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With this list of my favorite healthy easy packed lunches for adults (that kids can equally enjoy!), you can look forward to lunchtime no matter where you are. So don’t settle for soggy sandwiches anymore (but be sure you check out my mouthwatering sandwiches and wraps here). From no-cook easy packed lunches for adults like light salads and hearty salads to power bowls, and hot lunches, this collection has you covered for every craving and schedule. Say goodbye to that mid-afternoon slump and hello to a work lunch that’s worth counting down to.
Table of Contents
Tips for Making Packed Lunches for Adults
- Make a plan. The old adage (which is actually a quote from Benjamin Franklin) holds true here: “if you fail to plan, you are planning to fail”. Just like meal prepping for dinners is important, it’s a good idea to plan out your packed lunches for work ahead of time so you don’t fail…at eating wholesome foods and avoiding take-out. This allows you to rotate through your favorite lunches easily and prevents decision fatigue.
- Be ready with containers. Different meals require different types of containers. Some meal prep containers have dividers that keep ingredients separate (which is super helpful when you have different components with different textures). Other meals may benefit from something like a hot soup thermos.
- Use mason jars for salads. These don’t just make excellent drinking glasses or pickling jars. Wide-mouth mason jars are excellent vessels for salads because they are sturdy, compact, and convenient. Add salad dressing to the bottom of the jar, followed by heartier ingredients, and top with greens. When ready to eat lunch, just invert all the ingredients into a large salad bowl and enjoy. Or just shake the jar and dig in.
- Know your ingredients. This may seem like such a simple thing, but it makes a huge difference because if you’re anything like me, you don’t love wilted spinach or browned avocadoes. Keep ingredients that need to remain vibrant and fresh intact as long as possible.
- Avoid smelly foods. Be considerate of others sharing your work space and save meals with strong odors such as fish, garlic, or heavily spiced dishes for another time. I know, it’s hard to say no to classic tuna salad but your co-workers will appreciate it. And hopefully, they will be just as considerate to you.
How to Plan Healthy Packed Lunches for Adults
- Narrow down your options. Consider your personal preferences and nutritional needs. Do you have any dietary restrictions? Will you have access to a microwave to reheat foods or are you exclusively looking for cold lunch ideas for adults at work?
- Start with a healthy base. Build your work lunches around whole grains, such as brown rice or pasta, to provide lasting energy and fiber. For variety, switch up the different pasta dishes. Baked feta pasta is always a favorite but taco pasta is a close second. Some of these meals already have protein in them, so it makes healthy easy packed lunches for adults super easy.
- Add protein. Next, include protein, like Instant Pot shredded chicken, beef, or cold seafood (cold shrimp won’t stink up the office like hot seafood would). Some excellent plant-based protein sources include lentils, quinoa, and chickpeas.
- Pile on the veggies. Bell peppers, spinach, tomatoes, cucumbers, zucchini, carrots, oh my! There is never a shortage of delicious, vibrant, colorful vegetables to adorn your protein/grain work lunches. Veggies add crunch and freshness and are packed with vitamins and minerals.
- Include fruits as treats. Seasonal fruits are some of the best treats after a meal. Include fresh fruits like melons, pineapple, various berries, and watermelon. They are super hydrating and are just so sweet and delicious.
- Don’t forget leftover meals. Dinner leftovers make some of the best work lunches. Am I right? Depending on the meal, you may want to intentionally double the recipe for a fuss-free lunch the next day.
Best Packed Lunches for Adults for Work
Check out my top picks for healthy, easy packed lunches that adults will love (and kids too)! From crisp salads and hearty bowls to warm, comforting meals, this list will make lunchtime something you actually look forward to. Say goodbye to boring lunches and hello to delicious, satisfying options!
Popular Cold Lunch Ideas for Adults at Work
Revamp your workday with these popular cold lunch ideas! These easy meals are perfect for a quick and delicious lunch break that you can feel good about. They’re also easy to make, and you can use leftovers to meal prep your boxes.
Vegetarian Cobb Salad
Mediterranean Chicken Salad
Mediterranean Couscous
Green Goddess Salad
Greek Orzo Salad
Taco Salad Meal Prep
Vegetarian Burrito Bowl
Sun-dried Tomato Pasta Salad
Healthy and Light Salads
Try these healthy and light salads, perfect for adult lunches at home or work. They are packed with fresh ingredients and plenty of nutrients, and so good for a satisfying, energy-boosting meal that won’t weigh you down.
