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13 Best Lunch Ideas for Construction Workers
Food and Drinks

13 Best Lunch Ideas For Construction Workers

If you have no idea about what construction worker should have for lunch, read this article. BestLifeTips will share with you some best lunch ideas for construction workers.

Construction worker is a job that demands both physical and mental activities. That’s why the amount of food and calories is very important to them. In this article, BestLifeTips will share with you some best lunch ideas for construction workers.

How many calories a day should a construction worker eat?

An investigation into the eating habits of construction workers has revealed on average many consume 4,050 calories during a typical working day.

The recommended daily amount for men currently stands at 2,500. So many of them are eating over 1,500 calories more than they should be.

However, despite of the fact that they have consumed more than 1,500 calories more than they should be, the majority considered themselves as healthy or underweight.

According to CEO Lyndon Wood, “4,000 calories a day is ok for manual workers but this largely depends on what it is they are eating.”

Lunch ideas for construction workers

The construction industry is one of the most hardworking jobs. Working in construction is both a physically and mentally demanding.

When it comes to lunch for construction workers, convenience, versatility and high-energy foods are the key.

Here are some of the best lunch ideas for construction workers:


Lunch ideas for construction workers

Sandwiches are one of the best lunch ideas for construction workers since they are convenient and portable.

To make a sandwich that is fit to be eaten on a construction site, prepare it with thick slices of whole-meal bread.

As sandwiches can get soggy when they are prepared a few hours in advance, don’t put too much of dressing if you don’t want to eat a soggy one.

Meat dumplings or meat pies

Meat dumplings or meat pies are one of the examples lunch ideas for construction workers. You can heat them in a microwave eat them cold.

These will make you look forward to lunchtime, and will keep you full until you go back home after your workday.

Jerky or smoked sausages

Beef or pork jerky is convenient. These are great lunch ideas for construction workers. The food doesn’t need to be refrigerated. It will provide you with plenty of protein.

Smoked sausages are another good choice if you want to add more protein to your lunch.

Roasted chicken

Lunch ideas for construction workers

Roasted chicken is still delicious when eaten cold the following day. You can wrap it inside a tortilla wrap, or inside a large salad leaf. It will become a portable meal you can eat with your hands.

Potatoes in sour cream

Potatoes cooked in sour cream and seasoned to taste also make a fantastic lunch idea.

Keep it in a cooler or in a lunch box that is insulated and contains an ice pack until lunchtime.

Mac and cheese

Lunch ideas for construction workers


Mac and cheese is better when it’s warm. However, it can still make a delicious dish if you eat it cold.

Rice or couscous

A large bowl of rice or couscous is also one of the best lunch ideas for construction workers.

You will end up with a hearty lunch when you add meat, beans, vegetables, sauces, seasonings, and spices. These are healthy lunch ideas for construction workers who want to eat something light.

Nuts and fresh fruits or vegetables

Nuts make a perfect snack for those moments where you’re hungry, but you don’t have time to eat your lunch yet.

Keep a bag of peanuts, almonds, cashews, or Brazil nuts in your lunch box.

Fresh fruits and raw vegetables also make a perfect snack. Cut them into pieces and keep them in a plastic bag or container.

A sports drink that contains electrolytes

Don’t forget to drink plenty of water to stay well hydrated, especially if it’s hot outside.

When you sweat, your body loses electrolytes. Sports drinks that contain electrolytes will help you replenish your precious minerals supplies.

Easy lunch ideas for construction workers

Here are some best easy lunch ideas for construction workers on the job site:

  • Meat hand pie

Lunch ideas for construction workers

This is easy to make, especially if you use store-bought crust. You can add flavorings and ingredients to your heart’s content. It’s one of the easiest, least messy lunch ideas for construction workers on job site.

  • Caprese pita pockets

This is a fancy for lunch for a job site. Pita pockets make it simple to stuff just about anything inside and call it lunch, such as mozzarella and tomatoes with a little vinegar and oil.

  • Breakfast burrito

Lunch ideas for construction workers

If you like breakfast-for-lunch, this is one of the best lunch ideas for construction workers to opt for.

It’s essentially eggs with sausage, pepper, cheese, and onion wrapped up in a tortilla shell.

  • Salad cups

Salads aren’t the easiest thing to eat on a job site, so pack them up in a clear to-go cup. This way, you can layer in all the ingredients, making sure that your egg and dressing are available with each bite.

You should also add some sort of lunch meat to ensure that you have plenty of protein to keep your energy.

  • Turkey chili

Soups, chilis, and stews are great lunch ideas for construction workers on the job site, especially if you have a proper thermos to put them in to keep warm.

How do construction workers stay healthy?

Lunch ideas for construction workers

Here are some tips for construction workers to stay healthy:

Get plenty of sleep

If you’re not getting at least seven to eight hours of sleep, you can get fatigue and deteriorating health the next day. Make sure that you’re making sleep a top priority.

Eat your breakfast

Breakfast is really the most important meal of the day. Power up with something like eggs, wheat toast, and a banana. Go with high-quality nutrition.

Bring your lunch

Try to bring your homemade lunch. You can save money and you have a much more nutritious meal thanks to that.

Drink plenty of water

Stay hydrated. You will sweat a lot while working, and you need to replace that fluid in order to maintain energy and concentration.

Drinking plenty of water is always the best option, but you can try waters infused with electrolytes or Gatorade if you’re really burning those calories.

Always put your safety first

Safety should be the most important thing when working on a construction site. Wear protective clothing and follow basic protocols while working. Don’t sacrifice your health.

What food is good for construction workers?

To eat healthy as a construction worker, all you have to do is pack your lunch every day. And don’t forget to wash your hands with a good hand soap before you eat to prevent virus or bacteria.

Lunch ideas for construction workers


Breakfast should consist of a variety of complex carbohydrates and proteins. Here are some good options:

Complex carbohydrates:

  • Oats/Oatmeal
  • Quinoa
  • Whole grain wheat bread
  • Green peas
  • Sweet potatoes


  • Chia seeds
  • Egg whites/Egg beaters
  • Protein pancakes
  • Fish
  • Breakfast burritos

Other foods:

  • Apples
  • Avocados
  • Bananas
  • Dried fruits
  • Coffee


Lunch is going to give you the fuel to keep going until the end of the job. Try not to skip your lunch, even if you’re too busy.

Here are some healthy foods to take with you to lunch.

Complex carbohydrates:

  • Sandwich
  • Spaghetti
  • Pizza


  • Fish
  • Nuts
  • Beans
  • Turkey breast
  • Chicken breast
  • Egg white
  • Protein bar

Other foods:

  • Salad
  • Trail mix
  • Cocoa
  • Yerba mate
  • Coffee


You should opt for healthy foods and proteins to help your body recover for the next day out at the job site.

Remember to reduce complex carbs for dinner.

Complex carbohydrates:

  • Barley
  • Starchy vegetables
  • Grains
  • Brown, black or wild rice
  • Popcorn


  • Fish
  • Soup
  • Tofu
  • Spinach
  • Lean meats

Other foods:

  • Herbal tea
  • Carbonated water

See more:

Above are all the lunch ideas for construction workers that BestLifeTips want to share with you. Hope that you can have healthy meals for each day of work.