Preparing lunch for the week can be a daunting task, especially for those of us with busy schedules. It’s all too easy to succumb to the temptations of fast food or skipping lunch altogether.
However, with a little bit of planning and creativity, you can save time and money while still enjoying delicious and healthy meals.
That’s where meal prep comes in. By spending just a few hours on the weekend, you can have a week’s worth of lunches ready to go, making your weekdays a breeze.
And with these 35 easy lunch meal prep ideas, you’ll never run out of options.
From salads and sandwiches to hearty soups and bowls, these recipes are not only convenient but also packed with nutrients to keep you fueled throughout the day. So grab your containers and let’s get prepping!
Easy Lunch Meal Prep Ideas
Here are some easy lunch meal prep ideas to help you save time and stay on track with your healthy eating goals.
1. Plan your meals
The first step to successful meal prepping is to plan your meals for the week. Take some time to think about the types of dishes you would like to eat for lunch and make a list of ingredients you will need.
This will not only save you time at the grocery store but also prevent you from making unhealthy impulse purchases.
2. Invest in good quality containers
Having the right containers can make all the difference in your meal prep routine.
Invest in good quality, leak-proof containers that are microwave and dishwasher safe. This will make it easier for you to pack and reheat your meals throughout the week.
3. Cook in bulk
Instead of cooking for one meal, try cooking in bulk. This will save you time and effort in the long run. For example, you can cook a big batch of rice or quinoa and use it as a base for different meals throughout the week. You can also roast a large batch of vegetables to use in salads, wraps, or as a side dish.
4. Mix and match
To avoid getting bored with the same meal every day, mix and match different ingredients to create a variety of dishes.
For example, use the same batch of roasted vegetables in a wrap, on top of a salad, or as a side dish with your protein.
5. Make Use of leftovers
Don’t be afraid to incorporate leftovers into your lunch meal prep.
Leftover grilled chicken can be used to make a delicious chicken salad, and leftover roasted vegetables can be blended into a flavorful soup.
6. Prep ingredients ahead of time
Some ingredients, such as salad greens, tend to wilt quickly. To avoid this, prep them ahead of time by washing, drying, and storing them in airtight containers with a paper towel to absorb any excess moisture.
This way, you can quickly assemble a fresh salad when you’re ready to eat.
7. Utilize the Freezer
Not all meals have to be prepped and eaten within the same week.
Utilize your freezer by making extra portions of meals and freezing them for later. This is especially helpful for busy weeks when you may not have time to meal prep.
8. Keep it simple
Meal prepping doesn’t have to be complicated or time-consuming. Keep it simple by choosing easy and quick recipes that require minimal ingredients and prep time.
For example, a turkey and avocado wrap or a quinoa and vegetable stir-fry can be put together in just a few minutes.
Daily Assembly:
- Monday: Chicken Caesar Wraps: Spread Caesar dressing on a whole wheat tortilla, add shredded chicken, chopped romaine lettuce, and Parmesan cheese.
- Tuesday: Buddha Bowl: Combine cooked brown rice, roasted vegetables, shredded chicken, and a drizzle of vinaigrette dressing.
- Wednesday: Mason Jar Salad: Layer lettuce, chopped vegetables, cooked quinoa, and shredded chicken in a mason jar. Add vinaigrette dressing on the bottom, separate from ingredients with a lid insert.
- Thursday: Turkey and Hummus Wraps: Spread hummus on a whole wheat tortilla, add sliced turkey, chopped vegetables, and a drizzle of vinaigrette dressing.
- Friday: Minestrone Soup (pre-made): Heat up pre-made minestrone soup from the store (look for low-sodium options).
35 Easy Lunch Meal Prep for the Week
1. Burrito Bowls
Get ready to indulge in a fiesta of flavors with these vibrant Burrito Bowls!
Packed with seasoned rice, juicy grilled chicken, creamy avocado, and zesty salsa, every bite is a burst of Tex-Mex goodness.
2. Grilled Chicken Salad
Indulge in the crisp freshness of a grilled chicken salad, where tender strips of succulent chicken dance with crunchy greens and a symphony of colorful veggies.
3. Mason Jar Salads
Prepare to be amazed by the convenience and cuteness of Mason Jar Salads!
Layered with fresh ingredients, these portable salads are not only Instagram-worthy but also a perfect solution for busy weekdays.
4. Hummus Veggie Wraps
Wrap up your midday hunger with these delightful Hummus Veggie Wraps!
