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 and dried cherries, but feel free to add other ingredients like crumbled bacon, cranberries, chopped jalapeno 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

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.

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Tostitos Scoops Tortilla Chips

Muir Glen USDA Certified Organic Medium Salsa

Lay's Classic Mix Variety Pack

Mott's Fruit Snacks, Assorted

Mrs. Fields Cookies, Rainbow Chocolate Chip

Nature Valley Trail Mix Bars, Chewy, Fruit & Nut

Wheat Thins Snacks, Sundried Tomato & Basil

Fisher Lightly Salted Mixed Nuts

Cheez-It Baked Snack Crackers, Original

Fresh Bananas

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 lunchable 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, provolone cheese, salami, pepperoni, black olives and green 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. 

Easy Lunch Ideas for Work — No Microwave or Fridge Needed

Recipe by InstacartCourse: LunchCuisine: AmericanDifficulty: Easy

Check out these easy packed lunch ideas for work — no microwave or fridge necessary.

Ingredients

• Turkey and cheese pinwheels

• High protein bento box

• Chicken salad

• Mini pepperoni pizzas

• Charcuterie board lunch

• Apple and peanut butter “sandwich“

• Mini ham and cheese sandwiches

• Chicken quesadilla

• Breakfast-inspired lunch

• Burrito bowl and chips

• BLT salad

• Grilled cheese

• Hummus and pita slices

• Veggies and dip

• Strawberry and yogurt parfait

• Beef tacos

• Pasta salad

• Pigs in a blanket

• Italian lunch box

• Kebabs

• Peanut butter and jelly sandwich

Directions

• Choose one of the lunch ideas above.
• Enjoy lunch ideas for work — no microwave or fridge necessary!

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
• 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.

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