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5 Easy Cold Lunch Meals

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

We’ve all been there – you’re at work or school and you’re hungry so you go to reheat your meal only to find out there is no microwave.  Or your job requires you to be on the road all day and you don’t have access to a microwave. It’s a frustrating feeling! But I have good news – there are tons of meals that you can prepare that can be enjoyed cold or at room temperature.

Here are 5 of my favorite cold lunches to help get the wheels in your mind turning about what you can do…remember to make these meals your own and store them in quality containers.

For cold meals, I enjoy putting the food in stainless steel containers because I find that they keep the food cooler/colder while in the fridge or lunchbox cooler.

**As always, remember to adjust portions and servings to fit your diet and goals. Meals can fit nearly any fat loss or weight gain program, and are for both males and females – it’s all in the portions.**

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SALMON QUINOA SALAD

Ingredients

for 1 large serving:

  • 5oz baked wild-caught salmon
  • 1 cup cooked quinoa
  • 1/3 cup edamame
  • 1/4 cup cucumbers, chopped
  • 1/4 cup carrots, chopped
  • 1/4 cup bell peppers, chopped
  • 1/4 cup (or to taste) cilantro, chopped
  • 1/4 cup feta
  • 1/4 cup naturally dried cranberries, no sugar added (optional)
  • sea salt & pepper to taste
  • lemon juice (optional)
Steps
  1. Mix together all of the ingredients in a bowl and store in the refrigerator until it is time to eat.
  2. Enjoy with balsamic glaze or your choice of “no oil” vinaigrette.

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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Calories
644
Protein
55g
Fat
25g
Carbs
47g
Sodium
-
Fiber
8g
Sugar
3g
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SESAME SOBA NOODLES WITH CHICKEN, BROCCOLINI & MUSHROOMS

Ingredients

for pasta for 1 serving:

  • 6oz cooked chicken breast (or your choice of protein)
  • 2oz (56g) whole wheat soba noodles
  • 1 cup broccolini
  • 2/3 cup chopped cremini mushrooms
  • 1/2 tablespoon garlic

for sauce for 2 servings:

  • 1/4 cup low sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon ginger (paste or fresh)
  • 1 1/2 tablespoon raw honey
Steps
  • Cook soba noodles according to the instructions given.
  • Mix together all of the ingredients for the sauce and set it aside.
  • Set a skillet on medium high heat and spray with a little olive oil.  Once it is hot, toss in the garlic and mushrooms and cook for about 3 to 5 minutes, until the mushrooms appear sautéed on all sides.  Then, toss in broccolini and sear for another 5 to 6 minutes.  Be careful not to overcook the broccolini, you want it to be somewhat firm and crunchy.
  • Allow the vegetables and chicken to cool down and then mix the noodles with the veggies and pasta.  Add your choice of protein (i.e., chicken, lean flank, etc) and half of the sauce.
  • Stir and enjoy! Garnish with sesame seeds.
Calories
542
Protein
54g
Fat
8g
Carbs
58g
Sodium
-
Fiber
4g
Sugar
14g
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AVOCADO & CHICKEN QUESADILLA

Ingredients

for 1 serving:

  • 5oz cooked chicken, chopped or pulled
  • 1 medium whole wheat tortilla
  • 1/2 Haas avocado
  • 1 tablespoon goat cheese crumble (optional)
  • 4 tablespoons (1/4 cup) reduced fat mozzarella
  • 1/4 cup black beans
  • 1/4 cup chopped bell pepper
  • fresh cilantro
  • spray olive oil
Steps
  1. Spread avocado on a whole wheat tortilla.
  2. Add all of the ingredients to one side of the open tortilla. Once you pack in the ingredients, fold the empty part of the tortilla over the other half so that it easily closes. Gently mash down on it once you fold it over in order to pack in the ingredients.
  3. Spray a nonstick skillet with olive oil and set it on medium high heat. Toss in the quesadilla and cook on each side until the quesadilla is golden brown and crispy.
  4. Slice it down the middle, allow it to completely cool and then place it in your lunch box container.
  5. Enjoy with fresh pico de gallo or greek yogurt and lime.
Calories
561
Protein
57g
Fat
20g
Carbs
40g
Sodium
-
Fiber
12g
Sugar
3g
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GREEK ORZO SALAD

Ingredients

for 4 servings:

  • 224g uncooked, raw orzo
  • 1/2 cup cucumber, peeled and chopped
  • 1/2 cup cherry (or roma) tomatoes, chopped
  • 1/3 cup Kalamata olives, chopped
  • 1/3 cup chopped parsley
  • 1 1/2 tablespoon olive oil
  • 1/3 cup feta (optional)
  • juice from 1 lemon
  • sea salt & pepper to taste

For each meal add your choice and serving of protein or another hearty vegetable.  Here I used 5oz grilled chicken breast.

Steps
  • Cook orzo according to the instructions given and once cooked, allow it to completely cool.
  • Mix together all of the ingredients in a large bowl and season to taste with sea salt & pepper.
  • Add your choice of protein or hearty vegetable to enjoy with the meal. I used 5oz grilled chicken breast.
Calories
489
Protein
49g
Fat
11g
Carbs
46g
Sodium
-
Fiber
2g
Sugar
2g
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HUMMUS & TURKEY PINWHEELS

Ingredients

for 1 serving:

  • 5oz turkey breast, nitrate-free, natural, low sodium
  • 1 medium whole wheat tortilla
  • 2 heaping tablespoons hummus
  • 1 cup mixed greens
  • 1/2 medium bell pepper, chopped
Steps
  1. Spread hummus on an open tortilla and cover with mixed greens and then turkey.
  2. Place the chopped bell peppers at the end of the tortilla and begin to roll it up. Ensure that you tightly roll the tortilla to firmly pack in the ingredients.
  3. Slice the wrap into fourths or thirds so it can fit in your lunchbox container.  To make the meal heartier, enjoy with avocado and fresh fruit.
Calories
404
Protein
40g
Fat
10g
Carbs
40g
Sodium
-
Fiber
8g
Sugar
8g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.