#HR Trends and Insights

10 healthy lunch ideas for the busy professional

August 11, 2023

There’s a lot of pressure on today’s professionals to wear many hats. Building a career while balancing family or personal obligations and responsibilities is stressful. And now, with the ever-present “self-care” movement reminding us to be good to ourselves, it’s easy to get overwhelmed. 

One way to ease the burden of the daily grind is to prepare as many meals as you can in advance. Meal prep can be particularly useful for making lunchtime at the office a no-brainer.

Here are 10 healthy and simple lunch ideas to help keep you feeling your best:

  1. Keep it simple with salad – Contrary to popular beliefs, salads do not have to be boring. You can create vibrant meals with very little prep using ingredients that are in season and locally sourced. Check out this fresh and fun shrimp and mango salad from Delish. Shrimp is a great way to incorporate seafood into your meals without offending your office mates. 

  2. Brown bag it – There is nothing wrong with going old school occasionally. Toss a peanut butter and jelly in your bag along with some carrot sticks, roasted sunflower seeds, and a few slices of cheese, and you’ve got yourself a grown-up “lunchable.” Work in an allergy-friendly environment? Sub the peanut butter for protein rich SunButter.

  3. Don’t fear the leftovers – Running short on time? There’s no shame in reheating last night’s leftovers – provided it won’t fill the office with unpleasant aromas, it’s a time saver and a sure-fire way to know you’ll enjoy your meal.

  4. Put a lid on it – First made famous by a generation of “Pinterest Moms,” jar meals are a compact way to store and transport your favorite meals. You just need to reimagine your favorites in a new way. Need inspiration? Try this chicken and quinoa salad-in-a-jar.

  5. Power up your protein bowl – Nothing is easier for a busy professional than a plug-and-play recipe. Follow this simple template from Boston University‘s Sargent Nutrition Center to build the perfect protein bowl sure to help you power through your day:
    1. Fill ¼ of your bowl with a base carbohydrate for quick energy.
    2. Pick a lean protein for long-lasting energy and fullness.
    3. Load your bowl with lots of colorful fruits and vegetables.
    4. Spice it up using your favorite oils and seasonings.

            Or try this salmon and veggie version from the Food Network.

  1. Wrap it up – Much like the protein bowl, lunch wraps offer the chance to put your favorite proteins, carbs, and veggies together in a most delicious vehicle; the wrap itself. It’s an excellent option for using deli meats and cheeses you probably have on hand anyway.

Are you keeping it vegan? Try this veggie and brown rice wrap from Taste of Home, minus the cheese.

  1. Soup it up – Sometimes, you need some good old comfort food. And what’s more comforting than soup? Try Jane Fox’s Famous Tortilla Soup, which is a good choice for easy lunches because you can prepare multiple portions ahead of time.

    Invest in a good thermos, and with so many varieties, soup can be on your weekly rotation of lunch meals.
  1. Smooth it out – Whether you’re trying to watch your weight or just crammed for time between meetings, a power-packed protein smoothie may be just what you need. Check out this list of meal replacement smoothies to find your next favorite.
  1. Do the French thing – Try a vegetarian version of the classic Pan Bagnat sandwich. This fiber-packed version is the perfect way to use up whatever fresh vegetables you have. And it’s commute-friendly because the longer it sits, the better it gets!

  2. When in doubt, order in – Use your meal benefits to get healthy food on the go. Use your Ticket Restaurant card to pay for meals at local eateries, restaurants, grocery stores, health food stores, and through food-delivery apps.

How Edenred can help

If you’re looking for creative ways to keep yourself and your team healthy in and out of the office, Edenred is here to help. Book a meeting with us today to get started.

Are you interested in our solutions?

Latest articles

Explore Relevant Topics

Here’s a couple of other relevant topics that you might be looking for. If you’re looking for something else feel free to search for it below.

Commuter Benefits

Financial Well-being

Health + Nutrition


Trends + Insights




New York



Lifestyle Spending Accounts


San Francisco



Ticket Restaurant

All Topics