10 simple and healthy lunch ideas

A good, satisfying lunch makes your day infinitely better. Here are some fresh, nourishing ideas you can whip up, pack in the lunch box or enjoy at home for delicious midday feast.

1. Easy sandwiches and wraps

Take some wholegrain bread, slather on some mashed avocado, fill up with leafy greens, chopped capsicum, tomatoes and grilled chicken, and voila! Swap out for gluten free bread or wraps and stick to unprocessed meats, and you’ve got yourself a gluten free lunch.

The great thing about sandwiches and wraps is they’re so versatile, so you can have something completely different every day. Here's a simple formula for how to make a sandwich: pick a protein (canned tuna, chicken, turkey, lean beef, tofu, falafels), choose a mix of veggies, and complete with a healthy spread (think hummus, cottage cheese, mustard or relish).

2. Homemade pizza

Whip up a homemade pizza for dinner and enjoy the rest for lunch the next day. It's a great way to feel indulgent, without all the extra salt, oil and fat you'd get with pizza from the food court.

You can buy premade pizza bases, use pita bread, or make your own. Then all you need to do is choose your toppings. Load up your favourite vegetables, experiment with different sauces and pastes, and add some lean meat or even kidney beans for a protein hit.

Need pizza topping inspiration? Try some of these healthy pizza recipes for some delicious ideas.

3. Soup

Perfect for the cooler months, a hearty soup will get you warmed up and feeling nourished – it’s comfort food you can feel good about. Fill up with a variety of colourful vegetables to get a super nutrient hit, and try adding some protein and even wholegrains to give it some more substance.

Soups are also a fantastic way to use up whatever vegetables you have left in the fridge at the end of the week – so get creative. Check out our collection of soup recipes for some inspiration.

4. Rice paper rolls

If you’re after something light and fresh, but you’re a bit over salads, rice paper rolls are a wonderful healthy option. Even better, they’re easy to make at home and great for the lunchbox.

You can buy packages of rice paper wraps from most supermarkets. Simply prep as instructed, fill with a mix of bean sprouts, shredded carrots, vermicelli rice, ribbon cucumbers, avocado, spring onion and some parsley or coriander, then parcel it all up. Check out this delicious rice paper roll recipe for more ideas and guidance.

Rice paper rolls are yummy with soy sauce, or you can even make your own dip by mixing your soy sauce with a little sweet chilli sauce, ginger, garlic and lemon juice.

5. Salads (and better yet, salad jars)

Another healthy lunch classic, salads are great for whipping up big batches and taking a portion to work with you. Bored of your wilted lettuce and tomatoes? Start experimenting with different ingredients and you’ll soon discover salads are anything but boring. Add fresh herbs and toasted nuts and seeds for extra flavour, season with good quality olive oil, and try adding grains like quinoa, brown rice or barley to give it some bulk.

An easy way to make your salad seem instantly more exciting is to put it in a jar. The simple rule is to put wet ingredients (like your dressing) in first at the bottom of the jar, then stack your ingredients upwards. Salad leaves, carrots and anything else that tends to go soggy should go right at the top.

Need more ideas? Check out our huge collection of deliciously healthy salad recipes and get creative.

6. Sushi rolls

Light, delicious, and with so many options for different fillings, sushi is the perfect healthy lunch. If you’re feeling creative, try making your own. It’s easier than you think – promise. Try this fresh and tasty quinoa sushi rolls recipe to get started. Bonus, they are naturally dairy free.

7. Stir fry

Throw together whatever vegetables you have in the fridge in a quick and easy noodle dish. Flavour it with fresh herbs and spices, garlic, olive oil or soy sauce – super simple, and super delicious.

For a similar idea with a twist, try a Vietnamese pho packed full of bright flavour and leafy ingredients, with an aromatic fusion of chicken, bean shoots, coriander and chili. Or try spiralized vegetables for a carb free alternative.

8. Frittatas, quiches and tarts

Baking a vegetable-filled tart or frittata at the start of the week is an excellent idea, especially if you’re low on time to prepare meals each day. Portion it up, freeze some for later, and you’ve got an easy lunch ready to be heated up and enjoyed with some salad.

Try this asparagus, leek and pea tart or easy cheesy quiche recipe. Or, experiment with your own version using all your favourite vegetables and some legumes or meat for variety and protein.

9. Fish and salad

You can’t go past a classic fish and salad combo for a perfect dose of protein, omega-3s and veggie nutrients. The omega-3 fatty acids in oily fish, like salmon, support your brain function, so it’s a great way to break up the work day, as well as filling you up.

Grab a can of tuna or grill up some salmon and enjoy with your favourite leafy sides. Check out some of these delicious ideas for fish and seafood recipes.

10. Curries

Warm and aromatic, curries are a delicious way to brighten up your lunchtime – and making it yourself lets you up the vegetable content and lower the oil content. Start with a basic recipe and mix it up with your favourite ingredients.