5 Easy and Healthy Lunch Ideas for 2022 (Recipes Included)

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Tifa Ong
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lunch ideas
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Highlights: Looking for healthy and easy lunch ideas for work? Here are our top 20 healthy lunch Ideas for 2020 (including healthy cold lunch recipes).

2020 is the year you say goodbye to boring lunches. And welcome healthy lunch ideas that are easy to make, good for your body, and keep you full till dinner.

Even better, the 5 WildFit® lunch recipes in this article taste so good that you can’t believe you made them yourself. 

The following lunch ideas for work are easy to make and specifically aligned to what Eric Edmeades, creator of WildFit®, calls “the human diet”.

The more closely a species adheres to their natural evolved diet, the healthier that species will be.

— Eric Edmeades, trainer of Mindvalley’s WILDFIT Quest

The more closely a species adheres to their natural evolved diet, the healthier that species will be. 

Humans, as a species, have a specific diet

When you adhere to the human diet, the results are astonishing. You lose weight naturally, you get into better shape, your skin gets better, your energy level increases, you focus longer, and the list goes on.

Basically, you’ll be at your optimal health.

With this in mind, we’ve put together the best 5 WildFit® healthy lunch ideas to supercharge you throughout the afternoon. 

Let’s get started!

7 Prepping Tips for Healthy Lunches for Work

Before we get to the list of healthy lunch ideas, these tips are essential for beginners. You could potentially save a lot of time and money by following these tips, so be sure to read them thoroughly before cooking.

7 Prepping Tips for Healthy Lunches for Work
  1. Meal planning. We’ve all heard the saying that failing to plan is planning to fail. A meal plan typically includes deciding the recipes, the number of people you’re cooking for, and finding out which ingredients are on sale. 
  2. Meal prep. Once you’ve decided on the recipes and ingredients, it’s time to prepare them in advance. Find out which ingredient you can prepare in advance so you can save more time. Examples of ingredients are carrots, cucumbers, leafy greens, cooked rice, cooked beans, cooked meat, and more.  
  3. Have the right equipment. Think mason jars, glass or storage containers, or any type of meal prep cup that’ll make it easy to grab and go. Additionally, you’ll create less waste which is good for the environment!
  4. Make extras. Cook more for dinner and use the leftovers for the next healthy lunch. This saves money and time!
  5. Separate the condiments (unless stated in the recipe). This is usually a good bet when it comes to salads and wraps. When not separated, the food will absorb the condiments and it’ll turn soggy after a while. 
  6. Set a reminder. Leave yourself no excuse for forgetting your lunch by setting a reminder. Set a reminder on your phone, or even just leave a post-it note on the door.
  7. Prepare healthy snacks. Always have a mid-afternoon healthy snack on hand in case you feel like snacking. This can save you a ton of unnecessary calories. 

With all the tips above, there’s still one missing ingredient. So let’s find out what the healthiest thing in lunch is.

What’s the Healthiest Thing You Can Eat for Lunch?

A healthy lunch is considered healthy if it provides a wide spectrum of nutrients that your body needs.

It should contain the majority of all three macronutrients (carbohydrate, protein, fat), vitamins, and minerals that can fuel you throughout the day.

Every human on Eart needs the same group of nutrients, even though some of us are intolerant or allergic to certain foods.

— Eric Edmeades, trainer of Mindvalley’s WILDFIT Quest

Healthy lunches should taste good too, so you’ll be motivated to eat them again and again!

The healthiest thing you can eat for lunch is getting the ‘correct nutrition.’ 

The vast majority of people are malnourished, to begin with. They are eating too much of the wrong stuff and too few of the good stuff,” according to Eric Edmeades, creator of WILDFIT®.

healthy lunch ideas

The body needs nutrients to stay healthy and energetic all day long. Yet, most people eat “empty-calorie foods” that provide short-term energy but make them feel hungry constantly.

