Are you tired of battling it out for the microwave in the office kitchen, or standing in queues for soggy canteen lunches? Lunch at work can be a depressing time, but not with these easy cold lunch ideas!

That’s why I’ve found 31 easy cold lunch ideas that are tasty, quick and fun to make, healthy, and sure to bring some joy to your midday break. No more sad sandwiches or uninspired salads!

Having a nutritious meal at lunchtime is a must to keep your body fueled, your mind alert, and prevent that afternoon slump.

From zesty chicken to juicy beef, succulent shrimp, and crisp salad bowls, these tasty lunches are ready to brighten up your midday routine.

1. Ranch Chicken Meal Prep

Source: allnutritious.com

Let’s start with meal prep – that may sound like too-much-hard-work, but it’s a game changer for busy people. This delicious dish is easy to prepare in advance and grab-and-go for work.

Think – juicy, seasoned chicken breasts, crispy roasted potatoes, perfectly caramelized broccoli, with a side of creamy ranch dressing to tie it all together.

Make a large batch to store, and you have a nutritious choice for work.

Per Serving:

• Calories: 572
• Fats: 29g
• Protein: 33g
• Carbs: 44g
• Fiber: 5.4g
• Sugar: 3.4g

2. Cottage Cheese Chicken Salad

Source: allnutritious.com

Maintaining a high-protein diet can be challenging when you work in an office.

That’s why I love this cottage cheese chicken salad. It’s filling, delicious, and packed with 38g of protein. It’s also gluten-free and low-carb. A win all round!

Tangy banana peppers, crunchy celery, mild onion, a hint of garlic, and rotisserie or grilled chicken breasts, all wrapped in a creamy cottage cheese dressing – delish!

Per Serving:

• Calories: 316
• Fats: 15g
• Protein: 38g
• Carbs: 9.1g
• Fiber: 2.2g
• Sugar: 4.1g

3. Greek Chicken Bowls

Source: allnutritious.com

How about escaping to a Greek Island during lunchtime? Not going to happen – but, we can get close with my tasty, Greek-inspired chicken bowl!

It brings all the fab herby Mediterranean flavors in one bowl.

Imagine – tender chicken, zesty lemon juice, olive oil, garlic, oregano, cherry tomatoes, smothered in refreshing yogurt Tzatziki sauce with a side of Basmati rice.

Per Serving:

• Calories: 659
• Fats: 27g
• Protein: 61g
• Carbs: 42g
• Fiber: 4.4g
• Sugar: 8.5g

4. Sweet Potato Black Bean Rice Bowl

Source: allnutritious.com

This bowl combines roasted sweet potatoes, seasoned black beans, and lime-infused Basmati rice with a range of fresh toppings to create the ultimate work lunch meal.

It’s hearty but light, and can be enjoyed cold. I LUV that it’s packed with nutrients, fiber, and plant-based protein. It’s also vegan, gluten-free, dairy-free, soy-free, nut-free, and low-calorie.

If you want to go non-vegan, you can add chicken, and if you crave the heat – load it with diced jalapeños.

Per Serving:

• Calories: 308
• Fats: 5.5g
• Protein: 12g
• Carbs: 55g
• Fiber: 13g
• Sugar: 4.2g

5. Shrimp Buddha Bowls

Source: allnutritious.com

Looking at this colorful bowl, you wouldn’t think it’s healthy, low-calorie, and high-protein!

The combo of shrimp, sweet potato, asparagus, kale, seasoned with olive oil, wholegrain mustard, and garlic, is perfect. Add a side of quinoa, brown rice, or couscous.

You can vary it and use chicken, beef, salmon, or tofu for a vegan-friendly option.

Per Serving:

• Calories: 323
• Fats: 12g
• Protein: 30g
• Carbs: 23g
• Fiber: 4g
• Sugar: 7.5g

6. Chicken Corn Rice Bowls

Source: allnutritious.com

This tasty bowl takes only minutes to make and is a great meal prep option to bring to work.

This flavorful recipe combines delicious tender chicken, sweet corn, fluffy Basmati rice, and a zesty dressing. It’s so tasty, that I often make it when guests come round, and work lunch is furthest from my mind.

Per Serving:

• Calories: 434
• Fats: 13g
• Protein: 34g
• Carbs: 48g
• Fiber: 4.1g
• Sugar: 8.1g

7. Spinach Tomato Salad with Feta Cheese

Source: allnutritious.com

Perk up your mood in a hot, stuffy office with my spinach tomato salad with feta cheese meal.

