healthy lunch

10 Healthy Lunch Ideas For Busy Working Moms

As a busy working mom, finding time to eat a healthy lunch can be a challenge. It’s easy to get caught up in work responsibilities and neglect the importance of fueling our bodies with nutritious foods. However, making time for a healthy lunch is crucial for maintaining energy, focus, and overall well-being.

Preparing your meal is one of the best ways to ensure you eat a healthy lunch. Not only does this save money compared to eating out or ordering delivery, but it also gives you more control over what you’re consuming. When you prepare your lunch, you can choose fresh, whole ingredients and avoid processed or unhealthy options that might be available at restaurants or cafeterias.

Of course, as a busy working mom, it’s not always easy to find the time or energy to prepare a healthy lunch from scratch. That’s why having some go-to recipes and meal-prep strategies can be incredibly helpful. In this post, we’ll provide 10 healthy lunch ideas that are easy to prepare, portable, and nutritious. Whether you’re looking for savory salads, mason jar meals, sandwiches, wraps, or leftover options, we’ve got you covered.

Savory Salads

Savory salads are a great option for busy moms who want to save time during the work week. With just a little prep work, you can make a batch of salads that will last several days in the fridge, making it easy to grab and go in the morning.

healthy lunch

Here are four different savory salad recipes that are packed with nutritious ingredients:

  1. Quinoa and vegetable salad: Cook quinoa and let it cool. In a large bowl, combine the quinoa with chopped vegetables like bell peppers, cherry tomatoes, and cucumbers. Toss with a simple vinaigrette made from olive oil, lemon juice, and your favorite herbs. You can add some protein, like grilled chicken or tofu.
  2. Greek salad with chicken: Combine chopped romaine lettuce, cherry tomatoes, cucumbers, red onion, and feta cheese in a large bowl. Add some cooked chicken breast (grilled or roasted) for protein. Dress the salad with a homemade Greek vinaigrette made with olive oil, red wine vinegar, lemon juice, and dried oregano.
  3. Black bean and corn salad: In a large bowl, combine black beans, corn, chopped bell peppers, cherry tomatoes, and avocado. Dress the salad with a simple lime and cumin vinaigrette made from olive oil, lime juice, cumin, and salt.
  4. Taco Salad: This salad features seasoned ground beef, lettuce, tomatoes, cheese, and tortilla chips. Make the beef and chop the veggies in advance, then assemble the salad before serving.

Once you’ve prepared your savory salads, store them in airtight containers in the fridge. When it’s time for lunch, grab a container and add any extra toppings or protein you’d like. These salads are not only healthy, but they’re also versatile and can be customized to your taste preferences.

Mason Jar Meals

Mason jar meals are a fun and convenient way to pack a nutritious lunch. Different ingredients are layered in a mason jar to stay fresh and not get soggy. Mason jars are portable and easy to transport, making them ideal for busy moms always on the go.

healthy lunch

Here are three different Mason jar meal ideas that are both healthy and delicious:

  1. Taco salad: Start by layering the bottom of the jar with your favorite salsa. Then add some cooked ground turkey or beef, chopped lettuce, black beans, corn, avocado, and shredded cheese. Top with some crushed tortilla chips or baked tortilla strips for crunch.
  2. Sushi bowl: Cook some sushi rice and let it cool. Layer the rice with sliced cucumber, avocado, pickled ginger, and some cooked shrimp or smoked salmon in a Mason jar. Drizzle with a mixture of soy sauce, rice vinegar, and honey.
  3. Layered Greek dip with pita chips: Start by layering the bottom of the jar with hummus. Then add chopped cucumbers, cherry tomatoes, red onion, and crumbled feta cheese. Top with some Kalamata olives and a drizzle of olive oil. Serve with some pita chips for dipping.

To assemble your Mason jar meals, add the dressing or sauce to the bottom of the jar. Then add the ingredients in layers, starting with the heaviest and ending with the lightest. Finally, add any toppings or garnishes on top. Shake the jar to mix everything and enjoy when it’s time for lunch.

Mason jar meals are not only healthy and convenient, but they’re also fun to make and customize to your taste preferences.