You can put an end to unhealthy diets and take control of your health, starting now by cooking your own healthy lunches.

What Are Some Healthy Lunch Ideas?

Here are our top five WILDFIT® healthy lunches you need to jump-start 2020 on the right foot.

These homemade lunch ideas are simple, easy to prep and pack, and delicious and nutritious to boot!

1. Chili beef lettuce wraps

Prep Time: 5 minutes
Cook Time: 15 minutes
Servings: 3-4

These lettuce wraps are super easy and full of flavor! They’re the perfect quick and healthy lunch recipe that tastes good at any time of day.

Chili beef lettuce wraps


  • 2 tbsp of neutral-flavored oil like coconut, avocado, or walnut oil
  • 1 lb of lean ground beef
  • 1 tbsp of fish sauce
  • 1-2 tbsp of chili sauce (depends on your preference)
  • 2 tbsp of water
  • Lime zest
  • 1.5 tbsp of lime juice
  • A quarter cup of thinly sliced green onion
  • Half cup of cilantro
  • 1-2 heads of iceberg lettuce, washed and cut into cups

Cooking instructions:

  1. Heat a frying pan with oil over medium-high heat. 
  2. Cook the lean ground beef until it’s cooked through (turn brown). Break it apart with a turner as it cooks. 
  3. While the beef is cooking, mix the fish sauce, chili sauce, and water in a small bowl. 
  4. When the beef is done, add the sauce mixture and mix them well. Let it sizzle until the water has evaporated. 
  5. Turn off the heat and put in the lime zest, lime juice, sliced green onions, and chopped cilantro.
  6. Serve the meat with iceberg lettuce leaves as wraps.

2. Carrot ginger soup

Prep Time: 5 minutes
Cook Time: 15 minutes
Servings: 4

Stay warm over the winter with delicious, warm carrot and ginger soup. It’s one of the perfect healthy lunch ideas to have both at home and in the office.

Carrot ginger soup


  • 3 cups of chopped carrots
  • 2 cups of vegetable broth
  • 1 can of coconut milk (14 oz)
  • Half a yellow onion, finely diced
  • 3 tbsp of fresh ginger, minced
  • 2 cloves of garlic, minced
  • 2 tbsp of coconut oil
  • Salt and pepper to taste

Cooking instructions:

  1. Heat a saucepan over medium heat. Add in coconut oil and onion. 
  2. Saute the onion until translucent. 
  3. Add ginger and stir for a minute.
  4. Add in the carrots, broth, garlic, and a pinch of salt and pepper.
  5. Cook for another 12-15 minutes until the carrots are soft.
  6. Pour in the coconut milk and use an immersion blender to mix the soup until it’s smooth and creamy.
  7. Pour the soup into a bowl and garnish it with a swirl of olive oil and cilantro.

3. Chicken chive salad with asparagus

Prep Time: 10 minutes
Cook Time: 10 minutes
Servings: 4

This is a tangy and slightly sweet salad with a generous amount of crunchy ingredients. 

It’s a delicious mixture of herbal flavors, savory high protein chicken, and a creamy dressing. Your palate will most definitely be pleased to enjoy this healthy easy lunch no matter where you eat.

Chicken chive salad with asparagus

Ingredients for salad:

  • 7 ounce of asparagus
  • 2 tbsp of coconut oil
  • 1.5 lbs of chicken breast
  • Half tbsp of onion powder
  • Half tbsp of garlic powder
  • Half tbsp of sea salt
  • 1 head of butter lettuce
  • Half cup of baby radishes, chopped
  • Half cup of fresh dill, finely chopped
  • Half cup of fresh parsley, leaves separated
  • Half cup of fresh baby arugula, stems removed
  • Half cup of fresh mint, leaves separated

Ingredients for dressing:

  • A quarter cup of freshly squeezed lemon juice
  • 5 tbsp of olive oil
  • A quarter tbsp of local honey
  • A quarter avocado
  • Half cup of spring water
  • 4 tbsp of fresh chives, finely chopped
  • Sea salt and pepper to taste

