Looking for some cold lunch ideas for working men? Here are 47 easy lunch ideas for construction workers that don’t require any heat or microwave.


Construction workers often have long and demanding workdays. (My construction worker boyfriend works 12-hour days).

That can make finding time for a healthy and satisfying lunch challenging. Many workers resort to fast food or vending machine snacks, which can be both unhealthy and super expensive.
But, with a little planning and preparation, it is easy to pack a nutritious and delicious lunch that will keep them energized throughout the day.

23 Easy Cold Lunch Ideas for Working Man (1)

Packing your own lunch is a great way to save money as an average construction worker spends up to $70 a week on eating out and on vending machines.

With a little creativity, you can make a variety of easy and tasty lunches that will keep you satisfied and fueled up for the rest of the workday. This post will show you the best healthy cold lunch ideas for work.

Taking a lunch break is also important for construction workers to avoid burnout and maintain productivity. By packing a healthy lunch, you can make the most of your break and return to work feeling refreshed and energized.

Whether you like salads, wraps, or sandwiches, there are plenty of easy and delicious lunch ideas to choose from!


Men’s Lunch Ideas for Work: What to Consider

When it comes to packing cold lunches for the husband, there are certain factors that you need to take into account.
These factors include:

  • the worker’s caloric and nutritional needs
  • food safety
  • and the portability and convenience of the meal

Cold Lunch Ideas for Men Healthy Recipes (1)

Caloric and Nutritional Needs

Construction workers need a lot of energy to get through their physically demanding workdays. According to Source, an average construction worker can burn around 350 calories per hour, or about so 2800 calories in an 8-hour workday.

That is why it’s important to pack a lunch that is both high in calories and rich in nutrients such as protein, complex carbs, and healthy fats. 

One way to ensure that the lunch meets the worker’s caloric and nutritional needs is to include a variety of different food groups in the meal. I always try to add at least one piece of fresh fruit to his lunchbox to add variety and boost nutrition.

Food Safety

Food safety is one of the most important factors to consider when it comes to lunch ideas for work for men.
Not all workplaces provide a fridge. One of the best ways to combat this is to buy a cheap insulated cooler bag such as this one.
Some foods that are safe to pack for a cold lunch include sandwiches, wraps, salads, and fruit. It’s important to avoid foods that are highly perishable, such as dairy products, meat, and eggs, as these can spoil quickly and increase the risk of foodborne illness.

Portability and Convenience

Finally, it’s important to consider the portability and convenience of the lunch. Construction workers often have limited time and space to eat their meals, so it’s important to pack foods that are easy to transport and eat on the go.
It’s also a good idea to pack foods that can be eaten with one hand, such as fruit, nuts, and granola bars, to make it easier for the worker to eat while on the job.

Easy Cold Lunch Ideas for Working Man

Here are the best construction worker lunch ideas that I’ve made for my working man for years. They all require no heat, are easy to make and pack, and most importantly, delicious.

So let’s get started with the best healthy lunch ideas for working men!


1. Cold Deli Roast Beef Sandwich

This 5-minute sandwich made with deli roast beef is so good that after I made it for my boyfriends lunch, he has been begging me to make it again and again!

It is perfect for eating cold and is full of delicious flavors like toasted pine nuts, peppery arugula, and truffle mayo!

cold roast beef sandwich recipe2

Recipe: OhClary


2. Egg Salad Croissants

This classic Southern lunch recipe is made with hard-boiled eggs and creamy mayo on a bed of lettuce and tastes great in a croissant or with some white bread.

Make a batch of this to pack in a lunch for a wholesome and tasty option.


Recipe: Quiche My Grits


Related: Easy Picnic Foods for A Picnic Date


3. Smoked Salmon Bagels

Elevate your lunch game with these mouthwatering smoked salmon bagel sandwiches, a delicious and nutritious option for your midday meal. With the perfect balance of flavors and textures, they’re sure to keep you fueled and satisfied throughout the day.

salmon cream cheese bagels

Recipe: OhClary


4. Chicken Salad Sandwich

Make this nutritious lunch made with rotisserie chicken, celery, apples, and pecans that have got plenty of protein to fuel a long workday.

