25 Easy Lunch Ideas for Work — No Microwave or Fridge Needed

If your workspace lacks a microwave or fridge, packing a healthy and satisfying lunch can be tricky — you may even feel tempted to hit up the vending machine or a drive-thru restaurant instead. However, you shouldn’t let this stop you from meal planning creative lunches to pack in your lunchbox. 

If you’re tired of making boring meals, try these easy lunch ideas for work — no microwave or fridge necessary. Just add an ice pack or store it in a thermos to maintain food safety if the recipe contains perishable ingredients.

1. Turkey and cheese pinwheels

Turkey pinwheels are a quick and healthy packed lunch idea. All you have to do to prepare this lunch is spread mayo on a tortilla and add turkey, cheese and lettuce. Next, roll the tortilla tightly and slice one-inch sections for an easy lunch to eat on the go!

Meal prep tip: Insert a toothpick into each pinwheel to prevent it from unraveling.

 2. High protein bento box

Protein is critical for providing you with enough energy to get through your day, so try creating a high protein bento box. Foods to incorporate include hard-boiled eggs, salami, turkey roll-ups, sliced cheese, nuts and edamame. Add a side of hummus or peanut butter to the bento box for dipping. 

Meal prep tip: Use an insulated container with different compartments to separate your food. 

 3. Chicken salad

Chicken salad is a delicious and healthy lunch that’s easy to prepare in advance for the rest of the week. This recipe incorporates pecans, but feel free to add other ingredients like crumbled bacon, cranberries, chopped jalapeño and halved grapes.  

Meal prep tip: Pair each chicken salad portion with cucumber slices, lettuce wraps or crackers.

4. Mini pepperoni pizzas

Who doesn’t want pizza for lunch? To achieve this pizza-inspired lunch, spread pizza sauce on a whole wheat sandwich thin or pita and add mozzarella cheese and pepperoni on top. This recipe suggests additional toppings like sliced green peppers and olives. 

Meal prep tip: Prep ingredients in separate sections of the container and wait to assemble pizzas until lunchtime. 

 5. Charcuterie board lunch

A charcuterie board is a delicious appetizer that doesn’t need to be heated or refrigerated. All you need are crackers, cheese slices,  a sliced cold cut of your choice and fruit. This recipe includes prosciutto, mozzarella and grapes, but feel free to use whatever appeals to you. 

Meal prep tip: Tightly wrap cured meats in plastic wrap to ensure freshness. 

 6. Apple and peanut butter “sandwich”

A twist on the classic PB&J, this recipe uses apple slices, peanut butter and granola to create a sweet and salty lunch. If you have a sweet tooth, feel free to sprinkle chocolate chips on top as well. 

Meal prep tip: Soak the apple slices in honey-diluted water to prevent them from browning.

 7. Mini ham and cheese sandwiches

Ham and cheese sandwiches are a classic lunch, and all you need is crackers, ham and cheddar cheese slices to create this recipe. Pair with a fruit and vegetable of your choice for a satisfying meal. 

Meal prep tip: Store crackers in a container to prevent them from breaking during your commute to work. 

 8. Chicken quesadilla

You don’t need to do a lot for this lunch idea for work. Just cut a chicken quesadilla into wedges and serve with chips and guacamole for a yummy Mexican-inspired lunch. 

Meal prep tip: Add a layer of lemon or lime juice on top of the guacamole to keep it from oxidizing.

 9. Breakfast-inspired lunch

Everyone loves breakfast for dinner, so why not have breakfast for lunch? This recipe features mini pancakes, cheese slices and sausage patties with yogurt and fruit on the side for a balanced meal.  

Meal prep tip: An insulated three-compartment container will preserve heat and make this easy to take on the go.

10. Burrito bowl and chips

This chipotle chicken quinoa burrito bowl is both healthy and delicious. Serve with tortilla chips on the side for easy scooping. 

Meal prep tip: Keep ingredients in separate compartments and assemble when ready for lunch.

11. BLT salad

A healthy spin on the classic BLT, this salad will have you looking forward to lunchtime. Serve with homemade ranch dressing on the side. 

Meal prep tip: Store croutons in a sealed container.

12. Grilled cheese

A universal favorite, a grilled cheese sandwich is sure to brighten up your work day. Swap white bread for wheat and pair with sliced veggies, fruit and nuts for a nutritional meal. 

Meal prep tip: Wrap your sandwich in foil to preserve some heat.

13. Hummus and pita slices

This vegetarian lunch box includes hummus, cucumber slices, cherry tomatoes and kalamata olives. You can incorporate ingredients like white beans, pretzels and feta cheese cubes. 

Meal prep tip: Add a few drops of olive oil to the hummus to preserve moisture.

