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.
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
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.
Food Safety
Portability and Convenience
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!
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.
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
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
Related: 35 Healthy Recipes for School Lunch
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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About the author, Clary Kingsley
I'm a DIY-loving millennial with a passion for cozy home decor and cooking healthy, mouthwatering meals. My adventurous spirit leads me to explore creative ways of making money online, like selling printables and crafts. Join me on this exciting journey as I share my enthusiasm and zest for life!
Not only is this a post for lunches specifically about ‘the working man’ but there’s also a line that says, “When it comes to packing cold lunches for the husband, there are certain factors that you need to take into account.”
We need to do better than this. I was just looking for a nice post about cold lunches to pack for myself.
I love the post about cold lunches to pack that don’t require a microwave. Very helpful! But let’s not exclude women who work. Also, can we tone down the “go make a sandwich for your husband” vibe?