Skip to main content

5 Healthy Homemade Lunch Ideas for Adults

Woman making salad in the kitchen

Working from home brings a whole new lunch scenario. Instead of grabbing something on the go, you can make lunch from the comfort of your kitchen with whatever ingredients you have on hand. Putting together a delicious, well-balanced lunch at home doesn’t have to mean considerable amounts of time away from your desk. In this article, we put together 5 healthy homemade lunch ideas for adults that are sure to inspire. 

Kale Salad with Avocado and Lemon

Try this superfood-packed dish that is sure to satisfy your taste buds.

Ingredients:

  1.  1 bunch of kale
  2.  1 cup extra virgin olive oil
  3.  1/3 cup lemon zest and juice (about 3 lemons)
  4.  1 avocado
  5.  Salt
  6.  Pepper

Directions:

  1.  Give the kale a good wash to remove excess dirt. Let the kale drain and then pat it down until the leaves are dry. Then, cut the kale into bite-size pieces.
  2.  Next, cut the avocado into small chunks and throw that into the bowl with the kale.
  3.  Mix in the olive oil and lemon zest using your hands, until the kale has been fully coated in the oil.
  4.  Massage the kale by working the olive oil and lemon zest in using your hands for around five minutes. Season with salt and pepper to your liking. Serve.  

Grilled Cheese with Spinach and Feta

Take your grilled cheese game to the next level by adding in spinach and feta, featuring many layers of cheese.

Ingredients:

  1.  ½ Tbsp olive oil
  2.  1 clove of garlic
  3.  ¼ lb of frozen cut spinach
  4.  Pinch of salt and pepper
  5.  2 ciabatta rolls
  6.  1 cup of shredded mozzarella cheese
  7.  1 oz feta cheese
  8.  Pinch of red pepper flakes (optional)

Directions:

  1.  Cook minced garlic over medium-low heat with a little bit of olive oil for 1-2 minutes, or until it begins to soften.
  2.  Once the garlic is cooked, add in the frozen spinach, cranking the heat up to medium. Let the spinach cook for about 5 minutes, or until most of the moisture from the spinach has evaporated. 
  3.  Grab the ciabatta rolls (or your favorite type of rolls). Add whichever type of sliced cheeses you want. Then, spoon the spinach mixture onto the rolls and add salt and pepper to your liking.
  4.  Place the sandwich inside of the panini press, letting it cook until crispy on both sides or until the cheese has fully melted.
  5.  If you don’t have a panini press, cook the sandwich on a skillet over medium-low heat. Serve warm.

Pasta Salad with Spinach and Green Beans

This Pasta Salad with Spinach and Green Beans is healthy and delicious with just a few ingredients.

Ingredients:

  1.  2 cups of cooked small tubular pasta
  2.  2 cups of chopped green beans
  3.  2 cups of shredded spinach
  4.  3 cloves of garlic, minced
  5.  ¼ cup of olive oil
  6.  ½ cup of Parmesan cheese
  7.  Salt to taste
  8.  Fresh lemon juice to taste

Directions:

  1.  First, cook the pasta per the instructions on the box.
  2.  After, add green beans and freshly chopped garlic to a pan. (Tip: add a little bit of olive oil to the mixture to keep the ingredients from sticking).
  3.  Sauté the green beans and garlic long enough for the green beans to turn bright green and become tender. Once the garlic becomes fragrant, you’ll know the ingredients have fully cooked.
  4.  Incorporate the green beans and garlic with the cooked pasta. Add in a little more olive oil to make the salad nice and creamy.
  5.  Place the pasta salad in the fridge for 30 minutes to 1 hour to keep it cool and prevent the spinach from wilting. Once the pasta has cooled, pull it out of the fridge, mix in your spinach, and enjoy!

Tomato Avocado Pressed Sandwich

This Tomato Avocado Pressed Sandwich is a quick and healthy lunch for a busy work day.

Ingredients:

  1.  4 slices bread
  2.  1-2 Tablespoons mayonnaise
  3.  Cayenne pepper, to taste
  4.  1 small Roma tomato, sliced thin
  5.  1/2 avocado, sliced thin
  6.  8 slices cheese (your favorite kind)

Directions:

  1.  Pull out your favorite loaf of bread from the pantry. Then, spread a layer of mayonnaise onto each slice (or substitute mayonnaise with your favorite condiment).
  2.  For a little extra heat, add a sprinkle of cayenne pepper to the slices of bread.
  3.  Then, stack neatly slices of avocado and tomatoes that are then topped off with your favorite kind of cheese.
  4.  If you have a panini press, place the sandwich inside and let it cook for 2 – 3 minutes, or until the cheese is nice and melted. If you don’t have a panini press, then broil the sandwich in the oven for a few minutes, or until the bread is toasted to a golden brown color. 

Sweet Potatoes with Stuffed BBQ

Try these tasty stuffed taters that are melt-in-your-mouth good.

Ingredients:

  1.  2 medium sweet potatoes, halved
  2.  1 lb. boneless skinless chicken breasts, cooked and shredded
  3.  1/3 cup BBQ sauce (less/more, to your taste)

Directions:

  1.  First, preheat the oven to 425 degrees Fahrenheit.
  2.  Grab a few sweet potatoes and cut through them, down the middle. Next, place the potatoes on a baking sheet, cut side up.
  3.  Place the potatoes in the oven for around 30 minutes and let them roast until tender. The roasting time will vary depending on the size of the sweet potatoes.
  4.  Cook and shred the boneless skinless chicken breasts. Combine the shredded chicken with BBQ sauce in a saucepan over medium to medium-low heat. Cook for 5 – 10 minutes, or until the mixture is warmed through.
  5.  After the potatoes have fully roasted, pull them out of the oven. Let them cool for a few minutes before adding in the BBQ mixture. Top the sweet potatoes with as much of the mixture as you prefer and garnish with your favorite leafy greens.

Whenever lunch hour approaches, you now have a list of healthy homemade lunch ideas for adults to inspire you. Don’t skip out on lunch because you don’t want to waste too much of your work day when you can create simple and healthy meals in no time. Now, get in the kitchen and try out one of our health homemade lunch ideas for adults! For additional resources, check out the Learning Center for articles on nutrition, diet, and more.

young woman tossing hair

Not sure which Centrum product is right for you?

Choose Your Centrum