Save money, feel good and keep your energy up all day long with our cheap, healthy lunch ideas!
37 Healthy Lunch Ideas for Anyone on a Budget
Updated on Sep. 17, 2024
Prepping your own healthy lunch can be a bit time-consuming, but it’s well worth it. Eating a diet rich in nutritious foods like fruits and vegetables cuts your risk for heart disease, cancer, diabetes and obesity. Not only will this save you some serious money on medical bills later on, but eating a healthy lunch will keep you feeling light and energized all afternoon long.
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Save Your Money
If buying the occasional burrito from the office cafeteria seems like a good deal, it’s not. According to a survey in USA Today, the average American spends about $20 per week buying lunch in restaurants, and that adds up to over $1,000 per year. If you include ordering takeout and packing meals, that number jumps to $2,746 per year. Just imagine the amazing vacation you could plan with that kind of money! To start saving today, check out these healthy lunch ideas.
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Chickpea Salad Sandwiches
Total Time
15 min
Servings
6 servings
Nutrition Facts:
1 sandwich: 295 calories, 11g fat (2g saturated fat), 7mg cholesterol, 586mg sodium, 41g carbohydrate (9g sugars, 7g fiber), 10g protein.
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Turkey Spinach Salad with Maple Dressing
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
"My husband and I love to hike in New England," writes Jessica Gerschitz of Jericho, New York. "The maple syrup in Vermont is wonderful, and we always bring some home to extend the vacation spirit. This recipe I created reminds us of those lovely days."
Nutrition Facts:
3-1/2 cups: 387 calories, 22g fat (3g saturated fat), 126mg cholesterol, 617mg sodium, 30g carbohydrate (18g sugars, 4g fiber), 21g protein.
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Vegan Taco Salad
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
The best salads are made with ingredients that have different textures and complementary flavors. In this vegan taco salad, you'll love the crunch of the tortilla chips mixed with the sweet, crisp lettuce and "meaty" crumble mixture. —Taste of Home Test Kitchen
Nutrition Facts:
2 cups: 354 calories, 15g fat (2g saturated fat), 1mg cholesterol, 807mg sodium, 40g carbohydrate (7g sugars, 11g fiber), 17g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat, 2 fat.
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Chicken Avocado Wrap
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
I came up with this chicken avocado wrap while trying to figure out what to make for lunch one day. The recipe is now a favorite at my house. —Shiva Houshidari, Plano, Texas
Nutrition Facts:
1 wrap: 329 calories, 14g fat (2g saturated fat), 45mg cholesterol, 416mg sodium, 31g carbohydrate (5g sugars, 5g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1-1/2 starch, 1 vegetable.
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Turkey Pinto Bean Salad with Southern Molasses Dressing
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
This salad is a welcome alternative to the usual post-Thanksgiving fare. It's a tasty main dish loaded with good-for-you protein. —Lily Julow, Lawrenceville, Georgia
Nutrition Facts:
1-1/3 cups: 379 calories, 7g fat (1g saturated fat), 60mg cholesterol, 483mg sodium, 49g carbohydrate (19g sugars, 7g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 2-1/2 starch, 1 vegetable, 1 fat.
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Deli Turkey Lettuce Wraps
Total Time
25 min
Servings
6 lettuce wraps
From the Recipe Creator:
I used to make these during my training days when I worked at a restaurant in Hawaii. They're low fat, low carb, high protein, quick and delicious—a great choice before or after a workout. —Duncan Omarzu, Astoria, New York
Nutrition Facts:
3 lettuce wraps: 270 calories, 16g fat (4g saturated fat), 43mg cholesterol, 799mg sodium, 11g carbohydrate (4g sugars, 4g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
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Cool Beans Salad
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This protein-filled dish could be served as a colorful side dish or a meatless entree. When you make it, double the recipe—because it will be gone in a flash! The basmati rice adds flavor and texture, and the dressing gives it a bit of a tang. —Janelle Lee, Appleton, Wisconsin
Nutrition Facts:
1-1/3 cups: 440 calories, 19g fat (3g saturated fat), 0 cholesterol, 659mg sodium, 58g carbohydrate (5g sugars, 8g fiber), 12g protein.
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Chicken Pasta Salad
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
My family loves pasta salads, but usually they have too much mayonnaise or oily dressing. Using hummus gives this dish a great taste and texture, while also increasing its nutritional profile. Adding chicken (store-bought rotisserie chicken works well), makes this pasta salad a complete meal. —Jenny Lynch, Rock Island, Illinois
Nutrition Facts:
1-1/2 cups: 263 calories, 6g fat (1g saturated fat), 20mg cholesterol, 405mg sodium, 35g carbohydrate (3g sugars, 7g fiber), 16g protein. Diabetic exchanges: 2 starch, 1 lean meat, 1 fat.
