By: Denise Bustard98 Comments
Posted: 1/1/22Updated: 1/7/22
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These 25 lunch meal prep ideas prove that eating healthy can be delicious and is anything but boring! A little prep work on the weekend will set you up to eat healthier, save money, and reduce your stress through the week.
It can be a challenge to find nutritious meal prep recipes that still taste amazing on day 4. After years of experience, I'm sharing the meal prep recipes that have been the most popular with our community!
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I've sifted through nearly 150 meal prep lunch recipes on the blog to curate this list of the 25 most popular meal prep lunch ideas. These recipes will have you looking forward to your lunch...no more boring sandwiches! Spending 30 minutes-1 hour on the weekend prepping these recipes is going to make a huge difference through the week.
Benefits of meal prep
- you will save money (no more buying your lunch!)
- you will eat healthier (no impulsive choices when you are overly hungry)
- you will reduce your stress (lunch is just waiting for you in the fridge!)
Tips for getting started
- Start small. You DO NOT have to prep all your meals ahead in order to feel the benefits. Start with one meal that pains you- breakfast, lunch, or snacks are a great place to start!
- Schedule it. For the first month, you have to work your meal prep into your routine, so it is smart to schedule off a block of time dedicated to your meal prep. Set a reminder in your phone. At first you might feel like it's a chore, but I'm betting once you get going, and you see how AWESOME it is to not have to worry about your meals during the week, you'll look forward to it!
- Find a core set of recipes you can depend on. Over time, you can find a set of recipes you love and that you know work. You may even have them memorized! This makes themeal prep routine so. easy.
Meal Prep FAQ
How long do meal prep meals last in the fridge?
Most ingredients will keep in the fridge for up to 4 days. If you want to meal prep for the whole week, you can do a second meal prep session mid-week, or you can choose freezer-friendly meal prep meals. Check out these Freezer-Friendly Lunch Meal Prep Recipes for recipes that will keep longer!
Is rice really safe to reheat?
Absolutely! The important thing with rice is that you don't leave it at room temperature for long periods of time. Cool it quickly, refrigerate, and do not reheat more than once. Ref
Which meal prep containers should I use?
Check out this post I wrote about the 5 Best Glass Meal Prep Containers!
Which vegetables work best for meal prep?
You will want to check out this post on How to Meal Prep Vegetables.
Do I really have to eat the same thing four days in a row?
NO! Check out this post on 3 Ways to Add Variety to Your Meal Prep. Although I will say that the most efficient way to meal prep is to bulk prep the same meal.
Shortcuts
I am ALL about the shortcuts if they help me eat healthier through the week! Here are some of my favorite meal prep short cuts:
- use pre-cut & washed veggies- carrot sticks, cabbage slaw, and pre-riced cauliflower are super convenient on meal prep day!
- buy a pre-cooked rotisserie chicken- shred it and use in multiple meals
- use pre-made dressings and dips- cuts down on prep time
- just portion stuff out- when I'm really short on time I made bento-style boxes and add my favorite meats, cheese, veggies and dip
- use your appliances- cook your quinoa in a rice cooker so you can focus on other things. Cook a big batch of protein in the slow cooker. Using your appliances frees up your hands (and mind) to focus on other tasks.
- use 'no cook' recipes- such as overnight oats or salads
1. Hot lunch ideas
Look forward to your hot lunch all morning long! From stir fries to meal prep bowls to meatballs and more, these meal prep ideas each have a healthy grain, protein and plenty of vegetables. Reheat in the microwave and enjoy!
How to meal prep - Cook and portion out into meal prep containers. Check recipe directions for whether sauce can be added immediately or must be stored separately.
How to store- I highly recommend these 2 cup meal prep containers. Store in the fridge for up to 4 days.
How to serve- heat in the microwave until steaming hot and enjoy!
Thai Chicken Lunch Bowls (Meal Prep)
Thai chicken lunch bowls have roasted vegetables and chicken served over rice with a tangy homemade peanut sauce. Easy to prep and keeps well for four days!
Check out this recipe
Buddha Bowl Recipe
This Buddha bowl recipe is full of healthy plant-based ingredients and works great for meal prep! Customize it using your favorite veggies and don't forget to drizzle with the delicious tahini sauce.
Check out this recipe
Honey Sesame Chicken Lunch Bowls
These Honey Sesame Chicken Lunch Bowls have chicken breast, broccoli and asparagus tossed in a sweet and savory honey sesame stir fry sauce. Perfect for healthy meal prep lunches!
Check out this recipe
Egg Roll in a Bowl (30 min, low carb)
Egg roll in a bowl tastes just like your favorite take out and comes together quickly using a single pan. With only 7 g net carbs, this recipe has slaw, ground pork, and a delicious sauce.
