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What are 10 Good Lunch Foods?




What are 10 Good Lunch Foods?

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I’m sure we’ve all been there before, trying to come up with something to eat for lunch and drawing a blank. Well, I’m here to provide some inspiration! Here are 10 good lunch foods that are sure to make your taste buds happy and your stomach full!

1. Grilled chicken and veggies

Grilled chicken is a great source of lean protein, and when paired with a variety of colorful veggies, it makes for a well-rounded and satisfying lunch. The smoky char from the grill paired with the freshness of the vegetables creates a perfect balance of flavors. Not only is it packed with protein and vitamins, but it’s also incredibly easy to make. Here’s a recipe for you to try at home:


  • 4 boneless, skinless chicken breasts
  • 2 bell peppers (any color), sliced
  • 1 large red onion, sliced
  • 2 zucchinis, sliced
  • 1/4 cup olive oil
  • 2 cloves of garlic, minced
  • 2 tbsp dried oregano
  • 1 tsp salt
  • 1 tsp black pepper


  1. Preheat your grill to medium-high heat.
  2. In a large bowl, mix together the olive oil, garlic, oregano, salt, and pepper.
  3. Add the chicken breasts, bell peppers, red onion, and zucchini to the bowl and toss to coat evenly.
  4. Thread the chicken and vegetables onto skewers, alternating between chicken and vegetables.
  5. Grill the skewers for 8-10 minutes per side, or until the chicken is cooked through and the vegetables are slightly charred.
  6. Serve immediately and enjoy the deliciousness of Grilled chicken and veggies.

Note: If you don’t have skewers, you can also grill the chicken and veggies in a grill pan or directly on the grill grates.

2. Turkey and avocado wrap

This wrap is a delicious, light, and healthy meal that is perfect for lunchtime. The creamy avocado paired with the savory turkey creates a perfect balance of flavors, while the wrap adds a nice texture and makes it a perfect on-the-go meal.


  • 2 large flour tortillas
  • 4-6 slices of turkey deli meat
  • 1 ripe avocado, mashed
  • 1/4 cup mayonnaise
  • 1 tbsp lime juice
  • 1 tsp cumin powder
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/2 cup shredded lettuce
  • 1/4 cup chopped cilantro


  1. In a small bowl, mix together the mashed avocado, mayonnaise, lime juice, cumin powder, salt, and pepper.
  2. Make sure that each tortilla has the mixture spread over one side.
  3. Layer the turkey slices, shredded lettuce, and chopped cilantro on top of the avocado mixture.
  4. Make a tight roll with the tortilla and cut it in half.
  5. Serve and enjoy your unique and creative Turkey and avocado wrap.

Note: You can also add some diced tomatoes, red onion, or cheese if you like.

3. Salmon and sweet potato

Salmon contains a high amount of omega-3 fatty acids, which are important for heart health. The combination of flavors from the sweet potato, salmon, and spices creates a flavor explosion that will leave you wanting more. The sweet potato is packed with vitamins and minerals, while the salmon provides a healthy dose of omega-3 fatty acids. This dish is perfect for a light lunch or dinner and can be quickly prepared in under 30 minutes.


  • 1 sweet potato, peeled and diced
  • 1 lb of salmon fillet
  • 2 tbsp olive oil
  • Salt and pepper, to taste
  • 1 cup steamed broccoli or green beans (optional)


  1. Preheat oven to 400°F.
  2. Place the sweet potato in a baking dish and toss with 1 tbsp of olive oil, salt and pepper. Put the potato in the oven and roast it for 20-25 minutes, or until tender.
  3. While the sweet potato is roasting, season the salmon fillet with 1 tbsp of olive oil, salt and pepper.
  4. Place the salmon on a baking sheet and bake in the oven for 10-12 minutes, or until cooked through.
  5. Serve the sweet potato on a plate and top with the baked salmon. Add steamed broccoli or green beans on the side, if desired.

4. Black bean and sweet potato tacos

Tacos make for an excellent lunch choice because they are easy to make and can be customized to your liking.