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Hummus & Veggie Wrap-Up
Total Time
15 min
Servings
1 serving
From the Recipe Creator:
I had a vegan wrap that was similar to this once when I stopped at a diner while on a long and arduous walk. I enjoyed it so much that I modified it to my own taste and now have it for lunch on a regular basis. Everyone at work wants to know how to make it. —Michael Steffens, Indianapolis, Indiana
Nutrition Facts:
1 wrap: 235 calories, 8g fat (1g saturated fat), 0 cholesterol, 415mg sodium, 32g carbohydrate (4g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
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Orzo-Tuna Salad with Tomatoes
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Stuffed tomatoes provide endless options when you add meat, cheese, rice, veggies – or in this case, orzo. — Jenni Dise, Phoenix, Arizona
Nutrition Facts:
1 serving: 392 calories, 15g fat (5g saturated fat), 41mg cholesterol, 523mg sodium, 31g carbohydrate (6g sugars, 7g fiber), 34g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1-1/2 fat, 1 vegetable.
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Sesame Chicken Slaw Salad
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
I tasted many types of Asian chicken salad in California. When I moved back to Georgia, I wanted more. Here’s a gingery-sweet recipe using wonton strips. —Michelle Mulrain, Evans, Georgia
Nutrition Facts:
2 cups: 309 calories, 13g fat (2g saturated fat), 62mg cholesterol, 414mg sodium, 26g carbohydrate (15g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat, 1 starch.
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Better than Egg Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Tofu takes on the taste and texture of egg salad in this quick-fixing sandwich from Lisa Renshaw of Kansas City, Missouri.
Nutrition Facts:
1 sandwich: 266 calories, 9g fat (2g saturated fat), 5mg cholesterol, 692mg sodium, 31g carbohydrate (7g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 fat.
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Mediterranean Bulgur Bowl
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts
Nutrition Facts:
2 cups: 311 calories, 7g fat (2g saturated fat), 8mg cholesterol, 521mg sodium, 52g carbohydrate (6g sugars, 12g fiber), 14g protein.
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Herbed Tuna and White Bean Salad
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
This is a quick and delicious salad that can be made special for guests—or yourself—by grilling fresh tuna steaks instead of using canned. —Charlene Chambers, Ormond Beach, Florida
Nutrition Facts:
2 cups: 319 calories, 16g fat (2g saturated fat), 30mg cholesterol, 640mg sodium, 20g carbohydrate (3g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1 starch, 1 vegetable.
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Turkey Avocado Sandwich
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
With this recipe, two can enjoy the taste of something new and elegant in minutes. All you need to add is the ambiance for a bistro meal at home. —Karen Harris, Littleton, Colorado
Nutrition Facts:
1 sandwich: 464 calories, 27g fat (10g saturated fat), 63mg cholesterol, 995mg sodium, 30g carbohydrate (4g sugars, 6g fiber), 27g protein.
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Lemony Garbanzo Salad
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
Everybody goes for this super fresh salad with the cumin-coriander dressing, especially on warm days. —Sonya Labbe, West Hollywood, California
Nutrition Facts:
1 serving: 363 calories, 19g fat (3g saturated fat), 4mg cholesterol, 478mg sodium, 41g carbohydrate (10g sugars, 10g fiber), 11g protein.
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Pear Waldorf Pitas
Total Time
20 min
Servings
20 mini pitas halves
From the Recipe Creator:
Here's a guaranteed table brightener for a shower, luncheon or party. Just stand back and watch these sandwiches vanish. For an eye-catching presentation, I tuck each one into a colorful folded napkin. —Roxann Parker, Dover, Delaware
Nutrition Facts:
1 pita half: 67 calories, 2g fat (0 saturated fat), 0 cholesterol, 86mg sodium, 12g carbohydrate (3g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch.
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Avocado Egg Salad Toast
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I had a surplus of avocados after purchasing too many for an event. A few days later, I was making egg salad sandwiches for lunch and had the fantastic idea to use avocado to bind it together instead of traditional mayo. Not only was this version unbelievably delicious but the healthy fats in the avocado make this a much better option than the traditional mayo-laden version. —Shannon Dobos, Calgary, Alberta
Nutrition Facts:
2 pieces: 367 calories, 15g fat (4g saturated fat), 280mg cholesterol, 671mg sodium, 41g carbohydrate (4g sugars, 4g fiber), 18g protein.
