaine lettuce
• 2 cups shredded purple cabbage
• 1 cup shredded carrots
• 1 cup edamame, shelled
• 1/2 cup mandarin orange segments
• 1/4 cup sliced almonds, toasted
• 2 green onions, sliced
• Crispy wonton strips (optional)

For the sesame dressing:

• 3 tablespoons rice vinegar
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon honey
• 1 teaspoon fresh ginger, grated
• 1 clove garlic, minced
• 1 tablespoon vegetable oil

Instructions:

1. Whisk all dressing ingredients together until emulsified. Set aside.
2. In a large bowl, combine romaine, cabbage, carrots, and edamame.
3. Top with shredded chicken, mandarin oranges, almonds, and green onions.
4. For meal prep: Keep dressing separate and add just before eating.
5. Toss with dressing, top with wonton strips if using, and serve.

Meal prep tip: Store lettuce, toppings, chicken, and dressing in separate containers. Assemble at lunch for maximum freshness.

2. Mediterranean Quinoa Power Salad

Prep time: 20 minutes | Calories: approximately 450 per serving

Ingredients:

• 1 cup quinoa, cooked and cooled (about 2 cups cooked)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 English cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, finely diced
• 1/2 cup kalamata olives, halved
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped

For the lemon herb dressing:

• 1/4 cup extra virgin olive oil
• 3 tablespoons fresh lemon juice
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package directions. Spread on a baking sheet to cool quickly.
2. Whisk together all dressing ingredients.
3. In a large bowl, combine cooled quinoa, chickpeas, cucumber, tomatoes, onion, and olives.
4. Pour dressing over salad and toss to combine.
5. Fold in feta, parsley, and mint.
6. Refrigerate at least 30 minutes to let flavors meld. Keeps well for 4 days.

3. Southwestern Black Bean Salad

Prep time: 15 minutes | Calories: approximately 380 per serving

Ingredients:

• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh, frozen and thawed, or canned)
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, quartered
• 1/4 cup red onion, finely diced
• 1 jalapeno, seeded and minced
• 1 avocado, diced
• 1/4 cup fresh cilantro, chopped
• 4 cups mixed greens
• Tortilla strips for topping

For the cilantro lime dressing:

• 1/4 cup fresh lime juice (about 2 limes)
• 2 tablespoons olive oil
• 1 tablespoon honey
• 1/2 teaspoon cumin
• 1/4 teaspoon chili powder
• Salt to taste

Instructions:

1. Whisk together all dressing ingredients.
2. Combine black beans, corn, bell pepper, tomatoes, onion, jalapeno, and cilantro in a bowl.
3. Pour dressing over bean mixture and toss well.
4. To serve: Place mixed greens in a bowl, top with bean mixture and avocado.
5. Garnish with tortilla strips.

Note: Add avocado just before serving to prevent browning, or toss diced avocado in extra lime juice.

Wraps That Actually Stay Together

4. Greek Chicken Wrap with Tzatziki

Prep time: 20 minutes | Calories: approximately 450 per wrap

Ingredients for the wrap:

• 2 large whole wheat tortillas or lavash bread
• 8 oz grilled chicken breast, sliced
• 1 cup romaine lettuce, shredded
• 1/2 cucumber, sliced into half-moons
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup crumbled feta cheese
• 2 tablespoons kalamata olives, sliced

For the homemade tzatziki:

• 1 cup plain Greek yogurt
• 1/2 cucumber, grated and squeezed dry
• 1 clove garlic, minced
• 1 tablespoon fresh lemon juice
• 1 tablespoon fresh dill, chopped (or 1 tsp dried)
• Salt and pepper to taste

Instructions:

1. Make tzatziki: Mix yogurt, grated cucumber (squeeze out excess water first), garlic, lemon juice, dill, salt, and pepper. Refrigerate until ready to use.
2. Season chicken with salt, pepper, and oregano. Grill or pan-cook until internal temp reaches 165F. Let rest, then slice.
3. Warm tortillas briefly to make them pliable.
4. Spread 2-3 tablespoons tzatziki down the center of each tortilla.
5. Layer lettuce, chicken, cucumber, tomatoes, onion, feta, and olives.
6. Fold bottom of tortilla up, then fold sides in and roll tightly.
7. Cut in half diagonally for easier eating.