  • 1 sweet potato, peeled and diced
  • 1 can black beans, drained and rinsed
  • 1 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp chili powder
  • Salt and pepper, to taste
  • 8 corn tortillas
  • 1/2 cup shredded cheese (optional)
  • 1 avocado, sliced (optional)
  • 1/2 cup salsa (optional)


  1. Heat the pan over medium heat and then pour in the olive oil.
  2. Add the sweet potato, cumin, chili powder, salt and pepper. Cook for about 10 minutes or until the sweet potato is tender.
  3. Add the black beans to the pan and stir everything together. Cook for a few more minutes.
  4. Warm the tortillas in the oven or in a dry pan on the stove.
  5. Assemble the tacos by spooning the sweet potato and black bean mixture onto each tortilla. Add shredded cheese to the remaining toppings, such as avocado and salsa, if desired.
  6. Serve and enjoy!

5. Quinoa and black bean bowl

Quinoa is a high-protein, gluten-free grain that is packed with essential vitamins and minerals. Black beans are a great source of protein and fiber as well. Together, quinoa and black beans make for a complete meal that can help to keep you feeling full and energized throughout the day.


  • 1 cup quinoa
  • 1 can black beans, drained and rinsed
  • 1 cup diced tomatoes
  • 1/2 cup mixed veggies (such as bell peppers, onions, zucchini, and mushrooms)
  • 2 tbsp olive oil
  • Salt and pepper, to taste
  • Your favorite dressing (such as balsamic vinaigrette or ranch)


  1. Cook the quinoa according to package instructions.
  2. Heat some olive oil in a separate pan over medium heat. Add the mixed veggies and sauté for a few minutes until tender.
  3. Add the black beans, diced tomatoes and continue to cook for a few more minutes.
  4. Season with salt and pepper to taste.
  5. In a large bowl, combine the cooked quinoa and the black bean mixture.
  6. Top with your favorite dressing and serve.

6. Tuna and white bean salad

This salad is a great option if you’re looking for something light and refreshing. It’s packed with protein, healthy fats, and fiber, making it a great meal to keep you fueled throughout the day. The combination of tuna and white beans is full of flavor and texture, and can be dressed up with a variety of fresh and flavorful ingredients.


  • 1 can of tuna, drained
  • 1 can of white beans, drained and rinsed
  • 1/2 cup diced tomatoes
  • 1/4 cup chopped fresh herbs (such as parsley, basil, or cilantro)
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper, to taste
  • 4 cups mixed greens
  • Your favorite dressing (such as balsamic vinaigrette or ranch)


  1. In a large bowl, combine the tuna, white beans, diced tomatoes, herbs, olive oil, lemon juice, salt and pepper.
  2. Divide the mixed greens among four plates. Top each plate with the tuna and white bean salad.
  3. Drizzle with your favorite dressing and serve. Enjoy!

7. Egg salad sandwich

Egg salad sandwiches are an excellent lunch option. It is one of my favorites! The combination of hard-boiled eggs, mayonnaise, and various spices like mustard, dill, and garlic powder create a flavorful sandwich filling. As an added bonus, egg salad is also packed with protein and healthy fats.


  • 6 eggs
  • 1/4 cup mayo
  • 1 tbsp Dijon mustard
  • 1/4 cup chopped fresh herbs (such as parsley, chives, or dill)
  • Salt and pepper, to taste
  • 4 slices of whole wheat bread
  • Lettuce and tomato, for topping


  1. Place the eggs in a pot and cover them with water. Bring to a boil and then reduce the heat to a simmer. Cook the eggs for 8-10 minutes, or until hard-boiled.
  2. Drain the eggs and place them in a bowl of ice water to cool.
  3. Once cooled, peel the eggs and mash them in a bowl.
  4. Add the mayo, Dijon mustard, herbs, salt and pepper, and mix everything together.
  5. Serve the egg salad on whole wheat bread and top with lettuce and tomato.

8. Greek yogurt and berries

If you’re looking for a satisfying and delicious lunch, Greek Yogurt is the way to go! It’s a great source of protein and with the right toppings, it can be a real treat.


