12 Healthy Desk Lunch Ideas That Keep You Going All Afternoon

Twelve easy, balanced lunch ideas for busy workdays, plus simple meal-prep tips so you avoid the afternoon slump.

The afternoon slump is real. A lunch that is mostly refined carbs, or a skipped lunch followed by snacks, often leaves you tired and unfocused by three o'clock. A balanced lunch with vegetables, protein and slow-release carbs tends to keep energy steadier.

These ideas are easy to prepare, travel well and work at a desk.

Bowls

1. Chicken and quinoa bowl: quinoa, grilled chicken, cherry tomatoes, cucumber, spinach and a lemon-olive oil dressing.
2. Teriyaki tofu bowl: brown rice, baked tofu, edamame, shredded carrot and red cabbage, with a light teriyaki sauce.
3. Burrito bowl: brown rice, black beans, corn, peppers, salsa, a few slices of avocado and a squeeze of lime.
4. Mediterranean bowl: bulgur wheat, chickpeas, roasted peppers, olives, cucumber, feta and a spoonful of hummus.

Salads that actually fill you up

1. Tuna and bean salad: canned tuna, cannellini beans, red onion, parsley and mixed leaves with a mustard dressing.
2. Lentil and roasted vegetable salad: green lentils, roasted squash and courgette, rocket and a few toasted seeds.
3. Egg and potato salad: boiled new potatoes with skin, two boiled eggs, green beans and a yoghurt-dill dressing.

Wraps and sandwiches

1. Hummus and veggie wrap: wholegrain wrap, hummus, grated carrot, spinach, roasted peppers and falafel.
2. Chicken and avocado sandwich: wholegrain bread, sliced chicken, avocado, tomato and lettuce.

Warm options

1. Vegetable and lentil soup: make a big pot on Sunday and portion it into containers. Add a slice of wholegrain bread.
2. Stir-fry leftovers: dinner's vegetable stir-fry with tofu or chicken, reheated.
3. Veggie-packed pasta: wholewheat pasta with a tomato sauce full of spinach, mushrooms and lentils.

Meal-prep tips

• Cook grains in bulk: rice, quinoa or bulgur keep in the fridge for about three to four days.
• Roast a tray of vegetables: use them in bowls, salads and wraps all week.
• Keep dressings separate: add them just before eating so salads don't get soggy.
• Use good containers: leak-proof containers with compartments make bowls easy.
• Store safely: keep lunches chilled and reheat until piping hot.

Smart snacks for the afternoon

If you get hungry before dinner, choose snacks with some protein or fibre: a piece of fruit with a handful of nuts, yoghurt, carrot sticks with hummus, or wholegrain crackers with cheese.

Rate your lunch

Snap your lunch from above and upload it to our healthy meal rater. Then read our guide on building a balanced plate for more ideas.