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.
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! Keep scrolling for the best meal prep lunch ideas to try this week, no matter what your dietary preferences are.
High-Protein Meal Prep Lunch Ideas
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.
2. Herby Chicken Meatball Bowl
With hearty sweet potatoes and a tangy 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, it 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.
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.
6. Beef and Bean Burritos
This recipe is almost as convenient as ordering takeout from your favorite Mexican spot and just as tasty. 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.
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 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. No need to pay extra for guac when you’ll have enough lunches prepped to last the week!
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 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 is the one for you. This recipe is super easy and doesn’t sacrifice spice.
Vegetarian Meal Prep Lunches
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, 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 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 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 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 is guaranteed to meet 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.
Vegan Meal Prep Lunches
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, and avocado.
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.
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 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 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.
Gluten-Free Meal Prep Ideas
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, 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.
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.
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 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. Chicken salad meets a BLT with a healthy spin.
28. Spicy Chicken Sweet Potato Meal Prep
I’ve never met bowl I didn’t like, and this recipe is no exception. Simply prep your ingredients, 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 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. 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.
