Do you struggle with ideas for lunches? Do you refuse to spend too much time making lunch? Do you want to avoid the bloat that comes after a sandwich lunch? Here are 65 Quick Healthy Lunch Ideas For Home Workers.

How this blog happened

I got a new phone.  And I got ridiculously excited that I could create photo albums.

So I went through a few years of my photo gallery and realised how busy I’ve been taking photos of my lunches.  It comes with being rather passionate about healthy eating.


What you’ll see

Lunches from all seasons from autumn through to spring:

  • Hot lunches
  • Cold lunches
  • One-pot lunches
  • Smoothie lunches
  • Leftover lunches (a LOT of them!)
  • Downright weird lunches

There are no recipes here.  Just inspiration to gaze upon.  See how varied they are.


65 Quick Healthy Lunch Ideas For Home Workers – Perfect for home-workers

As a home worker, you have everything at your fingertips – fridge, hob, freezer.  And most importantly flexibility in your working day.

However, my husband takes to work similar lunches and heats them up in the kitchen at work.  Many of these are leftovers that are perfect cold too.  So on days you need to take lunch with you, you can still pack them up as a smoothie or packed lunch.


Perfect for tummies

The majority of these lunches are grain-free which automatically makes it easier for your tummy to enjoy.  They’re mainly meat, fish, eggs and veg.  I use a lot of eggs at lunchtime as they really are the perfect fast food. If your digestion is really compromised, then cooked veg over raw salads may be more helpful for you.


Variety is key

I can’t emphasis this enough.

You need variety to ensure you get vitamins & minerals for all the different colours of the rainbow. A red tomato delivers different nutrients to an orange pepper or a purple beetroot.   And you require them all to help:

  • feed your good gut bacteria
  • your immune system function
  • your brain work efficiently
  • keep your arteries clear
  • reduce inflammation
  • protect your cells from ageing
  • balance your hormones


STEP 1:  How to balance your plate

Aim for:

  • quarter protein
  • quarter either gluten-free grains or starchy veg
  • half non-starchy veg or salad


STEP 2: Personalise just for you

You’ll need to tweak it so your veg is suitable for whatever way of eating you follow – Low FODMAP, SCD, SIBO diets etc.

Just click on any photo to start.  You can zoom in if viewing on your mobile.



If you prefer to follow recipes, then my 14 Day Gut-Friendly Meal Plan with over 50 recipes for breakfast, lunch, dinner, snacks, drinks and condiments may be just the tummy-loving meal inspiration you need. I’ve incorporated all the variety of foods you need to keep your gut, immune system & hormones functioning perfectly.

Jane Barrett is a registered nutritionist and expert in digestive health helping women & children with digestive issues take control of their health through food. She offers support through meal plans, online courses & personalised 1:1 programmes on Zoom.