400 g
Fruit & veg per day
WHO recommends at least 400 g (five portions) of fruit and vegetables daily.
Source: WHO 2020
Healthy lunch ideas
Healthy lunch ideas for work, home and school — packed lunches, meal-prep boxes and quick hot lunches, with calories and protein for each.
Last reviewed: October 2026 · How we check our content
Lunch in numbers
~600 kcal
a sensible lunch for most adults
20–30 g
protein helps you stay full all afternoon
2
portions of vegetables or fruit is an easy lunch target
6 g
salt a day is the adult maximum — many shop sandwiches use a third
Packed lunches for work
| Lunch | kcal (approx.) | Protein |
|---|---|---|
| Chicken, quinoa, roasted veg and feta box | ~520 | ~35 g |
| Tuna, bean and sweetcorn salad with wholemeal pitta | ~480 | ~32 g |
| Hummus, falafel and salad wholemeal wrap | ~500 | ~18 g |
| Leftover chilli with brown rice | ~520 | ~32 g |
| Egg, spinach and new potato salad | ~430 | ~22 g |
| Soba noodle salad with edamame and tofu | ~480 | ~24 g |
Quick lunches at home
| Lunch | kcal (approx.) | Protein |
|---|---|---|
| Jacket potato with baked beans and a little cheese | ~480 | ~20 g |
| Lentil soup with a wholemeal roll | ~420 | ~18 g |
| Scrambled eggs, smoked salmon and rye toast | ~450 | ~30 g |
| Cottage cheese, oatcakes, cherry tomatoes and an apple | ~400 | ~22 g |
Healthy lunchbox ideas for kids
- Wholemeal sandwich or wrap with a protein filling (egg, chicken, tuna, hummus)
- A portion of vegetables — carrot or cucumber sticks, cherry tomatoes
- A piece of fruit instead of sweets
- Plain yoghurt or a small piece of cheese for calcium
- Water or milk, not fruit juice or fizzy drinks
Meal-prep tip
Cook a tray of grains and roasted vegetables on Sunday, then add a different protein each day for 4 quick lunches.
World health facts
All facts3.9M
Deaths from too little fruit & veg
Low fruit and vegetable intake was linked to about 3.9 million deaths in 2017.
Source: WHO
#1
Low whole grains: top diet risk
Too few whole grains was the leading dietary risk for death worldwide, ahead of sugar.
Source: GBD, The Lancet 2019
25 g+
Fibre adults need daily
Adults should get at least 25 g of natural fibre a day from vegetables, fruit, legumes and whole grains.
Source: WHO 2023
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Questions people ask
What is a healthy lunch for work?
A box with a protein (chicken, fish, eggs, beans or tofu), wholegrains and plenty of vegetables, around 400–600 kcal.
Are meal deals healthy?
Some can be. Choose a wholemeal sandwich or salad with protein, fruit or vegetables as the snack and water instead of a sugary drink, and check the salt traffic light.
What should I put in a healthy packed lunch?
A starchy food, a protein, a portion of fruit or vegetables, a dairy food and a drink of water or milk.
Sources
- • NHS: The Eatwell Guide
- • NHS Better Health: healthier lunchbox ideas
- • School Food Standards (England)
- • BDA Food fact sheets
General information based on UK public health sources, not medical advice. Calorie and nutrient figures are approximate. Speak to your GP or a registered dietitian before major diet changes, especially if you have a health condition such as kidney disease.