It’s easy to make, refreshing, and packed with healthy vegetables and a vibrant dressing.

The key ingredients are spinach, grape tomatoes, pumpkin seeds, and red onions, blended with Dijon mustard, olive oil, honey, and the creamy-salty tang of feta cheese.

On weekends, I make it as a side and serve with grilled shrimp skewers – it’s a family fave.

Per Serving:

• Calories: 315
• Fats: 27g
• Protein: 5.8g
• Carbs: 13g
• Fiber: 2.7g
• Sugar: 7.9g

8. Tuna Cucumber Boats

Source: allnutritious.com

Finger food can be awkward and messy to eat in the office, but these tuna cucumber boats are

clean, crisp, and totally desk-friendly.

Packed with protein and crunch, they’re a refreshing way to power through your afternoon, no fork required.

They store very well, so make extra and take them along on a family weekend picnic.

Per Serving:

• Calories: 118
• Fats: 0.7g
• Protein: 21g
• Carbs: 6.4g
• Fiber: 1.1g
• Sugar: 3.3g

9. Chicken Burrito Bowls

Source: allnutritious.com

Craving burritos at the office can end up being a costly, messy, and carb-loaded experience when you order takeout.

These burrito bowls have all the taste of takeout but are much healthier. They are also super easy to store in the fridge.

The bowl consists of shredded chicken with spicy rice, accompanied by sweet corn, creamy black beans, juicy tomatoes, and fresh arugula. Make extra for your office colleagues!

Per Serving:

• Calories: 520
• Fats: 13g
• Protein: 37g
• Carbs: 64g
• Fiber: 9.5g
• Sugar: 4.2g

10. Ham Roll-Ups with Cream Cheese

Source: allnutritious.com

Ham and cheese may sound boring, but my roll-ups are anything but.

Get rolling and enjoy a tasty, cold lunch meal at the office or on-the-go. Choose a good quality ham and a thick, creamy cheese for the best results.

This recipe also works perfectly with chicken, turkey, or pork slices for variety.

Per Serving:

• Calories: 140
• Fats: 9.1g
• Protein: 13g
• Carbs: 2.3g
• Fiber: 0.2g
• Sugar: 1.3g

11. Chicken and Sweet Potato Meal Prep

Source: allnutritious.com

Packed with protein, nutrients, and healthy carbohydrates, my chicken and sweet potato meal is ideal for an office lunch.

It’s quick to prepare and offers a hearty meal of tender chicken breasts or thighs, naturally sweet potatoes, and classic Italian spices. I use cayenne pepper, but if you enjoy a punch of heat, add chili powder.

Per Serving:

• Calories: 728
• Fats: 37g
• Protein: 56g
• Carbs: 43g
• Fiber: 8.6g
• Sugar: 12g

12. Chicken Salad Bites

Source: allnutritious.com

These chicken bites are so versatile, they can work as an office lunch, a picnic treat, or an appetizer for a fancy dinner.

With the perfect combination of chicken, cream, and veggies, they’re refreshing, filling, a little sharp, and savory.

Intrigued? Give them a try and you’ll want to make them again and again.

Per Serving:

• Calories: 137
• Fats: 6.7g
• Protein: 16g
• Carbs: 2.3g
• Fiber: 0.4g
• Sugar: 1.1g

13. Chicken Salad Wrap

Source: allnutritious.com

How many ways can you prepare chicken for a cold office lunch? I have many – and here’s another easy, delicious idea.

Paired with crispy lettuce, avocado, and tomatoes, Greek yogurt, honey, Dijon mustard, a splash of lemon, and wrapped in low-carb tortillas, they’re creamy, fresh, and filling.

Per Serving:

• Calories: 277
• Fats: 8.5g
• Protein: 23g
• Carbs: 27g
• Fiber: 4.1g
• Sugar: 2.9g

14. Chicken Salad Meal Prep

Source: allnutritious.com

Don’t get caught in the kitchen on Sunday, not knowing what to prepare for office lunches.

This is the perfect recipe – offering tender and golden brown chicken, crisp veggies, and a tangy dressing that’s not overpowering.

It’s also high-protein, low-carb, and easy to prepare. I make extra for the kids’ school lunch and their lunch boxes always come back empty.

Per Serving:

• Calories: 597
• Fats: 31g
• Protein: 55g
• Carbs: 26g
• Fiber: 5.9g
• Sugar: 17g

15. Mexican Bean Salad

Source: allnutritious.com

Salads don’t have to contain leafy greens and sometimes it’s great to have something different.

