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20 Healthy Lunch Ideas for Home

Sometimes all you need is quick, healthy meals. These healthy lunch recipes are nutritious, flavorful, relatively easy to make, and delicious.

healthy at home lunches

Now, more and more of us are working from home. Working from home has tons of perks.

For example, you can skip your tie and suit. Instead, you can wear casual clothes such as your jogging suit, or even pajamas, if you wish.

But even though you’re working from home, you still need to have a healthy lunch. A healthy lunch will fuel you up, so you can finish your workday off strong.

So, today I’m sharing 20 Healthy Lunch Ideas for Home. They taste delicious, and most importantly, will keep your energy levels up.

1. Seared Tuna Lettuce Wraps

Seared Tuna Lettuce Wraps


Even when you’re working from home, you still have deadlines to meet. So, you need that’s ready in 1, 2, 3.

These seared tuna lettuce wraps take only 15 minutes to make. And they taste amazing.

Searing the canned tuna adds a nice crust and depth of flavor. The mixed bell peppers add color and extra nutrition.

And because you’re placing the tuna on lettuce instead of bread, there are fewer carbs. So, you don’t go into a carb coma.

Besides being low in carbs, they also contain a ton of protein and fiber. This makes them really filling.

So, you’re not rummaging for snacks in the middle of the afternoon.

Per Serving:

  • Calories: 239
  • Fats: 2g
  • Protein: 35g
  • Carbs: 23g
  • Fiber: 7g
  • Sugar: 12g

2. Quinoa Salad Recipe

Quinoa Salad Recipe


Are you looking for a vegan lunch idea? I’ve got you covered.

This quinoa salad is flavorful and light. The sweet corn, bell peppers, and red onions balance out the acidity of the tomatoes.

Meanwhile, the fluffiness of the quinoa complements the creaminess of the black beans. The homemade dressing is the crowning jewel.

Yet even though this salad is quite light, it’s satisfying. That’s because of protein from the quinoa and black beans.

Besides being high in protein, quinoa is really nutritious. It is an excellent source of bone-building minerals like manganese, magnesium, and phosphorus.

It is also a good source of iron, which keeps your energy up. As an added bonus, it’s gluten-free.

Besides using it in salads, you can use it in stews and soups. You can even make porridge with it.

If you’d like to try it, you can get some here. Check out more high protein vegetarian meals here.

Per Serving:

  • Calories: 250
  • Fats: 11g
  • Protein: 8g
  • Carbs: 33g
  • Fiber: 8g
  • Sugar: 4g

3. Lunchbox Fried Rice Salad

Lunchbox Fried Rice Salad


You still have cravings for Chinese takeout when working from home. This fried rice salad is sure to satisfy your cravings.

You get all the taste of Chinese takeout, but it’s healthier for you too. This dish is savory, spicy, sweet, and has umami flavors.

The richness of the bacon and boiled eggs is offset by the lightness of the veggies. And you have a ton of them.

There are carrots, cauliflower, celery, and cabbage. So, you can feel good eating it.

Per Serving:

  • Calories: 281
  • Fats: 11g
  • Protein: 10g
  • Carbs: 37g
  • Fiber: 4g
  • Sugar: 11g

4. Lemon Tarragon Chicken Salad

Lemon Tarragon Chicken Salad


Sometimes, you need to eat lunch in front of your computer. At times like this, you want something easy to hold in your hand.

This chicken salad is for times like that. Tasty chicken salad is served in wraps.

The almonds add a nice crunch that complements the creaminess of the chicken salad. And the fresh tarragon really elevates this dish.

Besides being tasty, this chicken salad is nutritious. It has tons of fat and protein, which keep you full.

It also contains potassium, which is essential for healthy blood pressure. This meal is also great for a high protein meal prep.

Per Serving:

  • Calories: 338
  • Fats: 22g
  • Protein: 28g
  • Carbs: 8g
  • Fiber: 2g
  • Sugar: 2g

5. Low Carb Keto Shrimp Salad

Low Carb Keto Shrimp Salad


Any seafood lovers in the house? This shrimp salad is for you.

Succulent shrimp, peppery arugula, juicy cherry tomatoes, sweet red onions, and crunchy cucumbers are dopped with a creamy homemade dressing. Eating healthy doesn’t get tastier than this.

Besides being tasty, shrimp is great for you. It’s rich in protein yet has few calories.

This makes it the perfect diet food. It is also rich in selenium, a pretty potent antioxidant.

It also contains iron and phosphorus. So, eat up that shrimp!

