When you’re making your way through the day, you don’t want to spend a long time making difficult choices about your budget and appetite! These cheap lunch recipes are here to help!
I’ve collected thirty-one cheap lunch recipes for you to explore. Healthy, delicious, and quick enough to make midday, these recipes are essentials for anyone living on a budget.
1. Chicken Burrito Bowls
Source: allnutritious.com
Per Serving:
• Calories: 520
• Fats: 13g
• Protein: 37g
• Carbs: 64g
• Fiber: 9.5g
• Sugar: 4.2g
Chicken burritos are absolutely delicious, but they’re not always easy to meal prep. Tortillas get soggy quickly, so how do you get those flavors without it?
Well, how about a chicken burrito bowl? This is a recipe I created because of this exact dilemma. It’s healthy, delicious, and will easily be your lunch for days to come.
2. Teriyaki Chicken Meal Prep
Source: allnutritious.com
Per Serving:
• Calories: 653
• Fats: 20g
• Protein: 51g
• Carbs: 68g
• Fiber: 2.4g
• Sugar: 23g
It’s time to take a page out of a Japanese cookbook! Using lean chicken (which is also very affordable), this teriyaki chicken dish is rich in protein, flavor, and umami.
Serve it alongside the classic fluffy white rice and broccoli for a simple meal prep recipe, or change it up for an at-home lunch.
3. Spinach Feta Wrap
Source: allnutritious.com
Per Serving:
• Calories: 270
• Fats: 12g
• Protein: 11g
• Carbs: 30g
• Fiber: 4.9g
• Sugar: 2g
When you’re looking to be healthy on a budget, nothing beats buying fresh vegetables! This spinach and feta wrap is a great lunch option that comes together in five minutes.
This is a great summer option that won’t weigh you down, and it’s great as a last-minute lunch.
4. Honey Garlic Chicken Meal Prep
Source: allnutritious.com
Per Serving:
• Calories: 803
• Fats: 23g
• Protein: 47g
• Carbs: 105g
• Fiber: 4.1g
• Sugar: 26g
I can’t overstate how much I enjoy this recipe. This is my honey and garlic chicken meal prep, and I honestly have to stop myself from eating this every single week.
The sweet honey bakes onto the chicken, creating a delicious caramelization you won’t be able to get enough of.
5. Spicy Tuna Wrap
Source: allnutritious.com
Per Serving:
• Calories: 207
• Fats: 7.6g
• Protein: 8.5g
• Carbs: 28g
• Fiber: 3g
• Sugar: 4.1g
If you’re looking for a recipe that actually uses tuna, I’ve got you covered. This spicy tuna wrap is full of nutritious vegetables, and flavor-rich tuna, all wrapped in a wholewheat tortilla.
This low calorie lunch idea is a quick and easy lunch you can whip up at work or school without any extra equipment.
6. Instant Pot Spicy Chicken
Source: allnutritious.com
Per Serving:
• Calories: 767
• Fats: 11g
• Protein: 65g
• Carbs: 104g
• Fiber: 30g
• Sugar: 12g
Whip out your Instant Pot and get to work on this delicious spicy chicken. Coated with quinoa and full of flavor, this tender chicken is great for meal-prepping.
Make sure to pack your side dishes with vegetables to balance out the meal.
7. Tomato Basil Wrap with Mozzarella
Source: allnutritious.com
Per Serving:
• Calories: 277
• Fats: 14g
• Protein: 11g
• Carbs: 28g
• Fiber: 2.9g
• Sugar: 3.5g
If you want to taste the flavors of Italy, you could hop a plane… or you could just whip up some of these delicious wraps.
Packed with tomato, basil, and fresh mozzarella, these taste like they’re straight out of Tuscany.
Enjoy them cool in the summer, or fry them for a crunchy, melty wrap that quickly becomes addictive.
8. Healthy Egg Salad Bowls
Source: allnutritious.com
Per Serving:
• Calories: 469
• Fats: 31g
• Protein: 27g
• Carbs: 23g
• Fiber: 10g
• Sugar: 9.5g
Egg salad is super versatile and tasty, but it’s not always the healthiest choice! Well, I’ve put a healthy spin on your favorite potluck staple that’s great as a meal prep dish.
