healthy lunches on the go for adults
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As our lives get busier and busier, it's easy to fall into the trap of relying on fast food and takeout for our lunches. However, with some planning and preparation, it's possible to make healthy and delicious lunches that are easy to take with you on the go. In this article, we'll share five healthy lunch ideas you can make ahead of time and bring with you to work or school.

Why Healthy Lunches Are Important for a Busy Day

When you're busy, it's easy to forget the importance of healthy eating. However, a healthy lunch is crucial for maintaining energy levels and keeping your mind sharp throughout the day. By eating a well-balanced lunch, you'll be able to avoid the mid-afternoon slump and stay focused on your work or studies.

Five Healthy Lunch Ideas for a Busy Day

Mason Jar Salad: Mason jar salads are the perfect on-the-go lunch. Layer your favourite vegetables and protein in a jar, and top it off with a tasty dressing. When ready to eat, give the pot a shake and enjoy!

Turkey Wrap: Turkey wraps are a great way to get your protein and veggies in one convenient package. Start with a whole wheat tortilla, and fill it with sliced turkey, avocado, lettuce, and tomato. Roll it up, and you're good to go.

Quinoa Bowl: Quinoa is a great source of protein, and it's perfect for making ahead of time. Cook a batch of quinoa at the beginning of the week, then mix it with your favourite vegetables and a dressing of your choice. Pack it up in a container, and you're ready for lunch.

Hummus and Veggie Plate: If you're looking for a lighter lunch option, try a plate of hummus and veggies. Pack some baby carrots, celery, bell pepper slices, and a small container of hummus for dipping.

Soup and Salad: Soup and salad is a classic lunch combo for a good reason. Make a big batch of your favourite soup at the beginning of the week, and then pair it with a side salad for a filling and nutritious lunch.


How can I make sure my lunches stay fresh throughout the day?

It's essential to pack your lunches in insulated containers or bags with ice packs to keep them at a safe temperature. You can also consider using a thermos to keep soups and stews hot.

 Are these lunch ideas suitable for people with dietary restrictions?

 All the lunch ideas listed can be modified to meet a variety of dietary restrictions. For example, you can use gluten-free wraps or bread for the turkey wrap or substitute tofu for the protein in the quinoa bowl.

 Can these lunches be made ahead of time?

Yes! Making your lunches ahead of time is key to ensuring that you have healthy options available on busy days. These lunch ideas can be made ahead of time and stored in the fridge until you're ready to take them with you.

What other healthy lunch options for a busy day on the go?

Some other healthy lunch options include:

  • A veggie and hummus sandwich
  • A grain bowl with roasted veggies and a protein source (such as tofu or chicken)
  • A protein-packed smoothie with fruit and vegetables
  • A low-sodium vegetable soup with whole-grain crackers

 How can I make sure I have time to prepare healthy lunches?

Meal prep is key! Spend a little time each week planning your meals and prepping your ingredients. Consider making double batches of your dinners to have leftovers for lunch the next day. By planning, you'll save time and ensure that you have healthy options available when you're short on time.


Eating a healthy lunch is essential for staying energized and focused throughout the day. By taking a little bit of time to plan and prepare your meals ahead of time, you can make sure that you're fueling your body with the nutrients it needs. Try these five healthy lunch ideas, and see how much of a difference they can make in your day.

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