Cold Lunch Ideas
Lauren Coin
| 3 min read
Making a healthy lunch doesn’t have to be complicated or involve time in front of the stove. Cold lunches are quick, customizable and good for busy days on the go while still staying full and energized.
Learn more about the benefits of cold lunches and explore some easy recipe ideas:
Benefits of cold lunches
Cold lunches generally don’t involve cooking and can be prepared and assembled ahead of time, making them ideal for meal prep and busy schedules. Meal preparation can support healthier eating habits, controlled portion sizes and maintaining a balanced diet.
These meals don’t require reheating, making them easy to grab on the go, and they travel well for work and school days.
Cold lunches are also very customizable and can be budget-friendly depending on what you choose to pack.
Healthy cold lunch ideas
A healthy, well-rounded lunch should be balanced with protein, healthy fats and complex carbohydrates.
Protein is vital for many of the body’s functions, such as building muscle and maintaining bone strength, according to Harvard Health. Complex carbohydrates, such as whole grains and legumes, provide the necessary energy and fuel you need throughout the day, per the Cleveland Clinic.
Pair the following options with your favorite fruit and vegetables for extra nutrients.
Protein-packed options
Processed meats, like deli-sliced turkey and ham, are typical cold lunch staples; however, these meats are high in sodium and high consumption has been associated with an increased risk of colorectal cancer. Consider these lunch meat alternatives, while still getting enough daily protein:
- Use rotisserie chicken, vegetables and cheese for a wrap or sandwich
- Black bean burrito with vegetables, avocado, brown rice and cheese
- Tuna or egg salad sandwiches
Vegetable-centered options
Salads are a great way to incorporate lots of produce into your meal. Explore these no-cook salad recipes:
- Fall Harvest Honeycrisp Salad in a Jar
- Cherry and Goat Cheese Salad with Lemon Thyme Vinaigrette
- Healthy Pasta Salad
Hummus and vegetables are a great lunch combination. Make this traditional dip the main event with these vegan sandwich recipes:
Cold lunches for kids
Make lunch colorful and nutritious for kids with these fun recipes:
- Sunbutter and J “Sushi Rolls” with Strawberries and Low-sugar Jam
- Tuna Salad Stuffed Cucumbers
- Cherry Pie Overnight Oats
Cold lunch meal prep tips
Consider these tips to make the lunch preparation process easier:
- Pre-cut vegetables the night before.
- Keep grab and go fruit on hand for an easy side.
- Prep multiple days’ worth of lunches at one time.
Photo credit: Getty Images
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