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Honeydew & Prosciutto Salad
Total Time
30 min
Servings
12 servings
From the Recipe Creator:
For parties, I turn melon and prosciutto into an easy salad with a honey mustard dressing. To add zip, stir in fresh basil and mint. —Julie Merriman, Seattle, Washington
Nutrition Facts:
1 serving: 186 calories, 12g fat (4g saturated fat), 23mg cholesterol, 294mg sodium, 15g carbohydrate (13g sugars, 1g fiber), 7g protein. Diabetic Exchanges: 1 fruit, 1 vegetable, 1 medium-fat meat, 1 fat.
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Cobb Salad Wraps
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
A homemade dressing lightens up these refreshing tortilla wraps. The avocado, bacon, blue cheese and tomato deliver the flavors I enjoy most while keeping me on my healthy eating plan. —Lynne Van Wagenen, Salt Lake City, Utah
Nutrition Facts:
1 wrap: 372 calories, 14g fat (3g saturated fat), 65mg cholesterol, 607mg sodium, 32g carbohydrate (6g sugars, 6g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
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Peanut Butter, Honey & Pear Open-Faced Sandwiches
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
I work a 12-hour night shift at a hospital, and when I come home in the morning, I don't want to cook a big breakfast. I love these sandwiches because they're versatile; sometimes I use apples instead of pears and different cheeses, such as Brie or grated Parmesan. —L.J.Washington, Carpinteria, California
Nutrition Facts:
1 open-faced sandwich: 268 calories, 14g fat (4g saturated fat), 14mg cholesterol, 446mg sodium, 28g carbohydrate (13g sugars, 4g fiber), 11g protein.
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Skinny Cobb Salad
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This skinny version of Cobb salad has all the taste and creaminess with half the fat and calories. You can skip the coleslaw mix and use all lettuce, but I like the crunch you get with cabbage. —Taylor Kiser, Brandon, Florida
Nutrition Facts:
1 serving: 324 calories, 13g fat (3g saturated fat), 48mg cholesterol, 646mg sodium, 31g carbohydrate (11g sugars, 9g fiber), 23g protein. Diabetic exchanges: 2 lean meat, 2 fat, 1-1/2 starch, 1 vegetable.
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Yellow Squash Turkey Salad
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
With a wonderful mix of flavors, colors and textures, this impressive salad can be made in minutes for lunch with a friend or for a light dinner with your sweetie. It’s my favorite fast recipe! —Mildred Sherrer, Fort Worth, Texas
Nutrition Facts:
2 cups: 490 calories, 17g fat (3g saturated fat), 37mg cholesterol, 1170mg sodium, 61g carbohydrate (48g sugars, 7g fiber), 22g protein.
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Turkey Lunch-Box Wraps
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
These wraps taste wonderful cold or warmed in the microwave. They make a great brown-bag treat. —Denise Marshall, Jacksonville, Florida
Nutrition Facts:
1 wrap: 345 calories, 10g fat (3g saturated fat), 55mg cholesterol, 1450mg sodium, 36g carbohydrate (7g sugars, 4g fiber), 27g protein. Diabetic Exchanges: 3 very lean meat, 1-1/2 starch, 1 vegetable, 1 fat.
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Tropical Layered Chicken Salad
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
This is a fresh and delicious recipe that is a big hit whenever I take it to a potluck—it's always the first to go! —Frances Pietsch, Flower Mound, Texas
Nutrition Facts:
2 cups: 483 calories, 26g fat (4g saturated fat), 84mg cholesterol, 644mg sodium, 31g carbohydrate (21g sugars, 7g fiber), 33g protein.
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Cashew Chicken Salad Sandwiches
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
I think this is the best chicken salad recipe around! It’s good for you and quick to make, and it has wonderful flavor. —Peggi Kelly, Fairbury, Nebraska
Nutrition Facts:
1 sandwich: 463 calories, 26g fat (4g saturated fat), 48mg cholesterol, 720mg sodium, 36g carbohydrate (3g sugars, 2g fiber), 21g protein.
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Turkey Ranch Wraps
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
Here's a cool idea that's ready to gobble up in no time. It's a terrific use for deli turkey. Just add lettuce, tomato, green pepper, shredded cheese and ranch dressing for a flavorful blend. —Taste of Home Test Kitchen
Nutrition Facts:
1 each: 403 calories, 25g fat (9g saturated fat), 76mg cholesterol, 601mg sodium, 19g carbohydrate (3g sugars, 1g fiber), 26g protein.
