Healthy Packed Lunch Ideas for Work
A packed lunch saves money and gives you control over what you eat. It can also be the first thing to go on a busy morning. When there is no plan, a vending machine or a drive-through usually wins.
This guide gives simple lunch ideas that follow a balanced plate, and explains how to keep your lunch safe until you eat it. I also share the lunch box and containers I would choose.
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Key Takeaways
- A good lunch has vegetables, a whole grain, and a protein.
- Use an insulated bag, not a paper bag, for foods that must stay cold.
- Pack at least two cold sources, one above and one below the food.
- Keep cold food at 40°F or below, and do not leave it out for more than 2 hours.
- Clean the bag after each use.
What Makes a Lunch Balanced
The Harvard Healthy Eating Plate suggests about half vegetables and fruit, about one quarter whole grains, and about one quarter healthy protein (3). For drinks, it suggests water, coffee, or tea with little or no sugar (3). This is an easy pattern to follow when you fill a lunch box.
Five Lunch Ideas I Like
Each of these follows the plate and can be made in under 15 minutes from basics you prepared earlier. If you want a system for the basics, see Meal Prep for Beginners: A Simple Sunday Plan.
- Grain bowl: brown rice or quinoa, roasted vegetables, chickpeas, and a lemon-olive oil dressing
- Big salad: leafy greens, grilled chicken or beans, cucumber, tomatoes, and a whole-grain roll on the side
- Whole-wheat wrap: hummus, sliced vegetables, and turkey or eggs, with fruit on the side
- Soup and a side: lentil or vegetable soup in an insulated container, with whole-grain bread and an apple
- Leftover dinner: a portion of last night’s meal, with an extra vegetable added
For snacks between meals, see Healthy Snacks to Always Keep at Home.
Keep Your Lunch Safe
The USDA says cold food should stay at 40°F or below, and that food left out for more than 2 hours should be thrown away (2). Brown paper bags do not keep food cold, so use an insulated lunch bag (1). Pack at least two cold sources, such as frozen gel packs or a frozen water bottle, and place them above and below the food (1).
Cooked food should be chilled in the refrigerator before you pack it, and the bag should be packed just before you leave (1). If your workplace has a refrigerator, put your lunch there as soon as you arrive (1). If you reheat leftovers at work, heat them to 165°F (4). Foods such as whole fruit, canned fish, and peanut butter can stay safely without a cold source (2).
Products That Can Help
This list is short. These items solve the two biggest problems: food that is not cold enough, and lunches that leak.
An Insulated Lunch Bag
I choose a soft bag with thick insulation, a wipe-clean lining, and a strong zipper. The USDA advises an insulated bag over a paper bag (1).
Two Flat Ice Packs
Thin, flat packs are best, because they fit above and below your food. Freeze them overnight, and keep two in the freezer so one is always ready.
Leak-Proof Containers
Choose containers with locking lids and a silicone seal, in two sizes: one for the main meal and one small one for dressing or sauce.
An Insulated Food Jar
For soup, I would choose a wide-mouth stainless steel jar. Warm it with hot water first, so your soup stays hot until lunch.
A Reusable Water Bottle
Choose a bottle that is easy to clean and that you like to carry. For ideas, see The Best Everyday Products That Help You Drink More Water.
Common Mistakes to Avoid
Using a Paper Bag
Paper bags do not keep food cold (1). This matters most for meat, eggs, and dairy.
Leaving Lunch in a Hot Car
Heat shortens the safe time for food. Take your lunch inside with you and put it in a refrigerator if possible.
Packing Warm Food
Chill cooked food in the refrigerator before packing (1). Warm food in a bag warms everything around it.
Never Washing the Bag
Wash the bag with hot soapy water after each use, and let it dry in the air.
Try This Week
Start with three lunches, not five:
- Choose three of the lunch ideas above.
- Prepare the grain, protein, and vegetables on the weekend.
- Freeze two ice packs the night before.
- Pack your lunch right before you leave, and put it in the refrigerator when you arrive.
Final Thoughts
A good packed lunch is balanced, cold when it needs to be cold, and simple enough that you will make it again. A few good containers and an insulated bag do most of the work. If your lunches still fall apart on busy days, start with just two or three a week, and build from there.