Creamy hummus spread generously on a soft tortilla, filled with crunchy veggies like bell peppers, cucumbers, and carrots – it’s like a flavor explosion in every bite!
5. Cottage Cheese Fruit Bowl
Elevate your lunchtime with a delightful cottage cheese fruit bowl, where creamy goodness meets the sweetness of ripe fruits, creating a symphony of textures and flavors.
6. Tuna Salad
Dive into the ocean of flavor with this classic Tuna Salad!
Flaky tuna mixed with crunchy celery, tangy pickles, and a creamy dressing, all nestled between two slices of your favorite bread. It’s a lunchtime staple that never disappoints!
7. Grain Bowls
Embark on a journey of wholesome goodness with grain bowls that marry nutritious grains with an array of fresh vegetables and protein-packed delights.
8. Stuffed Sweet Potato
Prepare to be amazed by the mouthwatering goodness of Stuffed Sweet Potatoes!
Soft, roasted sweet potatoes loaded with savory toppings like black beans, avocado, and salsa – it’s a satisfyingly sweet and savory combo that’ll have you coming back for more.
9. Pasta Salad
Get ready to twirl your fork into a bowl of pure happiness with Pasta Salad!
Tender pasta tossed with crunchy veggies, tangy vinaigrette, and your favorite cheese – it’s a refreshing and satisfying lunch option that’s perfect for any day of the week.
10. Bento Boxes
Unleash your creativity and satisfy your hunger with bento boxes, where compartments brim with a delightful assortment of snacks, ensuring every bite is a flavorful adventure.
11. Tomato Soup
Warm your soul with a comforting bowl of Tomato Soup!
Rich, velvety tomato broth infused with aromatic herbs and spices – it’s like a cozy hug in a bowl, perfect for dipping grilled cheese sandwiches or enjoying on its own.
12. Spring Rolls
Embrace the freshness of spring with delicate spring rolls, where crisp veggies and savory fillings are wrapped in translucent rice paper, creating a bite-sized taste of paradise.
13. Lunchbox Pizza
Turn lunchtime into a pizza party with Lunchbox Pizza!
Miniature pizzas topped with your favorite sauce, cheese, and toppings, baked to golden perfection – it’s a fun and delicious twist on a classic favorite that’ll have you counting down the minutes until lunch.
14. Stuffed Bell Peppers
Elevate your lunch with these vibrant Stuffed Bell Peppers!
Colorful bell peppers filled to the brim with a hearty mixture of rice, beans, veggies, and cheese, baked to perfection – it’s a wholesome and satisfying meal that’s as beautiful as it is delicious.
15. Chicken and Rice
Savor the comforting flavors of home with Chicken and Rice!
Tender chicken pieces simmered with aromatic spices and fluffy rice – it’s a timeless classic that’ll warm your heart and fill your belly with every delicious bite.
16. Quesadillas
Indulge in ooey-gooey goodness with Quesadillas!
Crispy tortillas stuffed with melted cheese, savory fillings like grilled chicken, veggies, and beans – it’s a quick and easy lunch option that’s sure to satisfy your cravings.
17. Broccoli Cheddar Soup
Warm up with a bowl of creamy Broccoli Cheddar Soup!
Velvety smooth soup loaded with tender broccoli florets and gooey melted cheddar cheese – it’s a cheesy, comforting bowl of goodness that’ll leave you feeling warm and fuzzy inside.
18. Sushi
Treat yourself to a taste of Japan with fresh and flavorful Sushi!
Colorful rolls filled with sushi-grade fish, crisp veggies, and sticky rice, served with soy sauce and wasabi – it’s a deliciously satisfying lunch option that’s as beautiful as it is tasty.
19. Edamame Salad
Elevate your lunch with the vibrant flavors of Edamame Salad!
Nutrient-packed edamame beans tossed with crisp veggies, tangy dressing, and a sprinkle of sesame seeds – it’s a refreshing and satisfying dish that’s perfect for fueling your afternoon.
20. Chicken Caesar Salad
Indulge in a classic favorite with Chicken Caesar Salad!
Crisp romaine lettuce tossed in creamy Caesar dressing, topped with grilled chicken, crunchy croutons, and a generous sprinkle of Parmesan cheese – it’s a timeless combination that’s sure to please.
21. Zucchini Noodle Pasta
Get your pasta fix with a healthy twist with Zucchini Noodle Pasta!
Spiralized zucchini noodles tossed in your favorite pasta sauce, topped with fresh herbs and grated cheese – it’s a lighter and more nutritious take on traditional pasta that’s still bursting with flavor.
