15 Healthy DIY Lunch Ideas Great for Work!

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15 Healthy DIY Lunch Ideas Great for Work!

Forget peanut butter and jelly—these healthy lunch ideas will brighten your workday, help you save your money and boost your energy level for the remainder of the day.  You’ll be the talk of the office with your simple and creative summer lunches that lets you feel healthy while feeding your craving for something new!

Crab, Asparagus and Watercress Sandwich

apple 1

300g asparagus spears

1 tbsp. olive oil

300g fresh crab meat (half white/half brown meat)

2tbsp mayonnaise

½ tsp. paprika

Sea salt and freshly ground pepper

4 slices thick-cut granary bread


85g watercress

Heat a griddle pan to hot. Lightly brush the asparagus with olive oil and cook on the griddle, turning occasionally, for around 5 minutes or until tender.

Whilst the asparagus is cooking mix the crab meat with the mayonnaise and season to taste.

Butter the slices of bread and arrange the watercress on top of each piece, followed by a pile of the crab mixture lightly dusted with a pinch of paprika.

Top each slice of bread with the asparagus and serve immediately.

Tuna, Lime and Coriander Potato Jacket

apple 2

4 medium size potatoes (175g-225g/6-8oz each)

1 handful fresh coriander, leaves picked, stalks chopped

2 x tins tuna in spring water

1 red pepper


Scrub the potatoes, then dry and prick each one several times with a sharp knife.

Microwave method (which we do not encourage) : Cook one potato (225g/8oz) for 6 mins on full power (800W), turn half way through cooking. Allow to stand for 1 – 2 mins before serving. If cooking more than one potato at a time you need to increase the cooking time accordingly.

Oven Method: Rub a few drops of olive oil into the potato skin, place the potatoes in a pre-heated oven at 200°C/400°F/gas 6 on a baking tray with salt sprinkled around the potato. Bake for 1¼ hours or until soft.

When potato is ready, open the tins of tuna, in a bowl mix with lime juice and fresh coriander. Serve the mix on top of the jacket.

Season with freshly ground black pepper.

Chicken Miso Soup

apple 3

2 x 15g Japanese miso paste sachets (we used Clearspring)

1 chicken breast, skinned and sliced

1 clove garlic, crushed

½ tsp. grated ginger

8 shiitake mushrooms, sliced

Dash of soy sauce

¼ Savoy cabbage, finely shredded

Pour 600ml (1 pint) boiling water into a pan and whisk in the miso paste.

Add the rest of the ingredients, except the cabbage, and simmer for 10 mins.

Stir in the cabbage, cook for 3 mins and serve.

Mushroom and Bean Salad

apple 4

200g frozen edamame (soya) beans

100g green beans, halved

150g pack button mushrooms, halved

1 small red onion, chopped

410g can mixed beans, drained

100g piece chorizo sausage, diced


1tbsp sun-dried tomato paste

Juice of 1 lemon

4 tbsp. olive oil

1 clove garlic, finely chopped

Salt and freshly ground black pepper

Tuna can be added for a heartier lunch if feeling a bit hungrier than usual.

Couscous, Chickpea and Salmon Salad

apple 5

75g (2oz) couscous

1tbsp olive oil

Zest and juice 1 lemon

3tbsp chopped fresh dill or 2tsp freeze-dried 50g cucumber, halved and sliced

½ green pepper, de-seeded and sliced

75g canned chick peas, drained

2 x 100g smoked salmon fillets, cooked lightly

1 130g bag herb salad mix

Put the kettle on to boil. Place the couscous in a heatproof bowl and stir in the olive oil, lemon zest and juice and dill. Season with salt and pepper then pour over 150ml boiling water from the kettle. Stir well, cover with an upturned plate and leave to stand for at least 10 mins or longer if preferred.

Remove the plate and stir the cucumber, pepper and chick peas into the couscous.

Heap in the base or at one end of plastic lunch box.

Break the salmon into large flakes and place on top or next to the couscous. Finally add the salad leaves and seal the container. Chill until required.

Spring Veggie Soup

apple 6

1 liter hot vegetable or chicken stock

1 small onion, peeled and finely chopped

100g Chantenay or baby carrots, trimmed and halved length ways

1 stick celery, finely sliced

4 baby leeks, trimmed and chopped

2 cloves garlic, peeled and finely sliced

250g baby new potatoes, quartered

100g fresh or frozen peas

3-4 heads baby pak choi or spring greens

About 12 mint leaves

Bring the stock to the boil in a large pan. Add the onion, carrots, celery, leeks and garlic. Return to the boil, and then add the potatoes. Simmer for 12-15 mins, until just tender.

Add the peas, then put the pak choi on top, so it’s just below the level of the stock, and simmer for another 5 mins.

Spoon into bowls and garnish with the mint, roughly chopped.

Salad Niçoise

apple 7

185g can tuna, drained

15g canned black olives, halved

50g green beans

50g mixed salad leaves

1 hard boiled egg

French dressing

Homemade Falafels

apple 8

2 x 400g cans of chickpeas, drained

2tsp ground cumin

2tbsp fresh coriander, chopped

1 clove garlic, crushed

1 fresh green chili, seeded and finely chopped oil for frying

Greek-style yogurt

Salad leaves

4 pitta breads, to serve

Better when hot and crispy, but great for lunch when brought cold. Bring all the ingredients separately so not to soak the pita and mix the flavors before eating.