This chicken salad has a great crunch to it thanks to the apples and pecans. This makes for a really tasty take on lunch that fills you up with healthy ingredients.


Recipe: On Sutton Place


Related: Easy Marry Me Chicken Dinner Recipe


5. Sushi Cups

Savor the refreshing, protein-rich Sushi Cups with Crab, perfectly crafted with succulent crab meat and fluffy sushi rice. Perfectly portioned, these delicious sushi cups make for a heart-healthy, guilt-free indulgence that fits seamlessly into the busy workday as they can be eaten on the go.


Recipe: OhClary


6. Chicken Bacon Ranch Wrap

These wraps are so good for lunch! Add plenty of fresh veggies for a healthy and hearty lunch that will satisfy during the mid-day break.


Recipe: Britney Breaks Bread

Related: 31 Healthy Lunch Wraps for Work


6. Pinwheel Sandwiches

Easy-to-make tortilla pinwheel sandwiches are perfect for packing into lunch boxes and taste great when eaten cold. Pick your favorite deli meats and wrap them into tortilla wraps with some cream cheese for a tasty lunch.


Recipe: The Fast Recipe

Related Post: 13 Easy Summer Lunch Ideas for Work


7. Quick Chicken Avocado Wraps

When it comes to delicious and healthy lunches there isn’t a better combo than avocado and chicken. These wraps combine perfectly grilled chicken breast with avocado and cheddar cheese and come together in just 30 minutes.


Recipe: All We Eat


Related: 45+ Man-Pleasing Recipes to Try


8. Triple Meat Sub Sandwich

This sub has triple the meat to make a filling and delicious sandwich to hold a construction worker over until dinner.


Recipe: In The Kitch


9. Grinder Sandwich

You may have seen the grinder sandwich all over Tiktok as it went super viral last year. This viral sandwich is perfect for a hearty lunch! Any construction worker will be very satisfied to find this in his lunchbox.


Recipe: Sweet Tea & Thyme


Related: 31 Easy High Protein Meal Prep for The Week Recipes


10. Avocado Salad Sandwich

This avocado salad is perfect to tuck into your favorite bread for a wholesome lunch that packs well and is sure to satisfy.


Recipe: I Heart Vegetables


11. Bell Peppers Sandwich

Pack a bell pepper sandwich into a lunch box for a really filling meal that won’t weigh you down with too much bread on a hot summer afternoon. The best part about this healthy packed lunch is that it only takes 5 minutes to put together.


Recipe: Sugar-Free Londoner


12. Rainbow Hummus Veggie Wraps

Packed full of colorful veggies this healthy and nutritious lunch idea is perfect for men who are trying to eat healthier. Carrot sticks, bell peppers, and red cabbage mixed with creamy hummus make this great cold lunch idea extra delicious.


Recipe: Recipes From a Pantry


13. Cucumber Hummus Sandwich

On a really hot day, this hummus sandwich with cucumber slices really hits the spot. It fills you up without weighing you down. It is also very healthy and so tasty!


Recipe: Brees Vegan Life


14. Deli Sliced Corned Beef Sandwich

This deli meat corned beef sandwich is perfect with Swiss cheese and crusty buns. Make this for a lunchbox treat with leftover meat any construction worker will love.


Recipe: Homemade and Yummy


15. Shrimp Salad on Croissants

Mix up a tasty shrimp salad with celery, mayonnaise, mustard and spread it between some croissants for a restaurant-quality meal in your husbands’ lunch box.


Recipe: Coined Cuisine

Related: 27 Easy Sandwich Ideas for Lunch


16. Fresh Veggie Sandwich

This fresh veggie sandwich is just the thing to pack for lunch when your garden is at the peak of the season! Use your favorite fresh options and pile them high on bread for a healthy and hearty meal prep idea.