5. Thai Peanut Veggie Wrap

Prep time: 15 minutes | Calories: approximately 420 per wrap

Ingredients:

• 2 large spinach tortillas
• 1 cup shredded purple cabbage
• 1 cup shredded carrots
• 1 red bell pepper, julienned
• 1 cup cucumber, julienned
• 1/2 cup edamame, shelled
• 1/4 cup fresh cilantro
• 1/4 cup fresh mint leaves
• 2 green onions, sliced
• Optional: 6 oz baked tofu or grilled chicken

For the peanut sauce:

• 3 tablespoons natural peanut butter
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey or maple syrup
• 1 teaspoon sesame oil
• 1 teaspoon fresh ginger, grated
• 1-2 tablespoons warm water (to thin)
• Sriracha to taste

Instructions:

1. Make peanut sauce: Whisk peanut butter, soy sauce, vinegar, honey, sesame oil, and ginger. Add warm water to reach drizzling consistency. Add sriracha if desired.
2. Lay tortillas flat. Spread 1-2 tablespoons peanut sauce across each.
3. Arrange cabbage, carrots, bell pepper, cucumber, and edamame in a line across the center.
4. Add tofu or chicken if using.
5. Top with cilantro, mint, and green onions.
6. Drizzle with more peanut sauce.
7. Fold tightly: bottom up, sides in, then roll.
8. Slice in half. Pack extra peanut sauce for dipping.

6. Turkey Avocado BLT Wrap

Prep time: 10 minutes | Calories: approximately 400 per wrap

Ingredients:

• 2 large whole wheat tortillas
• 6 oz sliced deli turkey (low sodium)
• 4 slices cooked bacon (or turkey bacon)
• 1 ripe avocado
• 4 leaves butter lettuce or romaine
• 4-6 slices ripe tomato
• 2 tablespoons light mayo or Greek yogurt
• Salt and pepper to taste

For the avocado spread:

• 1 ripe avocado, mashed
• 1 tablespoon lime juice
• Pinch of garlic powder
• Salt and pepper

Instructions:

1. Mash avocado with lime juice, garlic powder, salt, and pepper until smooth.
2. Spread avocado mixture generously on each tortilla.
3. Add a thin layer of mayo or Greek yogurt if desired.
4. Layer turkey slices across the tortilla.
5. Add bacon strips, lettuce, and tomato slices.
6. Season with salt and pepper.
7. Roll tightly, tucking in the ends as you go.
8. Wrap in foil or parchment for transport. Cut when ready to eat.

Grain Bowls That Keep You Going

7. Teriyaki Salmon Bowl

Prep time: 15 minutes | Cook time: 15 minutes | Calories: approximately 520 per serving

Ingredients:

• 6 oz salmon fillet
• 1 cup cooked brown rice or sushi rice
• 1 cup steamed broccoli florets
• 1/2 cup shredded carrots
• 1/2 cup edamame, shelled
• 1/4 avocado, sliced
• 1 green onion, sliced
• Sesame seeds for garnish
• Pickled ginger (optional)

For the teriyaki glaze:

• 3 tablespoons low-sodium soy sauce
• 2 tablespoons mirin or rice wine
• 1 tablespoon honey
• 1 teaspoon fresh ginger, grated
• 1 clove garlic, minced
• 1 teaspoon cornstarch mixed with 1 tablespoon water

Instructions:

1. Make teriyaki glaze: Combine soy sauce, mirin, honey, ginger, and garlic in a small saucepan. Bring to a simmer.
2. Add cornstarch slurry and stir until thickened, about 2 minutes. Set aside.
3. Season salmon with salt and pepper. Bake at 400F for 12-15 minutes or pan-sear for 4 minutes per side.
4. During last 2 minutes, brush salmon generously with teriyaki glaze.
5. Assemble bowl: Start with rice, arrange broccoli, carrots, edamame, and avocado around the salmon.
6. Drizzle remaining glaze over bowl. Top with green onions and sesame seeds.