Serve this high protein salad with a side of your favorite fresh vegetables, or enjoy it on a slice of whole wheat bread for a filling, cheap lunch.
9. Sheet Pan Chicken Fajitas
Source: allnutritious.com
Per Serving:
• Calories: 473
• Fats: 14g
• Protein: 44g
• Carbs: 44g
• Fiber: 7.1g
• Sugar: 4.7g
Chicken fajitas are one of my favorite recipes to rely on when time’s running out, and I need something affordable. Packed with spice and rich with flavor, this recipe is one of mine!
The roasted peppers are just a little sweet, so they’re a great balance for the spicy chicken.
10. Avocado Wrap with Cucumbers
Source: allnutritious.com
Per Serving:
• Calories: 244
• Fats: 13g
• Protein: 6.1g
• Carbs: 27g
• Fiber: 4.4g
• Sugar: 1.4g
Bring the greenback to your days with this tasty avocado wrap! This wrap is naturally creamy thanks to the avocado, and deliciously crispy thanks to the cucumber.
In combination, this is a great mid-day pick-me-up suitable for work, school, or home.
11. Baked Herb Chicken Breasts with Couscous Meal Prep
Source: allnutritious.com
Per Serving:
• Calories: 633
• Fats: 17g
• Protein: 61g
• Carbs: 56g
• Fiber: 7.5g
• Sugar: 9.7g
What’s even easier than a standard meal-prep recipe? That’s right, a baked meal prep recipe! Packed with vegetables, gut-friendly grains, and lean protein, this is the perfect lunch.
The baked chicken breasts feature almost no oil, relying on the herby seasoning for their flavor. Tender, juicy, and absolutely delicious, this recipe is one of my favorite recipes I’ve ever created.
12. Classic Egg Salad with Spinach
Source: cookingformysoul.com
Per Serving:
• Calories: 322
• Fats: 29g
• Protein: 12g
• Carbs: 2g
• Fiber: 1g
• Sugar: 1g
Eggs are one of my favorite ingredients to cook with when I’m working on a budget! This spice-rich, spinach-packed egg salad is great on its own or as part of a sandwich.
Whether you need a potluck lunch or something just for yourself, this egg salad has your back.
13. Lentil Patties with Herbs
Source: mykitchenlove.com
Per Serving:
• Calories: 128
• Fats: 5g
• Protein: 7g
• Carbs: 14g
• Fiber: 4g
• Sugar: 1g
This one goes out to the vegans and vegetarians out there! It’s important to get enough protein in your diet when you’re skipping out on meat, so these lentil patties are here to help.
Packed with herbs and super versatile, these patties are an easy addition to any meal. Keep a batch in your freezer for when you need something last-minute.
14. Buffalo Chicken Wrap
Source: everydayfamilycooking.com
Per Serving:
• Calories: 389
• Fats: 18g
• Protein: 18g
• Carbs: 39g
• Fiber: 2g
• Sugar: 1g
Buffalo chicken is one of the most-loved flavors out there, so why not treat yourself to a wrap version? This deliciously crispy chicken has a big kick to give you a midday pick-me-up.
You only need five minutes to make these. That’s right, five!! Give your leftover chicken tenders a new life, or use frozen chicken tenders if you’re working from scratch.
An easy chicken wrap is one of the easiest ways to eat healthy in college!
15. “Tofuna” Tofu Salad
Source: theveganatlas.com
Per Serving:
• Calories: 177
• Fats: 14g
• Protein: 6g
• Carbs: 8g
• Fiber: 2g
• Sugar: 3g
If you’re living the vegan lifestyle, but you miss the taste of tuna on toast, I’ve got the solution for you!
This high-protein substitute uses tofu flavored to high heaven with all sorts of delicious condiments.
You can use this ‘tofuna’ in a lot of ways, including enjoying it on a slice of fresh bread with some vegetables and chips.