Shrimp Cobb Salad

apple 9

3 cups chopped hearts of romaine

5 grape or cherry tomatoes

1/4 cup sliced cucumber

1 hard-boiled egg, sliced (see Tip)

5 cooked peeled shrimp, (31-40 per pound)

Freshly ground pepper, to taste

2 tablespoons light blue cheese dressing

Tuna, Cream Cheese and Mixed Bean Wraps

apple 10

1 x 120g can John West No Drain Tuna Chunks with a little brine

2 tablespoons olive oil

1 bunch spring onions, thinly sliced

 2 red chilies, seeded and chopped (depending on taste)

 clove garlic, crushed

1 x 400g can mixed beans, drained and rinsed

4 tablespoons light cream cheese

2 flour tortillas

Heat the oil in a large frying pan; add the spring onions, chili and garlic.

Cook over a low to medium heat for 3 – 4 minutes.

Add the mixed beans and cook over the heat for 2 – 3 minutes or until piping hot.

Stir in the John West Tuna and cream cheese and stir gently until piping not.

Season to taste with salt and freshly ground black pepper.

Warm the tortillas in a frying pan, then fill and roll with the tuna and bean mixture.

Serve with salad leaf garnish.

Slimming Summer Bean Salad

apple 11

200g shelled fresh broad beans

150g fine green beans, trimmed

150g stringless runner beans, sliced diagonally

200g shelled fresh garden peas

2 shallots, peeled and thinly sliced

Juice of 1 lemon

410g can butter beans, drained and rinsed


2 round shallots, peeled and finely chopped

Juice of ½ lemon

1 tsp. roasted cumin seeds

6 tbsp. fat free vinaigrette

1 large mild green chill, seeded and finely chopped

Garlic clove, peeled and crushed

Sea salt

Cook the broad beans in a saucepan of lightly salted boiling water for 4-5 minutes adding the green beans and runner beans after 3 minutes. Add the garden peas for the last 2 minutes, then drain and plunge into cold water. Drain again, then remove and discard the tough white skins of the broad beans. Set aside.

Meanwhile place the sliced shallots into a bowl with the lemon juice and set aside.

Make the dressing by putting the chopped shallot and the lemon juice into a large salad bowl. Leave for 10 minutes then whisk in the vinaigrette. Stir in the green chili, garlic and cumin seeds and season to taste. Add the beans and garden peas to the dressing and mix together.

Drain, rinse and dry the sliced shallots and use to top the salad, serve immediately

Share it with a co-worker, she’ll thank you later.

Smoked Salmon, Avocado and Brie on Rye

apple 12

2 pieces of seeded rye bread

1tsp of butter, optional

50g smoked salmon

2 slices of ripe brie cheese

½ avocado, sliced

A squeeze of lemon

½ tsp. poppy seeds

Lay the two pieces of bread out on the kitchen surface and spread each with the butter. Lay on the smoked salmon and avocado, and then squeeze with lemon.

Top with Brie and then sprinkle with poppy seeds and a good grinding of black pepper.

Chunky English Garden Salad

apple 13

1 cucumber

2 small cos/romaine lettuces

8 radishes, halved

A few small mint leaves

Olive oil

Lemon juice

Sea salt and freshly ground black pepper

Cut the cucumber into 4, and then cut each length into 4 or 6 wedges.

Quarter each lettuce and arrange on a platter with the cucumber wedges, radish and torn mint leaves.

Drizzle with a good slug of olive oil and some lemon juice. Sprinkle with sea salt and pepper.

Turkey, Red Pepper and Watercress Sandwich

apple 14

2 red peppers

1 x 150g pack of Turkey Rashers (Original or Smoked)

1 bunch watercress

2tbsp low fat mayonnaise

3tbsp low fat yogurt

1tsp Dijon mustard

4 small baguettes or rustic style rolls

1 small bag mixed leaves

Place the peppers under the grill and allow them to become blistered all over. Leave to cool for 15 mins.

Grill the Turkey Rashers for 1 min 30 secs on each side, and then cut each in half.

Trim the watercress and chop finely. Mix the mayonnaise, yogurt and mustard together until smooth, then stir in the watercress.

Peel the peppers and remove the seeds, cut into 1.25cm (1/2in) wide strips.

Cut open the rolls and spread the watercress mixture over each cut side of bread.

Cover the bottom pieces generously with leaves, add the pieces of turkey then top with pepper strips. Cover with the bread tops.

Hummus, Carrot and Cheese Sandwich

apple 15

2 slices of bread

1 ½ tbsp. hummus

Half a carrot, grated

A handful of watercress

Organic cheese (optional and your choice of cheese)

Spread the hummus over the two slices of bread.

Grate the carrot and sprinkle over one slice of bread.

Place the handful of watercress on the other slice of bread. Add an organic cheese of your choice.  Close the sandwich and enjoy!

Used to eating bread with your salad, replace it with something healthier like a whole wheat bread stick or a Melba toast instead.

Be sure to portion your food correctly as to not over eat.  If counting calories or points is your daily routine, this can also be applied using these simple and healthy recipe ideas.

Make sure to properly pack your lunch in separate containers so not to mix with other ingredients.  If you don’t already have a set of earth friendly disposable containers, then purchase some.  It’s better to pack your lunches in glass containers instead of plastic or Styrofoam.  Spend an extra minute at work washing it out before bringing it back home.  You don’t want any smells lingering in your carry bag or an animal following you home.






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