Recipe: Planted in The Kitchen


17. Roast Beef Sandwich

You can’t go wrong with a roast beef at lunch! This sandwich has so much flavor that it will be requested often!


Recipe: Delicious Table


18. Italian Sub

Pile an Italian bun high with meats and cheeses for a meal option that any construction worker will love to sink their teeth into.


Recipe: Cooking With Curls


19. Bacon and Chicken Sandwich

If you’re looking for a lunch idea for a construction worker who really hates salad, try this tasty chicken breast, tomato sauce, and bacon sandwich!

@mealswithmax Reply to @sinead589 Comment a meal you want me to make for you! 💪 #yeahsure #lunchbox #lunchboxideas #bacon #cheese #chicken #diet ♬ Home – Edith Whiskers

 Related: 25 Quick & Easy Hot Lunch Ideas To Pack For Work


20. New York Pastrami Sandwich

Bring the flavor of a New York deli to lunch with this easy pastrami sandwich. It has the best flavor and you don’t have to travel to enjoy it.


Recipe: Daisies & Pie


21. Mason Jar Salads

Mason jar salads such as this chicken taco salad make a great cold lunch idea that’s healthy, nutritious, and filling. You can even serve it with a side of tortilla chips for an extra filling lunch.


Recipe: Delightful E Made


22. BLT Pasta Salad

This pasta salad is a fun twist on a BLT sandwich. It’s quick to make, easy to eat and super delicious.


Recipe: Princess Pinky Girl


23. Tuna Salad Wraps

Make this healthier tuna salad wraps where the mayo is swapped for Greek yogurt. 


Recipe: Delicious Table


24. Peanut Butter & Jelly

When I’m in a pinch to make a quick lunch for my construction workers lunch, I sometimes just make a simple peanut butter & jelly sandwich. He is always delighted to receive it in his lunchbox and it can be made with simple pantry ingredients.


25. Tuna Meal Prep Bowls


Recipe: Strength & Sunshine


26. Hummus Veggie Wrap


Recipe: Naturallie Plant Based


27. Chicken Caesar Wrap

Recipe: Little Sunny Kitchen


28. Zucchini Fritters

Recipe: Little Sunny Kitchen


29. Steak Salad


Recipe: Cooking With Lei


30. Teriyaki Chicken Rice Bowl


Recipe: The Rice Chick


31. Thai Peanut Chicken Rice Bowls


Recipe: From Valerie’s Kitchen


32. Chicken Shawarma


Recipe: Low Carb Spark


33. BBQ Chicken Salad


Recipe: Begin With Balance


34. Chicken Salad With Grapes On a Bagel


Recipe: Haute and Healthy Living


35. Chicken Macaroni Salad


Recipe: Maple and Mango


36. Vietnamese Vermicelli Bowl


Recipe: Mikha Eats


37. Chicken Bacon Ranch Pinwheels


Recipe: On My Kid’s Plate


38. Korean Cold Spicy Noodles


Recipe: Balance With Jess


39. Vietnamese Spring Rolls


Recipe: Big Flavors From a Tiny Kitchen


40. California Chicken Salad


Recipe: Balance With Jess


41. Greek Chicken Pasta Salad


Recipe: Princess Pinky Girl


42. Keto Ham and Cheese Wrap


Recipe: The Soccer Mom Blog


43. Curry Salad Wraps


Recipe: Scarlati Family Kitchen

Related: 25 Easy Father’s Day Dinner Ideas Anyone Can Make


44. Zucchini Slice


Recipe: Low Carb Spark


45. Keto Antipasto Salad


Recipe: Joy Filled Eats


46. Halloumi Sandwich


Recipe: Knife and Soul


47. Crunchy Roll Sushi


Recipe: Knife and Soul


I hope these cold lunch recipes will help you spice up the lunch routine of your working man. Please let us know in the comments if you have some other go-to-work lunches that you love!


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cold lunches for work for men (4)