"Lunch is often the trickiest meal of the day. Whether you work from home or head into an office every day, you need something that’ll fill you up and doesn’t take too much time or effort in the middle of your day. But once that mid-day hunger hits, it can be tough to avoid drive-thru urges and packaged food cravings when you just need something quick and delicious. Instead of giving in to temptation and grabbing yet another lunch out, do future-you a favor and prepare some nutritious meal prep lunches over the weekend so you’re ready for the week ahead. This meal-prep technique will not only remove stress from your weekly grind, but it’s also easy on the wallet and good for the body.
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Below, we rounded up 30 meal prep lunch ideas you can whip up on a lazy Sunday for a productive week. From protein-packed to vegetarian-friendly, we have plenty of meal prep lunch recipe inspiration to get you started! Meal prepping is a time-saving and cost-effective strategy that makes it easy to incorporate healthy meals into your routine. Keep scrolling for the best meal prep lunch ideas to try this week, no matter what your dietary preferences are.
1. Garlic Parmesan Kale Pasta Meal Prep
This meal prep chicken recipe is packed with garlicky flavor that promises to wow. Serve it over pasta, sautéed kale, and blistered tomatoes for a well-rounded meal that will check all your boxes. Drizzle with olive oil to enhance the flavor and nutritional value.
2. Herby Chicken Meatball Bowl
With hearty sweet potatoes and a tangy lemon olive oil dressing, this recipe is equal parts light and nourishing. Prep the meatballs, chickpeas, sweet potatoes, and dressing ahead of time, then all you have to do is throw in some kale and lunch is served!
3. Greek Chicken Stuffed Pitas
If you’re bored of your classic turkey sandwich, this recipe is the best way to upgrade your lunch. Trust me, preparing grilled chicken along with other ingredients like quinoa and roasted vegetables will earn a fixed spot on your weekly lunch rotation.
4. Roasted Vegetable Couscous Meal Prep
If you want a healthy, filling meal that’ll give you a much-needed midday energy burst, this recipe is for you. If you want to make it vegetarian (and a little cheaper!), swap chicken out for chickpeas. Pair it with brown rice for a balanced and nutritious dish.
5. Easy Chicken Falafel Bowls
If you’ve never tried falafel, you’re missing out! The protein-packed meat alternative is an amazing addition to any meal. For a huge time saver, buy them frozen so you only have to heat them up before assembling your bowl. Alternatively, consider using baked chicken as a nutritious protein option in your meal prep recipes.
6. Beef and Bean Burritos
This recipe is almost as convenient as ordering takeout from your favorite Mexican spot and just as tasty. Using ground turkey as a lean protein option, finish these delicious burritos off with some fresh guac or salsa, and you’ll be deleting your DoorDash app altogether.
7. Chicken Avocado Burritos
If you don’t have time to put together something elaborate, these burritos are incredibly quick to make, easy to take on the go, and great-tasting, too. Using shredded chicken makes them even more convenient and versatile for meal prep, allowing you to enjoy them in tacos, salads, and bowls throughout the week.
8. Chicken and Broccoli Shells and Cheese
This recipe is the grown-up, fancier version of the ultimate comfort food—mac and cheese. With added broccoli and shredded chicken, you get all the creamy goodness of boxed macaroni with the added bonus of protein and veggies.
9. Chicken Burrito Bowls
Move over Chipotle, this burrito bowl will satisfy your cravings without the steep price tag. Using shredded chicken, you can easily prepare enough lunches to last the week without paying extra for guac!
10. Easy French Dip Sliders
If you’re sick of the basic sandwiches and bowls, you need to try this not-so-typical meal prep lunch idea. The recipe makes 12 sliders with shredded chicken in 40 minutes and is bound to get you out of a lunch rut.
11. Spicy Chipotle Make-Ahead Burritos
If you love a burrito with a good kick, this spicy recipe made with chipotle peppers and ground turkey is the one for you. This recipe is super easy and doesn’t sacrifice spice.
12. Mediterranean Chickpea Salad
Nothing says fresh quite like some crisp cucumber and ripe tomatoes. This recipe is so simple— all you need to do is chop it up, mix it with a lemon olive oil dressing, then enjoy!
13. Easy Vegetarian Chili
There is no better way to romanticize a cold or rainy day than a warm pot of chili. This vegetarian option, or a version with ground turkey for a lean protein boost, will be your go-to meal prep lunch idea whenever dreary weather hits.
14. Sweet and Spicy Tempeh Bowls
Tempeh is great for vegetarian meal prep because it’s packed with protein and super versatile to cook with. In this recipe, it’s seasoned with a blend of spices and olive oil to give it a spicy-sweet flavor and combined with creamy polenta, black beans, cheddar cheese, and avocado for a bowl that’s sure to fill you up at lunchtime.