Cooking instructions:

  1. Slice the chicken breasts and mix them with coconut oil, sea salt, onion powder, and garlic powder. Ensure the chicken is evenly coated and set aside in the fridge.
  2. Prepare a steamer and steam the asparagus for 3-5 minutes, until the asparagus is easily pierced with a knife.
  3. While the asparagus is cooking, take out the chicken from the fridge and grill it for 2 minutes on each side
  4. To prepare the dressing, mix lemon juice, honey, salt, pepper, and avocado in a blender and blend until smooth.
  5. Switch the speed to low and gradually add in olive oil until the sauce thickens. Add water if the sauce becomes too thick.
  6. In a large salad bowl, mix butter lettuce, baby radishes, dill, parsley, baby arugula, and mint together. Place the grilled chicken and steam asparagus on top and finish with the dressing.

4. Avocado chicken salad wraps

Prep Time: 5 minutes
Cook Time: 5 minutes
Servings: 8

This recipe is so easy and quick to make, it’s almost effortless. You can create this nutritious, simple healthy lunch for work in only 5 minutes!

Avocado chicken salad wraps


  • 1 ripe avocado
  • 1 tbsp of lime juice
  • 2 tbsp of fresh cilantro, minced
  • 2 tbsp of red onion, diced
  • Half tsp of garlic powder
  • 2 cooked boneless skinless chicken breast, chopped into cubes
  • 1 head of butter lettuce
  • Salt and pepper to taste
  • 1 tbsp of olive oil

Cooking instructions:

  1. Heat a frying pan to medium-low heat until the olive oil is warm.
  2. Cook the chicken breast cubes for 1 minute on each side, until golden brown. Then remove and set aside.
  3. In a mixing bowl, mash avocado with lime juice. 
  4. Stir in cilantro, garlic powder, onion, and chicken cubes until evenly mixed. 
  5. Season the mixture with salt and pepper.
  6. To serve, wrap the chicken salad with butter lettuce leaves.

5. Crustless quiche

Prep Time: 10 minutes
Cook Time: 35 minutes
Servings: 4-5

Great for breakfast, lunch, and dinner! This recipe is an easy one to make at any time. Just mix, bake, and toss everything into a container for an easy healthy lunch to bring to work.

You can also make this one vegetarian by opting out of the meat.

Crustless quiche


  • 12 eggs
  • 4-6 pieces of sugar-free pork sausage
  • 2 cups of chopped greens (for example, spinach, kale, or finely chopped broccoli)
  • Sea salt and ground pepper to taste
  • 1 tbsp of coconut oil

Cooking instructions:

  1. Chop pork sausages into pieces and cook them in a frying pan until they are half-cooked.
  2. Preheat the oven to 350 degrees F
  3. In a large mixing bowl, whisk the eggs. 
  4. Grease a pie pan with coconut oil. Pour the whisked eggs into the pie pan.
  5. Add the veggie and meat on top of the eggs.
  6. Bake for 30-35 minutes and let it cool before cutting them into slices.

A Final Word

Healthy lunch ideas don’t mean bland salads or boring sandwiches. 

You also don’t have to spend hours in the kitchen every day.

With proper meal planning, you can make healthy lunches in advance and eat healthy foods wherever you are. 

If you’re new to this, you might feel a lot of foods are off the table and overwhelmed with the influx of information.

Take this one step at a time. Choose a recipe you feel comfortable with and start from there. 

‘Diet’ does not mean ‘temporary alteration of your life for short-term gain. It means ‘way of life.’

— Eric Edmeades, trainer of Mindvalley’s WILDFIT Quest

Eating healthy is not a diet with strict rules. It’s just a different way of life. 

For more easy lunch ideas, check out our “30-minute or less healthy recipes”.

Recommended Free Masterclass For You

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Tifa Ong

Tifa Ong

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