Healthy lunch: bowls, salads, soups and wraps

A balanced lunch has a protein such as chicken, lentils, eggs or tofu, plenty of veg and a side of wholegrains or pulses. Here you'll find bowls, salads, soups, stews and wraps – most of them you make the evening before and take in a lunch box. Warm mains from the oven and the pan are under our dinner recipes.

All lunch recipes

Vegan Mediterranean lentil soup with turmeric and lemon – 380 kcal
Vegan creamy hummus and veg bowl – 340 kcal
Quick chicken and broccoli bowl with sesame – 380 kcal
Mediterranean tuna and chickpea salad – 380 kcal
Vegan creamy edamame noodle salad – 460 kcal
Quick tuna salad with white beans – 380 kcal
Moroccan chickpea stew – 350 kcal
High-protein quinoa and lentil salad with feta – 380 kcal
Keto tuna and avocado bowl – 580 kcal
High-protein wholemeal wraps with chicken and avocado cream – 480 kcal
Vegan sweet potato and chickpea bowl with broccoli – 420 kcal
Chicken fajita bowl – 410 kcal
Turkish lentil soup (mercimek) – 250 kcal
Low-carb halibut on fennel salad – 450 kcal
Vegan Moroccan harira soup with lentils and chickpeas – 340 kcal
Keto salmon and avocado salad with pine nuts – 550 kcal
Spiced lentil and avocado wrap with yoghurt dressing – 420 kcal
Vegan sweet potato and chickpea curry bowl – 420 kcal
Low-carb bone broth vegetable soup with turmeric – 220 kcal
Sweet potato and chickpea bowl – 480 kcal
High-protein Mediterranean lentil stew with feta – 380 kcal
Gluten-free salmon and rice bowl – 325 kcal
High-protein turkey quinoa bowl with tahini – 540 kcal
High-protein prawn and mango salad – 285 kcal

Frequently asked questions

What can I eat for lunch at work?

Bowls, salads with pulses or grains, wraps and soups in a flask. Prepare them the evening before; pack the dressing and crunchy ingredients separately so nothing goes soggy.

Which lunches can I make ahead?

Stews, soups and grain bowls usually keep for two to three days in the fridge. Store leafy salad and dressing separately. Recipes with the meal prep label are chosen for this.

How many calories should a lunch have?

That depends on your daily needs. At around 2,000 kcal a day, 500 to 700 kcal for lunch is a common range. The calories per serving are on every recipe, and the calorie calculator works out your needs.