Meal prepping is one of the best ways to save time and money when it comes to eating healthy. It can also help you stay on track with your health and fitness goals.
However, coming up with creative and tasty lunch ideas can be a challenge.
That’s why we’ve compiled a list of 31 meal prep lunch ideas that will keep you satisfied and nourished throughout your busy workweek.
31 Meal Prep Lunch Ideas
1. Mason Jar Salads
Mason jar salads are a great option for meal prep. You can layer your favorite veggies and protein in a jar and add dressing on top for an easy and flavorful meal.
Plus, the jars are portable and make for a perfect on-the-go lunch.
2. Turkey and Hummus Wrap
Wrap turkey, hummus, and your favorite veggies in a tortilla for a quick and easy lunch.
You can also switch it up with different meats and spreads, such as chicken and avocado or roast beef and mustard.
3. Greek Salad
Toss chopped lettuce, cucumber, tomato, onion, and feta cheese together with a homemade Greek dressing. Add grilled chicken or chickpeas for some protein.
4. Chicken Salad
Whip up a batch of chicken salad with grilled chicken, mayo or Greek yogurt, celery, red onion, and your favorite seasonings.
Serve on whole wheat bread or lettuce wraps.
5. Quinoa Bowls
Quinoa bowls are a great meal prep option because they’re versatile and can be made in many ways.
Try mixing quinoa with black beans, corn, tomatoes, avocado, and chicken for a Mexican-inspired bowl.
6. Lentil Soup
Make a big batch of lentil soup for the days when you want something warm and comforting.
Pair with a side salad or slice of whole wheat bread for a complete meal.
7. Veggie Stir Fry
Stir fry your favorite veggies with tofu or chicken and serve over brown rice for a tasty meal that’s packed with nutrients.
8. Baked Sweet Potato
Bake a sweet potato in the oven and top with black beans, cheese, and salsa for a simple yet satisfying lunch.
9. Tuna Salad
Mix canned tuna, mayo or Greek yogurt, celery, and onion for a classic tuna salad. Serve on whole wheat bread or lettuce wraps.
10. Chicken Fried Rice
Make a healthier version of chicken fried rice by adding extra veggies and using brown rice instead of white.
11. Turkey and Cheese Roll-Ups
Roll turkey and cheese together for an easy snack-like lunch. Add veggies for extra crunch and nutrition.
12. Veggie and Bean Burrito Bowl
Layer brown rice, black beans, mixed veggies, salsa, and avocado for a delicious and filling burrito bowl.
13. Turkey and Bean Chili
Make a big batch of turkey and bean chili and portion out for the week.
Pair with baked sweet potatoes or whole wheat bread for a satisfying lunch.
14. Grilled Chicken Caesar Salad
Grill chicken and serve over romaine lettuce with homemade Caesar dressing and croutons.
15. Chickpea Salad
Mix chickpeas with celery, onion, and a homemade dressing for a tasty salad. Serve on whole wheat bread or lettuce wraps.
16. Roasted Butternut Squash Soup
Roast butternut squash, blend with chicken or veggie broth, and season with thyme and nutmeg for a cozy soup that’s perfect for fall.
17. Rotisserie Chicken and Veggies
Pick up a rotisserie chicken from the store and serve with roasted veggies for a quick and easy lunch.
18. Greek Yogurt and Fruit Parfait
Layer Greek yogurt, granola, and your favorite fruits for a sweet and satisfying lunch.
19. Chicken and Broccoli Casserole
Mix chicken, broccoli, and a homemade cheese sauce and bake in the oven for a comforting and filling meal.
20. Hummus Bowl
Layer hummus, veggies, and brown rice or quinoa for a flavorful and nutritious lunch option.
21. Caprese Pasta Salad
Toss cooked pasta with cherry tomatoes, fresh mozzarella balls, basil leaves, and a drizzle of olive oil and balsamic glaze for a delightful and filling pasta salad.
22. Teriyaki Salmon with Vegetables
Marinate salmon fillets in a homemade teriyaki sauce and roast them with a medley of colorful vegetables for a balanced and flavorful meal.
23. Black Bean and Corn Salad
Combine black beans, corn, bell peppers, red onion, and cilantro with a zesty lime dressing for a refreshing and protein-packed salad.
24. Veggie Quinoa Stir-Fry
Sauté a mix of your favorite vegetables with cooked quinoa and a stir-fry sauce of your choice for a nutritious and satisfying plant-based meal.
25. Chicken and Vegetable Skewers
Thread marinated chicken pieces, bell peppers, onions, and cherry tomatoes onto skewers, then grill or bake them for a delicious and protein-rich lunch.
26. Mediterranean Wrap
Fill a whole-grain wrap with grilled chicken, crisp cucumber, juicy tomatoes, tangy feta cheese, and a drizzle of homemade tzatziki sauce for a satisfying and portable lunch option.
27. Quinoa Stuffed Bell Peppers
Hollow out bell peppers and stuff them with a flavorful mixture of cooked quinoa, black beans, corn, diced tomatoes, and spices. Bake until the peppers are tender and the filling is deliciously heated through.
28. Teriyaki Tofu Stir-Fry
Sauté tofu cubes with an array of colorful veggies and a homemade teriyaki sauce.
Serve over brown rice or noodles for a satisfying plant-based stir-fry option.
29. Mexican Quinoa Bowl
Create a fiesta in a bowl by combining cooked quinoa with seasoned black beans, roasted corn, diced avocado, fresh salsa, and a squeeze of lime juice.
Top it off with some chopped cilantro for a burst of flavor.
30. Spinach and Feta Stuffed Chicken Breast
Make a pocket in chicken breasts and stuff them with a mixture of wilted spinach, crumbled feta cheese, and garlic.
Bake until the chicken is cooked to perfection, resulting in a flavorful and protein-packed dish.
31. Asian Noodle Salad with Peanut Dressing
Toss cooked noodles, colorful bell peppers, shredded carrots, cucumber, and edamame in a mouthwatering peanut dressing.
This salad is a perfect balance of textures and flavors with an Asian twist.
Final Thoughts,
Meal prepping doesn’t have to be boring or time-consuming.
With these 31 meal prep lunch ideas, you’ll have plenty of delicious and healthy options to choose from throughout your busy week.
So, grab some Tupperware containers, chop up your veggies, and get cooking! Your body (and wallet) will thank you.
