20 Cold Lunch Ideas For Adults (That Are Easy On Your Wallet)

Tired of the same boring desk lunches or spending too much on takeout?

These budget-friendly cold lunch ideas for adults are quick to prep, full of flavor, and totally microwave-free. They are perfect for busy adults who want to eat well at lunchtime and spend less.

Try one of these simple ideas this week and give your lunch break a tasty upgrade!

20 Cheap (& Delicious) Cold Lunch Ideas For Adults

Below you’ll find protein-packed salads, flavor-filled wraps, and snack box combos that actually keep you full. These lunches will make you look forward to your midday break.

1. Hummus & Veggie Wrap

*Great vegetarian option

This hummus and veggie wrap is a light, healthy, and budget-friendly meal option. Load up your wrap with whatever crisp and colorful veggies you have on hand. It’s quick to make, packed with flavor, and full of satisfying crunch. (Pickles would make this extra delicious!)

2. Chickpea Salad

This chickpea salad recipe combines fresh vegetables, is easy (and perfect) to make ahead, and is packed with protein. All you need is:

• Canned chickpeas (also called garbanzo beans)
• Cucumbers
• Tomatoes
• Bell peppers
• Parsley

Just drizzle with oil, vinegar, and seasonings. Avocado would be a delicious add-in too.

3. Turkey Ranch Club Wrap

This turkey wrap is packed with lean turkey, crunchy lettuce, crisp bacon, and juicy tomatoes. It’s a lighter, wallet-friendly twist on the classic BLT. Wrapped in a whole wheat tortilla and easy to prep ahead, it’s a balanced lunch that keeps you full.

Pro Tip: Cook the bacon and chop all the veggies ahead of time, storing them in containers for easy access. Then, assemble your wrap fresh on the day you plan to eat it for the best flavor and texture.

Related: Creative Leftover Turkey Recipes

4. Adult Lunchable

Mix and match budget-friendly favorites like hard-boiled eggs, cheese cubes, apple slices, deli meats, crackers, and carrot sticks. It’s versatile, healthy, and a nostalgic upgrade from the lunchables you ate as a kid.

5. Veggie & Cream Cheese Pinwheels

Pinwheels are delicious for kids or adults! Spread cream cheese on a tortilla, add grated carrots, broccoli, red bell pepper, and spices. Roll and slice into pinwheels for a fun and unique lunch option.

6. Ramen Noodle Salad

Make this light and fresh ramen noodle salad recipe that you can use for lunch all week! Make the dressing with:

• 1/4 cup neutral salad oil
• 1/4 cup rice vinegar
• 2 Tbsp honey
• 2 tsp soy sauce
• 1 tsp ground ginger
• 1/4 tsp garlic powder
• 1 tsp toasted sesame oil

Then for the salad, you’ll need:

• 6 cups shredded cabbage
• 1 carrot shredded
• 4 green onions sliced
• 1 3oz. package instant ramen
• 1/4 cup sliced almonds
• 2 cups shredded rotisserie chicken

Mix them together and you have a delicious salad ready to go!

7. Leftover Grain Bowl

*Great for using up what you have!

Use your leftover rice, quinoa, or couscous. Then, top it with whatever veggies or protein you have on hand, plus a splash of dressing for a healthy and filling lunch.

8. Healthier Chicken Salad

Swap mayo for Greek yogurt, add diced apples, celery, and a bit of Dijon mustard for this lighter version of classic chicken salad. Serve in a wrap, on a bagel, over greens, or with crackers – it’s crazy versatile!

Pro Tip: If you have leftover cooked chicken from dinner, shred it to use for easy lunches.

Related: Easiest Meals to Feed a Crowd

9. Hummus & Veggie Snack Box

Assemble your own snack lunch with hummus, sliced bell peppers, cucumbers, pita wedges, and a hard-boiled egg.

10. Antipasto Pasta Salad

Toss cooked pasta with chopped salami, olives, peppers, and a splash of vinaigrette for a savory lunchtime treat.

Want more in your salad? Try what’s in the picture:

• Feta cheese
• Cherry or grape tomatoes
• Chopped cucumber
• Arugula

11. Cottage Cheese Power Bowl

Cottage cheese is having a moment and it’s easy to see why. It’s high in protein, super versatile, and budget-friendly.

Create your own power-packed lunch bowl by topping it with cherry tomatoes, crisp cucumbers, avocado, a sliced hard-boiled egg, and a sprinkle of everything bagel seasoning or black pepper.

12. Black Bean Salad

Mix canned black beans, corn, red onion, peppers, lime juice, and cilantro, and seasonings. This black bean salad recipe is delicious served as a salad or scooped up with chips at lunch.

13. Apple & Cheddar Sandwich

Sliced apples and cheddar cheese on whole grain bread make a sweet and savory combo that’s surprisingly filling. Add greens and turkey if you’re looking for extra protein.

14. Tuna Stuffed Bell Peppers

Fill raw bell pepper halves with tuna salad for a crunchy, colorful twist.

15. Egg Salad Lettuce Wraps

Doesn’t this look delicious? A classic egg salad wrapped in romaine or butter lettuce leaves keeps things light and low-carb. Buy eggs in bulk to save money.

You could also have this egg salad:

• on whole grain bread
• with crackers
• in a wrap

There are lots of options!

16. Caprese Salad

Fresh mozzarella, tomatoes, basil, and a splash of balsamic glaze = a fancy-feeling, low-cost lunch. Put it on a baguette to make it a sandwich!

17. Rotisserie Chicken Wrap

*Huge time saver!

Shred rotisserie chicken, add lettuce and your favorite dressing in a tortilla. It’s simple and there’s no cooking required!

18. Greek Yogurt & Fruit Parfait

*Easy, healthy, and my family LOVES this!

Layer Greek yogurt with fresh fruit and a sprinkle of granola for a high-protein, low-cost option. This picture is in a bowl, but it’s also easy to take it to work in a mason jar.

Related:

• Best Cheap Breakfast Ideas For On The Go
• Most Creative Mason Jar Gifts
• Homemade Food Gift Ideas You’ll Love

19. Pesto Pasta Salad

Mix cooked pasta with store-bought pesto, cherry tomatoes, and shredded parmesan for a tasty lunchbox win. Add rotisserie chicken for more protein.

Related: 10 Simple Meal Plan Worksheets & Ideas

20. Apple Broccoli Salad

*Vegan option

This brocooli apple salad combines vegetables, fruits, and seeds for a nutritious lunch that can be prepped quickly and eaten throughout the week.

Related: Cheap & Easy Dinner Ideas

Quick Ideas to Save More

• Shop seasonal produce for the best deals
• Buy in bulk (grains, beans, wraps)
• Prep several lunches at onces to save time
• Make your own dressing to cust costs (and sugar!)

What’s Next?

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