Are you tired of always scrambling to put together your lunch every day?
Whether you’re always on the go or simply want to have more time for yourself during lunch break at work, meal prepping is the solution to your problem.
But the thought of having to meal prep can be overwhelming, especially if you don’t know where to start.
That’s why I’ve rounded up 35 easy lunch meal prep ideas that will keep you satisfied and nourished throughout the week.
Here are some ideas for lunch meal prep for the week:
Salads are a great option for meal prep because they are easy to make and can be customized to your liking. Some popular salad ideas include:
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- Chicken Caesar salad
- Cobb salad
- Greek salad
- Quinoa salad
- Kale salad
Soups are another good option for meal prep because they can be made ahead of time and frozen for later. Some popular soup ideas include:
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- Chicken noodle soup
- Vegetable soup
- Lentil soup
- Tomato soup
- Minestrone soup
Sandwiches and wraps are a quick and easy option for lunch. Some popular sandwich and wrap ideas include:
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- Turkey sandwich with avocado and lettuce
- Chicken salad sandwich
- Ham and cheese sandwich
- Veggie wrap with hummus and roasted vegetables
- Tuna salad sandwich
Bowls are a great way to get a variety of nutrients in one meal. Some popular bowl ideas include:
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- Buddha bowl with roasted vegetables, quinoa, and chickpeas
- Burrito bowl with brown rice, black beans, grilled chicken, and salsa
- Poke bowl with sushi rice, tuna, avocado, and seaweed salad
- Mediterranean bowl with falafel, hummus, tabbouleh, and pita bread
When meal prepping, it is important to choose ingredients that will last well in the refrigerator or freezer. It is also important to portion out your meals so that you can easily grab and go during the week.
Here is a sample meal prep schedule for the week:
Sunday:
- Cook a batch of quinoa or brown rice.
- Roast some vegetables, such as broccoli, cauliflower, and sweet potatoes.
- Grill or bake some chicken or fish.
- Chop up some vegetables for salads and sandwiches.
- Assemble your meals for the week.
Monday:
- Quinoa bowl with roasted vegetables, chickpeas, and tahini dressing
- Chicken salad sandwich on whole-wheat bread
- Vegetable soup
Tuesday:
- Burrito bowl with brown rice, black beans, grilled chicken, salsa, and guacamole
- Tuna salad sandwich on whole-wheat bread
- Lentil soup
Wednesday:
- Poke bowl with sushi rice, tuna, avocado, seaweed salad, and soy sauce
- Ham and cheese sandwich on whole-wheat bread
- Tomato soup
Thursday:
- Mediterranean bowl with falafel, hummus, tabbouleh, and pita bread
- Turkey sandwich with avocado and lettuce on whole-wheat bread
- Minestrone soup
Friday:
- Leftovers from the week
This is just a sample schedule, and you can customize it to fit your own dietary needs and preferences. With a little planning, you can easily have healthy and delicious lunches ready to go all week long.
35 Easy Lunch Meal Prep for the Week
1. Burrito Bowls
These are incredibly easy to make, and you can easily switch up the ingredients depending on your tastes.
Start with rice or quinoa, add some black beans, grilled chicken or tofu, and top it off with fresh salsa, cheese, and avocado.
2. Grilled Chicken Salad
Grill some chicken breasts, chop up some veggies like romaine lettuce, cucumber, and cherry tomatoes, and you’re ready to assemble a refreshing chicken salad for lunch.
3. Mason Jar Salads
These are perfect for bringing to work, and you can make them in advance.
Start by layering your preferred salad ingredients in a mason jar, beginning with the dressing at the bottom, followed by grains, proteins, and fresh veggies and fruits. When you’re ready to eat, just shake the jar to mix the ingredients.
4. Hummus Veggie Wraps
Get some whole-grain wrap and spread hummus all over it. Then, add your favorite veggies like spinach, carrots, cucumber, and bell peppers and wrap it up. It’s that easy!
