easy, no-prep, healthy lunches


There are many times in life, when spending an hour or two preparing lunches to take to work or school throughout the week is just not feasible. You know the times. :) While you may think the only option is to pick up lunch at a restaurant there are some options that require little or no prep time, can be very well balanced and save you money all at the same time.

Here are some of my favorites – most of them require a quick trip to the grocery store and will provide a few lunches!

  • Mezze Platter: whole grain pita + hummus + baba ganoush + baby carrots & pepper slices
  • Avocado Sandwich: whole grain bread + wholly guacamole packet + tomato slices + lettuce or sprouts
  • AB & J: sprouted bread + almond butter + jam or preserves (grown-up PB & J!)
  • Cottage Cheese: cottage cheese + garbanzo beans + favorite seasoning + baby carrots on the side
  • Cheese & Crackers: triscuits (or other 100% whole grain cracker) + 1 oz sliced cheese + 2 oz deli turkey + grape tomatoes
  • Yogurt Parfait: plain greek yogurt + fresh or frozen berries + 1 serving high fiber cereal like Uncle Sam’s Original
  • Snack Plate: hard boiled egg + carrots & celery sticks + whole grain crackers + 1 oz cheese cubes + apple


What are your quick and easy lunches that you rely on during busy times?


  1. says

    A favorite of mine for breakfast or lunch is yogurt, granola, fruit, rice cakes and peanut butter. For something more savory I love big plates of veggies, hummus, nuts, cheese, some uncured deli meat and a little fruit at the end.

  2. Leaura says

    Hi, I’m curious: Would you recommend the above lunches for a woman who is looking to lose body fat + gain muscle who strength trains 3x a week + cardio 2x a week, or are these just more “general” ideas for women trying to maintain or lose?

  3. says

    This could not have come at a better time! It’s my last quarter of undergrad any my class schedule is jam packed leaving me barely any time to think about/plan lunches. I will definitely be using some of these ideas, thanks!

  4. says

    Leftovers. Totally.

    (I am very active in my work, and usually eat a HUGE lunch, so unfortunately, lighter/snacky stuff just doesn’t work for me! But your ideas are awesome for the desk crowd, for sure!)

    • Emily says

      I wish I was more active at my job. :(
      When I’m at camp though, I definitely hear you on the bigger meals – no time to eat in between!

  5. says

    my quick and easy lunches are usually a mish-mosh! some assortment of a hard boiled egg, an apple, a chobani + granola, hummus + baby carrots, a banana, a larabar, some almonds…

    like today! i had an apple, a chobani with some love grown granola, a hard boiled egg, and a handful of almonds!

  6. says

    Definitely PB or AB and J!!!

    Sometimes grilled/toasted cheese with tomato and avacado. I definitely spend a lot of time each week making salad and preparing lunch. It gets exhausting and so I always keep PB and AB in the house!

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