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22 Cold Lunch Ideas You Can Meal Prep

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By: 12 Comments
Posted: 8/20/21 Updated: 8/20/21

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22 cold lunch ideas that you can meal prep ahead of time! These recipes are perfect for when you don't have access to a microwave. Browse through the salads, bowls, bento boxes, wraps and pitas!

I'm asked all the time about cold lunch ideas for those of you who don't have access to a microwave, so I've rounded up my favorite recipes for you. But, if you're looking for hot lunch ideas you can meal prep I've got you covered as well!

collage image that says no heat meal prep recipes
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This may come as a surprise, but when it comes to meal prep lunches, you don't have to eat a sandwich everyday! I'm here to help you switch things up from the classic old sandwich, with these delicious and healthy lunch ideas.

These cold lunch ideas are perfect for students, trades workers, those working out of a vehicle, or anyone who doesn't have access to a microwave on the fly. Not only are these recipes healthy, but they work for meal prep as well, and there's something for everyone in this post.

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Reasons you'll ♡ these recipes

  • there is so much variety here, from salad jars, to wraps, bento boxes and more (something for everyone)!
  • these cold lunch ideas keep well, so you can meal prep a large batch and store them in the fridge for later in the week
  • having lunches prepped will save you so much time, stress and even money

Meal Prep FAQ

Do I have to eat the same thing every day for lunch?

You do not! See my post about how to add variety to your meal prep for tips on how to avoid eating the same thing over and over.

How many days can I meal prep for at once?

Most ingredients will keep in the fridge for up to 4 days. To meal prep for the whole week, do a second meal prep session mid-week. Or you can choose freezer-friendly meal prep meals, like these freezer-friendly lunch meal prep recipes!

Do you have more meal prep recipes for breakfast and dinner?

You're in the right place. See this roundup of breakfast meal prep recipes, and this roundup of dinner meal prep recipes for a ton of fun ideas!

Favorite Meal Prep Containers

Our tried and true favorite meal prep containers and jars that will keep your food fresh, help you reheat it evenly, and withstand the test of time. No more wasting your money, these are the absolute best containers out there!

Keep reading

Salads

Fennel and Pomegranate Quinoa Salad
A bright, flavorful fennel & pomegranate quinoa salad recipe that is so simple to throw together and is a perfect make ahead holiday side dish! Filled with crunchy fennel, radish and celery, with sweet pomegranates and fresh mint.
Check out this recipe
pomegranate fennel quinoa salad in wood bowl with forks
Strawberry Quinoa Spinach Jar Salads
This strawberry spinach quinoa salad in a jar is the perfect fresh summer meal prep lunch!  Spend a bit of time prepping your lunches on the weekend and you'll be the envy of your office.
Check out this recipe
close up of a mason jar with strawberry spinach quinoa jar salad
Thai Chickpea Mason Jar Salad
Thai chickpea mason jar salad has a tangy peanut dressing, quinoa, zucchini, carrots and cabbage and is topped with honey roasted peanuts! Ready in under 25 minutes.
Check out this recipe
Close up shot of mason jars filled with thai chickpea mason jar salad on wood tray
Kale Barley Salad with Feta and a Honey-Lemon Vinaigrette
This kale barley salad is full of whole grain, nutrient-rich ingredients that will nourish your body and fill you up! Easy to prepare, vegetarian, and meal prep-friendly!
Check out this recipe
a hand pouring honey lemon vinaigrette onto a kale barley salad with feta and avocado
Asian Chicken Mason Jar Salads
These Asian chicken mason jar salads make for an easy and healthy work lunch!  They can be made ahead of time and stored in the fridge for 4 days.
Check out this recipe
two mason jars filled with asian chicken salads
Ranch Chicken Jar Salads
These ranch chicken jar salads are made with homemade ranch dressing, baked chicken breast, shredded cheese, and lots of veggies! Low carb with 6 g net carbs, and gluten-free, they are a healthy grab-and-go lunch.
Check out this recipe
three glass mason jars filled with ranch chicken jar salads
Asian Salad with Salmon, Ginger, and Lime Dressing
A bright and flavorful Asian salad with salmon, fresh veggies, creamy avocado, and candied ginger all tossed in a tangy lime vinaigrette.
Check out this recipe
asian salmon salad with candied ginger and lime vinaigrette

