Nutrition

4 Easy and Healthy Lunch Box Ideas

Tired of eating a quick and unbalanced meal at work? We’ve got a simple solution for that with these lunch box ideas! Prep your lunch the night before and you’ve got an easy way to enjoy eating healthy. Feel great about what you eat with these four easy-to-make ideas from the FizzUp trainer!

Lunch box #1

We’re giving you a refreshing, meat-free option, making this lunch box a fantastic choice for vegetarians and those who are watching their weight.

Appetizer: Lamb’s Lettuce and Asparagus Salad

Prep time: 2 minutes

Ingredients:

  • 1 handful lamb’s lettuce
  • 190 g canned asparagus
  • Some balsamic vinaigrette

Prep: Stir all the ingredients together.

lunch box 01

Main Dish – Tomato, Zucchini and Goat Cheese Tart

Prep time: 10 minutes // Cooking time: 40 minutes

Ingredients:

  • 1 premade pie crust
  • 2 to 3 tablespoons mustard
  • 1 to 2 zucchinis (US) / courgettes (UK)
  • approx. 10 cherry tomatoes
  • ½ round of goat cheese, thinly sliced
  • Black olives
  • Olive oil
  • Mixed herbs

Prep:

Preheat the oven to 390°F (200°C). Spread the pie crust out in a pie dish. Then spread the mustard around the bottom of the tart. Thinly slice the zucchini and lay the slices around the bottom of the tart. Add the cherry tomatoes and olives.

Bake for 35 minutes. Add the goat cheese slices and black pepper, then drizzle with olive oil. Put the tart back in the oven to bake for another 5 minutes. Lastly, top with a few basil leaves and sprinkled with mixed herbs.

Lunch box #2

What’s on the menu today? All-around healthy recipes you can enjoy without ever feeling guilty!

Main Dish – Lentil, Ham, Pepper and Gruyère Cheese Salad

Prep time: 10 minutes // Cooking time: 25 minutes

Ingredients:

  • 70 g lentils
  • ¼ red pepper
  • ¼ green pepper
  • ¼ onion
  • 25 g Gruyère cheese
  • 50 g diced ham
  • 1 teaspoon olive oil
  • 1 teaspoon rapeseed oil
  • 1 teaspoon balsamic vinegar
  • Salt & pepper

Prep:

Rinse the lentils under cold water. Place the lentils in a saucepan with cold water and bring to a boil. Stir occasionally. Once boiling, cook the lentils for 25 minutes. Meanwhile, dice the peppers, onion and cheese. Once the lentils are cooked, drain and pour them into your lunch box. Top them with the rest of the ingredients and you’re done!

lunch box 02

Dessert – Healthy Chocolate Chip Oatmeal Cookies

Prep time: 5 minutes // Cooking time: 15 minutes

Ingredients:

  • 125 g oats
  • 2 overripe bananas
  • 50 g chocolate chips
  • 1 tablespoon organic honey

Prep:

Preheat the oven to 356°F (180°C). Mash the bananas with a fork in a bowl. Next, add the oats, chocolate chips and honey. Mix all the ingredients together until you get a smooth texture. Then roll into small balls of dough and place them onto a baking sheet covered with parchment paper. Flatten them using the back of a tablespoon. Bake for 15 to 20 minutes. Let cool and you’re done! Enjoy!

Lunch box #3

Fill your lunch box with these dishes that chicken lovers will adore! They’ll pump up your biceps in the blink of an eye.

Appetizer – Red Cabbage and Apple Salad

Prep time: 20 minutes

Ingredients: 

  • ¼ red cabbage
  • ½ apple
  • ¼ onion
  • 1 lemon
  • 1 tablespoon rapeseed oil
  • 1 teaspoon mustard
  • 1 teaspoon honey
  • Salt & pepper

Wash the red cabbage, remove the core and remove the outer layer of leaves. Chop up the rest. Peel and dice the onion and apple. Prepare the vinaigrette by mixing the oil, mustard, lemon juice, honey, salt and pepper. Stir all the ingredients together and you’re done!

lunch box 03

Main Dish – Chicken in Greek Yogurt Curry Sauce

Prep time: 5 minutes // Cooking time: 30 minutes

Ingredients: 

  • 2 thin chicken breast
  • 1 teaspoon curry powder
  • 1 tablespoon flour
  • Olive oil
  • 75 g Greek yogurt
  • Salt & pepper
  • 60 g rice

Prep:

Drizzle a frying pan with olive and preheat. Cut the chicken breasts into small pieces and put them into the pan. Sprinkle with flour and curry powder, then season with salt and pepper. Add the yogurt. Let simmer over low heat for approx. 30 minutes.
Serve with a side of rice.

Lunch box #4: VEGAN

Vegans will love this on-the-go meal. Prepare your taste buds!

Main Dish: Wrap with Red Pepper, Avocado and Mustard served with Carrot and Sweet Potato Mash

WRAP

Prep time: 5 minutes

Ingredients:

  • 1 whole wheat tortilla
  • 1 avocado
  • 1 red or yellow pepper
  • 1 teaspoon mustard
  • Lemon juice

Prep:

Peel the avocado and remove the pit. Place the flesh into a bowl and mix with the mustard and a bit of lemon juice. Then spread the mixture on the tortilla. Next, cut the pepper into thin strips. Place the strips onto the tortilla. Roll it up and enjoy!

Carrot and Sweet Potato Mash

Prep time: 5 minutes // Cooking time: 20 minutes

Ingredients:

  • 2 to 3 carrots
  • 1 sweet potato

Prep:

Peel and dice the carrots and sweet potato. Cook the vegetables in a large volume of boiling water for 20 minutes. Blend with some of the boiling water until you get a smooth texture. Season with salt and pepper to taste.

lunch box 04

Dessert – Fruit Salad with Apples, Kiwis and Sliced Almonds

Prep time: 5 minutes

Ingredients:

  • ½ apple
  • 1 kiwi
  • Sliced almonds

Prep:

Peel the apple and kiwi. Cut them into pieces and sprinkle with a few sliced almonds.

lunch box 05

With these recipes, you’ll be excited once lunchtime rolls around! Whether you’re traveling, at school or at the office, now you know how to eat a balanced meal without the hassle thanks to these healthy recipes from the FizzUp trainer.

The Author

FizzUp Staff

FizzUp Staff

As passionate bloggers, the FizzUp Staff’s sole purpose is to motivate the community with insightful and fun articles. Team spirit is one of our core values, whether we’re at work or exercising together in the FizzUp Box.