Making this shrimp salad is quite easy. Start by tossing your shrimp with garlic, salt, and black pepper.

Then, make your salad dressing by placing your ingredients in a high-speed blender and blending until smooth. This blender is so powerful that it can even crush ice in seconds.

Next, place your veggies and shrimp in a salad bowl and toss with your salad dressing. Bon appetit!

Per Serving:

  • Calories: 492
  • Fats: 30g
  • Protein: 31g
  • Carbs: 24g
  • Fiber: 4g
  • Sugar: 10g

6. Tandoori Tempeh Bowls

Tandoori Tempeh Bowls


Many of us are adding more plant-based meals to our diet. That’s because eating plant-based has several benefits.

For instance, it’s good for your immune system. It is also great for weight loss/maintenance.

These Tempeh Bowls are full of yummy Indian flavors. You have delicious tandoori tempeh and a refreshing cucumber salad on a bed of fluffy quinoa- you definitely won’t miss the meat.

Tempeh is an excellent source of plant-based protein. It also contains bone-building minerals such as magnesium, phosphorus, and manganese.

To make the tandoori tempeh, you will be marinating them first. This adds tons of flavor.

You’ll be using several spices, so break out those measuring spoons. I like these ones here because they’re quite durable.

Then once your tempeh has sat in the marinade for 15 minutes, pop them in your air-fryer until they’re nice and brown. If you don’t have one, you can get a high-quality one here.

Per Serving:

  • Calories: 538
  • Fats: 15.6g
  • Protein: 32g
  • Carbs: 71.2g
  • Fiber: 6.5g
  • Sugar: 16.7g

7. Spinach & Orzo Salad

Spinach & Orzo Salad


Do you dream of warmer climes? This is the perfect salad for you.

Crunchy pine nuts, sweet red onions, creamy feta cheese, tangy sun-dried tomatoes, briny kalamata olives, fresh spinach, and delicate orzo are topped with a simple vinaigrette. This salad is sure to transport you to a warm Greek island.

And it tastes even better the next day. So, it’s perfect for meal prep.

To keep it tasting good longer, make sure you keep it in airtight food storage containers like these. If you prefer lighter containers, these ones are a great option.

Per Serving:

  • Calories: 440
  • Fats: 29g
  • Protein: 10g
  • Carbs: 37g
  • Fiber: 4g
  • Sugar: 10g

8. Vegan Rice Bowl With Smoky Tempeh

Vegan Rice Bowl With Smoky Tempeh


With all that sitting around, it’s good to take a short walk during your lunch break. After, it’s nice to return to a tasty lunch like this.

It has a ton of plant-based protein to help your muscles recover from your walk. It also contains heart-healthy fats.

On the menu are smokey tempeh, luscious avocado, fluffy brown rice, microgreens, crunchy sesame seeds, and shredded carrots. And it’s topped with a creamy, sweet, and tangy Tahini Buddha Bowl dressing-you’ll want this dressing on everything.

Making it is pretty straightforward. All you need are 6 ingredients: water, sesame oil, salt, maple syrup, lemon juice, and tahini paste.

Place all the ingredients apart from the water in a food processor. Then blend, gradually adding water until the mixture is smooth. This food processor is a powerful processor that can handle large volumes of food.

Per Serving:

  • Calories: 388
  • Fats: 21g
  • Protein: 13g
  • Carbs: 41g
  • Fiber: 10g
  • Sugar: 4g

9. Creamy Vegan Sweet Potato Lentil Soup

Vegan Sweet Potato Lentil Soup


When it’s snowing outside, you just want to thank your lucky stars that you’re not driving to work. One other thing you want to do is enjoy a comforting bowl of soup.

This sweet potato lentil soup is savory, sweet, creamy, rich, and oh, so comforting. You won’t believe that it contains only 214 calories.

So, you can have an extra bowl and not feel guilty.

And it’s pretty filling too. Red lentils are a rich source of plant-based protein.

They are also rich in fiber, which helps you feel full. Besides, red lentils are rich in phosphorus, magnesium, and manganese, which help you feel full. So, eat up those lentils.

This soup is excellent on its own. However, if you like, you can serve it with some crusty bread. Check out more vegan meals here.

Per Serving:

  • Calories: 214
  • Fats: 7g
  • Protein: 7g
  • Carbs: 30g
  • Fiber: 7g
  • Sugar: 4g

10. Buckwheat & Beetroot Salad With Chickpeas

Beetroot Salad With Chickpeas


Looking for a gluten-free lunch idea? This salad is a great option.