Meal Prep Bowls

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.
overhead shot of caprese chicken salad meal prep bowls on gray counter
Vegan Sushi Meal Prep
This vegan sushi bowl meal prep has all the flavors of sushi without the rolling! Made with cucumber, carrots, radish, edamame, rice and a sriracha mayo dressing.
Check out this recipe
overhead shot of glass meal prep containers filled with vegan sushi bowls
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
overhead shot of glass meal prep container filled with buddha bowls
Spicy Tofu Noodles Meal Prep
These spicy tofu noodle meal prep bowls are made with a sweet, savory and spicy sauce, whole-wheat spaghetti, zucchini noodles, and tofu! Make it ahead and enjoy for lunch through the week.
Check out this recipe
overhead shot of two glass meal prep containers filled with spicy tofu noodles
Southwestern Chopped Chicken Salad (Meal Prep)
This southwestern chopped chicken salad is going to be your new favorite work lunch!  Prep ahead on the weekend and when you're ready to serve, drizzle with ranch and sprinkle with tortilla strips.
Check out this recipe
overhead shot of four glass meal prep containers filled with southwestern chopped chicken salad
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
overhead shot of four meal prep containers with sesame noodles and spiralized vegetables

Bento Boxes

Tuna Protein Box
Tuna protein box is filled with protein-packed foods: tuna salad, cheese, and hard boiled eggs. Ready in minutes, and perfect for delicious on the go snacks! Gluten-free and clean eating.
Check out this recipe
tuna protein bistro box in glass meal prep container including grapes, egg, cheese, and veggie sticks
Chickpea Salad Bento Box (Vegan)
Chickpea salad bento box is a vegan no cook lunch option that can be ready in under 25 minutes! 
Check out this recipe
overhead shot of glass meal prep container with chickpea salad bento box
Spring Strawberry Bento Box
Spring strawberry bento lunch boxes are easy to whip up in under 15 minutes! With fresh strawberries, maple cinnamon pecans, balsamic reduction and more.
Check out this recipe
overhead shot of spring strawberry bento box with nuts crackers strawberries and salad in glass meal prep container
Taco Salad Bento Lunch Box
This no cook taco salad bento box recipe is ready for your lunch in under 20 minutes! A great meal prep lunch option when you're too busy to prep.
Check out this recipe
overhead shot of taco salad bento lunch boxes in glass containers
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
overhead shot of glass meal prep container with no cook greek pita bento and salad
No Cook Vegan Bento Snack Box Recipe
No cook vegan bento snack box recipe is an easy option to throw together to make sure your snacks are balanced and healthy! Fresh berries, hummus-stuffed mini peppers, trail mix and black bean tortilla chips will fill you up with wholesome ingredients.
Check out this recipe
overhead shot of vegan bento snack boxes in glass meal prep container

Wraps and Pits

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
greek chicken wrap held by hand
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
overhead shot of a hand holding up four pesto chicken pitas on parchment paper
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
stack of two cajun chicken wraps on blue plate

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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.

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Reader Interactions

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  1. Tricia McFarland says

    Oh my!! Which one to choose🤔 Thank you for such a fabulous variety. You are the best🥰

    Reply

    • Jasmine @ Sweet Peas & Saffron says

      Hi Tricia, glad you found this post helpful - we hope you enjoy no matter which one you choose! Lunch options for the whole month 🙂

      Reply

  2. Emma Davis says

    Thanks for the list. I will definitely try.

    Reply

  3. Victoria says

    Thank you for this timely compilation of recipes- yummy for hot summer days!

    Reply

    • Denise Bustard says

      Hi Victoria, you are very welcome! Hope you have yummy lunches all summer long 🙂

      Reply

  4. Thomas says

    Hi Denise, when we are searching for something different for Breakfast/Lunch and/or dinner Meal Preps, we usually go to you first! You do have a great way of putting it all together. This past weekend, we prepped Breakfast Muffins and froze some, Made lots of Split Pea and Ham soup and a wonderful tortellini Salad for lunches in Mason Jars. Thanks for all your help. WE may have taken some of your recipes and substituted some items. Hey, that's what recipes are for....right???

    Reply

    • Denise says

      I'm so happy to hear this, Thomas! Hope you have a delicious week 🙂

      Reply

  5. pooja says

    very informative. i would have enjoyed the list categorized into vegetarian, vegan, gluten free, etc.

    Reply

  6. Pascale says

    Woaw ! Love it! Just in time for summer heat 🤩

    Reply

    • Denise says

      So glad you like the roundup! Hope you find a recipe you enjoy!

      Reply

  7. Emma says

    Oh crikey! It is ALMOST worth going into work just to have a gorgeous lunch. Not sure where to start.

    Reply

    • Denise says

      LOL! Hope you find a recipe you enjoy!

      Reply