15. Gnocchi Caprese Salad
Caprese salad is popular for a reason, and adding pasta to it is an even better idea in my book. No matter what time of year it is, this recipe, especially when paired with a lemon olive oil dressing, will transport you to a bright summer day.
16. Vegetarian Quinoa Burrito Bowls
This recipe is a healthy alternative to the traditional burrito that’s meal prep-friendly, ready in 20 minutes, and healthy. It includes nutritious whole grains like quinoa and brown rice, ensuring it meets all your lunch criteria.
17. Creamy Tomato and Spinach Pasta
This recipe only requires a few ingredients, many of which you may already have lying around your house. But don’t worry, just because it’s convenient doesn’t mean it isn’t delicious. Olive oil is used to enhance the flavor and nutritional value of the dish, making it both healthy and tasty.
18. Sheet Pan Buddha Bowls with Turmeric Tahini Dressing
Buddha bowls are endlessly customizable and a great meal prep lunch idea if you like to switch things up throughout the week. This variation is packed with nutrients, thanks to the mix of sweet potatoes, beets, kale, quinoa, avocado, and a drizzle of olive oil.
19. Fresh Spring Rolls
While spring rolls might seem daunting to make, this meal prep lunch recipe is actually super quick and easy. If you want something light and refreshing for lunch, look no further; using olive oil in the dressing can enhance the flavor and nutritional value.
20. Curry Roasted Cauliflower Sweet Potato Salad
If you’re looking to get your veggies in while still prioritizing flavor, this meal prep lunch idea will be your new go-to. Customize the salad by adding your favorite spices or toppings, and consider using a lemon olive oil dressing to take it to the next level.
21. Creamy Vegan Mexican Pasta Salad
This is not your typical potluck pasta salad. Pasta covered with creamy, spicy vegan cashew sauce, enhanced with a drizzle of olive oil, and topped with black beans, salsa, and cilantro? Yes, please!
22. Healthy Thai Coconut Quinoa Bowls
If you’re looking to incorporate more plant-based foods into your diet, this recipe is a delicious way to do just that. The quinoa cooked with coconut milk is a game-changer that adds tons of flavor to these meal prep lunches. Alternatively, you can use brown rice for a nutritious whole grain option that pairs well with various proteins and vegetables.
23. Meal Prep Chicken Salad
Chicken salad is a classic, and this recipe will remind you of just why that is. Throw this together ahead of time using shredded chicken, then enjoy it as a lettuce wrap, over a bed of greens, or on its own—it’s delicious all sorts of ways.
24. Cashew Chicken Quinoa Bake
Requiring only one pan to make, this recipe makes meal prep lunches a snap. It’s also high in protein, so it will keep you full during the day. Consider pairing it with brown rice for a balanced and nutritious meal.
25. Steak Cobb Salad
If you’re tired of chicken taking up half your diet, this steak cobb salad is an amazing way to switch up your protein. The recipe takes less than an hour to put together from start to finish and won’t break the bank. Enhance the flavors with a lemon olive oil dressing that makes this salad a versatile and appealing option for meal prep.
26. Turkey Taco Lunch Bowls
This recipe has all the best parts of a taco minus the tortilla, which would just get soggy anyway. These taco bowls, featuring ground turkey as a lean protein, are just as good on day three as they are on day one, meaning no more leftovers ending up in the trash.
27. BLT Chicken Salad Lettuce Wraps
Combine two lunchtime favorites with this quick and easy lettuce wrap. Shredded chicken salad meets a BLT with a healthy spin.
28. Spicy Chicken Sweet Potato Meal Prep
I’ve never met a bowl I didn’t like, and this recipe is no exception. Simply prep your ingredients, including baked chicken, throw them all in the oven, and finish with your favorite toppings!
29. Teriyaki Chicken with Vegetables
Sheet pan meals are the ultimate time saver, especially if they’ll last you more than one night. This teriyaki baked chicken will satisfy your takeout cravings while making your future self’s life even easier.
30. Chicken Salad Mason Jar with Creamy No-Mayo Dressing
Not only are these chicken salad mason jars adorable, but they’re also ideal for people who love chicken salad but could do without all the mayo in it. Using shredded chicken makes meal prep even easier, as it can be utilized in various dishes such as tacos, salads, and bowls. Assemble the jars over the weekend and enjoy those extra minutes sleeping in during the week because you know your lunches are ready to go.
Lauren Blue, Lifestyle Staff Writer
As a Lifestyle Staff Writer for The Everygirl, Lauren ideates and writes content for every facet of our readers’ lives. Her articles span the topics of home decor, delicious recipes, hobbies, travel itineraries—and everything in between. When she isn’t testing the latest TikTok trend, she can be found scouring Instagram for beautiful homes to feature on the site.