Truth be told: Despite being a seasoned recipe creator, every day I find myself staring into the chaos of my refrigerator and pondering, What should I have for lunch…again?? Deciding on a lunch for the workweek, particularly, can seem as thrilling as doing laundry.
However, once I began focusing on the lunch options that left me feeling the best for the remainder of the day, I developed a few guiding principles that I strive to adhere to, regardless of my pantry and fridge contents. Nowadays, my at-home lunches (or lunch at my desk) satisfy the following conditions:
1. Interesting enough that I’m not tempted to settle for a subpar salad instead
2. Constructed with ingredients I already have on hand
3. Substantial and energizing, they shouldn’t lead to an immediate post-meal slump
4. Should take no more than 5-10 minutes to prepare
5. More focused on assembling/combining items rather than actual cooking
Below, I’ll share three straightforward lunches that I adore and that frequently appear in my kitchen.
Enhanced Tuna Salad
The “enhancement” consists of a handful of diced peperoncini and a splash of their brine, though any chopped pickles with brine (Dill pickles! Kimchi! Sauerkraut!) can bring exciting liveliness and brightness to the standard tuna salad.
Toss some lettuce (Bibb, romaine, or iceberg work well) with lemon, high-quality olive oil, and salt and pepper in a bowl. Lay out the lettuce on a plate or shallow dish and add some sliced avocado on top.
Drain two 5-oz. cans of tuna and add to the mixing bowl. Include the saucy elements: a generous spoonful of mayonnaise (or olive oil if you avoid mayo), a small scoop of Dijon mustard, a few dashes of hot sauce, and a squeeze of lemon juice or a splash of your go-to vinegar. Next, stir in any combination of crunchy add-ins: 2 chopped celery stalks, ¼ diced red onion or some shallots or scallions, a small handful of fresh herbs (my go-to’s are dill or parsley), and, importantly, 2-3 diced peperoncini along with a splash of their brine. Season with salt and pepper. Mix everything thoroughly until well combined. Serve a large spoonful over the salad and dig in.
Alternative ideas with tuna salad: Mash some avocado onto toasted whole grain bread and top with tuna salad for an open-faced sandwich, or pair with hearty crackers like Wasa or crispy Norwegian flatbreads.
Elevated Lentils with a Fried Egg
I often prepare a pot of lentils and a sheet pan of roasted vegetables to enjoy with various meals during the week. Realizing I primarily savor lentils warm significantly changed my perspective and made them a more appealing lunch choice.
Toss some arugula or other peppery greens with lemon, high-quality olive oil, and salt and pepper in a mixing bowl. Place the greens on a plate or shallow dish. Heat 1 cup of cooked lentils (French, brown, or green) and mix with 1 cup of leftover roasted veggies in the same bowl. Season with a tiny splash of red wine vinegar or a squeeze of lemon juice, drizzling with olive oil, salt, and pepper. Optionally, add some Parmesan shavings and/or thinly sliced scallions. Spoon the warmed lentils over the greens and top with a runny fried egg.
Everything Sandwich
Whenever I have a seeded whole grain sandwich loaf (Lost Bread Co. has an amazing one at my neighborhood farmers market in Brooklyn), these towering everything sandwiches — inspired by traditional hippie food — consistently end up in my lunch rotation. Picture these as a salad packed between two slices of bread. Like any good salad, an everything sandwich features a variety of flavors and textures.
Spread one slice of your grainy bread with mashed avocado or hummus. On another slice, layer a generous amount of herbed goat cheese (alternatively: a thick slice of feta, fresh mozzarella, sharp cheddar, or even cream cheese). Stuff the sandwich with any/all of the following:
Something crunchy: Cucumber, tomato, lettuce, apples, thinly sliced radishes or fennel, shredded carrots
Something hearty: Baked tofu, sliced hard-boiled egg, sliced leftover roasted vegetables (beets, squash, sweet potato, or carrots are especially delicious)
Something tangy: Pickled beets, pickled carrots, sauerkraut, chopped kimchi, pickled onions
Sprouts and herbs: Alfalfa, broccoli, or whatever you prefer — but a hefty tuft of sprouts is essential for genuine hippie sandwich flair. If you have them, toss in some tender herbs, like basil, mint, cilantro, or parsley.
Finish off the sandwich by seasoning both halves with a squeeze of lemon and some salt and pepper prior to closing (this enhances the flavor harmony).
The sandwich depicted contains mashed avocado, goat cheese, sliced cucumbers, shredded carrots, Bibb lettuce, pickled red onions, and alfalfa sprouts
What are your favorite simple weekday lunches?
Christina Chaey is a writer and recipe creator based in Brooklyn. A former senior editor at Bon Appétit, she writes a newsletter called Gentle Foods, where she investigates the connection between cooking and mental health and shares recipes from her home kitchen. She is currently working on her debut cookbook, set for release in spring 2026. Feel free to follow her on Instagram.
