Healthy Work Lunches That Taste Great

You have to admit, now that you have an office job, it’s difficult to ensure you are eating healthy work lunches. It’s true that you get enough stress from work. You don’t need additional stress in making sure that you prepare healthy work lunches before leaving your home.

Wait, hold up. Preparing your lunches doesn’t have to be a headache. There are plenty of easy ways to ready yummy lunches that are also beneficial for you.

Benefits of Preparing Healthy Work Lunches

Saves You Money

Did you know that buying a sad-looking sandwich and a drink costs around $10? And take note, that’s on the cheap side. So you spend a bit of money for an unhealthy and not-so-great-tasting sandwich. Nope, not cool.

When you think about it, making your own healthy work lunches can save you a ton of money. First, you have to set a budget for the entire week. Then you can buy the necessary ingredients for your lunches. And take note that you can use the ingredients on different lunches, not just on one meal.

All that money that you save can be used for other essentials in your life. Or you can splurge and use it to treat yourself.

Ensures You Get Right Amount of Nutrients

One of the main reasons for bringing in your own lunch is to be sure that what you eat is healthy for you. There are already other harmful toxins out there. You don’t need to add more via your lunch.

Preparing your own healthy work lunches ensures that the ingredients you use are fresh, and you yourself will know what’s in the meal.

Delicious Meals

Since you’re the one in control, you get to choose what you get for lunch. Feel like some chicken? Go prepare a chicken sandwich. Want some pad thai? Your wish is your command. Bringing your own lunch ensures you are happy and full with what you eat.

Saves Your Leftovers

No food goes to waste as long as you bring your own healthy work lunches. If you had a heavy dinner and have some leftovers, you can go ahead and prepare a totally new meal from them. It’s a win-win situation for both you and your leftovers.

Recipes of Healthy Work Lunches

Can’t decide how to start? Here are a couple of ideas to get you going on the healthy work lunches train! Remember to prepare these lunches the night before. And before leaving for work, all you need to do is place them in a lunchbox of your choice, and you’re good to go! Another great thing about these kinds of lunches is you don’t need to heat any of them. You can enjoy them immediately.

Smoked Turkey and Farro Salad

This is a healthy and light summer salad that’ll help you forget about your stressful morning at work.


1 cup farro

¼ cup extra-virgin olive oil

1 cup yellow bell pepper, chopped

3 tablespoons red wine vinegar

1 avocado, cubed

3 tablespoons shallots, finely chopped

¼ teaspoon pepper, finely ground

6 ounces deli smoked turkey, skin removed and cubed

½ cup smoked cheese, cubed

1 large celery stalk, chopped

¾ cup sun-dried tomatoes, chopped


First, place the farro in a medium saucepan. Add enough water to cover by 2 inches, and then bring to a boil. Next, stir the mixture, reduce heat to a simmer, and cook uncovered for about 15 to 20 minutes, or until the farro gets to the desired tenderness. Drain and rinse with cold water. Then finally, drain again.

Next, whisk the oil, vinegar, shallots, and pepper in a large bowl. Add the farro, turkey cubes, cheese, bell pepper, celery, and tomatoes. Toss everything until properly mixed. Cover and refrigerate.

In the morning, add in the avocado and do a quick toss. Place in an airtight container.

Mediterranean Shrimp and Pasta

Who doesn’t love pasta? And this is a healthy recipe. The shrimp provides lean, low-fat protein. The tomatoes give you helpful antioxidants that fight against free radicals. And note that this meal is less than 500 calories! This will definitely be one of the healthy work lunches that your office mates will be dying to try out.  This recipe yields 4 servings, so you can go ahead and bring lunch to some of your work friends as well.


1 pound medium shrimps, peeled and deveined

8 ounces uncooked pasta

2 cups plum tomato, chopped

¼ cup feta cheese, crumbled

2 teaspoons olive oil

cooking spray

2 garlic cloves, minced

¼ cup fresh basil, thinly sliced

⅓ cup kalamata olives, pitted and chopped

2 tablespoons capers, drained

¼ teaspoon black pepper, freshly ground


First, heat olive oil in a large nonstick skillet coated with cooking spray. This should be done over medium-high heat. Add the garlic and sauté for around 30 seconds. Next, add the shrimp and sauté for 1 minute. Reduce the heat, then add the basil and also the tomato. Simmer for 3 minutes or until the tomato is tender. Finally, stir in the rest of the ingredients (olives, capers, and black pepper).

In a large bowl, combine the shrimp mixture with the pasta. Mix well. Place each serving in separate containers. Top each serving with feta cheese.

Turkey Club Roll-Ups

This super easy and fast recipe is low on carbs, but doesn’t sacrifice the flavor. Also, you’ll be surprised at the wrap we’re using for this.


4 slices deli turkey

4 slices turkey bacon, cooked to a crisp

2 teaspoons mayonnaise

2 slices cheddar cheese, halved

½ cup lettuce, chopped

½ tomato, sliced

¼ red onion, thinly sliced

½ avocado, sliced

kosher salt

black pepper, freshly ground


On a clean counter, place two slices of deli turkey. Next, spread a thin layer of mayo on top of each. Place 1 slice of cheddar cheese, half of the chopped lettuce, half of the tomato, half of the red onion, and half of the avocado. Add in 2 slices of bacon. Season with salt and also pepper. Finally, roll up and secure with a toothpick. Repeat with the rest of the ingredients for the second roll-up.

Turkey and Nectarine Sandwiches

Another recipe you can make for you and a friend. The different flavors in this sandwich play off each other, making sure there’s a party in your mouth.

4 thick slices crusty bread of choice

2 tablespoons honey mustard

½ pound thinly sliced roasted turkey breast

1 nectarine, pitted and thinly sliced

3 ounces Brie, sliced

salt and pepper to taste


First, spread honey mustard on two pieces of bread. Next, top each bread with turkey, nectarine slices, and Brie. Season each with salt and pepper. Finally, cover the sandwich with the other pieces of bread. You can cut each diagonally for easier handling.

Kate B. Forsyth is a writer for Be Healthy Today, who specializes in health and nutrition. Her passion is to help people get an overall transformation of health that lasts a lifetime. In her blog posts, she goes beyond research by providing health-concerned citizens doable and simple tricks to achieve a healthier lifestyle.

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