20 Delicious Lunch Ideas When You’re Working from Home

Mediterranean WFH lunch recipes

The Mediterranean diet is a way of eating linked to several health benefits, including a reduced risk of chronic conditions like heart disease and type 2 diabetes (1, 2).

Mediterranean lunches should revolve around fiber-rich ingredients like vegetables and beans, proteins like seafood, and healthy fats like olive oil.

Here are a few options for easy and delicious Mediterranean-focused WFH lunches.

1. Mediterranean Tuna Salad

Canned tuna can be transformed into a delicious lunch using just a few simple ingredients.

Adding Mediterranean-inspired ingredients like marinated artichoke hearts, olives, tomatoes, parsley, feta, and garlic puts a fresh new spin on the classic tuna salad.

This flavorful recipe for Mediterranean Tuna Salad is mayo-free and seasoned with fresh herbs, olive oil, and red wine vinegar.

It’s a great choice for a balanced lunch filled with fiber, protein, and healthy fats.

2. Mediterranean-Style Chopped Salad with Oregano Vinaigrette

If you’re looking for a Mediterranean lunch that’s simple to prepare, look no further than this recipe for Mediterranean-Style Chopped Salad with Oregano Vinaigrette.

It’s packed with colorful veggies, whole grains, and sources of protein, including feta cheese and chickpeas, so this meal is sure to keep you satisfied.

It also contains radicchio, which is the Italian name for leaf chicory. This green is highly nutritious and is packed with vitamin C, potassium, and the phenol compound chicoric acid (3, 4).

Chicoric acid has been shown to have anti-inflammatory and immune-boosting properties (3, 5).

3. Grilled Greek Chicken Quinoa Bowls

This recipe for Grilled Greek Chicken Quinoa Bowls is a smart choice for meal prep.

Simply marinate and grill chicken breasts and cook a large batch of quinoa.

When ready for a quick and healthy lunch, put together your bowl by topping the premade quinoa with grilled chicken, diced veggies, avocado, olives, feta, and homemade or store-bought tzatziki sauce.

You’ll have a filling Mediterranean lunch ready in a matter of minutes.

4. Detox Crock-Pot Lentil Soup

Crock-Pots are helpful kitchen gadgets you can use to make large-batch recipes that can be refrigerated or frozen for later use. This is particularly helpful for meal prep.

Lentils and split peas make a hearty, protein-rich base for this Detox Crock-Pot Lentil Soup recipe. The addition of veggies like potatoes, carrots, butternut squash, and celery pushes this lunch-friendly meal’s nutrient factor even higher.

This recipe takes about 6 hours in a Crock-Pot or can be made in an Instant Pot in just 30 minutes.

5. Slow Cooker Chicken Cacciatore

Chicken cacciatore is a traditional rustic Italian meal that’s loaded with good-for-you ingredients like tomatoes and garlic.

Making chicken cacciatore in a slow cooker means you can let your lunch cook while you’re working from home.

This recipe for Slow Cooker Chicken Cacciatore takes 4 hours in the slow cooker.

So, if you make this recipe in the morning before you start your work for the day, you will have a nutrient-dense Mediterranean lunch waiting for you when hunger strikes at lunchtime.

Serve the cacciatore over zoodles, orzo, or brown rice pasta, or enjoy it as-is sprinkled with a bit of Parmesan cheese.

Paleo WFH lunch recipes

If you’re following a paleo dietary pattern, certain ingredients like grains and legumes are off-limits.

However, this doesn’t mean your choices for a hearty lunch are limited.

Here are some paleo-inspired lunch recipes to experiment with.

6. Paleo White Chicken Chili

Although chili is usually tomato and bean-based, this Paleo White Chicken Chili uses coconut milk and chicken broth and replaces beans with sweet potatoes, making it paleo-friendly.

It’s packed with nutritious ingredients and is especially rich in fiber and protein, a key combination for promoting satiety (6).

This recipe is made for a slow cooker, so you can cook it overnight or start it in the morning so it’s ready at lunchtime. Top it with diced avocado and a squeeze of lime juice for an extra boost of nutrients.