Quinoa Avocado Salad
Mexican Chopped Salad
Southwest Quinoa Salad
Greek Pasta Salad
Shrimp Caesar Salad
Hearty Salads to Take to Work
Make your work lunch exciting with these hearty salads! These salads are perfect for a filling and energizing lunch with satisfying ingredients like protein-packed beans, crispy veggies, and flavorful dressings. They’ll keep you full and focused, making your midday break something to look forward to.
Asian Chicken Salad
Macaroni Egg Salad
Red Kidney Bean Salad
Chickpea ‘Tuna’ Salad
Yogurt Chicken Salad
Waldorf Salad
Nicoise Salad
Easy Packed Protein Bowl Lunches
These power bowls are your secret to a productive day! Use leftover grains, veggies, and proteins to create a hearty, flavorful bowl. Prep a week’s worth in advance for easy, satisfying lunches all week long!
Mediterranean Hummus Bowl
Chicken Burrito Protein Bowl
Chicken Teriyaki Bowl
Grain Bowls – 3 Ways
Quinoa Buddha Bowl
Sandwiches & Wraps for Work
You’ll actually be excited to eat these sandwiches and wraps for lunch! So pick ones that will stay fresh in a lunch box and pair them with chips, fruit salad, pasta salad, and more of your favorite sandwich sides.
Tuna Melt Sandwich
Ground Beef Burritos
Hummus Veggie Sandwich
Pinwheel Sandwiches – 4 ways
Chicken Parm Sandwich
Turkey Salad Sandwich
Beef Shawarma Wrap
Easy Packed Hot Lunches
Enjoy hot, delicious easy to pack lunches for adults with these recpe ideas! Use a lunch box designed to keep food warm or a microwavable container to ensure your meals stay at the perfect temperature. These options make it simple to enjoy a warm meal during a busy day.
Chicken Crust Pizza
One Pot Chicken and Rice
Mediterranean Ground Beef & Rice
Creamy Cajun Chicken Pasta
Easy Beef Stew
Baked Chicken Meatballs
Easy Butter Chicken
Taco Pasta
Tasty Treats and Snacks
I always love having a sweet treat or a snack to reach for during the day. These options bring a little joy to your daily routine and help control mid-day cravings.
Starbucks Oat Bars
Chia Jello
Date Snickers
Protein Balls
Zucchini Tots
Pizza Quinoa Bites
How To Store Packed Lunches at Work
- Keep foods chilled: Keep your lunch refrigerated if you have access to a fridge. If not, use ice packs or frozen water bottles to keep the food cold until lunch break.
- Use insulated lunch bags/boxes: Invest in insulated lunch bags or containers to keep hot foods hot and cold foods cold. Vacuum-insulated food jars are excellent for keeping hot foods like soups, stews, and pasta warm for a short time.
- Pack ingredients separately: Make sure to use separate containers for wet ingredients like dressings and sauces to prevent sogginess. Similarly, keep dry and crispy ingredients, such as croutons or tortilla chips, in sealed ziplock bags until ready to eat.
- Avoid prolonged storage: Try to consume your packed lunch within a few hours of preparation to reduce the risk of bacterial growth. If you have access to a fridge and microwave, that is always the ideal way to store and reheat work lunches versus thermos.
- Use clean containers: Make sure all lunch containers, utensils, and surfaces are clean and free from any food residues before packing up your lunch.
Frequently Asked Questions
Go with easy no-cook protein sources like hummus and beans that are delicious and keep you satisfied. Veggie and hummus sandwich is an excellent choice as is the red kidney bean salad because it’s packed with protein and fiber and doesn’t require heat to eat. Other great cold lunch ideas for adults at work are hearty salads, power protein bowls, and pasta salads.
You really have to think outside the box when looking for non-refrigerated, non-perishable lunches. Some excellent ideas would be bento box-type lunches, which include a little bit of everything in a lunch box. Think of this as mezze platter meets lunch box. Fill your bento box with a wide range of non-perishables like olives, bean salads, veggies, and, of course a, a delicious dip.
Don’t complicate healthy easy packed lunches for adults. These excellent options are just as delicious as they are satisfying and easy to make. From light salads to hearty ones and everything in between, I make sure you are covered with plenty of no-cook easy packed lunches for adults so you’re never left hungry while you’re waiting for the clock to hit 5 o’clock.
For more similar roundup of recipes, be sure to check out: Packable Lunch Ideas, Easy Ideas for Everyday Breakfast, Easy and Healthy Muffin Recipes, and Healthy Dinner Recipes.
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