14. Veggies and dip

Health-conscious folks will love this veggie and dip lunch idea. All you have to do to create it is add vegetables of your choice along with your favorite homemade veggie dip, ranch or guacamole. Fruit makes a great side to this no-heat lunch option. 

Meal prep tip: Store veggies in a plastic bag or container to maintain freshness.

15. Strawberry and yogurt parfait

A yogurt parfait is a sweet and tasty snack. To make it into a balanced meal, add a hardboiled egg on the side for another source of protein. 

Meal prep tip: Keep the granola in a separate compartment to avoid fogginess. 

16. Beef tacos

These fajita-style beef tacos would make a flavorful lunch and can be wrapped in foil to preserve heat. Serve with a side of corn and a sweet treat for a lunchtime dessert. 

Meal prep tip: Add a lime wedge to your lunchable for a zesty and fresh taste. 

17. Pasta salad

Pasta salad is a light and refreshing meal that doesn’t need to be heated. This recipe includes cherry tomatoes, mozzarella cheese, pepperoni, black olives and yellow bell pepper.  

Meal prep tip: Keep the Italian dressing on the side and pour over the pasta salad when it’s time to enjoy.

18. Pigs in a blanket

This popular appetizer makes a tasty adult lunchable! Add a side of your favorite fruit and veggies to complete your meal.

Meal prep tip: You can freeze pigs in a blanket on a baking sheet and thaw when needed. 

19. Italian lunch box

This Italian-inspired lunch features tomato, mozzarella and basil skewers. Pair with turkey and prosciutto roll-ups, roasted red peppers and olives. Dates serve as a healthy lunchtime dessert.  

Meal prep tip: Use a muffin liner to portion out the hummus. 

20. Kebabs

These lunch kebabs are super easy to assemble. Just add sliced turkey, cheese bread and avocado to a skewer and voila — you have a fancy adult lunch with no heat necessary.  

Meal prep tip: If you’ve run out of skewers, rosemary stalks work as a great alternative. 

21. Peanut butter and jelly sandwich

A classic and favorite lunch sandwich, PB&J’s can be made for work. Feel free to sub any of your favorite peanut butter alternatives like almond butter, cashew butter or sunflower seed butter. 

Meal prep tip: Spread peanut butter on both sides of the bread to prevent it from getting soggy. 

22. Trail mix

Trail mix is a quick and nutritious lunch option — perfect for those on the go. You can customize it to your liking by combining different types of nuts, dried fruits, seeds and a touch of something sweet like dark chocolate or yogurt-covered raisins. 

Meal prep tip: Prepare your trail mix in bulk at the beginning of the week and portion it into small, grab-and-go containers to make lunchtime easy and convenient.

23. Leftover pizza

Leftover pizza is a satisfying and no-fuss lunch option that tastes just as good the next day. Using leftover food is a great way to reduce food waste and enjoy a comforting meal without any additional prep.

Meal prep tip: Reheat your pizza in a skillet on the stovetop for a crispy crust and melty cheese, or pop it in the oven for a few minutes to revive that fresh-out-of-the-oven taste.

24. Veggie wraps

Veggie wraps are a fresh and flavorful lunch option. You can fill it up with a variety of colorful vegetables, hummus and a protein of your choice, like grilled chicken or tofu. 

Meal prep tip: Prepare all your wrap ingredients ahead of time and store them in separate containers. Assemble a fresh wrap each morning without any hassle.

25. Avocado toast

Avocado toast is a trendy and delicious lunch option that combines creamy avocado with crispy bread. Top it with extras like a poached egg, cherry tomatoes or a sprinkle of chili flakes for added flavor and nutrients. 

Meal prep tip: Mash your avocados with a bit of lemon juice and store them in an airtight container to prevent browning. 

What should I pack for lunch?

Lunch should consist of a healthy balance of protein, fruit, vegetables, grains and dairy. We’ve listed some ideas you can mix and match below: 

Protein

• Chicken 
• Turkey
• Ham
• Eggs
• Beans
• Tofu
• Hummus

Fruit 

• Apple
• Strawberries
• Banana
• Watermelon
• Grapes
• Pineapple

Vegetables

• Carrots
• Celery 
• Bell peppers
• Lettuce 
• Cucumber
• Broccoli

Grains

• Bread
• Rice
• Pasta
• Quinoa
• Whole-grain crackers
• Corn

Dairy

• Milk
• Cheese 
• Yogurt

Lunch ideas for work FAQ

We’ve answered some common questions to help you get started creating delicious meals for work. 

Meal planning for your lunch is a great way to prepare healthy meals to eat throughout the week — even if your office lacks a microwave or fridge. And to make meal planning easier, remember that you can order groceries online with Instacart.