28 Cold Lunch Ideas for Adults

By
Leah Goggins
Leah Goggins headshot
Leah Goggins

Leah Goggins is a digital fellow for EatingWell. Based in Birmingham, Alabama, she is a devotee of old movies, farmers' markets and Ina Garten's tomato sandwich with basil mayo recipe. Leah has a degree in news media and English from The University of Alabama.

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Updated on April 30, 2024
loaded cucumber and avocado sandwich
Photo: Jacob Fox

These lunch ideas for adults are perfect for toting to the office or enjoying at the kitchen table. Many of the lunches in this selection are quick to make and can be prepared and stored in the fridge. They also make more than one serving, so they're easy to pop in a cooler to share with family and friends. Whether heading to the beach or spending the day out shopping, you won't have to stop at a restaurant, which will save you time and money—not to mention extra calories.

During warm weather, you'll want to rely on these chill recipes, from veggie-packed sandwiches to fresh, no-cook salads. Recipes like our Caprese Pasta Salad and Loaded Cucumber & Avocado Sandwich are so tasty that you'll want to reach for them every day at lunchtime.

01 of 28

Cucumber Sandwich

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Cucumber Sandwich
Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Ruth Blackburn

This creamy, crunchy cucumber sandwich recipe strikes a lovely balance between decadent and light. The cream cheese–yogurt spread complements the crisp, refreshing cucumber while the hearty flavor and texture of the whole-wheat bread holds everything together. Removing the crust makes it more delicate than your average sandwich.

02 of 28

No-Cook Black Bean Salad

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No-Cook Black Bean Salad

A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.

03 of 28

Loaded Cucumber & Avocado Sandwich

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loaded cucumber and avocado sandwich
Jacob Fox

This loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.

04 of 28

Spinach & Strawberry Meal-Prep Salad

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spinach & strawberry meal-prep salad

One of our most popular salad recipes, Spinach-Strawberry Salad with Feta & Walnuts (see Associated Recipes), gets a makeover in these simple yet totally satisfying meal-prep spinach salad bowls. They require minimal prep and can be customized to your taste. Swap in roasted salmon for the chicken thighs, and almonds or pecans for the walnuts, and use any fresh berry that looks good at your market.

05 of 28

Cucumber Caprese Sandwich

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cucumber caprese sandwich
Brie Passano

We added cucumber and greens to the tomato to make this refreshing cucumber caprese sandwich flavored with pesto, fresh mozzarella and a sweet balsamic glaze.

06 of 28

Caprese Sandwich

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Caprese Sandwich
Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely

This caprese sandwich is fresh from the basil and hearty from thick, crusty ciabatta. The sun-dried tomatoes deepen the flavor. Topping the bread with a layer of basil leaves and using toasted bread helps to keep the sandwich from getting soggy if you need to make it a few hours ahead.

07 of 28

Chickpea Tuna Salad

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Chickpea Tuna Salad
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn

This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before (just be sure to keep the spinach separate and dress the salad right before serving).

08 of 28

Avocado Tuna Salad

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Avocado-Tuna Salad
Photography / Greg DuPree, Styling / Ruth BlackBurn / Julia Bayless

Jazz up a can of tuna with this easy avocado tuna salad recipe. Silky avocado adds creaminess that's cut with a hit of acidity from lemon and a briny punch from feta cheese. Romaine hearts and cucumber offer refreshing crunch.

09 of 28

Caprese Pasta Salad

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Caprese Pasta Salad
Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely

This light and fresh caprese pasta salad is brought together with a bright and tangy dressing, with fresh mozzarella pearls adding creaminess to every bite.

10 of 28

Avocado Tuna Spinach Salad

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Avocado Tuna Spinach Salad
Greg DuPree

Avocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.

11 of 28

Cucumber Salad, Hummus & Pita Bento Box Lunch

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Enjoy this refreshing bento box idea over your lunch break that combines cucumber salad, hummus, pita and more for a satisfying work lunch.

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Veggie & Hummus Sandwich

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Veggie & Hummus Sandwich

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

13 of 28

Meal-Prep Turkey Cobb Salad

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Cubed deli turkey takes the place of chicken, while Cheddar replaces blue cheese in this easy Cobb-inspired salad. The protein-rich turkey and cheese, plus eggs and bacon, give the salad staying power, so you won't get hungry an hour after you eat. Feel free to swap out the turkey for cooked chicken or chickpeas to mix things up. Serve the salad right away or pack it up in individual containers, and you'll be set for lunch for days.

