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!
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 the meal prep routine so. easy.
Meal Prep FAQ
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!
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
Check out this post I wrote about the 5 Best Glass Meal Prep Containers!
You will want to check out this post on How to Meal Prep Vegetables.
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!
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.
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.
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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!
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.
4. Vegetarian
Veggie forward meals don't have to be borning! Here are some flavorful, balances meatless meal prep ideas that are easy to prepare.
How to meal prep- Make the fillings ahead and store separately from the pitas and sauces until just before serving.
How to pack-
- Salad Bowls - You may want one of these 2 compartment meal prep containers to keep salad and pita separate.
How to serve-
- All of these vegetarian options can be enjoyed warm or cold.
Recipe Video
Watch the video below to 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 on Facebook.
Honey Sesame Chicken Lunch Bowls
Southwestern Sweet Potato Jar Salads
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
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)
- ยพ cup uncooked rice (white or brown)
- ยพ cup uncooked quinoa
- 4 oz whole wheat spaghetti (cooked)
- 2 sweet potatoes (roasted; small-medium)
Sauces (use ยผ of one of these options)
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, ยฝ cup (roughly) of cooked carbohydrates, and 1-2 tablespoons of the sauce.
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Tips:
Video
Nutrition Information
© 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.
Selfkitchen4u says
Hi! I love your recipes, Thanks for sharing this post I appreciate your great effort in bringing all the tips together in the single post. Wish you all the best.
Lupita says
My husband recently got told he had a fatty liver. I knew it was time to make a change for the both of us! Iโve tried meal prepping before but I could never find good recipes and always ended up with taco bowls. Well heโs very picky but I decided to try the Honey sesame chicken Lunch bowls and the honey chipotle meatballs with my own cilantro lime rice and HE LOVED IT! I made two recipes so both of us can alternate and not get tired of one food choice every day! I am so happy I found something healthy and that he would actually eat! He even ate the onions and bell peppers in my cilantro lime rice! Thank you so much for sharing your recipes and giving me the motivation to meal prep and get healthy for the both of us!
Denise says
Hi Lupita! Your comment makes my heart happy! I'm so glad the recipes have been helpful for you, and I appreciate you taking the time to come back and leave a review ๐
Ray Douglas says
I'm sick of eating bread & muffins in these quarantine days! But now I feel I can simply make a couple of meals from these amazing recipes and store for a whole week as working from home is more frustrating sometimes. I just need a few boxes to fill with your amazing recipes. Thank you for sharing with us so a foodie person like me can treat himself with some wraps.
- Ray
Denise says
Hi Ray! I hope you give some of them a try! Having lunches pre-cooked is such a great way to reduce meal time stress. Take care!
Local Movers says
Thanks look great like always!
Toby says
I am a big fan of meal prep and all of these recipes look fantastic but can I ask why you only prep 4 lunches instead of 5 since there are 5 days in typical work week? Just curious and thanks for these fun meal prep ideas!
Denise says
Hi Toby! When I first started meal prepping I would do 5 and let me tell you by day 5 I was so sick of the meals. I now do 4 because
1) food safety- 4 days is the max for storing cooked chicken, and getting up there for rice as well.
2) flexibility- this way if you go for lunch one day or have leftovers from dinner one day, you don't have extra meals being wasted
Hope this helps!
Jeffrey Winkle says
Hi Denise,
I'm Jeffrey, hope everything is going good, Your recipes and your site is amazing! My fiance and I have started meal prepping for other people and decided to make a page for it, we have been using your recipes and site for a long time and it has been the standard that we follow when meal prepping you have definitely changed our lives with what you have done here. We were wondering if we could use your recipes and pictures for our page. We dont want to offend anybody so we wanted to reach out and make sure it was okay with you.
Please let us know if your okay with it!
I hope you had a great holiday!
Thank you Denise!
Denise says
Hi Jeffrey, I'm happy to hear my site has been helpful in your meal prep journey! You can check out my recipe/photo sharing policy here: https://sweetpeasandsaffron.com/comment-policy-photorecipe-sharing-policy/ Feel free to send me an email at sweetpeasandsaffron@gmail.com if you have any questions!
Lisa says
Where do I find Chicken Fajita?
Denise says
Hi Lisa, do you mean this one? https://sweetpeasandsaffron.com/meal-prep-chicken-fajitas-sheet-pan/
Lam Smith says
One of the best listing of prep lunch ideas. I must say Ratatouille Barley Salad is the healthiest of all. I must try it on a regular basis! Excellent work ^
Denise says
I'm so happy it's been a helpful list for you! I need to try that salad ๐
Snehal says
excellent article! for some time i have been accompanying and admiring your work, the content is of the highest quality and very informative, congratulations!
E says
The potatoes are great. The rest of it is bland. Not worth the effort.
Denise says
Ummm...I think you may have left your review on the wrong post? This is not a recipe post?
Sam says
Will try some of them out!
The 'print' button doesn't work, btw.
Jenn says
This is the BEST meal prep post I've seen in terms of the variety of choices! Thank you for all these great ideas!
Denise says
Wow! Thank you so much Jenn! Hope you find some recipes you enjoy!
Jenae says
These all look amazing! I can't wait to try them!
Denise says
I hope you find a recipe you enjoy! Thanks so much ๐
Daily4ever says
I just recently bought myself a lunchbox that I can also use to heat up my meals. It's called a HeatsBox and just made my meal prepping for work so much easier! I can just plug it in whenever I want, and within 20 minutes my food is nice and warm...so delicious ๐
SANJAY BISWAS says
Thank You So Much!!! For Sharing This Amazing recipe.
Suntrics says
Great ides for lunch meal. I always look for some new ides and these one looks really looks. So thanks for sharing with us ๐
Diana says
Whatโs the difference between these meals vs whatโs on your ebook?
Denise says
Hi Diana! The eBook is just my recipes from Sweet Peas & Saffron, and these recipes are from all over the web ๐
Flinders Doyle says
Great list I've loved everything I've cooked so far!
Denise says
I'm so happy to hear this! Thanks for reporting back!
Lina says
How long are you cooling the food? How long do the items keep? Should they be frozen?
Denise says
Hi Lina, when meal prepping, always cool your food and get it into the fridge as quickly as possible, particularly with rice. It shouldn't be left at room temp for more than 1-2 hours.
Jeffrey Winkle says
Are there some meals that shouldnt be frozen?
Denise says
Hi Jeffrey! I have a comprehensive post on this topic here: https://sweetpeasandsaffron.com/freezer-meal-dos-donts/
You're going to want to avoid salads (obviously), and any watery produce. I've personally found I don't enjoy roasted zucchini, sweet potatoes, bell peppers + onions after freeze/thawing, but that can come down to taste preferences.
Curries, stir fries, soups and stews usually are great bets to freeze and yes, you can freeze rice, too!
Here are tried & true freezer friendly lunches: https://sweetpeasandsaffron.com/freezer-friendly-lunch-meal-prep-recipes/
Home Kitchen Land says
These look delish!! we are loving trying new healthy recipes atm I plan on making all of these, they're great inspiration!
I try to meal prep at home but it's tricky sometimes with a husband and kids to feed! Everything looked great!
Denise says
Thanks so much! I hope you find some recipes you enjoy!
Nina Rudder says
Hi are you able to reheat some of these lunches as my so. Wants to meal prep but hates cold food thanks?
Denise says
Hi Nina! Yes, many of these recipes can be reheated. I would refer to instructions for each recipe. I always include instructions for how to serve my meal prep recipes!