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Grilled Chicken Salad with Blueberry Vinaigrette
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
We love adding grilled chicken to our salads in the summer, but the real star here is the vinaigrette made with blueberry preserves and maple syrup. This salad goes great with a fresh baguette and a frosty glass of minted lemonade. —Susan Gauthier, Falmouth, Maine
Nutrition Facts:
1 serving: 455 calories, 26g fat (7g saturated fat), 82mg cholesterol, 460mg sodium, 36g carbohydrate (27g sugars, 4g fiber), 24g protein.
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Microwave Egg Sandwich
Total Time
15 min
Servings
1 serving
From the Recipe Creator:
If you're looking for a grab-and-go breakfast for busy days, this high-protein sandwich is low in fat and keeps me full all morning. Plus, it's only about 200 calories! —Brenda Otto, Reedsburg, Wisconsin
Nutrition Facts:
1 sandwich: 218 calories, 4g fat (2g saturated fat), 12mg cholesterol, 751mg sodium, 30g carbohydrate (7g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
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Tropical Beef Wrap
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
For my finicky little ones, I create fast, tasty recipes like this tropical sandwich wrap. You can even use up leftover roast beef in a pinch. —Amy Tong, Anaheim, California
Nutrition Facts:
1 wrap: 522 calories, 20g fat (10g saturated fat), 100mg cholesterol, 1211mg sodium, 58g carbohydrate (21g sugars, 4g fiber), 26g protein.
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Edamame Salad with Sesame Ginger Dressing
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
This bright baby kale salad is packed with a little bit of everything: hearty greens, a nutty crunch, a zip of citrusy goodness and a big protein punch. It's pure bliss in a bowl. —Darla Andrews, Schertz, Texas
Nutrition Facts:
1 serving: 317 calories, 17g fat (2g saturated fat), 0 cholesterol, 355mg sodium, 32g carbohydrate (14g sugars, 8g fiber), 13g protein.
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Cilantro-Avocado Tuna Salad Sandwiches
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
Lime juice and cilantro in tuna salad – who knew? This recipe for avocado tuna salad came to me as a way to have a protein-packed meal with lots of pizzazz. —Heather Waldorf, Black Mountain, North Carolina
Nutrition Facts:
1 sandwich: 506 calories, 30g fat (8g saturated fat), 56mg cholesterol, 908mg sodium, 28g carbohydrate (3g sugars, 6g fiber), 30g protein.
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Fruited Turkey Wraps
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
This colorful wrap tastes great and is so good for you. It's packed with lean protein, fruit and veggies and wrapped in whole-grain goodness! —Lisa Renshaw, Kansas City, Missouri
Nutrition Facts:
1 wrap: 332 calories, 5g fat (0 saturated fat), 23mg cholesterol, 845mg sodium, 54g carbohydrate (25g sugars, 5g fiber), 17g protein.
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Warm Rice & Pintos Salad
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
During my undergrad years, my roommate taught me how to cook vegetarian dishes like brown rice with pintos. It's so versatile; you can turn it into a wrap or casserole. —Natalie Van Apeldoorn, Vancouver, British Columbia
Nutrition Facts:
1 serving: 331 calories, 8g fat (2g saturated fat), 7mg cholesterol, 465mg sodium, 50g carbohydrate (5g sugars, 9g fiber), 12g protein. Diabetic Exchanges: 2-1/2 starch, 2 vegetable, 1 lean meat, 1/2 fat.
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Fruity Peanut Butter Pitas
Total Time
5 min
Servings
2 servings
From the Recipe Creator:
My kids ask for these pita sandwiches all the time. They haven’t noticed that as good as the pitas taste, they’re good for them too.—Kim Holmes, Emerald Park, Saskatchewan
Nutrition Facts:
1 pita half: 324 calories, 17g fat (4g saturated fat), 0 cholesterol, 320mg sodium, 36g carbohydrate (13g sugars, 6g fiber), 12g protein. Diabetic Exchanges: 3 fat, 1 starch, 1 fruit, 1 lean meat.
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BLT Wraps
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
My mom and I used to make these easy wrap-ups for summer days at the lake with our entire family. These days, we love to bring them to picnics and days in the park. —Jonnah Burks, Brighton, Missouri
Nutrition Facts:
1 wrap: 409 calories, 25g fat (9g saturated fat), 31mg cholesterol, 689mg sodium, 31g carbohydrate (2g sugars, 3g fiber), 15g protein.
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Grilled Hummus Turkey Sandwich
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
I created this toasted sandwich last summer using homemade hummus and veggies from our garden. We really can't get enough! —Gunjan Gilbert, Franklin, Maine
Nutrition Facts:
1 sandwich: 458 calories, 23g fat (10g saturated fat), 63mg cholesterol, 1183mg sodium, 36g carbohydrate (3g sugars, 7g fiber), 28g protein.
