Finding affordable and nutritious lunch options can feel like a juggling act. You want something tasty, healthy, and easy to make without emptying your wallet. Fortunately, there are plenty of cheap healthy lunch ideas that can spice up your midday meal without breaking the bank. From simple sandwiches to vibrant salads, this list has got you covered with ten budget-friendly recipes that are as enjoyable to eat as they are easy on your budget.
Key Takeaways
- Cheap lunches can be nutritious and satisfying.
- Meal prepping helps save time and money.
- Using seasonal produce can lower costs and enhance flavors.
- Creative combinations of pantry staples can lead to tasty meals.
- Experimenting with leftovers can minimize waste and maximize flavor.
1. Simple Sandwiches
Sandwiches are a go-to for a reason! They're quick, easy, and you can pack them with all sorts of goodness. Plus, they're super budget-friendly, which is always a win. Let's be real, sometimes you just need something familiar and comforting, and a sandwich totally delivers.
Think of a sandwich as a blank canvas. You can really get creative here. Don't feel limited to just the basics. I mean, PB&J is a classic, but why not branch out?
Here are some ideas to get you started:
- Deli Delight: Load up on your favorite deli meats, cheeses, lettuce, and tomato. Add a little mayo or mustard for extra flavor.
- Veggie Powerhouse: Hummus, avocado, sprouts, cucumbers, bell peppers – the possibilities are endless! A hummus and veggie sandwich is a great way to get your veggies in.
- Peanut Butter Extravaganza: Okay, hear me out. Peanut butter with banana and honey? Peanut butter with sliced apples and cinnamon? Don't knock it 'til you try it!
Sandwiches are also great because you can prep a bunch of ingredients at the beginning of the week and then just assemble them each morning. It saves so much time when you're rushing to get out the door!
Don't forget about the bread! Experiment with different types – sourdough, whole wheat, rye, or even croissants if you're feeling fancy. And if you're trying to cut back on carbs, lettuce wraps are a surprisingly satisfying alternative. You can even try a pear-walnut sandwich for something different. Sandwiches don't have to be boring, so have fun with it!
2. Wraps
Wraps are like the cooler, more relaxed cousin of the sandwich. Seriously, who doesn't love a good wrap? They're super versatile, easy to customize, and perfect for a quick and healthy lunch. Plus, they're way less likely to fall apart in your bag than a sandwich – bonus points for that!
The best part about wraps is how adaptable they are. You can throw in pretty much anything you have on hand and create something delicious. Think of them as a blank canvas for your culinary creativity.
Here's a few ideas to get you started:
- Mediterranean Wrap: Hummus, feta, cucumber, tomatoes, and olives. Add some grilled chicken or chickpeas for extra protein.
- Spicy Black Bean Wrap: Black beans, corn, salsa, avocado, and a dash of hot sauce. So good!
- Turkey and Avocado Wrap: Sliced turkey, avocado, spinach, and a light vinaigrette. Simple but satisfying.
I've found that using different types of wraps can really change things up. Try whole wheat tortillas for extra fiber, or even lettuce wraps for a lighter, low-carb option. Don't be afraid to experiment with different spreads too – pesto, tzatziki, or even a little cream cheese can add a ton of flavor.
Wraps are also great for meal prepping. You can assemble them the night before and just grab them on your way out the door. If you're worried about them getting soggy, high-protein lunch wraps pack the wet ingredients separately and assemble them right before you eat. Easy peasy!
3. Chicken Salad
Chicken salad is a classic for a reason! It's super versatile and can be way more exciting than just chicken and mayo. The best part is how customizable it is to your taste and what you have on hand.
For the chicken, you can grab a rotisserie chicken to save time, or even cook some chicken in a slow cooker. Just shred it up after it's cooked. You can also try a curry chicken salad for a change of pace.
Here are some ideas to get you started:
- Binding Ingredients: Mayo, smashed avocado, plain Greek yogurt, or even cottage cheese can work!
- Mix-Ins: Grapes, apples, almonds, celery, hard-boiled eggs, pickles – the possibilities are endless!
- Serving Suggestions: Bread, wraps, croissants, or crackers. You can even eat it plain with a fork!
Don't be afraid to experiment! Base your ingredients on what's on sale at the store or what you have in your fridge. Chicken salad is all about using what you've got and making it delicious.
Side suggestions include a simple side salad or some chopped veggies. Have fun with it!
4. Charcuterie Bento Boxes
Estimated cost per meal: $6–8
Nothing says "party time food" like a charcuterie board. Take that party to work by packing it into a bento box!
Possible ingredients:
- Deli meats
- Pepperoni
- Cheese
- Crackers
- Pickles
- Fruit
- Nuts
- Jams
- Olives
- Carrots
- Cucumbers
- Zucchini
- Peppers
- Hummus
- Pretzels
Yes, we just packed girl dinner to go.
