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50+ Healthy Cold Lunch Ideas to Keep You Energised

Gone are the days when packing a cold lunch meant a sad sandwich and a tupperware of wilted lettuce. Today, a cold lunch can be a vibrant plate filled with colours, textures, and flavours. Whether you’re heading to the office, school, or enjoying a picnic in the park, it’s essential to fuel your body with nutritious and satisfying meals. Below, we present over 50 healthy cold lunch ideas that you can prepare in advance, ensuring you eat well, save time, and avoid the midday slump.

1. Quinoa Salad Bowls

• Mediterranean Quinoa Salad: Cooked quinoa with cherry tomatoes, cucumber, olives, and feta cheese drizzled with olive oil and lemon juice.
• Asian-inspired Quinoa Bowl: Incorporate edamame, shredded carrots, and sesame seeds with a soy and ginger dressing.

2. Wraps and Rolls

• Wholemeal Chicken Wrap: Grilled chicken, mixed greens, and avocado wrapped in a wholemeal tortilla.
• Falafel and Hummus Wrap: Crispy falafels, fresh spinach, and a generous spread of hummus.

3. Veggie-packed Salads

• Chickpea Tabbouleh: A fresh salad made with chickpeas, parsley, mint, diced tomatoes, and bulgur wheat.
• Roasted Vegetable Salad: Seasonal vegetables roasted and served over a bed of spinach or mixed greens.

4. Bento Boxes

• Protein-Packed Bento: Hard-boiled eggs, cheese slices, nuts, and mixed berries for a balanced meal.
• Mediterranean Bento: Hummus, pita bread, olives, cucumber slices, and cherry tomatoes.

5. Pasta Salads

• Pasta Salad with Pesto: Wholegrain pasta mixed with basil pesto, sun-dried tomatoes, and spinach.
• Greek Pasta Salad: Fusilli pasta, olives, cucumbers, tomatoes, and a sprinkle of feta.

6. Cold Fish Dishes

• Smoked Salmon Salad: Rocket leaves, cream cheese, and cucumber topped with smoked salmon.
• Tuna Niçoise: Sustainable tuna with hard-boiled eggs, green beans, and olives on a bed of mixed leaves.

7. Grain Bowls

• Barley & Roasted Beetroot Bowl: Barley served with roasted beetroot, goat cheese, and arugula.
• Farro and Lentil Salad: A hearty dish featuring farro, lentils, diced vegetables, and a lemon vinaigrette.

8. Cheese Boards

• Cheese Plate: A selection of cheeses paired with apple slices, wholegrain crackers, and raw nuts.
• Charcuterie and Veggie Board: Various meats, cheese, olives, and an array of colourful raw vegetables.

9. Healthy Snacks

• Yoghurt Parfaits: Greek yoghurt layered with nuts and fresh fruit.
• Veggie Sticks with Dip: Carrot and celery sticks served with a zesty tzatziki.

10. Fruit-Based Salads

• Watermelon Feta Salad: Sweet watermelon cubes mixed with salty feta and fresh mint.
• Tropical Fruit Salad: A mix of pineapple, mango, and kiwi for a refreshing twist.

11. Smashed Avocado Dishes

• Avocado on Ryvita: Wholegrain Ryvita topped with smashed avocado, pepper, and a sprinkle of chia seeds.
• Avocado Salad: Cubed avocado tossed with cherry tomatoes and lime juice.

12. International Flavours

• Japanese Sushi Rolls: Cucumber and avocado sushi rolls served with soy sauce.
• Mexican Bean Salad: Black beans, corn, diced peppers, and avocado drizzled with lime dressing.

13. Rice Paper Rolls

• Fresh Spring Rolls: Rice paper filled with shrimp, cucumber, and mint served with peanut sauce.
• Tofu and Veggie Rolls: Rice paper rolls packed with tofu, lettuce, and vermicelli noodles.

14. Frittata Slices

• Vegetable Frittata: A slice of baked vegetable frittata rich in eggs, spinach, and peppers.
• Herbed Frittata: Soft frittata loaded with fresh herbs and seasonal vegetables.

15. Sweet Treats

• Energy Bites: Homemade balls made from oats, peanut butter, and dark chocolate chips.
• Nutty Granola Bars: Chewy bars packed with oats, nuts, and fruits.

Concluding Thoughts

The options for healthy cold lunches are virtually endless. By incorporating a variety of ingredients, you can ensure that your meals are both nourishing and enjoyable. With these 50+ healthy cold lunch ideas, you can keep mealtime exciting, wholesome, and energising. Preparing your lunches in advance can save time and help you stick to a healthy eating plan, ensuring every lunchtime is something to look forward to! Happy packing!