Check out this recipe
Maple Ginger Chicken Meal Prep Lunch Bowls
Maple ginger chicken meal prep lunch bowls are made ahead on the weekend so you have four delicious lunches waiting for you!
Check out this recipe
Korean-Inspired Turkey Meal Prep Bowls
These ground turkey meal prep bowls have a delicious Korean-inspired sauce! Packed with flavor and under 400 calories per bowl, you can prep this recipe on the weekend for healthy and delicious lunches through the week.
Check out this recipe
Low Carb Cheesy Chicken and Rice Meal Prep
Low carb cheesy chicken and rice is a delicious low carb lunch option! Pan-fried chicken breast and broccoli are smothered with cheese and served over cauliflower rice. Filling but light with only 5 g carbs and 43 g of protein.
Check out this recipe
2. Cold lunches
With healthy grains, vegetables and proteins, these meal prep salads are perfect for lunch. Making them ahead will ensure that you get an extra serving of veggies in your day! From meal prep bowls to jar salads, these recipes all look tasty and easy to prep.
How to meal prep - Cook and portion out into meal prep containers or jars. For jar salads, ensure that the dressing and heartier ingredients go at the bottom of the jar, and layer up placing delicate ingredients at the top. Make sure crispy ingredients + avocados are stored separately until you are ready to serve.
How to store- Some options for storing salads include:
- these 2 cup meal prep containers
- store in 1 pint mason jars, then dump into a clean bowl to toss everything up in the dressing.
How to serve- for meal prep containers, mix everything up with the dressing and enjoy. For jar salads, dump it out into a clean bowl so the dressing covers all the ingredients evenly.
Turkey Taco Meal Prep Bowls
These turkey taco meal prep bowls with turkey taco meat, corn, pico de gallo and brown rice are simple, but filling. Make them ahead for four delicious lunches.
Check out this recipe
Caprese Chicken Salad Meal Prep Bowls
Caprese chicken salad meal prep bowls are fresh, summery and delicious. With baked chicken, fresh cherry tomatoes, mozzarella balls, quinoa and basil leaves all drizzled in a balsamic vinaigrette.
Cold Sesame Noodles with Spiralized Vegetables
These cold sesame noodle meal prep bowls are the perfect vegan prep ahead lunch: spiralized vegetables tossed with chickpeas and whole wheat spaghetti in a spicy almond butter sauce.
Check out this recipe
(Make Ahead) Chicken Fajita Lunch Bowls
Make these chicken fajita lunch bowls for healthy lunches through the week! Inspired by a Mexican bean salad, this recipe combines bell peppers, baked chicken breast and rice with a delicious fajita-vinaigrette.
Check out this recipe
Chopped Chickpea Salad (Make Ahead)
This chopped chickpea salad has bulgur wheat, crunchy veggies, feta cheese, and a delicious honey lemon vinaigrette is a delicious vegetarian salad that tastes even better on day 2!
Check out this recipe
Satay Chicken Lunch Bowls
These satay chicken meal prep lunch bowls can be prepped on the weekend and enjoyed throughout the week for a tasty, low carb lunch. You’re going to want to drizzle that peanut sauce on everything!
Check out this recipe
3. Soups
During the cold winter months and even sometimes in the summer, soups are on my meal plan for lunch! They are a great way to squeeze in extra veggies.
How to meal prep - Cook a big batch ahead and portion out through the week. Leftovers can often be frozen for long-term storage.
How to store - Some options for storing soup include:
- these 20 oz meal mugs from Corningware (though they must be kept upright during transportation)
- store in 1 pint mason jars, then reheat in bowls in the microwave
- this super popular Crock Pot lunch warmer, which plugs in and heats your food (great for teachers or anyone without a microwave)
- this 24 oz thermos, which is perfect for soup
How to serve- bring crackers or your favorite soup dipper!
Healthy Homemade Instant Noodles (3 flavors)
These healthy homemade instant noodles are made with whole wheat spaghetti, rotisserie chicken, and veggies, and taste just as good as ramen! Just add water for a delicious, hot lunch.
Check out this recipe
Hearty Vegetable Soup
Cozy up with a bowl of fully loaded vegetable soup! With a flavorful tomato broth and fresh vegetables, it tastes way better than from a can, and keeps well in the fridge.
Check out this recipe
Butternut Squash Soup Recipe
This cozy butternut squash soup recipe is creamy and rich, with a delicious hint of sage and maple syrup. The perfect blend of sweet and savoury, it's ready in under 30 minutes and is great for meal prep!
Check out this recipe
Healthy Broccoli Cheese Soup
Healthy broccoli cheese soup that is thickened with a potato and does not contain heavy cream. Packed with healthy vegetables, yet comforting and satisfying. Gluten-free.