P.S. A guide for easy lunchbox preparation and what culinary geniuses have for lunch.
(Photography by Christina Chaey.)
**Simple and Quick Lunch Ideas for Busy Weekdays**
Amid the fast pace of contemporary life, carving out time to create a healthy and gratifying lunch can often seem overwhelming. Whether you’re working from home, commuting to the office, or balancing home duties, a quick and simple lunch can keep you energized and focused throughout your day. The great news? Whipping up a tasty midday meal doesn’t have to take ages or be intricate. Here are some straightforward and quick lunch ideas that are ideal for hectic weekdays.
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### 1. **Mason Jar Salads**
Mason jar salads are a godsend for those seeking a healthy, on-the-go, and customizable lunch choice. The secret to a successful mason jar salad is in the layering: begin with the dressing at the bottom, then add hearty components like beans, grains, or proteins, and finish off with leafy greens at the top. When it’s time for lunch, just shake the jar and enjoy! Here are some excellent combinations:
– **Greek Salad:** Olive oil dressing, cucumbers, cherry tomatoes, red onions, olives, feta cheese, and spinach.
– **Southwest Salad:** Salsa or chipotle ranch, black beans, corn, shredded chicken, avocado, and romaine lettuce.
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### 2. **Wraps and Roll-Ups**
Wraps provide a flexible and quick lunch solution that can be whipped up in moments. Use whole-grain tortillas or lettuce leaves as the base and fill them with your favorite ingredients. Here are some suggestions:
– **Turkey and Avocado Wrap:** Sliced turkey, avocado, spinach, and a spread of hummus or mustard.
– **Veggie Wrap:** Roasted red peppers, cucumbers, shredded carrots, hummus, and baby greens.
– **Chicken Caesar Wrap:** Grilled chicken, romaine lettuce, Parmesan cheese, and Caesar dressing.
Tip: Wraps can be prepared the night before and stored in the refrigerator for a quicker grab-and-go option.
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### 3. **One-Pan Stir-Fry**
A stir-fry is an excellent way to utilize leftover vegetables and proteins, creating a delicious and satisfying lunch. Simply sauté your choice of vegetables (like broccoli, bell peppers, carrots, and snap peas) with a protein (chicken, tofu, shrimp, or eggs) in olive oil or sesame oil. Season with soy sauce, garlic, and ginger, and serve over pre-cooked rice or noodles. To save even more time, use frozen stir-fry vegetable blends and microwaveable rice packets.
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### 4. **Meal-Prep Grain Bowls**
Grain bowls are a fashionable and nutritious lunch option that can be prepped in advance. Start with a foundation of cooked grains like quinoa, brown rice, or farro, and top with a variety of proteins, vegetables, and sauces. Some delectable combinations might include:
– **Mediterranean Bowl:** Quinoa, grilled chicken, cherry tomatoes, cucumbers, olives, feta, and tzatziki sauce.
– **Asian-Inspired Bowl:** Brown rice, edamame, shredded carrots, grilled salmon, and a drizzle of teriyaki sauce.
– **Mexican Bowl:** Cilantro-lime rice, black beans, corn, grilled steak, salsa, and guacamole.
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### 5. **Soup and Sandwich Combos**
The classic pairing of soup and sandwich can be both comforting and quick. Choose store-bought soups that require only a few minutes to heat, or prepare a large batch of homemade soup over the weekend to enjoy throughout the week. Pair your soup with a simple sandwich, such as:
– **Grilled Cheese and Tomato Soup**
– **Turkey and Swiss with Chicken Noodle Soup**
– **Caprese Sandwich with Minestrone Soup**
For an additional time-saving suggestion, many grocery stores provide pre-made soups and sandwiches that you can customize to your preferences.
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### 6. **Protein-Packed Smoothies**
If you’re pressed for time or prefer a lighter meal, a protein-packed smoothie can be a fantastic choice. Blend together your favorite fruits, a handful of spinach or kale, a scoop of protein powder, and a base liquid like almond milk or yogurt. Toss in extras like chia seeds, nut butter, or oats for extra nutrition. Some scrumptious combinations include:
– **Berry Blast:** Mixed berries, Greek yogurt, almond milk, and a scoop of vanilla protein powder.
– **Green Power:** Spinach, banana, pineapple, coconut water, and chia seeds.
– **Chocolate Peanut Butter:** Cocoa powder, peanut butter, frozen banana, and the milk of your choice.
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### 7. **Leftover Makeovers**
Don’t let last night’s dinner go to waste! Revamp leftovers into a fresh and exciting lunch. For instance:
– Use leftover roasted chicken to whip up chicken salad or tacos.
– Turn surplus pasta into a pasta salad by adding fresh veggies and dressing.
– Repurpose a stir-fried dish.