5. Cottage Cheese Fruit Bowl
This is perfect for a light and refreshing lunch. Layer your favorite fresh or frozen fruit and cottage cheese in a bowl and add some granola.
6. Tuna Salad
Mix canned tuna with chopped celery, green onion, and mayo in a bowl. This classic lunch staple can be eaten as a sandwich, wrap, or on a bed of greens.
7. Grain Bowls
Combine your grains with some nutrient-rich veggies, protein, and a dressing of your choice. This is perfect for a satisfying meal that’s full of flavor and veggies.
8. Stuffed Sweet Potato
Baked sweet potatoes are delicious and satisfying. Load them up with your favorite toppings such as chili, roasted veggies, or turkey and cheese.
9. Pasta Salad
Make your pasta salad with whole-grain pasta and load it up with colorful veggies and a flavorful dressing. You can also add some protein like poached chicken or canned tuna.
10. Bento Boxes
These make for an Instagram-worthy lunch. Fill up your box with easy-to-eat veggies, whole-grain crackers, cheese, and your favorite dip.
11. Tomato Soup
This is one of the easiest soups to make. All you need is canned tomatoes, chicken broth, garlic, and a few spices. Pair it with your favorite side dish or have it alone.
12. Spring Rolls
These Vietnamese rolls are perfect for a light lunch. Just roll up some fresh veggies, herbs, rice noodles, and protein in rice paper.
13. Lunchbox Pizza
Yes, pizza can be a healthy lunch option too! Choose whole-grain crust and add your favorite toppings such as roasted veggies, grilled chicken, fresh tomato sauce, and mozzarella cheese.
14. Stuffed Bell Peppers
These are not just healthy but also pretty. Pre-cook some grain like quinoa and mix it with chopped veggies, cheese, and meat of your choice. Stuff the mixture into a halved bell pepper and bake them in the oven.
15. Chicken and Rice
Cook a batch of rice and add some chicken and veggies of your choice. Store them separately and assemble the dish in a container when it’s time to eat.
16. Quesadillas
Heat up a whole-grain tortilla and add cheese, meat, and veggies of your choice. It’s an easy option for a quick and satisfying lunch.
17. Broccoli Cheddar Soup
This comforting soup is rich in both cheese and vegetables. Make a big batch, store it for the week, and enjoy it with a slice of whole-grain bread.
18. Sushi
Yes, you guessed it right, sushi can also be an option for a packed lunch. Fill it with cooked meat, avocado, and your favorite sushi ingredients.
19. Edamame Salad
Simple yet nutritious, this salad is made with edamame, cherry tomatoes, red onion, and a simple vinaigrette dressing.
20. Chicken Caesar Salad
This traditional salad gets a nutritional boost with added veggies like kale, arugula, and radicchio.
21. Zucchini Noodle Pasta
Swap out traditional pasta for zucchini noodles and add your favorite sauce and veggies. This is perfect for those who are gluten-free or are looking for a lighter option.
22. Chickpea Salad
Mix canned chickpeas with chopped veggies, a vinaigrette, and some herbs. This makes for a great vegetarian option for lunch.
23. Lentil Soup
This soup is protein-packed and filling. You can make a big batch and store it in containers for the week.
24. Tacos
Fill up some whole-grain taco shells with meats of your choice such as shredded chicken or turkey, black beans, lettuce, avocado, and salsa.
25. Beef and Broccoli Stir Fry
This meal is easy and made with simple ingredients like beef, broccoli, soy sauce, ginger, and garlic. Serve it on a bed of rice and you have a delicious lunch.
26. Vegetable Frittata
Whip up a frittata with eggs and your choice of sautéed vegetables, cheese, and herbs. Bake until golden and slice into portions for the week.
27. Asian Noodle Salad
Toss cooked noodles with a sesame ginger dressing, shredded cabbage, carrots, and sliced bell peppers for a flavorful and refreshing cold salad.
28. Spinach and Mushroom Quesadillas
Sauté spinach and mushrooms, then stuff them between whole-grain tortillas with cheese for a satisfying vegetarian quesadilla.