You can even finish off some of the random bits of snack items hiding in your pantry. Just don’t take the party vibes too far. Leave the confetti and balloons at home.
We can’t stop singing the praises of Aldi, especially when it comes to charcuterie items. If you’ve got one in your area, see how much you can save on lunches—and all your other meals too!
Pro tip: Wondering how you should flavor your chicken salad? Base your ingredients on the store sales and coupons.
5. Salads
Salads can be a fantastic way to pack a ton of nutrients into your lunch, and they don't have to be boring! The key is to prep ahead. Chop all your veggies on Sunday and store them in airtight containers. This way, throwing together a salad each morning is a breeze. Plus, you can totally customize them to your liking.
Don't forget to keep your dressing separate until you're ready to eat to avoid a soggy salad situation. Nobody wants that!
Here are some ideas to get you started:
- Asian Quinoa Salad: This one's not only tasty but also looks pretty. If you're not up for making your own dressing, grab a sesame soy ginger vinaigrette at the store.
- Cherry-Almond Farro Salad: Farro is packed with fiber, which will keep you full and prevent those mid-afternoon snack cravings.
- Soba Salad With Honey Ginger Dressing: It's a salad… made with noodles! You can even reuse that dressing from the Asian Quinoa Salad if you want.
6. Mason Jar Meals
Okay, so hear me out – mason jar meals are seriously underrated. They're not just for hipsters trying to look cute with their lunch; they're actually super practical and can save you a ton of money and time. Plus, they keep your food surprisingly fresh!
The key is layering correctly to avoid a soggy mess.
Think about it: dressing at the bottom, then your sturdy veggies, grains, protein, and finally, your delicate greens on top. When you're ready to eat, just shake it all up! It's like a mini salad bar in a jar, ready to go whenever you are. I've been doing this for a while now, and it's honestly changed my lunch game. No more sad desk lunches for me!
Mason jar meals are great because you can prep a bunch on Sunday and have lunches ready for the whole week. It's also a fun way to experiment with different flavor combinations and use up whatever veggies you have in the fridge. Plus, they're portable and eco-friendly!
Here's a basic layering guide to get you started:
- Dressing (vinaigrette, ranch, etc.)
- Hard veggies (carrots, cucumbers, bell peppers)
- Grains (quinoa, rice, pasta)
- Protein (beans, chickpeas, grilled chicken)
- Greens (spinach, lettuce, arugula)
I usually make 4-5 jars at a time, and they stay fresh in the fridge all week. It's a total lifesaver when I'm rushing in the morning. You can even add things like deli meat or hard-boiled eggs for extra protein. Trust me, give it a try – you might be surprised at how much you love it!
7. Soups
Soups are seriously underrated for lunch! The best part? You can make a big batch on Sunday and have lunch ready for the whole week. Plus, they're super versatile and can be packed with nutrients without costing a fortune. Think about it: a bag of lentils, some veggies, and broth can go a long way. You can find soup recipes that are budget-friendly and healthy.
Soups are a fantastic way to sneak in extra veggies and fiber. They're also hydrating, which is a bonus for staying energized throughout the afternoon. Don't be afraid to experiment with different flavors and ingredients to find your perfect soup combo.
Here are a few ideas to get you started:
- Lentil Soup: Packed with protein and fiber, this is a hearty and filling option.
- Tomato Soup: Elevate it with a grilled cheese sandwich for a classic combo.
- Chicken Noodle Soup: A comforting and nutritious choice, especially if you're feeling under the weather.
8. Pasta Salads
Pasta salad? Oh yeah, that's a lunch winner! It's like a party in a bowl, and the best part? You can totally make it your own. Plus, it's usually pretty cheap to throw together, which is always a win in my book. I love how versatile it is; you can literally toss in whatever veggies, cheeses, or meats you have hanging around in the fridge.
Here's the deal: pasta salads are awesome because you can prep a big batch on Sunday and have lunch ready for the whole week. No more sad desk lunches! And honestly, who doesn't love a cold pasta dish on a warm day? It's like a mini vacation for your taste buds. You can even get creative with the pasta shape – rotini, penne, farfalle – the possibilities are endless! Don't forget a tasty dressing to tie it all together. I'm a big fan of a simple vinaigrette, but creamy dressings work too.
Pasta salad is a fantastic way to use up leftover ingredients and reduce food waste. It's also a great option for picky eaters since they can customize their own bowl.
Here are some ideas to get you started:
- Mediterranean Pasta Salad: Olives, feta, sun-dried tomatoes, cucumber, and a lemon-herb vinaigrette.