That’s where my Mexican bean salad offers a fun option with no greens at all.

Black beans, corn, cherry tomatoes, red bell peppers, cilantro, and Jalapeños, create a tasty Mexican-inspired treat, ideal for a cold office lunch.

Per Serving:

• Calories: 287
• Fats: 10g
• Protein: 12g
• Carbs: 39g
• Fiber: 13g
• Sugar: 4.7g

16. Chicken Salad with Apples

Source: allnutritious.com

Beat the midday slump with an office lunch that’s light, tasty, and totally chill – literally.

This chicken salad with apples is a little sweet, creamy, nutty, and just pure delicious.

I love that it’s versatile – other than taking it to work, I serve it on sandwiches for the kids, use it as a topping for salad greens, and indulge in a late-night snack on crispy crackers.

Per Serving:

• Calories: 316
• Fats: 9.5g
• Protein: 25g
• Carbs: 36g
• Fiber: 4.5g
• Sugar: 26g

17. Teriyaki Chicken Lettuce Wraps

Source: allnutritious.com

Want something Asian-inspired for your office lunch? Don’t spend money on unhealthy takeouts.

These Teriyaki chicken lettuce wraps bring all the crunchy, umami, and sweet flavors without the grease. They’re easy to make, leave you feeling full, contain loads of protein, and less than 200 carbs.

Soy sauce, honey, rice vinegar, olive oil, sesame oil, garlic, and sesame seeds create a delicious base for the tender chicken breasts.

Per Serving:

• Calories: 161
• Fats: 4.5g
• Protein: 22g
• Carbs: 7.1g
• Fiber: 0.7g
• Sugar: 3.8g

18. Keto Chicken Salad

Source: allnutritious.com

Keto diet or not, you need to try this scrumptious, healthy Keto chicken salad.

Lean chicken breasts, hard-boiled eggs, Greek yogurt, mustard, loads of delicious spices, and flavors make this a tasty lunch option for the office.

It stores well in the fridge, reducing the stress of ‘what-am-I-eating-for-lunch-today’?

Per Serving:

• Calories: 88
• Fats: 3.4g
• Protein: 12g
• Carbs: 1.3g
• Fiber: 0.3g
• Sugar: 0.9g
• Sugar: 3g

19. Mango Avocado Salad

Source: allnutritious.com

Bring the vibe of an exotic tropical island to your desk with my mango avocado salad.

It’s colorful, fresh, bright, delicious, healthy, and filling.

Adding mango and avocado to a salad is a fantastic way to add sweetness and variety without dousing it with unhealthy dressing.

Oh – and by the way – it’s also vegan-friendly, dairy-free, gluten-free, Whole30, and low-calorie.

Per Serving:

• Calories: 312
• Fats: 20g
• Protein: 5.2g
• Carbs: 35g
• Fiber: 13g
• Sugar: 18g

20. Ham Roll Ups

Source: allnutritious.com

Ham is a classic fast meal, but it can get uninspiring when served on everyday white bread.

Add some spark to your office lunch with these fun ham roll-ups that are easy to make, convenient, healthy, and tasty.

There’s no cooking involved, you can whip them up in advance, ready for the week.

Per Serving:

• Calories: 176
• Fats: 12g
• Protein: 16g
• Carbs: 2.1g
• Fiber: 0.3g
• Sugar: 1g

21. Mexican Meal Prep Bowls with Cauliflower Rice

Source: allnutritious.com

Tender chicken, cauliflower rice, and 8 spices bring a Mexican fiesta to your desk at lunchtime. Your colleagues will wonder why you’re smiling!

The bowl is savory and sweet with a hint of heat, and if you like it even spicier, feel free to add extra chili flakes.

I enjoy this recipe so much that I often serve it on weekends when the family relaxes on the patio.

Per Serving:

• Calories: 406
• Fats: 17g
• Protein: 48g
• Carbs: 17g
• Fiber: 8g
• Sugar: 6.2g

22. Chicken with Broccoli, Beets and Farro Salad

Source: allnutritious.com

Do you enjoy experimenting with tastes and flavors? How about the sweetness of the oranges and beets offsetting the bitterness of broccoli, with a garlic, olive oil, and vinegar dressing?

It’s delicious, nutritious, and packed with protein and fiber. Best of all, it’s a great meal prep recipe for your office lunches.

Per Serving:

• Calories: 715
• Fats: 27g
• Protein: 55g
• Carbs: 67g
• Fiber: 12g
• Sugar: 17g

23. Tomato Basil Wrap with Mozzarella

Source: allnutritious.com

Caprese salad is a great choice for a blissful summer meal, but can it hold up in the office lunch lineup?