  • 1 cup plain Greek yogurt
  • 1 cup mixed berries (such as strawberries, blueberries, and raspberries)
  • 2 tbsp honey
  • 2 tbsp chopped nuts (such as almonds or pecans)


  1. In a bowl, mix together the Greek yogurt and mixed berries.
  2. Drizzle with honey and top with chopped nuts.
  3. Serve and enjoy!

9. Lentil and vegetable soup

Soup is a great option for lunch because it is easy to make and can be made in bulk to last a few days.


  • 1 cup dry lentils
  • 4 cups water or vegetable broth
  • 1 onion, diced
  • 2 cloves of garlic, minced
  • 1 cup mixed veggies (such as carrots, celery, and potatoes)
  • 2 tbsp olive oil
  • 1 tsp dried herbs (such as thyme, rosemary, and oregano)
  • Salt and pepper, to taste
  • 1 loaf of bread (optional)


  1. Rinse the lentils in a fine mesh strainer.
  2. Heat the olive oil in a large pot or Dutch oven over medium heat, add the onion and garlic and let it sauté until softened.
  3. Add the mixed veggies, herbs, salt and pepper, and cook for a few minutes more.
  4. Add the lentils and water or vegetable broth, and bring to a boil.
  5. Reduce the heat to low and let the soup simmer for about 30 minutes, or until the lentils are tender.
  6. Serve the soup with a slice of bread, if desired.

10. Turkey and cheese roll-ups

Turkey and cheese roll-ups make a delicious and easy lunch. They can be made in a few simple steps and are a great way to use up any leftover turkey.


  • 8 slices of turkey deli meat
  • 1/4 cup cream cheese
  • 1/4 cup chopped herbs (such as parsley, chives, or dill)
  • Salt and pepper, to taste
  • 1/2 cup mixed raw veggies (such as carrot sticks, celery, and cucumber)


  1. In a small bowl, mix together the cream cheese, herbs, salt, and pepper.
  2. Spread the cream cheese mixture on each slice of turkey, leaving a small border around the edges.
  3. Roll up each slice of turkey tightly and slice it into bite-sized pieces.
  4. Serve with mixed raw veggies on the side.


What are Some Kid-Friendly Lunch Ideas?

Here are 10 kid-friendly lunch ideas that are sure to please:

1. Peanut butter and jelly sandwich: A classic for a reason, this sandwich is always a hit with kids. Just make sure to use nut-free peanut butter if your child has allergies.

2. Turkey and cheese sandwich: Another easy option that can be customized with different types of cheese and bread. Add some grapes or sliced apples on the side for a complete meal.

3. Ham and cheese rollups: These are perfect for little hands and big appetites! Simply roll up some deli ham and cheese in a tortilla or flatbread, slice it into bite-sized pieces, and pack it with your child’s favorite dipping sauce on the side.

4. Chicken salad wrap: A healthier take on the classic chicken salad sandwich, this wrap is great for kids who like things a little more adventurous. Mix together shredded chicken, mayo, diced celery, grapes, and chopped nuts (if desired), then spoon onto a whole wheat tortilla or flatbread and roll up tightly. Slice into bite-sized pieces before packing them in your child’s lunchbox.

5.”Make Your Own” Pizza Bagel Bites: Let your child build their own pizza bagel bites by providing all of the toppings separately: mini bagels, pizza sauce, shredded mozzarella cheese, pepperoni slices (or any other desired toppings). They’ll love putting their own pizzas together, just make sure they don’t eat them all before lunchtime!

What Should I Pack for Lunch If I’M Watching My Weight?

If you’re watching your weight, packing a healthy and balanced lunch is a great way to stay on track. Ideally, when it comes to healthy eating, your lunch should include a mix of lean proteins, whole grains, vegetables, and healthy fats. Here are some ideas of what to pack for lunch if you’re trying to watch your weight:

-A whole-grain wrap filled with lean proteins such as turkey, tuna, or grilled chicken, along with some leafy greens, tomatoes, and avocado.

