5 Quick Lunch Ideas for Work That Are Super Healthy and Summer-Friendly

Summer is the perfect time to lighten up your lunch routine with fresh, vibrant meals that are as easy to prepare as they are delicious. Here are five healthy lunch ideas that are sure to brighten your midday break, keeping things exciting with flavors that pop and recipes that keep you energized without weighing you down.

Meatless Monday

• can of white beans, rinsed and drained
• 1 ripe avocado
• Seasoning of choice (salt, pepper, etc.)
• Juice of half a lemon
• 2 slices of sourdough bread, toasted
• Cucumber slices
• Tomato slices
• Sprouts or chopped lettuce
• Optional: 1 boiled egg
• Optional for dessert: Cottage cheese with a drizzle of honey and a topping of your choice of fruit

Kickstart your week with a filling and creamy sandwich that packs a nutritious punch.

Mash together a can of rinsed and drained white beans with a ripe avocado, add a squeeze of lemon juice, and your favorite seasonings for a rich base.

Spread this mixture on two slices of toasted sourdough bread and layer with crisp cucumber and juicy tomato slices. Add sprouts or chopped lettuce for a fresh crunch.

For an extra protein boost, include a boiled egg and a side of cottage cheese drizzled with honey and topped with your favorite fruit.

Taco Tuesday

• Yukon Gold potatoes, chopped into one-inch cubes
• Olive oil
• Seasoning of choice (Cajun seasoning, chipotle powder, cumin)
• Tomatoes, diced
• 1 jalapeno, finely chopped
• Red onion, finely chopped
• Cilantro, chopped
• Salt and lime juice, to taste
• 1 pound ground beef
• 1 tablespoon tomato paste
• Shredded cheese
• Guacamole

Why not make your own taco bowl? It’s cheaper and healthier than fast food options!

Toss cubed Yukon Gold potatoes with olive oil and your choice of warm spices like cajun seasoning, chipotle powder, and cumin. Roast them at 425 degrees until crispy.

Meanwhile, prepare a fresh pico de gallo with diced tomatoes, jalapeno, red onion, cilantro, salt, and lime juice.

Cook and season a pound of ground beef, then combine it with your roasted potatoes and pico. Top off with shredded cheese and a dollop of guacamole for a festive and satisfying bowl.

Left-Over Wednesday

• Leftover cooked salmon fillet
• Cooked rice
• 1 ice cube (for microwaving rice)
• Japanese mayo
• Soy sauce
• Sriracha sauce
• Avocado, sliced
• Optional: seaweed sheets

Midweek, turn to your leftovers for a quick culinary creation: flaky salmon fillet paired with leftover rice.

Flake up the cooked salmon fillet with a fork and add it to a large bow. Now top it with leftover rice for a quick reheat. Use the ice cube trick in the microwave under a damp paper towel for steamy, fluffy rice.

Mix in some Japanese mayo, soy sauce, and sriracha for a tangy, creamy texture.

Top with slices of avocado and, if available, wrap each bite in seaweed for a fun twist. This bowl is not just a time-saver but a delicious midweek treat that keeps you going.

One-Pot Thursday

• 1 tablespoon oil
• Curry leaves
• Whole spices (such as cumin seeds, mustard seeds)
• 1 cup white onion, chopped
• Ginger, minced
• Garlic, minced
• 1 tablespoon tomato paste
• Curry powder, to taste
• 2 tomatoes, diced
• 1 can of chickpeas, drained and rinsed
• Salt, to taste
• Coconut milk

By Thursday, simplicity is key. This one-pot Indian-inspired stew is effortless yet rich in flavor.

Start by sautéing curry leaves and whole spices in oil, then add chopped onions, ginger, and garlic until soft.

Stir in tomato paste and curry powder, followed by diced tomatoes, and let it cook down.

Add a can of chickpeas and a splash of coconut milk, and let the stew simmer until thick. Serve with a side of tortilla or toasted sourdough for dipping into this creamy, spiced delight.

And a Recipe to ‘Wrap’ up the Week!

• Chopped veggies (onion, bell pepper, celery)
• 1 tablespoon mayonnaise
• Hot sauce, to taste
• Herbs of choice (e.g., parsley, cilantro)
• 1 can of tuna, drained
• Large romaine lettuce leaves

End the week on a fresh note with spicy tuna lettuce wraps.

Mix chopped veggies like onion, bell pepper, and celery with mayonnaise, hot sauce, and your favorite herbs.

Spoon this mixture onto two large romaine lettuce leaves and roll them tightly to form a wrap. Slice in half and enjoy a light yet flavorful lunch that’s perfect for a pre-weekend pick-me-up.