Yes, it can if you follow my easy-to-make tomato basil wrap with mozzarella recipe. It brings all the classic flavors in a neat, compact fiber-filled, nutritious wrap, perfect for eating at your office desk.

Per Serving:

• Calories: 277
• Fats: 14g
• Protein: 11g
• Carbs: 28g
• Fiber: 2.9g
• Sugar: 3.5g

24. Spicy Tuna with Veggies

Source: allnutritious.com

Tuna salad is always a standard, inexpensive, easy option for office lunch, but why not spice it up and make it more appealing?

Imagine the great flavors you get from a spicy tuna sushi roll but without the carb-loaded rice. This roll is packed with nutritious carrots, cucumbers, and avocado, with a hint of heat from Sriracha sauce. 

Per Serving:

• Calories: 207
• Fats: 7.6g
• Protein: 8.5g
• Carbs: 28g
• Fiber: 3g
• Sugar: 4.1g

25. Spinach Feta Wrap with Garlic

Source: allnutritious.com

With only a few ingredients, this wrap comes together in no time at all, providing an easy cold lunch option for work.

You need hummus, spinach, feta, bell peppers, garlic, and low-carb tortilla wraps. Simple, healthy, and tasty!

Per Serving:

• Calories: 270
• Fats: 12g
• Protein: 11g
• Carbs: 30g
• Fiber: 4.9g
• Sugar: 2g

26. Meal Prep Taco Bowls

Source: theforkedspoon.com

For something fun and different – these taco bowls are made with healthy ground turkey and filled with black beans, sweet corn, shredded cheese, crisp lettuce, and all your favorite toppings.

I like to make them for dinner and pack the leftovers for work and school lunches. They taste great served hot or cold.

Per Serving:

• Calories: 547
• Fats: 39g
• Protein: 33g
• Carbs: 22g
• Fiber: 8g
• Sugar: 7g

27. Salmon Quinoa Mason Jar Salad

Source: shahzadidevje.com

Salmon always brings an upmarket feel to a dinner when I have guests around, and they can’t get enough of this salmon quinoa salad served in a vintage-style mason jar.

It’s fun, healthy, and delicious.

I took the leftovers to work, and my colleagues demanded I make a batch for everyone to taste!

Per Serving:

• Calories: 461
• Fats: 29g
• Protein: 22g
• Carbs: 29g
• Fiber: 4g
• Sugar: 3g

28. Crispy Rice Salad

Source: dishingouthealth.com

Here’s a great recipe to follow when you run out of ideas on how to add excitement to a rice salad.

Think – edamame, mango, and sesame-toasted crispy rice with Chili Crisp Tahini. Use refrigerated long-grain white rice for the best results.

This is a must-try idea for perking up your office lunch routine.

Per Serving:

• Calories: 420
• Fats: 24g
• Protein: 11g
• Carbs: 39g
• Fiber: 5g
• Sugar: 9g

29. Meal Prep Chicken and Rice

Source: budgetdelicious.com

Chicken and rice – NOT boring when you add jerk seasoning rub, cilantro, grape tomatoes, and guacamole to make this quick, easy, and affordable meal.

For variety, you can add corn, black beans, and swap the jerk rub for taco seasoning. It’s great hot or cold, at home or work.

Per Serving:

• Calories: 454
• Fats: 19g
• Protein: 27g
• Carbs: 44g
• Fiber: 5g
• Sugar: 2g

30. Chickpea Tuna Salad

Source: dishingouthealth.com

Meet my new go-to lunch! This simple salad uses pantry staples such as chickpeas and canned tuna tied together with a light, lemony dressing and fresh herbs for brightness and flavor.

You can also add chopped red onion, dill, red bell pepper, chives, or celery. It’s fresh, healthy and great as a cold work lunch idea.

Per Serving:

• Calories: 282
• Fats: 15g
• Protein: 16g
• Carbs: 19g
• Fiber: 4g
• Sugar: 2g

31. Black Bean Brown Rice Meal Prep Bowls

Source: hauteandhealthyliving.com

For a protein-packed option, this delicious bowl brings all you need with awesome flavor and meal-prep ease.

Black beans, brown rice, tomatoes, taco seasoning, corn, cilantro, and lime juice, are all combined with an avocado crème – perfect!

Per Serving:

• Calories: 420
• Fats: 16g
• Protein: 14g
• Carbs: 61g
• Fiber: 17g
• Sugar: 4g