Healthy Lunch Ideas And Recipes For Kids And Adults

A person holding a plate of food

Mothers often get perplexed about what to pack for lunch for their kids. Even if you an office-goer, making a healthy lunch for the office every day feels no less than a job. To ease your preparation for healthy meals, we have come up with some healthy lunch ideas and recipes. Try these recipes and you are sure to love them.

Lemon-Herb Rice Salad

A bowl of salad on a plate

This simple yet healthy salad has the goodness of fresh herbs that add a unique flavor to it. Instead of white rice, you can also use brown rice, wild rice, or any other variety of your choice.


1/2 shredded carrot

2 cup white rice

1/4 cup oil

2 Tsp. brown sugar

1 bunch torn watercress

1/2 sliced onion

1 diced cucumber

2 Tbsp. rice wine vinegar

Lemon juice + zest

Salt & pepper

Roasted peanuts

Cilantro, mint, and basil to garnish


Take one strip of zest and heat it in oil for about 3-4 minutes. Set the lemon oil aside. Meanwhile, prepare the white rice and add 2-3 lemon zest strips to water. Discard the zest in the end and take rice in a bowl and allow it to cool. Now prepare the dressing with some lemon juice, brown sugar, wine vinegar, ground pepper, and salt. Mix the prepared lemon oil with this dressing after discarding the zest. Stir in the onion and allow it to marinate for some time. Add garnish items along with cucumber, carrot, and roasted peanuts to the rice bowl. Pour the dressing, mix everything, and serve.

Vegetarian Stuffed Peppers

If you are a vegetarian, incorporate stuffed peppers in your healthy meals. These peppers are filled with rice and bean along with cheese and seasonings. 


1 cup white rice (uncooked)

3/4 diced bell peppers

1 diced onion

2 cup vegetable broth

1 cup of corn

3/4 cup diced tomatoes

1 cup Pepper Jack cheese

10 oz. black beans

3 bell peppers (halved + seeds removed)

2 Tbsp. taco seasoning


Green onions


Cook rice along with tomatoes, onions, peppers, and vegetable broth. Sprinkle taco seasoning and green onions and cook for 17-18 minutes. Then add corn and beans and mix well. Fill the halved bell peppers with this rice mixture. Garnish with cheese and bake the peppers for half an hour in the oven preheated to about 350-400 degrees. Top with cilantro before serving. 

Tuna Avocado Salad

This 3-ingredient salad is rich in proteins, antioxidants, fiber, and vitamins. Vegetarians can swap tuna with tofu, tempeh, or even soybeans. 


1/2 mashed avocado

5 oz. can tuna 

Lemon juice to taste

Salt to taste


Mix the tuna salad ingredients well and serve. You can also add this tuna salad to your sandwich or even pizzas. 

Veggie Club Sandwich

The vegetable club sandwich is one of the easiest healthy lunch ideas for vegetarians. The sandwich is filled with tofu, veggies, and avocado spread. You can use peanut butter or any other nut butter instead of avocado spread. 


9 brown bread slices (sliced diagonally)

2 oz. smoked tofu

1/3 cup sun-dried tomatoes

1 Tbsp. fresh oregano (chopped)

1/2 pitted avocado

1 Tbsp. yogurt 

3/4 minced garlic cloves

1 cup baby spinach leaves

2 Tbsp. white wine vinegar

1/2 cup sliced onion

1 roasted red bell pepper 

1/2 cup sliced cucumber


Scoop the avocado, mash it and then blend it with garlic and yogurt. Stir in oregano and vinegar and pulse to form a smooth spread. Cut the bread slices diagonally and spread this mixture on one side of every slice. Top with smoked tofu, tomatoes, and arugula. Place a slice with avocado-side down and top it with onions, cucumbers, and roasted peppers. Repeat and create two more layers to form a club sandwich.

Use these healthy lunch ideas to prepare a healthy meal plan for your family!

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