Чому варто їсти те, що експерти Good Food кладуть у свої здорові ланчбокси

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The Good Health team are not just health-conscious, they’re foodies too, so they’re constantly on the lookout for new and delicious lunches to take to work. We’re pretty sure we’ve cracked it with these inspiring ideas, they’re full of nourishing ingredients so you can look forward to a midday meal that not only tastes great, but is good for you too.

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Read on for all the inspiration you need for the perfect packed lunch. For top storage solutions, see our reviews of the best meal prep containers and lunchboxes.

Discover our full range of healthy lunch recipes or try a selection of our healthy dinner recipes, including our lighter lasagne and chicken katsu curry.

Healthy lunch recipes

Burrito bowl with chipotle black beans

Check out this bowl of goodness! When we create a lunch bowl we first choose a base – grains work well, here we’ve used rice but quinoa or bulgur wheat are great options too. Then we think protein – you could opt for leftover chicken or, like us, beans. Finally add plenty of greens, such as spinach, kale or broccoli and fresh herbs, if you have them. Pack a light dressing for drizzling and, when you're ready to eat, pour over and enjoy. Bowl recipes like this can easily be packed up in a lunchbox and transported to work.

Nutritional summary (per serving): 573 kcal, 21g fat, 4g sat fat, 72g carbs, 16g protein

Give it a go with these ‘good-for-you’ bowl recipes:

• Quick chicken hummus bowl
• Salmon & purple sprouting broccoli grain bowl
• Roasted cauli-broc bowl with tahini hummus
• Easy salmon sushi rice bowl
• Spinach falafel & hummus bowl
• Sweet potato & cauliflower lentil bowl
• See all our healthy bowl recipes

Healthy caesar pitta

Guaranteed to hit the spot, this healthy caesar pitta is made using a lean source of protein, a wholemeal pitta for its extra fibre, and a lighter anchovy, garlic and yogurt dressing. Add plenty of crunchy lettuce, cucumber and tomato, and you have a lunch that’s full of flavour yet lower in fat than you might expect of a caesar salad. Pack up the ingredients separately and assemble at your desk for a fresh, flavour packed lunch.

Nutritional summary (per serving): 461 kcal, 17g fat, 3g sat fat, 34g carbs, 40g protein

Discover more sandwich inspiration:

• Stuffed Moroccan-style pitta
• Green club sandwich
• Smoked trout & cucumber open sandwiches
• Chicken & avocado sandwich topper
• More healthy sandwich ideas

Lentil & tuna salad

Salads are one of the quickest and easiest lunches to throw together – just pop everything in a bowl, give it a mix and you’re done. With endless flavour combinations they’re a great way to vary your midweek menu and to use up whatever you have in the fridge. Experiment with different leaves, grains or pulses, layer up the toppings with colourful fruit and veg, protein-rich meat, fish, tofu or eggs, then ramp up the flavour and texture with nuts, seeds, herbs, spices and dressings. Our lentil and tuna salad uses storecupboard staples including ready-cooked puy lentils and canned tuna – just add cherry tomatoes, parsley and a zingy mustard dressing.

Nutritional summary (per serving): 374 kcal, 15g fat, 2g sat fat, 26g carbs, 28g protein

Try these nutritious salad recipes:

• Puy lentil salad with beetroot & walnuts
• Guacamole & mango salad with black beans
• Minty beetroot, feta & bulgur salad
• Smoky chickpea salad
• Waldorf salad
• More healthy salad recipes

Easy meal prep pasta

Looking for time-saving options? Then we’ve got you covered. Cook once and eat three times with our easy meal prep pasta, allowing you to make three different dishes – salmon, chicken and aubergine pasta – all in one go. These pasta salads offer you high protein, healthy fats and fibre, while all topping up your five-a-day. Simply pop in the fridge for when you need some midday fuel. This portable lunch is equally delicious served cold or quickly reheated in the microwave.

