Top 10 Healthy Cold Lunches

Our Dietitians’ Top Cold Lunch Recipes:

1. Creamy Tuna Pasta Salad

2. Quick Kombu Pesto Couscous Salad

3. Colourful Jar Salad

4. Refreshing Egg Salad Sandwich

5. Tofu Sandwich Spread

6. Quick Spicy Avocado Wrap

7. Mediterranean Lunch Box

8. Italian-Style Lunch Box

9. Colorful Rice Bowl

10. Spring Buddha Bowl

More and more people are looking for quick, healthy, and balanced lunches to save on restaurant meals, free up time, and keep their energy levels steady. Cold lunches are perfect for this: convenient, ready-to-eat, and easy to prep ahead, all while packing a nutritional punch.

A balanced cold lunch should include protein and fibre to keep you satisfied. Check out these recipes from our registered dietitians and nutritionists that follow these principles and fit seamlessly into your daily routine!

Loaded Salads

Loaded salads are a go-to for a quick, complete, and filling cold lunch. Here are a few ideas to spark your inspiration:

1. Creamy Tuna Pasta Salad

Bursting with flavour and wholesome ingredients, this salad is perfect for a quick, satisfying meal. Tuna brings lean protein, while whole-grain pasta delivers complex carbs for lasting energy.

2. Quick Kombu Pesto Couscous Salad

A delightful mix of crisp veggies and the umami kick of kombu pesto. Kombu, a seaweed, adds essential minerals and a unique twist to this salad.

3. Colourful Jar Salad

This salad is a vibrant rainbow of freshness! Packed with a variety of veggies, it’s easy to customize to your taste. Prep it on the weekend and store portions in airtight containers. Just keep the dressing separate to prevent wilting before you dig in.

Wraps and Sandwiches

Wraps and sandwiches are lunchtime staples, and there are tons of ways to make them as nutritious as they are tasty.

4. Refreshing Egg Salad Sandwich

Simple, balanced, and delicious, this egg salad sandwich is a great pick for anyone craving a quick, filling lunch. Eggs provide protein and healthy fats.

5. Tofu Sandwich Spread

A creamy tofu-based spread packed with herbs and spices, offering a protein-rich vegan option. This sandwich is perfect for those looking for something healthy and light.

6. Quick Spicy Avocado Wrap

This flavourful wrap, with a spicy filling layered over creamy avocado, is a great way to mix up your lunches. Avocado brings healthy fats, and tossing in leftover fondue meat makes it a practical, no-waste option.

Pro Tip: Save time in the morning by pre-chopping ingredients or whipping up your favourite spread ahead of time. You’ll just need to assemble your lunch quickly before heading to work or school.

Lunch Boxes

Lunch boxes are perfect for a quick, balanced, and portable meal. They’re easy to throw together with whatever you have on hand and can be endlessly customized! Just combine:

• A protein source (e.g., eggs, tofu, chicken, legumes)
• Raw or pickled veggies (e.g., carrots, mini cucumbers, bell peppers, pickles)
• A carb source (e.g., crackers, fruit, bean salad)
• A healthy fat source (e.g., nuts, dip, avocado)

And you’re good to go!

7. Mediterranean Lunch Box

Inspired by Mediterranean flavours, this lunch box includes fresh veggies, chickpeas, olives, and a touch of feta. It’s a meal that balances plant-based protein, healthy fats, and fibre.

8. Italian-Style Lunch Box

A tasty and balanced option inspired by Italian antipasti. This lunch box blends protein, healthy fats, and freshness with a mix of cheese, nuts, fruit, veggies, and quality deli meats. It’s perfect for a cold lunch that fuels energy and enjoyment without compromise.

Pro Tip: For busy days, prep your lunch box the night before and store it in the fridge. Just grab it and go in the morning.

Meal Bowls

Meal bowls are a crowd favourite for good reason: they’re colourful, nutritious, and endlessly versatile. Here are two great options:

9. Colorful Rice Bowl

This bowl pairs wild rice, a fantastic whole grain, with fresh veggies and a homemade dressing for a balanced vegan meal. It’s a hit with vegetarians and anyone looking to cut back on meat.

10. Spring Buddha Bowl

This vibrant, colourful dish is loaded with seasonal veggies, whole grains, and plant-based protein. It’s the perfect meal to feel refreshed and energized all day long.

Pro Tip: To switch up the flavours and tailor the recipe to your taste, try different whole grains (like quinoa, sorghum, bulgur, brown rice, or wild rice) and tweak the dressing to your liking (olive oil, balsamic vinegar, etc.).

Make These Recipes Your Go-To for Healthy, Cold Lunches!

Cold lunches that simplify your life and boost your energy!

Save time, skip boring meals, and stay on top of your game with these healthy, balanced cold lunch ideas! From tasty salads to hearty wraps and nourishing bowls, these meals make eating well stress-free and quick. The result? More energy, better focus, and more productive days.

Need a meal plan tailored to your lifestyle? Book an appointment with a registered dietitian nutritionist to help you reach your goals more easily, whether it’s improving digestion, stabilizing your weight, or boosting your performance.