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5 Healthy Filling Lunch Ideas for the Busy Workday



Healthy Filling Lunch Ideas

Lunch Ideas: We all know those long workdays that can either leave us drained, or abuzz with energy to do even more. And sometimes, even ordinary workdays can feel glacially slow. By the time you’re finished and clock out, you feel as if your whole day has gone down the drain, and the only thing you can now do is just grab a bite and go to bed.

Regardless of what your particular workday scenario is, one thing is for sure: you need that filling, feel-good lunch to give you the energy you need. So, although it can feel challenging to find time to prepare meals, the truth is that there are plenty of healthy and filling lunch ideas that can be prepared quickly and easily.

Without further ado, here is our selection of the 5 filling lunch ideas that are perfect for the busy workday.

lunch ideas

Burrito Bowl

Total preparation time: 15 minutes

This meal, or shall we say, salad, is perfect for the busy workday because it can be prepared ahead of time and assembled quickly. I mean, there is probably nothing more simple than cooking rice. It’s tasty, quick to make, and provides just the right amount of energy at the same time. Nice!


– 1 cup cooked brown rice

– 1 cup cooked black beans

– 1 cup cooked chicken breast, shredded

– 1 cup corn

– 1 cup cherry tomatoes, halved

– 1 avocado, sliced

– 2 tbsp salsa

– 2 tbsp Greek yogurt

Directions: Cook the rice, beans, and chicken the day before. Then simply layer the rice, beans, chicken, corn, tomatoes, and avocado in a bowl. Top with salsa and Greek yogurt for a healthy and flavorful meal. Enjoy!

lunch ideas

DIY Pizza

Total cook time: 20 minutes

Let’s be honest here, who doesn’t love pizza? That’s right. Zero people on planet Earth don’t like pizza, so we decided to add a quick and filling pizza recipe here. Here’s what you need for your inner Italian to shine through.


– Whole grain pita or tortilla

– 2 tbsp tomato sauce

– 1/4 cup shredded mozzarella cheese

– Assorted veggies of your choice (e.g. bell peppers, mushrooms, onions, spinach)

– Slices of pepperoni (optional)

Needless to say, this is a very fun and very customizable lunch idea for a busy workday. And did we mention filling? Oh yeah, baby, that’s pizza right there. Additionally, none of the ingredients require preparation or precooking, so all you need is to arrange the ingredients and bake them a bit.

Directions: Preheat the oven to 400°F, or 200°C. Place the pita or tortilla on a baking sheet and spread the tomato sauce over it. Add your desired veggies, and pepperoni, and sprinkle with cheese. Bake until the cheese is melted and bubbly, which should take like 10-15 minutes.

And then – chef’s kiss! – you’ve made the perfect homemade pizza! But don’t take a bite of it immediately, it’s still hella hot. Instead, take it out of the oven and let it cool for a few minutes to avoid burning yourself. Once it’s cooled enough… you can go all ‘mamma mia’ on it and brag about it to your friends (and coworkers!)

lunch ideasQuinoa Salad

Total preparation time: 20 minutes

Need something vegan, gluten-free, rich in fiber, but also packed with protein and a bunch of nutrients? May we introduce you to a quinoa salad? Being a salad, this recipe is also very quick and easy to make and take on-the-go.


– 1 cup cooked quinoa

– 1/2 cup canned chickpeas, drained and rinsed

– 1/2 cup cherry tomatoes, halved

– 1/4 cup cucumber, diced

– 1/4 cup red onion, diced

– 2 tbsp olive oil

– 2 tbsp lemon juice

– Salt and pepper to taste

Directions: Mix the quinoa, chickpeas, tomatoes, cucumber, and red onion in a bowl. In a separate bowl, whisk together the olive oil, lemon juice, salt, and pepper. Drizzle the dressing over the salad and toss to combine. Oh and the final step? Dig in!

lunch ideas

Chicken and Veggie Stir-Fry

Total cook time: 25 minutes

This lunch idea is perfect for anyone working a more physically demanding job. The chicken, rice, and vegetables make for an energetic, savory, and protein-packed option for the busy workday.


– 1 cup brown rice, cooked

– 1 chicken breast, sliced

– 1 cup assorted veggies of your choice (e.g. broccoli, carrots, bell peppers, onions)

– 1 tbsp olive oil

– Salt and pepper to taste

– Soy sauce (optional)

Directions: Heat the olive oil in a pan over medium-high heat. Add the sliced chicken and cook until browned about 5-7 minutes. Add the veggies and cook until tender, about 5-7 minutes. Season with salt and pepper. Serve the stir-fry over brown rice and add soy sauce to taste.

lunch ideas

Tuna Sandwich

Total preparation time: 10 minutes

This staple of the “everyman” cuisine is here to stay and for very good reasons! Tuna sandwiches are an excellent source of protein, omega-3 fatty acids, and vitamins. It is also easy and quick to make, making it a convenient and filling option for a busy day. This recipe will give you two sandwiches, but you can double or triple the ingredients if you need to make more.


– 1 can of tuna, drained

– 2 tablespoons of mayonnaise

– 1 tablespoon of Dijon mustard

– 1 tablespoon of lemon juice

– 1/4 cup of diced celery

– salt and pepper to taste

– 4 slices of bread

– lettuce or spinach leaves (optional)

Directions: Mix the tuna, mayonnaise, Dijon mustard, lemon juice, and diced celery in a bowl. Season with salt and pepper to taste, then toast the bread slices until lightly browned. Divide the tuna mixture between two slices of bread, and top with lettuce or spinach leaves if you like. Finally, cover with the remaining slices of bread – and – voila! The perfect tuna sandwich! Enjoy.


Hopefully, you liked our recommended ideas for five healthy and filling lunch ideas for a busy workday. We also hope that you’ll give them a try – and think of us as you’re chomping down on that tasty, filling, magical lunch in the middle of your busy workday!

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