Check out this recipe
Healthier Beef & Barley Soup
Beef and barley soup is thick, hearty, and full of umami and rich beef flavor. The perfect soup to cozy up with on a colder day, it tastes even better on day 2!
Check out this recipe
Hearty Lentil Soup
This lentil soup is thick and hearty, loaded with lentils, vegetables and fresh herbs. A tasty vegan soup recipe that works great for meal prep!
Check out this recipe
4. Wraps + pitas
Sandwiches can get SO boring! Here are some delicious wrap and pita meal prep ideas that are so much more exciting.
How to meal prep- Make the fillings ahead and store separately from the lettuce wraps, tortillas or pitas until just before serving. *note- the pinwheels may be prepared up to 3 days ahead and the quesadillas hold up OK with the filling.
How to pack-
- Lettuce wraps- You may want one of these 2 compartment meal prep containers to keep filling and lettuce separate.
- Pitas & tortilla wraps - bring the whole bag of pitas/tortillas to work. Only cut the pitas just before serving and scoop the filling in.
- Pinwheels & bento - you may want one of these 3 compartment meal prep containers to store them.
How to serve-
- wraps/pitas- heat filling before spooning into lettuce, pita or tortilla.
- quesadillas- best crisped up in a frying pan before serving but are OK reheated in the microwave
- pinwheels & bentos- enjoy cold.
White Bean & Spinach Quesadillas (Freezer Friendly) Make these smashed white bean and spinach quesadillas ahead of time and stash them in the freezer for an easy and healthy lunch that actually fills you up! Check out this recipe
Thai Turkey Lettuce Wraps
Simple and so flavorful, these Thai turkey lettuce wraps have a tangy and slightly spicy peanut sauce. Spoon the filling into crisp romaine lettuce leaves for an easy and lower in carbs dinner option.
Check out this recipe
Pesto Chicken Pita Recipe
This easy pesto chicken pita recipe is classic and delicious. Roasted vegetables and chicken, tossed in pesto, and served in a pita pocket! A family favorite recipe that works great meal prep!
Check out this recipe
Cajun Chicken Wrap Recipe
This cajun chicken wrap recipe is perfect for meal prep! Ready in under 20 minutes, packed full of veggies, and SO delicious for lunches or dinners!
Check out this recipe
No Cook Greek Pita Bento Box
No cook Greek pita bento box has chicken, greek salad, tzatziki and pita bread. No cooking required, and assembled in under 20 minutes!
Check out this recipe
Greek Chicken Wraps
These Greek chicken wraps are proof that simple ingredients can yield incredible flavor! With roasted vegetables and chicken tossed in a simple blend of spices, salty feta cheese, and a subtle taste of lemon.
Check out this recipe
Recipe Video
Watch the video belowto see my four favorite meal prep lunch recipes in this post. They are the most popular recipes on my site! You can find more of my recipe videos on my YouTube channel, or onFacebook.
Honey Sesame Chicken Lunch Bowls
Turkey Taco Lunch Bowls
Southwestern Sweet Potato Jar Salads
Chicken Fajita Lunch Bowls
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
25 MOST Popular Meal Prep Lunch Ideas + Build Your Own Meal Prep Bowl
5 from 28 votesPrep Time: 15 minutes mins
Cook Time: 15 minutes mins
Total Time: 30 minutes mins
Print Rate
This formula shows how to mix and match ingredients to build your own meal prep bowl. Prepping your meals ahead will help you eat healthier during the work week!
4
Ingredients
Protein (pick one of the following):
- 1 lb boneless skinless chicken breast (cut into 1 inch cubes)
- 1 lb shrimp (deveined and tails removed)
- 1 can chickpeas or black beans (drained + rinsed)
- 1 lb lean ground beef (or ground turkey)
Vegetables (use 4 cups)
- zucchini noodles
- broccoli (cut into florets)
- cauliflower (florets or rice)
- bell peppers (sliced)
Carbohydrates (pick one)
- ¾ cup uncooked rice (white or brown)
- ¾ cup uncooked quinoa
- 4 oz whole wheat spaghetti (cooked)
- 2 sweet potatoes (roasted; small-medium)
Sauces (use ¼ of one of these options)
- almond butter sauce
- honey sesame stir fry sauce
- teriyaki sauce
- green goddess dressing
Instructions
Cook your protein in a frying pan until fully cooked through. Skip this step if using beans.
Cook your vegetables in a pan or roast in the oven until tender. Skip this step if using zucchini noodles or cauliflower rice (they will cook when reheated in the microwave).
Cook your grains in a pot, rice cooker, or the oven until cooked through.
