5 Fast Office Lunch Ideas to Eat at Work

Jun 10, 2021

If you want to stay fit, healthy, and wealthy, packing your own office lunch is the way to go.

Packing your office lunch is not only good for your health but for your wallet as well. The truth is, the healthier you eat, the healthier and more productive you are.

You probably know that a junk food coma can slow you down at the office which can be very frustrating, especially before an important deadline or meeting. To prevent this from happening, here are 5 fast and healthy lunch ideas. We guarantee that your waistline and budget will thank you.

5 Healthy and Fast Office Lunch Ideas

#1 Ham Sandwich with Fruit on the Side

This sandwich takes only 15 minutes to make. What makes it stand above all the rest ham sandwiches is that you use your own herb mayo.


  • For the Herb Mayo
  • mayonnaise – 1 cup
  • freshly chopped parsley – 2 tablespoons
  • minced garlic – 2 cloves
  • extra-virgin olive oil – 1 tablespoon
  • freshly chopped parsley – 2 tablespoons

For the Sandwich

  • crusty bread like ciabatta or sourdough – 8 slices
  • herb mayo – ½ cup
  • ham – 12 slices
  • mustard – ¼ cup
  • sliced red onion – ½
  • slices provolone – 8
  • arugula – 1
  • sliced tomato – ½

How to Make It

Take a medium bowl and mix together garlic, thyme, oil, mayo and parsley. On 4 slices of bread spread two tablespoons of the herb mayo, while on the other four slices spread one tablespoon of mustard.

On each mayo slice of bread add three slices of ham, arugula, tomato, red onion, and two slices of provolone. Then top with the other bread slices with the mustard side down.  Once it’s ready, put it in your bento lunch box and you are ready to go.

#2 Quinoa Salad

This is a delicious, healthy salad that’s ideal for vegetarians. However, you should consider enjoying this lunch at least once per week even if you eat meat since it’s super healthy and satisfying.

Vegans can also use this recipe as long as they remove the cheese.

Necessary Ingredients

For the Dressing

  • oregano – 1 teaspoon
  • extra-virgin olive oil – 1/3 cup
  • red pepper flakes – ½ tablespoon
  • red wine vinegar – ¼ cup
  • kosher salt
  • honey – 1 teaspoon
  • minced clove garlic – 1

For the Salad

  • freshly chopped parsley – 2 tablespoons
  • cooked quinoa – 3 cups
  • feta – ½ cup
  • chopped cucumbers – 2
  • half avocado
  • cherry tomatoes – 1 pt.
  • chopped red onion – ½

How to Make It

In a big bowl add parsley, quinoa, feta, cucumber, onion, tomatoes and avocado. In another smaller bowl make the dressing by combining garlic, olive oil, honey and vinegar. Next,  season it with salt, oregano, and red pepper flakes, and mix well until the ingredients are combined.

Pour the dressing over the salad and that’s it. Put it in your bento box and you have a healthy office lunch for the day.

#3 Grilled Chicken Salad

Grilled Chicken Salad

This is a healthy summer recipe because it is filled with avocado, cucumbers, and tomatoes. In order to make this a vegetarian dish, you can replace the chicken with hard-boiled eggs. You can also do this if you don’t have time to prepare the chicken.

Necessary Ingredients

  • olives – ½ cup
  • boneless skinless chicken breasts – 2 breasts or around 1 ¼ pounds
  • feta – 4 ounces
  • ground coriander – 1 teaspoon
  • kosher salt
  • dried oregano – 1 teaspoon
  • black pepper
  • sliced avocados – 2
  • extra-virgin olive oil – 5 tablespoons
  • cherry tomatoes – 1 cup
  • red wine vinegar – 4 tablespoons
  • sliced cucumbers – 3
  • parsley – 1 tablespoon
  • chopped romaine hearts – 4

How to Make It

To prepare the chicken you need to heat the grill to medium-high. Be sure to season the chicken with salt, pepper, coriander, and oregano. Grill it and turn it halfway through until golden from 20 to 22 minutes. Once it’s ready, let it rest for around five minutes and then slice it.

While the chicken is cooking, you can make the dressing. Take a small bowl and mix together parsley, olive oil, and red wine vinegar, and season it with pepper and salt.

The amount of ingredients in this recipe is for four people, so you can make it as a lunch for your whole family, or you can divide it among four bento boxes and have a meal ready at all times.
Divide the olives, feta, avocado, cucumbers, and tomatoes into four bento boxes and top it with dressing and sliced chicken.

#4 Lemony Fish with Rice

Lemony Fish with Rice

This recipe is for 4 people, but you can use it to make lunch ready beforehand or lower the amount of ingredients to one person.

Necessary Ingredients  

  • chopped fresh parsley – 2 tablespoons
  • fried rice – one package or 6.2 oz
  • water – 2 cups
  • lemon juice – 1 tablespoon
  • butter – 2 tablespoons
  • lemon-pepper seasoning – ½ teaspoon
  • grated lemon peel – ½ teaspoon
  • fish fillets – 1 pound
  • frozen red peppers, broccoli, and corn – 1 bag

How to Make It

In a nonstick skillet add the butter and rice and cook it at medium heat for around 3 minutes or until the rice is golden brown, remembering to stir occasionally. In the water, add the lemon peel and boil it, and once it’s done, let it stay for around ten minutes.

In the same water boil the vegetables. Cook the fish however you want it, cut it into pieces, and put it in four bento boxes over the rice. Then, drizzle it with lemon juice and sprinkle it with lemon-pepper seasoning and parsley.

#5 Veggie and Hummus Sandwich

This is without doubt the best veggie sandwich ever. The veggies come with important nutrients necessary for your body, adding a unique flavor and crunch, while the avocado and hummus offer the protein and fiber you need to stay full.

Necessary Ingredients

  • grated carrots – ¼ cup
  • sprouted whole-grain bread – 2 slices
  • alfalfa sprouts – ¼ cup
  • hummus – 2 tablespoons
  • avocado – 3 slices
  • cucumber – 3 slices
  • tomato – 2 slices

How to Make it

Toast the bread and on each slice of bread spread 1 tablespoon of hummus and layer up the veggies. It’s fast, healthy, and tasty. Pack it in your bento box and you are ready to go.

To Sum Up

There is always a way to eat healthy at work and save money. All you need is these office lunch recipes and a small effort.

Article Posted In: Office Lunch

Tags: office lunch, healthy lunch, healthy lunch ideas, healthy lunch in office

Milena Popova

Milena is an ESL teacher with over 7 years of experience in writing articles on her favorite topics - food and health. In her free time, she loves trying out new recipes, reading, listening to music, and walking in nature.

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