It’s bright and delicious. The beetroot makes the salad sweet and vibrant.

It also balances the bitterness of the spinach. Meanwhile, the chickpeas, pine nuts, and buckwheat groats add body and texture.

Besides adding body, buckwheat is quite healthy. Unlike many other sources of plant-based protein, buckwheat contains all the essential amino acids you need for your body.

This makes it a complete protein. It also contains more antioxidants than many other grains.

As an added bonus, it’s gluten-free. Besides using it in salads, you can also use it in soups or to make porridge. If you’d like to try it, you can get some here.

Per Serving:

  • Calories: 273
  • Fats: 17g
  • Protein: 6g
  • Carbs: 27g
  • Fiber: 5g
  • Sugar: 7g

11. Rainbow Hummus Veggie Wrap

Rainbow Hummus Veggie Wrap


Let’s face it: we could all use more veggies in our diet. And this veggie wrap helps you do just that.

This veggie wrap is literally packed with all the colors of the rainbow, save a few. You have orange carrots, red bell peppers, green spinach, purple cabbage, and chives.

They’re wrapped in a corn tortilla and topped with hummus. So, you’re getting a good amount of protein too.

And the crunchiness of the veggies melds wonderfully with the creaminess of the hummus.

Making it is pretty easy too. All it takes is 10 minutes to make- most of that time, you’ll be cutting up your veggies.

Once your veggies are ready, simply place your veggies on your tortilla. Then add some hummus, and wrap your tortilla.

Per Serving:

  • Calories: 238
  • Fats: 6g
  • Protein: 8g
  • Carbs: 39g
  • Fiber: 9g
  • Sugar: 5g

12. Easy Crockpot Chicken Fajitas

Crockpot Chicken Fajitas


Craving Tex-Mex? Then try these chicken fajitas.

These chicken fajitas are tender and full of flavor. The hot sauce adds a nice heat- perfect if you like it spicy.

And the diced tomatoes add a pleasant acidity.

One serving provides a whopping 50 grams of protein. This makes them pretty filling.

They’re also rich in Vitamin A and C, which are vital for your immune system. And they contain potassium, which is essential for your nervous system.

Best of all, these fajitas don’t take much time to prep. In fact, all you need is 5 minutes of prep time in the morning.

Then, you dump your ingredient in your slow cooker and let your slow cooker do the cooking. This slow cooker is an excellent option since it’s programmable.

Just set your timer, and it will turn off when you want it to.

You’ll want to set your slow cooker on high for 3 ½ hours. This will ensure that your fajitas will be ready by lunchtime.

Once they’re done, shred your chicken breasts with a fork. For extra convenience, you can use a meat shredder instead.

Per Serving:

  • Calories: 327
  • Fats: 6g
  • Protein: 50g
  • Carbs: 16g
  • Fiber: 5g
  • Sugar: 8g

13. Easy Vietnamese Spring Rolls

Vietnamese Spring Rolls


I’m a big fan of spring rolls, as I’m sure many of you are too. However, they’re usually deep-fried, which renders them unhealthy.

These spring rolls are tasty and good for you too. That’s because you’re not deep-frying them.

They’re also filled with several veggies. You have veggies like baby spinach, red and yellow bell peppers, carrots, and cabbage.

The fresh herbs and homemade peanut lemon sauce bring these spring rolls over the top.

To ensure you have the perfect mouth-feel, you’ll want to make sure your veggies are thinly sliced. You can use a knife.

However, to speed things up, you can simply use a mandoline like this.

Per Serving:

  • Calories: 208
  • Fats: 3g
  • Protein: 5g
  • Carbs: 42g
  • Fiber: 4g
  • Sugar: 5g

14. Granola Crunch Apple Peanut Butter Sandwich Wraps

Apple Peanut Butter Sandwich Wraps


There’s something so whimsical about peanut butter and jelly sandwiches. They remind us of our childhood.

These sandwich wraps are a grown-up version of peanut butter and jelly sandwiches. Flatbread is slathered with peanut butter then topped with raisins, dried cranberries, apple slices, granola, and cinnamon.

So you have a creamy sandwich that is sweet and crunchy. And it’s even better for you than peanut butter and jelly sandwiches.

That’s because you use dried and fresh fruit as your filling.

Yet even though they’re fancy, they don’t that long to make. All it takes is 5 minutes.

So, you can make one whenever the urge hits.

Per Serving:

  • Calories: 294
  • Fats: 17g
  • Protein: 9g
  • Carbs: 31g
  • Fiber: 5g
  • Sugar: 18g

15. Dijon Dill Salmon Salad

Dijon Dill Salmon Salad


Tuna salad is another classic. This salmon salad offers a refreshing spin on this classic.