- Italian Pasta Salad: Pepperoni, mozzarella, cherry tomatoes, basil, and Italian dressing.
- Veggie Power Pasta Salad: Broccoli, carrots, bell peppers, red onion, and a light vinaigrette.
And if you're feeling fancy, you can even add some grilled chicken or shrimp to boost the protein. Seriously, pasta salad is the ultimate customizable lunch. You can even try a soba salad for a change of pace. Get creative and have fun with it!
9. Tacos/Burrito Bowls
Who says Taco Tuesday has to be just one day? Let's spread the taco love all week long! Cook your meat and prep all those taco fillings on the weekend. Then, throughout the week, you can toss them in a tortilla, on some chips, or over a bed of rice. You can even mix it up day to day by swapping out those three base ingredients. It's all about keeping things interesting and delicious!
I've found a super easy way to make a big batch of taco meat. Just toss 3 pounds of frozen chicken, a packet of taco seasoning, a cup of water, and a 24-ounce jar of salsa in a crockpot. Cook it on low for 6–8 hours. Then, drain out some of the juice (but leave some in there!), shred up the chicken, and portion it out in containers for the week. Open a can of corn and chickpeas (plus whatever else you love) and put equal amounts in each container. This makes meal prep a breeze!
Then make separate bags of lettuce, cheese and tortilla chips for each day. Put your tacos or taco bowls together at lunch so they stay fresh. It’ll turn your midday meal into a fiesta for your mouth. You can even try this burrito bowl recipe for a quick and easy meal.
Tacos and burrito bowls are super versatile and budget-friendly. You can easily customize them with whatever veggies and proteins you have on hand. Plus, they're a great way to use up leftovers!
Estimated cost per meal: $5
10. One-Sheet Recipes
Okay, so maybe you're really short on time, or maybe you just hate doing dishes. Either way, one-sheet recipes are your new best friend. The beauty of these is that you toss everything onto a baking sheet, bake, and boom – lunch is served. Minimal effort, minimal cleanup, maximum flavor. What's not to love?
Think beyond just roasted veggies (though those are great too!). You can do sausage and peppers, chicken and potatoes, or even a sheet pan frittata. The possibilities are endless, and the cleanup is a breeze. Plus, it's super easy to scale up or down depending on how many people you're feeding.
One-sheet recipes are a lifesaver for busy people. They're quick, easy, and require minimal cleanup, making them perfect for a healthy and affordable lunch.
Here are some ideas to get you started:
- Sheet Pan Chicken Fajitas: Slice up some chicken, bell peppers, and onions, toss with fajita seasoning, and bake until tender. Serve in tortillas with your favorite toppings.
- Roasted Vegetable and Chickpea Bowl: Toss chickpeas and your favorite veggies (broccoli, carrots, sweet potatoes) with olive oil and spices, then roast until tender. Serve over quinoa or rice.
- Sausage and Veggie Bake: Slice up some sausage (chicken or turkey sausage works great), add some chopped veggies (like zucchini, bell peppers, and onions), and bake until the sausage is cooked through and the veggies are tender.
Don't be afraid to experiment with different flavor combinations and ingredients. The key is to cut everything into similar sizes so it cooks evenly. And remember, a little bit of olive oil and some seasoning goes a long way! You can even find some great healthy one-pan meals online to get you started.
Wrap It Up!
So there you have it—10 cheap and healthy lunch ideas that are easy on your wallet and your taste buds! With a little creativity and some simple ingredients, you can whip up meals that keep you energized and satisfied throughout the day. Remember, eating well doesn’t have to be expensive or complicated. Just grab some fresh veggies, whole grains, and your favorite proteins, and you’re good to go! Whether you’re meal prepping for the week or just looking for something quick to throw together, these ideas will help you stay on track without breaking the bank. Happy lunching!
Frequently Asked Questions
What are some easy sandwich ideas for lunch?
You can try classic options like peanut butter and jelly, turkey and cheese, or even veggie sandwiches with hummus and fresh vegetables.
How can I make wraps healthier?
Use whole grain tortillas and fill them with lean proteins like chicken or turkey, lots of veggies, and a light dressing or yogurt.
What ingredients do I need for a basic chicken salad?
You'll need cooked chicken, mayonnaise or yogurt, diced celery, grapes or apples, and some seasonings like salt and pepper.
What can I include in a bento box?
Fill it with a variety of foods like cheese, nuts, fruits, veggies, and some crackers or whole grain bread for a balanced meal.
How can I prepare salads in advance?
You can chop your veggies and store them in jars, adding the dressing only when you're ready to eat to keep everything fresh.
What is a one-sheet meal?
It's a meal where you cook all your ingredients on one baking sheet, like chicken and vegetables, making cleanup super easy!