If you’re always on the go or work somewhere where it’s impossible to keep your packed lunch refrigerated, you may be struggling to come up with lunch ideas.

Of course, some foods absolutely have to be kept in the fridge.

Hot Tip: Use an Ice Pack

Any time food is kept between 40 and 140 degrees Fahrenheit. Bacteria can multiply, doubling in numbers (and gross-factor!). That’s why food shouldn’t be left out at room temperature for more than two hours.

However, a useful trick is to use an ice pack to keep your lunch cool, which will keep it safe for around five hours.

Foods That Don’t Need to be Refrigerated

If you don’t have an ice pack, that’s okay too. Some foods don’t need any refrigeration at all. The most obvious ones are pre-packaged snacks – like Uncle Rays chips, Twinkies, chocolates, fruit rollups, etc. (and there’s nothing wrong with including a treat in your lunchbox now and then.)

There are many other options, too. We’ll go through them by their food groups.

Protein and Fat

Other foods that don’t need to be kept in the fridge are nuts and seeds. Trail mix or granola is perfect for when you’re on the go.

You can also get packets of nut butter in two-tablespoon portions, which are perfect to snack on when you need something a bit more filling.

Beef jerky is packed with protein, is very filling, and can last for months if left unopened. Canned or packet tuna is another protein-rich option that’s packed with heart-healthy essential oils.

Some cheeses will survive out the fridge just fine for a day or two – like individual, wax-sealed Babybels.

Fruits and Vegetables

Most grocery stores carry vegetable crisps – they are usually made from sweet potato, kale, carrot, and beetroot. Veggie crisps are great if you want to satisfy your craving for something salty and crunchy – just bear in mind, they are not much healthier than potato chips.

Dried fruit like apple rings, raisins, and apricots are excellent options if you’re looking for a portable and healthy snack, or you could try freeze-dried berries, apple chips, or apple sauce packets.

You can also try canned fruit like pineapple or peaches – but try to avoid the sugar-laden ones that contain syrup and rather opt for fruit that’s been canned in its own juices.

Raw vegetables like celery, bell peppers, cherry tomatoes, and carrots can last a while out the fridge, and they also make great healthy snacks when cut into slices. The same is true for whole bananas, oranges, and apples.

Starches

Some of the most long-lasting foods for your work lunches are starches, and they are usually pre-packaged.

You can make popcorn in advance, stock up on pretzels, crackers, Melba toast, roasted chickpeas, bean chips, etc. – just try to stick to whole-grain, low GI snacks.

No-Fridge Lunch Ideas

You can mix and match from the above list. Here are some more healthy lunches that you can keep on your desk or, if it’s warm outside, in a cooler with an ice pack.

1. Pasta Salads

Pasta salads are filling, which makes them perfect for a long workday. You can make them in advance with the ingredients you have on hand – like feta cheese, olive oil, cherry tomatoes, raw vegetables, and some fresh herbs.

You can substitute wheat pasta for a whole-grain option like lentil or chickpea pasta if you prefer – but keep pasta salads cool at work with an ice pack.

2. Pita Sandwiches

A great alternative to sandwich bread is pita bread. You can fill your pita with anything you’d put on a sandwich, or you can get creative.

Think hummus, lettuce, chickpeas, roasted sunflower seeds, pesto, tzatziki, bell peppers – the sky’s the limit.

3. Grain Salads

You can make an easy tabbouleh salad with couscous, quinoa, or bulgar wheat. The ingredients for this refreshing Lebanese classic are scallions, fresh parsley, cherry tomatoes, and an olive oil lemon dressing – all you need to do is prepare the grain and mix them in.

This salad should keep well for the entire workday.

4. Sandwiches

The best go-to for a non-refrigerated lunch is still a sandwich. You can fill it up with cheese, vegetables, cured deli meat, or make it a classic PB&J. You can go minimal with simple cheese and tomato or load it up to your heart’s content ala a breakfast sandwich.

For a healthier option, choose wholewheat low GI bread, and ditch the meat.