Remember Lunchables? Those fun little snack packs you probably took to school as a kid, filled with crackers, cheese, and maybe a few slices of meat. As adults, we’ve outgrown some of those childhood snacks, but the concept of a quick, convenient, and balanced meal is still appealing, especially in our busy lives. Enter: Healthy Adult Lunchables!
These are easy-to-assemble meals that focus on wholesome ingredients, providing nutrients and energy to fuel your day. Whether you’re looking for high-protein options, low-calorie meals, or even vegan-friendly choices, there’s something for everyone.
In this article, we’ll explore how to create your own adult Lunchables that are not only delicious but also tailored to your health needs.
Table of Contents
Healthy Adult Lunchables: High Protein
For those who prioritize protein, whether you’re trying to build muscle or simply stay fuller longer, creating high-protein Lunchables can be a game-changer. Protein helps repair and build muscles, supports immune function, and keeps you feeling satisfied throughout the day. Here are some high-protein snack combos that are easy to pack and perfect for lunch.
- Grilled Chicken and Veggies
- Grilled chicken strips
- Roasted broccoli or cauliflower
- Hummus for dipping
This combination is packed with lean protein from the chicken and fiber from the veggies. Hummus adds a nice boost of plant-based protein, too, plus it’s super tasty!
- Tuna Salad with Crackers
- Tuna salad (made with Greek yogurt instead of mayo)
- Whole grain crackers
- Cherry tomatoes
Swapping Greek yogurt for mayo in the tuna salad keeps it light and adds extra protein. Whole grain crackers give you fiber and a satisfying crunch, while cherry tomatoes provide a fresh, juicy bite.
- Hard-Boiled Eggs with Almonds and Cheese
- Two hard-boiled eggs
- A handful of almonds
- Cheese cubes or string cheese
Eggs are one of the best sources of high-quality protein, and pairing them with almonds and cheese makes for a filling, well-balanced meal. This combo is especially great if you’re trying to avoid bread or carbs.
- Turkey Roll-Ups
- Turkey slices rolled around avocado or cucumber slices
- Baby carrots
- A boiled egg
Turkey is a lean source of protein, and rolling it around avocado adds healthy fats that will keep you full and energized. Carrots and eggs round out this high-protein meal with some crunch and even more nutrients.
Healthy Adult Lunchables: Low Calorie
Sometimes, we need a light meal that doesn’t pack on the calories but still keeps us satisfied. Creating low-calorie Lunchables is all about incorporating nutrient-dense, lower-calorie foods that still provide a variety of textures and flavors.
- Greek Yogurt and Fruit Parfait
- Plain Greek yogurt
- Fresh berries (blueberries, strawberries, or raspberries)
- A sprinkle of granola or chia seeds
Greek yogurt is a great source of protein without the excess calories, and fresh berries add sweetness and fiber. A little granola or chia seeds offer some crunch and healthy fats, making this a satisfying, low-calorie option.
- Cucumber and Hummus Snack Box
- Sliced cucumber
- Mini bell peppers
- Hummus
- A few whole wheat crackers
Cucumber and mini bell peppers are low in calories but high in water content, making them hydrating and refreshing. Hummus adds some protein and healthy fats, while a couple of whole wheat crackers give you just enough carbs to keep you satisfied.
- Veggie Wraps with Turkey
- Lettuce or collard greens as wraps
- Sliced turkey
- Shredded carrots and bell peppers
- Dijon mustard
Using lettuce or collard greens as wraps instead of tortillas keeps this meal low-calorie but still delicious. Fill them with lean turkey and crunchy veggies for a light, refreshing, and healthy lunch.
- Egg White Bites with Spinach and Feta
- Egg whites
- Fresh spinach
- A sprinkle of feta cheese
These little egg bites can be prepped ahead of time by baking them in a muffin tin. Egg whites are low in calories but high in protein, while spinach adds vitamins, and feta gives a burst of flavor. These bites are perfect for a light yet filling meal.
