Healthy Lunch Salads on the Go

Posted: September 19, 2021 8:49 am

How often do you ask yourself the question, “What’s for lunch?” While eating is not optional in today’s world, it is important to consider nutritional recipes as you try to incorporate eating healthy into your busy lives. Learning unique salad prep ideas can help you to ensure that you are getting all the goodness of a balanced meal without sacrificing the time it takes to prepare these delicious recipes.

Consideration of ingredient options and flavor mixes will add a touch of excitement to your day when you least expected it! From traditional leafy greens, to protein-packed beans and whole grain pastas, the options of healthy lunches on the go are endless!

Protein comes in many forms other than meat, and vitamins and nutrients can come from various food sources. Are you ready to expand your knowledge of salad prep and indulge in the easy and healthy lunch rewards? Explore our delicious and nutritious lunch options below that are not only quick and easy, but an oh so scrumptious addition to your day.

Not Your Typical Salad

Eating the same salad day after day will get boring. A delicious salad does not have to be time-consuming and involve tedious prep. This fresh selection Kale Caesar Salad with Roasted Chick Peas, is a great option to include some of the richest nutritional components into your daily meal plan.


Because of their high dietary fiber, the roasted chickpeas in this recipe make it a hearty option for health benefits. As an added bonus, they are packed with fiber, potassium, iron, selenium, magnesium, and b vitamins, which all support excellent heart health! Romaine lettuce and kale are the greens that are used as the base of this recipe. These greens are of the dark, leafy green category and offer optimal doses of the antioxidant beta-carotene. This antioxidant is great for fighting off certain diseases in the body. With lime juice as a base for the dressing, the boost in vitamin C can help to strengthen the immune system. Optional add-ins such as broccoli, chicken, peppers, and Parmesan cheese can increase healthy fat intake, proteins, and vitamins that promote the healthful components of this dish. This salad can be easily packed to go with dressing on the side and kept fresh to be used throughout the week.

Mason Jar Recipes


Mason Jar recipes as a salad option offer quick and easy prep for a grab and go lunch option that many people often overlook! These recipes are great for grabbing a fork and indulging. This Healthy Taco Salad Recipe offers a Mexican flare that will make sticking to a healthy meal plan easy and fun! This meal option is also a unique gift idea for co-workers, family, and friends. Who doesn’t love a prepared meal that they did not have to put the time and effort into? Mason jar salad recipes are great because they take up minimal space in fridge storage and are easy to customize and keep fresh. By simply keeping the dressing at the bottom, stacking a hearty vegetable in between, then adding your protein if desired and delicate greens at the top, these recipes can stay fresh in the fridge for up to five days. You may want to be careful with this one. It can turn into an addicting hobby!

Nutrition for All


Not everyone enjoys the typical salad of lettuce, tomatoes, and cucumbers. Your decision to eat healthy does not have to compromise your personal taste preferences. One great variation from the rich green and loaded vegetable approach is the delicious and traditional Grilled Chicken Cobb Salad Recipe. This recipe typically calls for iceberg lettuce. This lighter green option does not have a strong, earthy flavor and is more desirable to a sensitive taste pallet. With bacon, hard-boiled eggs, and grilled chicken being 3 main ingredients, this salad is packed with protein while including ingredients that are more commonly enjoyed. Tomatoes, avocado, and cucumbers are optional vegetable components that add a boost of nutrition to this salad. Tomatoes are a major source of lycopene, which aids in reducing the risk of heart disease and cancer. Avocados have many properties that aid in inflammation of the skin and cardiovascular health, and cucumbers keep you hydrated, boost fiber in your body, and promote cardiovascular and bone health. In one small bowl, this salad for the not so eclectic palate packs a huge nutrition boost as a lunch on the go recipe.

Protein in All Shapes and Sizes

Typically, when we think of protein options, we consider what kind of meat we will need to add to our salad to add this nutrient; however, there are a variety of other non-meat options that can pack a nutritional punch for those that prefer to avoid the meat-eating route. Including protein in your diet is an important consideration for vegetarians. This recipe for a high-protein salad without the meat is a great option for a balanced diet and protein benefits. This High protein vegan salad is a quick and easy vegan lunch on the go. Salad prep for this meal is quick and easy and provides an optimal nutritional balance to this dietary preference. In this recipe, the hearty quinoa and marinated tofu replace the typical meat protein option, ensuring that vegetarians will consume the important protein components needed for bone and muscle strength. Sweet potatoes offer vitamin A for eye health, and considerable amounts of magnesium and potassium to support healthy nerve functions, heart beats, and muscle contractions. Selecting an oil such as grapeseed or rice bran offers optimal heart-healthy benefits to this salad option. Share this one with your carnivorous friends, and they will be shocked at how delicious and flavorful the vegan lifestyle can actually be!

Not so Green Salads

Who said salad has to consist of leafy greens? Have you ever considered beans as a base for your easy lunch on the go? Salads such as this Edamame Black Bean Salad are a tantalizing option to add diversity to planning healthy meal options. This salad is packed with protein including beans such as black beans and edamame, with the option to add more depend ending on your taste preference. Nutritional brown rice can be added as a mix in, and this option is another vegetarian approach to a protein-packed salad. The jalapeƱo in this recipe is great for boosting your metabolism to help excess calories burn. Along with the lime, the red bell pepper is a great nutrient for immune system health. Red bell pepper offers additional health benefits, such as protection against cardiovascular disease and some cancers. This salad is easily made in large portions and maintains a stronger shelf life in refrigerated storage. Another great benefit to the Edamame Black Bean salad is that it is an easily consumed lunch on the go with minimal mess and waste.

Pasta, Pasta, Pasta

If all else fails, you can never go wrong with a great pasta salad. For a nutritional pasta salad, choosing whole grains such a wheat noodles, brown rice, and other whole wheat flours, you can enjoy a leafless salad with varying health benefits. Unlike the dense nutritional content in white flour, whole wheat grains carry the trace minerals copper, magnesium, zinc, and iron along with fiber, b vitamins, antioxidants, and proteins. This Whole-Wheat Pasta Salad with Walnuts and Feta Cheese is a great option for the pasta salad lovers. Walnuts are a healthy fat in this salad that aid in lowering bad cholesterol levels. The feta cheese in this salad is high in calcium, aiding in healthy bone support. Pasta salads are great for making in large quantities and either sharing with crowds or storing for easy on the go lunch options for the following week. Whole wheat pasta salads are a great variation from leafy greens and when consumed in moderation offer a great balance to your diet.

Time to Enjoy!

With all the great salad varieties today, what reason do you have to avoid healthy eating? These quick and easy recipes are also delicious and offer a variety of customizable components to suit the taste preferences of just about anyone. Make ahead salad prep is quick and easy with minimal storage space needs. You can take your love of salads to the next level by incorporating fresh, new, and exciting ways to indulge in your meal prep plan. Mason jar salads make great gifts and conversation pieces, whereas traditional Chicken Cobb Salads are palet-friendly and enjoyed by all. Vegetarians can enjoy new ways to incorporate protein into their minimalistic diets by getting creative with their salad planning. Whole grain pasta salads can be comforting and filling for those times when you have a large appetite. Whether you are preparing for the busy week ahead or are determined to stay committed to a healthy meal plan, learning about healthy lunch options is a great way to improve your overall health and help you stay on track. We all need one less thing to worry about, why not start today? These delicious recipes will put you on the road to the carefree, healthy lifestyle that you have been longing for.