16. Smashed Vegan Chickpea
Source: nourishedbynic.com
Per Serving:
• Calories: 246
• Fats: 12g
• Protein: 12g
• Carbs: 24g
• Fiber: 7g
• Sugar: 4g
Here’s another great protein-rich option for the vegetarians out there! This is a vegan chickpea salad that comes together in just fifteen minutes.
With all this fiber and protein, the fresh vegetables help to balance the tastes and textures so you can just keep eating it forever.
17. Asian Garlic Noodles
Source: theforkedspoon.com
Per Serving:
• Calories: 369
• Fats: 14g
• Protein: 13g
• Carbs: 51g
• Fiber: 1g
• Sugar: 4g
Who says you can’t enjoy restaurant-quality food in the middle of the day? This is a quick and easy lunch recipe that won’t blow out your budget.
Not only that, it’s an absolutely delicious blend of flavors that will have you going back in again and again.
18. Greek Lentil Salad
Source: hauteandhealthyliving.com
Per Serving:
• Calories: 386
• Fats: 22g
• Protein: 16g
• Carbs: 35g
• Fiber: 13g
• Sugar: 6g
When it comes to cheap and easy food, lentils are an essential ingredient to know about! Embrace the flavors of the Mediterranean with this bright and refreshing salad.
Ideal as both a lunch and a side dish, this recipe is a must-try for anyone who loves Greek food.
19. Carrot, Broccoli and Cheese Pinwheels
Source: healthykidsrecipes.com
Per Serving:
• Calories: 45
• Fats: 2g
• Protein: 2g
• Carbs: 4g
• Fiber: 1g
• Sugar: 1g
Looking for a cheap lunch idea that the whole family can enjoy? Look no further than these pinwheels! Packed with healthy vegetables, these are delicious and easy to make.
Even better, their flavor makes them an ideal crowd-pleaser (great for picky eaters).
20. Hummus Vegan Wrap
Source: lucismorsels.com
Per Serving:
• Calories: 333
• Fats: 3g
• Protein: 8g
• Carbs: 32g
• Fiber: 6g
• Sugar: 4g
Hummus is such a great condiment because it’s inherently protein-rich. Paired with the meatiness of fried mushrooms and some fresh vegetables, the results are magical!
Try frying the wraps on the outside to add some much-needed crunch. These will be so addictive, I guarantee it.
21. Sweet Potato Wraps
Source: livinglou.com
Per Serving:
• Calories: 441
• Fats: 19g
• Protein: 16g
• Carbs: 53g
• Fiber: 10g
• Sugar: 8g
Cheap lunches and expensive protein don’t generally go together, so that means meat is out of the question! Instead, we’ll rely on nature’s best vegetable for protein: the sweet potato.
Give this humble ingredient its day in the sun! Featuring fresh vegetables and a soft white tortilla, this is a quick, easy, and tasty choice you need to try.
22. Dill Tuna Salad
Source: thedizzycook.com
Per Serving:
• Calories: 99
• Fats: 3g
• Protein: 17g
• Carbs: 1g
• Fiber: 1g
• Sugar: 1g
Dill and tuna is an absolutely delicious combination, so you’ve got to give this a try! This is a meal prep-friendly salad that will last up to three days in your fridge.
Enjoy it on sandwiches, on crackers… or heck, just with a spoon (I won’t judge).
23. Greek Pita Sandwich with Chickpeas
Source: pickyeaterblog.com
Per Serving:
• Calories: 437
• Fats: 17g
• Protein: 18g
• Carbs: 57g
• Fiber: 12g
• Sugar: 5g
For portable sandwiches, nothing beats the humble pita. It’s basically a pocket waiting to hold any number of delicious ingredients, so it’s easy to make ahead or to assemble at work.
This Greek-inspired recipe has all the delicious flavors of the Mediterranean packed into a single sandwich.