It’s creamy and extra flavorful. The capers add a nice saltiness, while the Dijon mustard adds some heat.

The cottage cheese adds a creaminess balanced by the cucumbers’ crunchiness and the acidity of the lemon juice.

Meanwhile, the chickpeas and salmon make it pretty filling. It’s a party in your mouth.

Besides being high in protein, salmon is quite nutritious. It’s an excellent source of heart-healthy omega-3s.

It’s also rich in brain-boosting B vitamins.

This salmon salad goes great on whole-wheat bread. However, if you want it lighter, you can serve it on lettuce leaves instead.

Per Serving:

  • Calories: 555
  • Fats: 19g
  • Protein: 37g
  • Carbs: 62g
  • Fiber: 18g
  • Sugar: 11g

16. Easy, Healthy Chicken Salad With Quinoa Tomatoes, Lemon & Basil

Chicken Salad With Quinoa


Time for some chicken salad. After all, who doesn’t like chicken?

It’s brimming with flavor. It’s got creamy parmesan, chunky chicken breasts, fluffy quinoa, and fresh basil

The addition of the walnuts adds a nice crunch, while the lemon juice adds acidity. Meanwhile, the cherry tomatoes and baby spinach make it extra fresh.

And since one serving contains only 107 calories, it makes for the perfect light lunch.

Per Serving:

  • Calories: 107
  • Fats: 5g
  • Protein: 7g
  • Carbs: 9g
  • Fiber: 1g
  • Sugar: 1g

17. Roast Pumpkin Salad Recipe With Pine Nuts

Roast Pumpkin Salad


Looking for another light lunch idea? This is a great option.

This salad is simple yet tasty. The sweet pumpkin balances the creaminess of the goat’s cheese.

The arugula adds some pepperiness, while the roasted pine nuts and pepitas add crunch. And the salad is lightly dressed with olive oil.

This salad is great warm, but it’s excellent cold as well.

Per Serving:

  • Calories: 270
  • Fats: 20g
  • Protein: 8g
  • Carbs: 18g
  • Fiber: 2g
  • Sugar: 8g

18. Ginger Egg Salad

Ginger Egg Salad


Egg salad is great. But sometimes you want to change it up a bit.

This egg salad offers a nice spin on your traditional egg salad.

Just like your traditional egg salad, it’s creamy and delicious. However, it has some heat from the grated ginger.

And unlike traditional egg salad, it doesn’t contain mayo. Instead of mayo, you use Greek yogurt.

Greek yogurt is a good source of protein. It’s also rich in calcium, which you need for healthy bones.

Additionally, it contains probiotics, which boost your immune system.

To make the egg salad, you’ll want to make sure your eggs are hard-boiled. This can be tricky doing on the stovetop.

However, an egg maker like this makes it fool-proof.

Per Serving:

  • Calories: 237
  • Fats: 17g
  • Protein: 15g
  • Carbs: 2g
  • Fiber: 0g
  • Sugar: 2g

19. Easy Cedar Plank Salmon Salad

Cedar Plank Salmon Salad


When it’s summer, it’s great having the luxury to fire up your grill during lunchtime. That’s one of the perks of working from home, right?

This salmon salad helps you do just that. You make it using fresh salmon that you smoke over cedar planks on your grill.

This makes this salad much tastier than your run-of-the-mill salmon salad—the creaminess of the avocado mayo pairs nicely with the crunchiness of the celery.

And the sweetness of the red onions is balanced by the saltiness of the capers. After eating this salmon salad, you may never want to eat traditional salmon salad again.

Per Serving:

  • Calories: 317
  • Fats: 27g
  • Protein: 27g
  • Carbs: 7g
  • Fiber: 4g
  • Sugar: 1g

20. Smashed Chickpea Salad Wrap

Smashed Chickpea Salad Wrap


Are you looking for a vegan option for a tuna salad wrap? Be sure to try this chickpeas salad wrap.

All the flavors and textures will wow you. You’ve got crunchiness from the celery and pecans.

The granny smith apples and dried unsweetened cranberries add tartness. Meanwhile, the chickpeas add creaminess.

Best of all, this wrap takes only 30 minutes to make. So, it’s great for those days when you’re running short on time.

Per Serving:

  • Calories: 267
  • Fats: 12g
  • Protein: 7g
  • Carbs: 36g
  • Fiber: 5g
  • Sugar: 9g