Shake up your sauce. If you use the honey sesame sauce or teriyaki sauce you will want to thicken in a pan for a few minutes, then toss with your protein. For almond butter sauce + green goddess sauce, store in a separate condiment container until just before serving.
Assemble: in each meal prep container, add 4 oz of protein, 1 cup vegetables, ½ cup (roughly) of cooked carbohydrates, and 1-2 tablespoons of the sauce.
Tips:
Nutritional information is for 4 oz chicken, 1 cup broccoli, ½ cup cooked rice and 1 tablespoon of teriyaki sauce.
Storage
Store in an airtight container in the fridge for up to 4 days.
Reheat
Heat in the microwave until steaming hot. Do not reheat more than once.
Video
Nutrition Information
Serving: 1bowl, Calories: 303kcal, Carbohydrates: 37g, Protein: 30g, Fat: 4g, Saturated Fat: 1g, Cholesterol: 73mg, Sodium: 853mg, Potassium: 788mg, Fiber: 3g, Sugar: 4g, Vitamin A: 601IU, Vitamin C: 83mg, Calcium: 63mg, Iron: 2mg
Author: Denise Bustard
Course: Lunch
Cuisine: American
© Sweet Peas & Saffron - Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
Meet Denise Bustard
Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.
Read more...
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Reader Interactions
Leave a Comment
Michelle says
I love these ideas I am looking forward to making these! Do you have any suggestions for picky 10 yr olds, I would like to provide my son with some more balanced and varied lunches.Reply
Jasmine @ Sweet Peas & Saffron says
Hi Michelle, glad you found some inspiration here! Yes - check out this post on kids meal prep snacks for a few ideas. I hope this is helpful!
Reply
Nicole says
Thank you 🙏Reply
Jasmine @ Sweet Peas & Saffron says
Hi Nicole, you're so very welcome! We're glad you found these lunch ideas helpful. 🙂
Reply
Andrea Lehrer says
Hi Denise,
Reading your most popular lunch meal prep ideas, I think all recipes are fantastic. Hopefully, these are very tasty as well as healthy. However, I feel like providing a 10-star rating but unfortunately, there is no scope to provide more than 5-star. Thank you.Reply
Jasmine @ Sweet Peas & Saffron says
Hi Andrea, awe so kind! Thank you for taking the time to leave a rating and review. We hope that you enjoy if you get a chance to try any of these recipes! 🙂
Reply
Kevin G. says
Great recipes that I can easily make myself. Been ordering the expensive meal prep orders but I would much rather make them myself.Reply
Jasmine @ Sweet Peas & Saffron says
Hi Kevin, we hope that these recipes help to make meal prep easier for you, and save $$! Thanks so much for taking the time to leave a rating and review!
Reply
Jon N says
Awesome recipes! How do I reheat when frozen? Do I thaw it out first? Asking about Korean Turkey bowls, but also in general. Thanks!Reply
Jasmine @ Sweet Peas & Saffron says
Hi Jon, thank you, we hope you enjoy! To reheat any of these recipes: thaw overnight in the fridge, then reheat in the microwave until steaming hot. Hope this answers your question!
Reply
Janice says
What about quick dinners
Hubby doesn't eat two many veggies
ThanksReply
Jasmine @ Sweet Peas & Saffron says
Hi Janice - check out these 34 healthy 30 minute dinners for some quick and easy ideas! I hope this helps!
Reply
Gabriel Inpool says
Wow!!! It was a great recipe. Keep sharing these types of recipes on your platform!
Reply
Jasmine @ Sweet Peas & Saffron says
Hi Gabriel, we're so glad you enjoyed these recipes! Thank you for your kind words, and happy meal prepping!
Reply
eric levine says
For some reason, I love cooking your recipes. It looks delicious, for sure this Buddha Bowl is going to be on my table tonight. Thank you, for this simple yet delicious looking recipe. !!
Reply
Denise Bustard says
Hi Eric! You've totally made my day, I'm so happy you've enjoyed the recipes on my site! I hope you enjoy the Buddha bowl as well. Thanks so much!
Reply
Katy says
Wow. The recipe is the best. That good ideas. It's so perfect with your ideas. Thank you for tips! Wish you all the bestReply
Kaleb says
Thank You So Much!!! For Sharing This Amazing recipe.Reply
Diya says
I love your recipe. I have to save it on my wall and try it all. Thanks for sharing!!!Reply
Denise Bustard says
I hope you enjoy!
Reply
Erika says
I made the stir-fry with the Shiratake noodles. It was my first experience using those noodles and I was a little scared, but the whole dish was absolutely delicious. Another homerun!!Reply
Denise Bustard says
I'll have to give that one a try! I've never used those noodles either 🙂
Reply
ROBYN says
Love your recipes, Thanks for sharing. Help me so much for prepare meal!Reply
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