8. Mediterranean Falafel Bowl

Prep time: 15 minutes (with store-bought falafel) | Calories: approximately 480 per serving

Ingredients:

• 4-5 falafel (baked, store-bought or homemade)
• 1 cup cooked farro or bulgur wheat
• 1/2 cup cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 2 tablespoons kalamata olives
• 2 tablespoons crumbled feta
• 2 tablespoons hummus
• Fresh parsley for garnish
• Pickled turnips or red cabbage (optional)

For the tahini dressing:

• 2 tablespoons tahini
• 2 tablespoons lemon juice
• 1 tablespoon water
• 1 small clove garlic, minced
• Salt to taste

Instructions:

1. Make tahini dressing: Whisk tahini, lemon juice, water, garlic, and salt until smooth. Add more water if too thick.
2. Warm falafel according to package directions (or make homemade).
3. Place farro or bulgur in a bowl as the base.
4. Arrange cucumber, tomatoes, onion, olives, and pickled vegetables in sections.
5. Add falafel to the bowl. Dollop hummus on the side.
6. Drizzle tahini dressing over everything.
7. Top with feta and fresh parsley.

9. Burrito Bowl (Chipotle Style)

Prep time: 20 minutes | Cook time: 15 minutes | Calories: approximately 490 per serving

Ingredients:

• 1 cup cooked cilantro-lime rice (see below)
• 4 oz grilled chicken or steak, sliced
• 1/2 cup black beans, warmed
• 1/4 cup corn salsa (see below)
• 1/4 cup pico de gallo
• 1/4 avocado or 2 tablespoons guacamole
• 2 tablespoons sour cream or Greek yogurt
• 2 tablespoons shredded cheese
• Shredded lettuce
• Hot sauce (optional)

For cilantro-lime rice:

• 1 cup cooked white or brown rice
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon lime juice
• Salt to taste

For quick corn salsa:

• 1/2 cup corn kernels
• 2 tablespoons red onion, diced
• 1 tablespoon jalapeno, minced
• 1 tablespoon lime juice
• Salt to taste

Instructions:

1. Make cilantro-lime rice: Fluff cooked rice with fork, add cilantro, lime juice, and salt. Toss to combine.
2. Make corn salsa: Mix corn, red onion, jalapeno, lime juice, and salt.
3. Season chicken or steak with cumin, chili powder, salt, and pepper. Grill or pan-cook until done.
4. Assemble bowl: Start with rice, add beans on one side.
5. Add protein, corn salsa, and pico de gallo.
6. Top with lettuce, cheese, sour cream, and avocado/guacamole.
7. Add hot sauce to taste.

10. Buddha Bowl with Tahini Drizzle

Prep time: 15 minutes | Cook time: 25 minutes | Calories: approximately 450 per serving

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup roasted sweet potato cubes
• 1/2 cup roasted chickpeas
• 1 cup mixed greens or kale
• 1/2 cup shredded red cabbage
• 1/4 avocado, sliced
• 1/4 cup shredded carrots
• 2 tablespoons pickled onions
• Sesame seeds and microgreens for garnish

For roasted chickpeas:

• 1 can chickpeas, drained, rinsed, and patted very dry
• 1 tablespoon olive oil
• 1/2 teaspoon cumin
• 1/2 teaspoon paprika
• Salt to taste

For lemon tahini dressing:

• 2 tablespoons tahini
• 2 tablespoons lemon juice
• 1 tablespoon maple syrup
• 2-3 tablespoons water
• Salt to taste

Instructions:

1. Preheat oven to 400F (200C).
2. Toss sweet potato cubes with olive oil, salt, and pepper. Roast 20-25 minutes until tender.
3. Toss dried chickpeas with olive oil, cumin, paprika, and salt. Roast alongside sweet potatoes for 25-30 minutes until crispy.
4. Make dressing: Whisk tahini, lemon juice, maple syrup, water, and salt until smooth.
5. Assemble bowl: Place greens and quinoa as base.
6. Arrange sweet potato, chickpeas, cabbage, carrots, and avocado in sections.
7. Top with pickled onions.
8. Drizzle generously with tahini dressing. Garnish with sesame seeds and microgreens.

Meal Prep Tips for Lunch Success

• Prep grains in bulk: Cook a big batch of rice, quinoa, or farro on Sunday. Keeps refrigerated for 5 days.
• Keep dressings separate: Soggy salads are sad salads. Store dressing in small containers and add just before eating.
• Invest in good containers: Glass containers with dividers keep components fresh and separate.
• Prep protein on weekends: Grill several chicken breasts, cook a batch of salmon, or prepare tofu to use all week.
• Rotate your recipes: Eating the same lunch every day leads to takeout temptation. Mix it up!

The secret to actually eating healthy lunches is making them something you look forward to. When your lunch is the highlight of your workday, you'll stop eyeing the vending machine at 2 PM. Now go make your coworkers jealous.