Vegan Healthy Adult Lunchables
For those following a plant-based lifestyle, vegan Lunchables are a great way to get your nutrients in without compromising on flavor. These vegan options are packed with protein, fiber, and healthy fats, proving that plant-based meals can be just as satisfying as their meat-based counterparts.
- Chickpea Salad with Pita
- Mashed chickpea salad (seasoned with lemon, tahini, and spices)
- Whole grain pita slices
- Sliced cucumber and cherry tomatoes
Chickpeas are a fantastic source of plant-based protein and fiber. You can mash them up into a salad similar to tuna salad, using tahini and lemon juice for flavor. Pair with whole-grain pita and fresh veggies for a tasty and well-rounded meal.
- Tofu and Veggie Stir-Fry Bowl
- Cubes of marinated tofu
- Roasted or steamed vegetables (broccoli, carrots, snap peas)
- Brown rice or quinoa
Tofu is a protein powerhouse, and when combined with fiber-rich veggies and whole grains like brown rice or quinoa, this makes for a balanced and filling vegan Lunchable. You can even add a drizzle of soy sauce or sesame oil for extra flavor.
- Vegan Sushi Rolls
- Nori seaweed sheets
- Cooked sushi rice or quinoa
- Avocado, cucumber, and carrots
Make your own vegan sushi rolls by filling nori sheets with sushi rice, avocado, cucumber, and carrots. This combination provides healthy fats, fiber, and carbohydrates without any animal products. Plus, it’s a fun and interactive lunch!
- Almond Butter and Apple Slices
- Almond butter
- Apple slices
- A few whole-grain crackers
For a sweet and satisfying snack box, pair almond butter with apple slices. Almond butter is full of protein and healthy fats, while apples provide fiber and natural sweetness. Throw in a few whole-grain crackers for some added crunch.
Healthy Adult Lunchables for Work
When you’re busy at work, it’s tempting to grab something quick and unhealthy. But with a little planning, you can prepare nutritious, satisfying meals that are easy to eat at your desk. These ideas are perfect for busy professionals who need something quick, balanced, and work-friendly.
- Charcuterie-Inspired Box
- Sliced turkey or chicken breast
- Whole grain crackers
- Cheese slices or cubes
- Fresh grapes or apple slices
Charcuterie boards have become super popular, and you can make a healthy version to take to work. Combine lean turkey or chicken, a few cheese slices, and fresh fruit for a meal that feels fancy but is easy to pack and eat.
- Quinoa Salad Bowl
- Cooked quinoa
- Diced cucumbers, tomatoes, and bell peppers
- A drizzle of olive oil and lemon juice
Quinoa is a complete protein, making it a fantastic base for a lunch bowl. Mix it with fresh veggies and a simple dressing for a light yet filling meal that won’t make you feel sluggish during your afternoon meetings.
- Rice Cakes with Avocado and Smoked Salmon
- Brown rice cakes
- Mashed avocado
- Smoked salmon
- A sprinkle of sesame seeds or chili flakes
Rice cakes are a great, low-calorie base for any topping. Mash up some avocado and top with smoked salmon for a meal rich in healthy fats and protein. Sprinkle with sesame seeds or chili flakes for an extra kick.
- Mason Jar Salad
- Mixed greens
- Chickpeas, cherry tomatoes, and cucumbers
- A light vinaigrette
Layering a salad in a mason jar keeps the ingredients fresh until you’re ready to eat. Put your dressing on the bottom, followed by heartier ingredients like chickpeas and cucumbers, and top with the greens. When you’re ready to eat, just shake it up!
Conclusion
Healthy Adult Lunchables are a fun and practical way to eat nutritious meals on the go. Whether you’re looking for high-protein, low-calorie, vegan, or work-friendly options, these ideas make meal prep easy and enjoyable. So, ditch the fast food and take control of your meals with these convenient, wholesome choices. They’re not just for kids anymore!