7. Fish Taco Bowls

Fish is highly nutritious, providing protein, omega-3 fats, vitamins like B12, and minerals like selenium. This is why it’s recommended that adults consume at least 8 ounces (225 grams) of a variety of seafood per week (7).

Even if you’re usually not a fan of seafood, this recipe paleo-friendly Fish Taco Bowls recipe may change your mind.

It uses mild-tasting cod, which is served over a bed of cauliflower rice, shredded purple cabbage, pico de gallo, and avocado, and gets a kick of flavor from cilantro, lime, paprika, cayenne, and cumin.

8. Sesame Chicken Chopped Salad

If you’re craving an Asian-inspired, nutrient-dense, paleo-approved lunch, this Sesame Chicken Chopped Salad will check all your boxes.

It’s the perfect combo of sweet and savory, thanks to the flavorful ingredients like mandarin oranges, coconut aminos, almonds, chicken, and green onions. It uses both red and green cabbage for its base, which offers impressive health benefits.

Cabbage is rich in vitamin C, vitamin K, and folate, plus antioxidant and anti-inflammatory compounds such as anthocyanins, which are found in red cabbage (8, 9, 10).

Eating plenty of Brassica vegetables, like cabbage, has been associated with a reduced risk of disease, including certain cancers (11, 12, 13).

This recipe can be whipped up in about 30 minutes, making it a perfect choice for a healthy WFH lunch.

9. Avocado Egg Salad

If your go-to egg salad recipe is getting a bit boring, try this Avocado Egg Salad recipe.

In addition to good old mayo, it adds another dose of healthy fat in the form of avocado. Plus, it’s packed with flavor from red onion, chives, parsley, and lemon juice.

This egg salad can be paired with some nut-based crackers and veggies for a hearty snack or sandwiched between grain-free bread for a heartier paleo-friendly lunch.

10. Chicken Pesto Stuffed Sweet Potatoes

Sweet potatoes offer the perfect vessel for a paleo-inspired lunch.

Sweet potatoes are an excellent source of fiber, potassium, magnesium, and carotenoids, which are plant pigments that help fight cellular damage in the body (14).

Try out this Chicken Pesto Stuffed Sweet Potatoes recipe for a perfectly filling paleo lunch that’s sure to become your new favorite WFH meal.

Plant-based WFH lunch recipes

There’s no doubt that a plant-centric diet is beneficial for health in many ways.

Nutritious plant-based diets have been shown to reduce the risk of various health conditions, including heart disease, and may help promote a healthy body weight (15, 16, 17).

You don’t need to exclude all animal products to be plant-based. Simply adding more plant foods to your diet is most important for health.

The following recipes are sure to please seasoned plant-based foodies and newbies alike.

11. Cauliflower Shawarma Grain Bowl

Grain bowls are a smart choice for those following plant-based diets due to their versatility.

Grains like quinoa, farro, and brown rice can be paired with various vegetables and plant-based protein sources like tofu and legumes.

This Cauliflower Shawarma Grain Bowl recipe combines quinoa with crispy chickpeas and cauliflower seasoned with a shawarma spice blend of black pepper, cumin, paprika, turmeric, red pepper, garlic, and salt, plus a variety of fresh vegetables.

12. Spicy Buffalo Chickpea Wrap

Beans like chickpeas are an excellent source of plant-based protein. Eating beans may help reduce blood fat and blood sugar levels and help you maintain a healthy body weight (18, 19).

This Spicy Buffalo Chickpea Wrap recipe can satisfy your cravings for a flavorful and hearty plant-based lunch.

Plus, it contains 10 grams of protein and 6 grams of fiber per serving, so it’s sure to keep you satiated between meals.

13. Slow Cooker Pumpkin, Chickpea, and Red Lentil Curry

Curry is a dish that’s popular amongst those following plant-based diets. It can be made using various vegetables, spices, and plant-based protein sources like lentils or tofu.

Curry can be made on the stovetop or can be prepared in a slow cooker.