-A salad made with mixed greens, grilled chicken, roasted vegetables, and a light vinaigrette.

-A quinoa bowl with steamed vegetables, grilled chicken, and a light vinaigrette.

-A brown rice bowl with cooked vegetables, grilled shrimp, and a light sesame-ginger sauce.

-A lentil and vegetable soup with a side of whole-grain crackers or toast.

-A whole-grain pita sandwich with hummus, grilled vegetables, and feta cheese.

-A turkey wrap with leafy greens, tomatoes, onions, and mustard.

-A veggie-packed omelet with a side of fruit.

-A spinach and feta cheese wrap with tomatoes, red onions, and a light dressing.

-A bean burrito with grilled vegetables, cilantro, and a drizzle of hot sauce.

-A tofu stir-fry with brown rice and a variety of vegetables.

In addition to packing a balanced and healthy lunch, it’s also important to stay hydrated. Carry a water bottle with you and sip water throughout the day to help keep your body hydrated and energized.

Gluten-Free Or Dairy-Free, What are Some Good Lunch Foods for Me?

Assuming the person asking this question has dietary restrictions preventing them from consuming gluten and dairy, below are some good lunch foods for them.

Salads are always a safe bet for those with gluten and dairy sensitivities as they typically don’t contain either allergen. To make a salad more filling and satisfying, add in some protein-rich toppings such as grilled chicken, hard-boiled eggs, or beans.

For added flavor and texture, including nuts, seeds, dried fruit, or avocado. If you’re looking for a creamy component to your salad without using dairy products, try using tahini or olive oil-based dressings. Soups are another great option for those avoiding gluten and dairy.

Just be sure to check the ingredients list to ensure that the soup doesn’t accidentally contain either allergen. Many times soups will be naturally gluten and dairy free due to their simple ingredient lists (typically just vegetables and broth). However, some creamier soups may use milk or flour as thickeners. So again, just be sure to double-check before consuming.

When in doubt, stick with vegetarian-based soups as they are less likely to accidentally contain either allergen. Another easy go-to lunch is simply packing leftovers from dinner the night before. This could be anything from roasted veggies and quinoa to a curry dish – just make sure that whatever you’re reheating is indeed gluten and dairy free.

Packing leftovers for lunch is not only convenient but it can also help you save money on buying new ingredients each week. If you’re feeling adventurous and want to whip up something new for lunchtime, there are plenty of recipes online specifically tailored towards those avoiding gluten and/or dairy.

I Have Food Allergies – What Can I Eat for Lunch That’s Safe for Me?

If you have food allergies, it is important to know which foods you need to avoid and which ones are safe for you to eat. Depending on the severity of your allergies, you may need to be very careful when choosing your lunch.

A good option for a safe and nutritious lunch is to make your own meals at home and pack them to take with you. If you are able to eat grains, consider making a healthy sandwich with whole grain bread, nut butter, and fresh fruit. Salads are also a great option and can be made with a variety of ingredients depending on your allergies. Try using a combination of greens, such as spinach, kale, and romaine lettuce, and topping them with a variety of nuts and seeds. If you are able to eat dairy, add some feta cheese or mozzarella cheese to your salad.

You can also make soups that are free from your allergen. Look for recipes that are made with vegetables and broth or stock. If you are able to eat legumes, consider making a lentil or chickpea soup. If you are able to eat tofu, look for recipes that use it as a protein source.

If you are unable to make your own lunch, you can look for restaurants that specialize in allergen-free foods. Many restaurants now offer menus that are free from common allergens such as dairy, nuts, and gluten. Ask the staff at the restaurant if they are able to make your dish without the allergen that you need to avoid.

No matter what you decide to eat for lunch, make sure that you read labels carefully and ask questions when in doubt. Eating a safe and nutritious lunch is important for managing your food allergies.


These are just a few examples of good lunch foods that are not only delicious but also packed with the nutrients you need to stay healthy. Whether you’re looking for something portable and easy to take on the go, or something warm and comforting, there’s an option for everyone. I hope this list has given you some inspiration for your next lunch. Happy eating!

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