24. 10 Minute Peanut Noodles
Source: servedfromscratch.com
Per Serving:
• Calories: 487
• Fats: 24g
• Protein: 20g
• Carbs: 57g
• Fiber: 3g
• Sugar: 7g
When you’re strapped for cash and time, this simple peanut noodle recipe is the one to choose! Creamy, flavorful, and versatile, this dish is a fan favorite.
Bring it along to your next potluck, use it for meal prepping, or just enjoy it all to yourself. I certainly won’t blame you if you pick that last one.
Counting your calories? Check out these other yummy 500 calorie meals!
25. Ranch Cream Cheese Ham Roll Ups
Source: recipesfromapantry.com
Per Serving:
• Calories: 238
• Fats: 20g
• Protein: 7g
• Carbs: 8g
• Fiber: 1g
• Sugar: 2g
If you’re a ranch lover like me, then you’ll love this recipe. Cream cheese, ham, and the all-important ranch all come together in this comforting lunch wrap.
This is a great recipe to rely on if you’re sticking to a budget because all the ingredients are affordable and delicious. What’s not to love?
26. Veggie Fried Rice
Source: clankitchen.com
Per Serving:
• Calories: 266
• Fats: 4.43g
• Protein: 10.1g
• Carbs: 45.7g
• Fiber: 4.2g
• Sugar: 2.6g
Craving Chinese takeout? You’re not alone! When you’re trying to cook consistently on a budget, the pull of the all-consuming takeout menu is super strong.
But not to worry, this recipe will help you fight back. It tastes like it came straight out of your local Chinese place (and it’s twice as healthy).
27. Canned Tuna Pasta
Source: the-pasta-project.com
Per Serving:
• Calories: 448
• Fats: 3g
• Protein: 25g
• Carbs: 79g
• Fiber: 5g
• Sugar: 3g
Give canned tuna the appreciation it deserves with this delicious pasta dish! Whether you need a quick and easy dinner or a tasty lunch, this recipe has your back.
The canned tuna is so easy to use and great for adding protein without cranking up the price.
28. Tuna Pasta Salad
Source: amandascookin.com
Per Serving:
• Calories: 323
• Fats: 15g
• Protein: 14g
• Carbs: 32g
• Fiber: 2g
• Sugar: 3g
Speaking of tuna and pasta, here’s another take on this classic combination! Take this one to your next potluck to witness its crowd-pleasing powers!
Scattered with fresh chives and full of creamy mayo, this will undoubtedly satisfy anyone who has a taste.
29. Lentil Salad with Tuna
Source: seasonalcravings.com
Per Serving:
• Calories: 224
• Fats: 2g
• Protein: 5g
• Carbs: 18g
• Fiber: 4g
• Sugar: 3g
Here’s yet another delicious way to use tuna without needing to fight price creep! This light and refreshing salad is perfect for summer.
The lentils paired with the tuna ensure this is a high-protein lunch choice that will keep you full until dinner with ease.
Eating a healthy lunch every day is one of the best healthy eating habits that actually work!
30. Canned Salmon Salad Sandwich
Source: thehealthfulideas.com
Per Serving:
• Calories: 319
• Fats: 21.8g
• Protein: 28.3g
• Carbs: 3.1g
• Fiber: 1g
• Sugar: 1.3g
Tuna isn’t the only fish that’s great in a can! This canned salmon sandwich is a fun twist on a classic, bringing the rich taste of salmon to a casual lunch break.
Customize this sandwich to suit your unique tastes and whatever ingredients you have on hand.
31. Tuna and Sweetcorn Fritters
Source: cinnamonandkale.co.uk
Per Serving:
• Calories: 179
• Fats: 5.7g
• Protein: 16.3g
• Carbs: 17g
• Fiber: 1.8g
• Sugar: 2.1g
For our final recipe on this list, we’re circling back to tuna one final time! These tuna and sweetcorn fritters are easy, healthy, delicious, and crunchy.
Serve with a side salad or even on a sandwich to enjoy the versatility of this affordable lunch.
That’s all she wrote! Thirty-one cheap lunch ideas to add to your meal rotation. Have I missed any essentials? Let me know in the comments below what your go-to cheap lunch is.