29. Quinoa and Roasted Vegetable Bowls
Roast a variety of vegetables and mix them with cooked quinoa, drizzle with dressing, and add some nuts or seeds for crunch.
30. Tomato Basil Caprese Salad
Combine ripe tomatoes, fresh mozzarella, basil leaves, and a drizzle of balsamic glaze for a light and flavorful salad.
31. Black Bean and Corn Salad
Mix black beans, corn, diced tomatoes, red onion, cilantro, and lime juice for a zesty and nutritious salad.
32. Tofu and Vegetable Stir Fry
Sauté tofu and your choice of vegetables with a flavorful stir-fry sauce, and serve it over brown rice or noodles.
33. Balsamic Chicken and Veggie Bowls
Grill or roast chicken breast and serve it with a medley of grilled or roasted vegetables, drizzled with balsamic glaze.
34. Eggplant Parmesan
Bread and bake slices of eggplant with marinara sauce and mozzarella cheese for a healthier twist on a classic Italian dish.
35. Spaghetti Aglio e Olio
Toss cooked spaghetti with garlic-infused olive oil, red pepper flakes, parsley, and a sprinkle of Parmesan cheese for a simple yet flavorful pasta dish.
Meal Preparation
It’s no secret that living a healthy lifestyle takes time and effort. One of the most time-consuming aspects of healthy living is meal prep.
Preparing your meals in advance not only saves you time and money but also helps you avoid unhealthy food choices during the busy workweek.
One of the best ways to ensure you have a healthy and satisfying lunch all week long is through lunch meal prep.
With a bit of planning, lunch meal prep can become a simple and enjoyable way to simplify your life and improve your health.
Step 1: Plan ahead
The key to successful lunch meal prep is planning. Before you start preparing your meals, sit down and plan out your week. Consider what you already have in your fridge and pantry and make a grocery list for the ingredients you need.
Choose recipes that are easy to make and can be prepared in advance. When you have a plan in place, you are more likely to stick to your healthy lifestyle goals.
Step 2: Invest in high-quality containers
Once you have your recipes and ingredients, it’s important to invest in high-quality containers to store your meals. Glass containers with snap-lock lids work best as they are durable, easy to clean and can be reused.
When you have the right containers, you won’t have to worry about your food spilling or getting stale. It’s also worth investing in a lunch bag that can keep your meals at the right temperature until it’s time to eat.
Step 3: Prepare your ingredients
Before you begin cooking, prepare all your ingredients in advance. Wash, chop, and portion out your fruits, vegetables, and proteins.
This will save you time during the week and make it easier to put together your meals. You can also prepare ingredients that can be used in multiple recipes such as roasted vegetables, quinoa, rice, and grilled chicken.
Step 4: Get creative with your recipes
Eating the same thing every day can get boring. To avoid taste fatigue, get creative with your meal prep recipes. Try new ingredients and flavor combinations.
Mix and match your proteins, carbs, and veggies, and don’t be afraid to experiment. You can also take inspiration from your favorite restaurants and adapt their dishes to your meal prep routine.
Step 5: Store and label your meals
Once your meals are prepared, store them in your containers and label them with the date and contents. This will help you keep track of what you have and how long it’s been in the fridge.
You can also freeze your meals if you’re not planning on eating them right away. Just make sure to defrost them in the fridge the night before.
Lunch meal prep is an effective and efficient way to stay on track with your healthy eating goals.
With a bit of planning, the right containers, and some creativity, you can prepare satisfying and delicious meals all week long. Not only will you save time, but you will also save money and avoid unhealthy food choices.
Final Thoughts,
Meal prepping may seem overwhelming, but with the right recipes and a little bit of planning, it can save you a lot of time and effort while keeping you healthy and satisfied throughout the week.
With the 35 easy lunch meal prep ideas above, you’re sure to find something that you’ll love and can easily make ahead of time.
Make sure to store your meals in air-tight containers to ensure freshness throughout the week. Happy meal prepping!