22. Chickpea Salad
Power up your lunch with the protein-packed goodness of Chickpea Salad!
Tender chickpeas tossed with crunchy veggies, tangy dressing, and a sprinkle of feta cheese – it’s a satisfying and delicious option that’ll keep you fueled for the rest of the day.
23. Lentil Soup
Warm up with a hearty bowl of Lentil Soup! Earthy lentils simmered with aromatic veggies and savory spices – it’s a comforting and nutritious meal that’s perfect for chilly days or anytime you need a cozy pick-me-up.
24. Tacos
Treat yourself to a fiesta of flavors with Tacos!
Soft tortillas filled with your choice of protein, fresh veggies, salsa, and a squeeze of lime – it’s a customizable and delicious lunch option that’ll transport your taste buds straight to Mexico.
25. Beef and Broccoli Stir Fry
Satisfy your cravings for something savory with Beef and Broccoli Stir Fry!
Tender slices of beef stir-fried with crisp broccoli florets in a flavorful sauce – it’s a quick and easy lunch option that’s bursting with delicious Asian-inspired flavors.
26. Vegetable Frittata
Start your day on a delicious note with Vegetable Frittata!
Fluffy eggs loaded with colorful veggies and cheese, baked to golden perfection – it’s a nutritious and satisfying meal that’s perfect for breakfast, brunch, or lunch.
27. Asian Noodle Salad
Take your taste buds on a culinary journey with Asian Noodle Salad!
Chewy noodles tossed with crisp veggies, savory proteins, and a tangy dressing – it’s a refreshing and flavorful dish that’s perfect for a light and satisfying lunch.
28. Spinach and Mushroom Quesadillas
Indulge in a vegetarian delight with Spinach and Mushroom Quesadillas!
Sauteed spinach and mushrooms sandwiched between crispy tortillas with gooey melted cheese – it’s a quick and easy lunch option that’s bursting with flavor.
29. Quinoa and Roasted Vegetable Bowls
Nourish your body with quinoa and roasted vegetable bowls, where fluffy quinoa is paired with colorful roasted veggies and drizzled with a tangy dressing for a wholesome meal that’s as nutritious as it is delicious.
30. Tomato Basil Caprese Salad
Treat yourself to a taste of Italy with Tomato Basil Caprese Salad!
Juicy tomatoes, creamy mozzarella cheese, and fresh basil leaves drizzled with balsamic glaze – it’s a simple yet elegant dish that’s bursting with vibrant flavors and perfect for a light lunch.
31. Black Bean and Corn Salad
Savor the flavors of the Southwest with Black Bean and Corn Salad!
Hearty black beans, sweet corn kernels, crisp veggies, and zesty lime dressing – it’s a colorful and flavorful dish that’s as nutritious as it is delicious.
32. Tofu and Vegetable Stir Fry
Experience the perfect harmony of flavors and textures with Tofu and Vegetable Stir Fry!
Crisp tofu cubes stir-fried with colorful veggies in a savory sauce – it’s a plant-based delight that’s both satisfying and wholesome.
33. Balsamic Chicken and Veggie Bowls
Elevate your lunch with the irresistible flavors of Balsamic Chicken and Veggie Bowls!
Tender chicken marinated in balsamic glaze, roasted veggies, and fluffy grains – it’s a balanced and flavorful meal that’s sure to impress.
34. Eggplant Parmesan
Indulge in a classic Italian favorite with Eggplant Parmesan! Crispy breaded eggplant slices smothered in marinara sauce and melted cheese – it’s a hearty and satisfying dish that’s perfect for a comforting lunch.
35. Spaghetti Aglio e Olio
Transport yourself to Italy with the simple yet exquisite flavors of Spaghetti Aglio e Olio!
Al dente pasta tossed with garlic-infused olive oil, red pepper flakes, and fresh parsley – it’s a timeless pasta dish that’s sure to delight your taste buds.
Final Thoughts,
Preparing 35 easy lunch meals for the week can be a game-changer when it comes to saving time and eating healthier.
By dedicating a little bit of time each week to meal prep, you can ensure that you have delicious and nutritious meals ready to go, making it easier to stick to your health and fitness goals.
Whether you’re a busy professional, a student, or a parent on the go, taking the time to plan and prepare your lunches in advance can make a big difference in your overall well-being.
So, give meal prepping a try and see how it can simplify your week and keep you on track with your healthy eating habits.
