A healthy lunch can turn a ‘normal’ day into a great day.

In this article you can read how to make a healthy lunch and you will find 28 healthy lunch recipes (which can also be taken to work).


  • About eating bread
  • What is a healthy lunch?
  • 28 healthy lunch recipes
  • Tips for a healthy lunch at work

It is important to know that many so-called ‘healthy’ products are actually not healthy at all. After reading this article you will know exactly which products fit in a healthy lunch and what a healthy lunch looks like.

The benefits of a healthy lunch:

  • You lose (belly) fat
  • You don’t feel like dinner
  • You have a lot of energy
  • You prevent an afternoon dip
  • You get important vitamins

That’s a lot of benefits in one meal. Let’s start right away!

The problem with bread

We eat a lot of bread in the Netherlands. Bread is tasty, convenient and easy to take with you. A bread lunch sounds appealing, but it is not healthy in the long run.

The problem with bread is that it is high in carbohydrates (sugars). You only need this large amount of carbohydrates if you do heavy physical work or if you exercise a lot. It is therefore best for most people to avoid or keep bread to a minimum.

See Also:  Tips and Recipes for A Healthy Low-Carbohydrate Breakfast

These are the consequences of bread for lunch:

  • You get a lot of carbohydrates (sugars)
  • You store the excess carbohydrates as body fat
  • You will suffer from an afternoon dip
  • Around 4 p.m. you will feel like something sweet

We can’t blame that sandwich all, however. It is also about what we invest them with. We often opt for toppings with a lot of sugar.

Products such as sprinkles, jam, apple syrup, chocolate spread, speculoos and flakes are full of sugar and contain little or no vitamins.

If you still want to eat a sandwich, then at least choose wholemeal bread and savory fillings. Hummus, sugar-free nut butter, avocado, egg, smoked salmon and Hüttenkäse are good toppings.

In this article we deliberately do not use bread or wheat products.

Good to know: Wheat contains gluten. These are substances that in some people can irritate the digestion and cause various complaints. You can read more about gluten in my article about bread .

What is a healthy lunch?

The most important thing about a healthy lunch is that it is nutritious. By this we mean the following:

  • You get vitamins and minerals
  • You avoid harmful substances such as sugar, sweeteners and chemical seasonings

In the list below I have written out an overview of healthy lunch products for you.

See Also:  Healthy Dinner

List of healthy lunch products

  • Oatmeal
  • Fruit
  • Nuts
  • Seeds
  • Egg
  • Cottage cheese
  • Greek yoghurt
  • Hüttenkäse
  • Smoked salmon
  • Smoked chicken fillet
  • Vegetables
    • Green leafy vegetables
    • Raw vegetables
    • Steamed vegetables
  • Avocado
  • Sweet potato
  • Fatty fish (mackerel, salmon, sardines)
  • Olives
  • Legumes
  • Rice crackers