Sandwiches and Wraps

Sandwiches and wraps are a classic and convenient option for a healthy lunch. They’re easy to make, portable, and can be customized with various ingredients to suit your taste preferences.

healthy lunch

Here are some tips for making healthy sandwiches and wraps:

  1. Choose whole-grain bread or wraps: Opt for whole-grain options instead of white bread made from refined flour. Whole-grain bread and wraps contain more fiber and nutrients, which can help keep you feeling full and satisfied for longer.
  2. Add protein: Including a source of protein, such as turkey, chicken, tuna, or tofu, can help keep you feeling full and energized throughout the day. For a vegetarian option, you can add some sliced hard-boiled eggs or hummus.
  3. Load up on veggies: Vegetables are a great way to add flavor, texture, and nutrients to your sandwich or wrap. Add lettuce, spinach, tomato, cucumber, bell peppers, or shredded carrots.
  4. Use healthy spreads: Instead of using high-fat or high-calorie spreads like mayo or butter, consider using healthier options like avocado, hummus, or mustard.

Here are three different sandwiches and wrap ideas that are both healthy and delicious:

  1. Turkey avocado wrap: Spread mashed avocado on a whole-wheat tortilla. Add sliced turkey breast, chopped tomatoes, and lettuce. Roll up the wrap tightly and slice it in half. This turkey avocado wrap is packed with protein, fiber, and healthy fats.
  2. Veggie hummus sandwich: Toast two slices of whole-grain bread. Spread hummus on each slice. Add sliced cucumber, tomato, and red onion. Top with fresh baby spinach leaves. This veggie hummus sandwich is full of flavor and nutrients.
  3. Grilled chicken Caesar wrap: Grill some chicken breast and slice it thinly. Spread a whole-wheat tortilla with Caesar dressing. Add the sliced chicken, romaine lettuce, and some grated Parmesan cheese. Roll up the wrap tightly and slice it in half. This grilled chicken Caesar wrap is a healthier version of the classic salad, packed with protein and greens.

When making sandwiches and wraps, remember to be mindful of portion sizes and choose ingredients that fit your overall calorie and nutrient needs. With these tips and ideas, you can enjoy delicious and healthy lunch wraps or sandwiches on the go.


Leftovers are a convenient and budget-friendly option for a healthy lunch. Instead of throwing away excess food from dinner, you can repurpose it into a tasty and nutritious meal for the next day.

healthy lunch

Here are three different leftover ideas that are both healthy and delicious:

  1. Chicken and veggie stir-fry: Reheat leftover chicken and vegetables from last night’s dinner. Stir-fry them in a pan with soy sauce and garlic. Serve with brown rice or quinoa. This chicken and veggie stir-fry is packed with protein and fiber.
  2. Quinoa and black bean salad: Mix some cooked quinoa, black beans, and chopped vegetables like bell peppers, tomatoes, and red onion. Add some lime juice, cilantro, and a drizzle of olive oil. This quinoa and black bean salad is high in protein and fiber and can be enjoyed cold or heated up.
  3. Vegetable frittata: Mix some eggs with leftover vegetables like spinach, mushrooms, and onions. Pour the mixture into a greased baking dish and bake at 375°F for 15-20 minutes until the eggs are set. This vegetable frittata is an excellent source of protein and can be eaten hot or cold.

Remember, leftovers can be a great way to save time and money while still enjoying a nutritious and delicious lunch. By following these tips, you can make the most of your leftovers and enjoy a healthy lunch on the go.

As a busy working mom, it’s important to prioritize your health and well-being by eating nutritious meals throughout the day. Planning and choosing healthy lunch options can fuel your body and brain for optimal productivity and energy.

In this post, we’ve shared over ten healthy lunch ideas that are quick, easy, and delicious lunch ideas. From savory salads to mason jar meals, sandwiches, and wraps to leftovers, there are plenty of options depending on your taste preferences and schedule.

Remember, a healthy lunch doesn’t have to be complicated or time-consuming. With some planning and preparation, you can enjoy a nutritious and satisfying meal that will keep you going through the rest of your busy day.

We hope these delicious healthy lunch ideas have inspired you to try something new and take care of yourself in the midst of a busy schedule. Let us know in the comments which lunch idea is your favorite or if you have any other healthy lunch suggestions for busy working moms.


One Comment

  1. so many great lunch ideas, thanks

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