Nutritional summary (per serving) – chicken pasta: 475 kcal, 10g fat, 1g sat fat, 45g carbs, 47g protein

Turn up the flavour with our simple, healthy pasta recipes:

• Linguine with avocado, tomato & lime
• Garlicky mushroom penne
• Squash & spinach fusilli with pecans
• Broccoli pasta salad with eggs & sunflower seeds
• Ratatouille pasta salad with rocket
• More healthy pasta recipes

Spicy chicken & avocado wraps

We’re always looking for a way to boost your everyday soggy sandwich, and flatbreads and tortillas quite often come to the rescue. Alternatively, if you’re looking to cut the carbs, you could use crisp lettuce leaves. Protein-rich chicken and fish make great fillings, or pile on veg for a lunchtime fibre boost. We think these spicy chicken & avocado wraps leave you satisfied and happy, and without that post-lunch slump.

Nutritional summary (per serving): 403 kcal, 16g fat, 4g sat fat, 32g carbs, 29g protein

Try more healthy wrap ideas:

• Butter bean curry wraps
• Roasted chickpea wraps
• Veggie olive wraps with mustard vinaigrette
• Tuna mayo lettuce wraps
• Lemony salmon & lettuce wraps

Black bean & tortilla soup

Budget-friendly and super healthy, cooking up a big batch of soup at the weekend will ensure there’s always something nourishing and ready to go through the week. To avoid leakage, pour into a flask with a tight seal. You could even freeze (use a tub that's suitable for the freezer and microwave), then thaw and reheat when you want to eat. Give this filling black bean & tortilla soup a go – just pack the toppings of feta, tortillas and coriander separately. A bowl of this delicious soup is fibre-rich, a great source of plant-based protein and contributes two of your five-a-day.

Nutritional summary (per serving): 169 kcal, 4g fat, 1g sat fat, 21g carbs, 8g protein

See more nutritious soup ideas:

• Mexican-inspired bean soup with shredded chicken & lime
• Seeded wholemeal soda bread
• Rustic vegetable soup
• Carrot & ginger soup
• Bean & barley soup

Easy meal prep rice

Here we’ve opted for high-fibre brown rice to keep us satisfied through the afternoon. We’ve designed these easy meal prep rice recipes to give you two delicious lunches, one fish, one veggie, with just a single prep session – saving you time and effort! We’ve used nourishing additions like walnuts, chickpeas, red pepper and rocket to pack in extra nutrition.

Don’t forget if you’re cooking your rice from scratch (instead of using a pre-cooked rice pouch), make sure you cool it quickly and refrigerate, for more information check out the FSA’s food safety tips.

Nutritional summary (per serving) – tuna salad: 499 kcal, 13g fat, 2g sat fat, 58g carbs, 34g protein

Try more healthy rice recipes:

• Zingy salmon & brown rice salad
• Miso brown rice & chicken salad
• Lentil rice salad with beetroot & feta dressing
• Miso brown rice & broccoli salad with fiery prawns

Steak & broccoli protein pot

When we create a lunch option we typically aim for a balanced plate – this means a meal with a combination of protein, carbs, healthy fats and fibre. That said, a few of the team are currently looking to increase their protein intake – this is because they find protein helps keep them fuller for longer or they are looking to build or maintain muscle mass. With this in mind we set out to create a selection of protein pots, such as this steak and broccoli pot. Using wholegrain rice and broccoli we’ve not skimped on the fibre, plus we’ve ensured a source of important vitamins and minerals while keeping protein levels high.

Check out our other protein pots, all containing around 30g protein per serving:

• Tuna niçoise protein pot
• Chicken protein pots

Nutritional summary (per serving) steak & broccoli protein pot: 385 kcal, 10g fat, 4g sat fat, 38g carbs, 30g protein

Want more high-protein lunch recipes?

Enjoyed this? Discover more…

• All our healthy recipe collections
• Quick lunch ideas for work
• Our favourite low-calorie lunch ideas
• 10 healthy snacks you can make in minutes
• How to pack a healthy lunchbox
• How to eat a balanced diet

Have you got a favourite packed lunch? Share your ideas and inspiration in the comments below…

This article was last reviewed on 13 October 2025 by Kerry Torrens.

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All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

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