14 of 28

Egg Salad Lettuce Wraps

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We love the retro vibe of these egg salad lettuce wraps. Iceberg lettuce makes a perfect low-carb swap for bread to serve the egg salad.

15 of 28

Lemony Lentil Salad with Feta

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Lemony Lentil Salad
Jason Donnelly

This delicious and healthy lentil salad comes together in just 30 minutes and makes a wonderful hot-weather meal. Serve with whole-wheat pitas, if desired.

16 of 28

Tuna Salad with Egg

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Tuna Salad with Egg
Photography / Jennifer Causey, Styling / Ali Ramee / Audrey Davis

This simple tuna salad with egg has a clean and balanced flavor. The capers and lemon bring acidity to help everything come together, and chopped arugula adds a peppery kick. Enjoy it with greens or on a slice of your favorite whole-grain bread.

17 of 28

White Bean & Avocado Sandwich

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White beans mash seamlessly into a creamy protein-packed spread for a satisfying healthy sandwich that makes for an easy lunch or dinner. Mix it up by trying it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar: Avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day.

18 of 28

Chopped Rainbow Salad Bowls with Peanut Sauce

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Chopped Rainbow Salad Bowls with Peanut Sauce

Make good use of crunchy and colorful seasonal produce in these meal-prep-friendly vegetable bowls. With just 30 minutes of prep, you get four healthy lunches that are ready to grab-and-go. We use bulgur, which cooks faster and is higher in fiber than brown rice, but you could swap in quinoa (or any hearty whole grain). Feel free to add chopped cooked chicken, shrimp or tofu for extra protein.

19 of 28

Spicy Salmon Sushi Roll-Ups

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Spicy Salmon Sushi Roll-Ups

These sushi roll-ups are filled with spicy salmon, crunchy carrot, cucumbers and creamy avocado. You can also serve these as bowls and chop the nori to sprinkle on top.

20 of 28

Prosciutto, Mozzarella & Melon Plate

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This perfect picnic for two is great for an outdoor date night or even just a quick, romantic dinner at home. The fresh fruit, vegetables and cheese pair perfectly with prosecco for sipping. Chocolate-dipped strawberries for dessert make the meal extra-special.

21 of 28

Chickpea Salad Sandwich

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Chickpea Salad Sandwich
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn

This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.

22 of 28

Fruit, Veggie & Cheese Plate

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Fruit, Veggie & Cheese Plate

This healthy fruit, veggie and cheese plate is easy and affordable to pull together for a fun snack-style dinner at home or can be packed up and enjoyed as an outdoor picnic.

23 of 28

Spicy Slaw Bowls with Shrimp & Edamame

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Spicy Slaw Bowls with Shrimp & Edamame

The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon.

24 of 28

Orange-Mint Freekeh Salad with Lima Beans

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Orange-Mint Freekeh Salad with Lima Beans
Jacob Fox

This salad is loaded with colorful produce: fresh mint, snap peas, radishes and oranges. For pretty snap pea slices, cut them into long, thin strips.

25 of 28

Turkey & Cheddar Lettuce Wraps

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Turkey & Cheddar Lettuce Wraps

Crispy green lettuce leaves hold the filling inside this low-carb turkey wrap. It's perfect for lunch or a quick, easy dinner on the go.

26 of 28

Chicken & Cabbage Salad Bowls with Sesame Dressing

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Everything you need (just four ingredients!) to prepare a week's worth of healthy, low-carb lunches can be found at your neighborhood grocery store. A bag of prechopped red and green cabbage serves as the crunchy low-carb base in these chicken salad bowls, which only require 10 minutes to assemble. Top with sesame-flavored almonds and a sesame dressing and you have one irresistible lunch you'll look forward to all week.

27 of 28

Tuna & Olive Spinach Salad

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Mediterranean Tuna-Spinach Salad

This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

28 of 28

Mason Jar Power Salad with Chickpeas & Tuna

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This power salad will keep you fueled for hours, thanks to 26 g of protein and 8 g of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens the greens enough so you don't need to massage or cook them to make them tender.

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