As a summer intern, you’ll quickly learn that the biggest thing eating away at your below-average pay won’t be taxes, rent or Uber’s home from after-work happy hour: It’ll be lunch. New York City is not kind to anyone searching for a cheap, relatively healthy midday meal. Don’t fall into the $20-a-day Sweetgreen spiral. Instead, here are some easy, low-effort recipes tailored to every type of summer intern — whether you’re new to the kitchen or just not used to making lunch without your mom.

For the intern counting down the hours to happy hour: Peach Caprese Sandwich

This summery twist on the classic caprese sandwich will transport you from the office cubicle to the Italian Riviera. Plus, it’s easy to pack and go in the morning in under 10 minutes. 

Ingredients: 

• 1 ciabatta roll
• 1 mozzarella ball (8 ounces) 
• 2 slices prosciutto 
• ¼ ripe tomato (preferably heirloom) 
• 1 cup arugula or basil 
• 1 soft peach 
• 1 tablespoon balsamic vinegar or glaze 
• 1 tablespoon olive oil 
• Salt and pepper to taste 

Instructions: 

Slice the ciabatta roll open and layer on the prosciutto, slices of mozzarella and tomato. Toss the arugula with olive oil and balsamic before adding it to the sandwich. Add peach slices and sprinkle with salt and pepper.

For the gym bro intern: Buffalo Chicken Dip 

Whether you want it single-serve or meal-prep style by quadrupling the ingredients, this quick recipe packs all the protein you need to get those summer gains.

Ingredients

• 1 can of chicken, shredded
• ¼ red onion 
• ¼ green onion
• 2 tablespoons Greek yogurt 
• Buffalo hot sauce (brand and amount of your choice)
• Salt, pepper and garlic powder to taste 
• Crackers of choice 

Instructions: 

Mix the canned chicken and onions in a bowl. Add Greek yogurt and your preferred amount of hot sauce then season to taste. Pack the dip in a container with crackers on the side.

Swap the chicken for chickpeas to make this recipe vegetarian.

For the always-boils-too-much-pasta intern: Pasta Salad 

If you’re like me, you always cook way too much pasta for dinner. But don’t toss it — those leftovers are perfect for a cold summer pasta salad the next day. 

Ingredients:

• 1 cup pasta of your choice, cooked
• ¼ cucumber, diced
• ¼ bell pepper, diced
• ½ cup grape tomatoes, halved
• ¼ cup feta cheese 
• ¼ cup salami
• 1 tablespoon olive oil 
• 1 tablespoon balsamic vinegar or red wine vinegar 
• Salt, pepper and oregano to taste
• Parsley for garnish 

Instructions:

In a container, combine cooled, cooked pasta, veggies, feta and salami. Top with olive oil, vinegar and seasonings. Shake it up with a garnish of parsley if you’re feeling fancy — then you’re ready to head out the door.  

For the it-girl intern: Emily Mariko’s Salmon Bowl

We all saw this on TikTok years ago and got over it. But honestly, it’s time to bring it back. Emily Mariko’s salmon bowl is quick, cool and the perfect lunch flex to pull out in the park or conference room.

Ingredients:

• 1 cup white rice 
• 1 salmon fillet
• ¼ cucumber 
• ½ avocado, sliced 
• ¼ cup kimchi 
• 1 pack of seaweed 
• Kewpie mayo and soy sauce to taste
• Green onion and sesame seeds for garnish  

Instructions: 

Cook your rice — for convenience, the microwaveable rice bowls from H Mart work great. Cook the salmon fillet and mix it into the rice with a few dashes of soy sauce and Kewpie mayo in a Tupperware. Top with cucumber, avocado, kimchi and garnish. Add seaweed for crunch — an absolute necessity. 

For the intern manifesting a Mamma-Mia summer: Chickpea Pita

Let’s be honest, all summer interns would rather be in Greece singing ABBA. This Greek-inspired chickpea pita is the next best thing — and it’s super easy to make on your way out the door.

Ingredients:

• 1 pita bread 
• ⅓ can of chickpeas 
• ¼  cup cherry tomatoes, halved
• ¼ cucumber, diced 
• 1 tablespoon feta cheese 
• ½ cup arugula 
• 1 tablespoon olive oil 
• Salt, pepper, cumin and oregano to taste
• Store-bought or homemade tzatziki 

Instructions:

Slice open the pita. If using tzatziki, spread it on the inside. Toss chickpeas and arugula with olive oil and seasonings, then add to the pita. Top with tomato, cucumber and feta. Wrap and pack.

For the intern who grew up on Lunchables: Versatile Bento Box

Too rushed to pack a real lunch? This is for you. A DIY adult Lunchable — snacky, satisfying and zero prep if you keep your fridge stocked.

Ingredients:

• A few slices of deli meat (turkey, ham, salami etc.)
• A sleeve of crackers of choice 
• Cubes of cheese (cheddar, gouda, Babybel, etc.)
• A stem of grapes 
• A handful of carrots 
• A single-serve tub of hummus

Instructions:

Divide everything into a bento box or a regular container with cupcake liners or mini Tupperware. 

For the intern who just wants to be a kid again: Adult PB&J

Sometimes, a bit of nostalgia is all you want to pull out of that briefcase — and this adult PB&J delivers. The addition of banana and whole wheat bread elevates the classic staple, and if you really want to commit to adulthood, mash up your own fruit to make jam from scratch.

Ingredients:

• 2 pieces of whole wheat bread 
• 1 tablespoon peanut butter 
• 1 tablespoon jam of choice — I recommend apricot in the summertime!
• 1 banana, sliced 
• Option: Greek yogurt or cottage cheese for extra protein

Instructions:

Spread peanut butter on one slice of bread, jam on the other. For an optional protein boost: add a layer of Greek yogurt or cottage cheese on top of the peanut butter. Add banana slices, close the sandwich and cut into triangles. Toss it in a Ziploc and go.

Contact Ashley Combs at [email protected].