You can leave this recipe for Slow Cooker Pumpkin, Chickpea, and Red Lentil Curry to cook overnight in a slow cooker and then enjoy it with rice for lunch.

It’s especially rich in plant-based protein and provitamin A, thanks to ingredients like chickpeas, red lentils, and pumpkin puree.

14. Best Veggie Burger

It can be difficult to find a veggie burger that’s both flavorful and filling. However, this Best Veggie Burger recipe checks both of those boxes.

Mushrooms give these plant-based burgers a savory taste, while walnuts, brown rice, and flax provide satiating protein sources.

Enjoy these tasty burgers on a whole grain bun with pickles and sweet potato wedges or atop a bed of veggies.

15. Plant-Based Bento Boxes

Bento boxes are a simple way to create a filing lunch while you’re working from home.

It couldn’t be easier to prepare a bento box. Simply take a container that has multiple sections, like this one, and fill it with your favorite food combinations.

Remember, your diet doesn’t have to be vegan or vegetarian to reap the benefits of a plant-based diet. Just make it a goal to incorporate plant-based foods into every meal and snack.

For example, pair hard-boiled eggs with veggies and hummus or chicken salad with avocado and fruit.

Low carb WFH lunch recipes

Many people have adopted a lower carb way of eating to treat certain health conditions, including diabetes.

This is because low carb diets may help promote optimal blood sugar regulation and lower triglyceride levels (20, 21).

Low carb diets vary in carbohydrate content, but the general idea is to choose lower carb foods like non-starchy vegetables, proteins, and fats over higher carb foods like grains and starches.

Here are a few excellent options for low carb WFH lunches.

16. Asparagus Frittata with Goat Cheese

Eggs aren’t just for breakfast. They can be enjoyed at any time of day, including lunchtime.

Frittatas are easy-to-make egg dishes that are perfect for meal prep. They can be stored in the fridge and enjoyed when you need a quick and healthy low carb lunch.

Pair this Asparagus Frittata with Goat Cheese recipe with some avocado and berries for a low carb, nutrient-dense lunch option.

17. One-Skillet Dijon Salmon

Salmon is incredibly rich in nutrients, including protein, omega-3 fats, selenium, zinc, vitamin D, B12, and potassium (22).

According to scientific research, including fatty fish like salmon in your diet may help slow cognitive decline and reduce high triglyceride levels, among other health benefits (23, 24).

Try this easy One-Skillet Paleo Dijon Salmon the next time you’re craving a low carb WFH lunch.

18. Shrimp Fried Cauliflower Rice

Cauliflower is a nutritious vegetable that makes an excellent low carb rice alternative.

This Shrimp Fried Cauliflower Rice recipe has all the flavor of traditional fried rice without the high carb content.

It’s packed with protein from the shrimp and fiber from the cauliflower rice and other veggies like carrots and scallions.

Ginger, garlic, coconut aminos, and sesame oil round out the flavors of this super satisfying and healthy WFH lunch option.

19. Turkey Taco Stuffed Peppers

Stuffed bell peppers are the perfect option for low carb meal prep.

They can be made ahead of time and packaged in individual containers so you can grab them from the fridge and heat them for a quick and filling WFH lunch.

This Turkey Taco Stuffed Peppers recipe takes just seven ingredients to make and is packed with protein, fiber, and healthy fats.

Serve your stuffed peppers with diced avocados, and enjoy with a green salad for a complete meal.

20. Garlic Butter Meatballs

If you’re following a lower carb diet, carb-rich foods, like pasta, are limited. However, there are plenty of low carb, high fiber pasta substitutes, like zucchini noodles.

This recipe for Garlic Butter Meatballs pairs perfectly with zucchini noodles. Both can be made ahead of time so you can enjoy a ready-to-eat low carb lunch while WFH.

The bottom line

When you’re working from home, you have the opportunity to prepare healthy and delicious lunches in the comfort of your own kitchen.

Try some of the simple, nutrient-dense WFH lunch recipes to add some flavor to your workweek.