These Meal Prep Lunches will save you so much hassle and reduce morning stress! Plus you will be healthier and saving money! Here are some delicious meal prep lunch recipes for busy weekdays.
Do you ever have those mornings when you wake up late and can’t decide what to grab for lunch? It can be super frustrating, and I almost always end up hitting a fast food place on those days.
But, when I am prepared, I not only save myself time but lots of money too. You’ll be thanking yourself when you dig in and devour all these lovely lunch ideas.
If you haven’t started out with the Meal Prep 101, that is the best place to get your info on all the “how-to’s” on prepping. There is a lot to take in and it’s best to learn it all now.
🥘 Benefits
I could go on and on about all the reasons why it’s a great idea to meal prep, but I want you to get to the tasty meal ideas too! I will keep it simple and give you the basic reasons why I believe this is a huge game-changer.
If you aren’t sold on the idea, just try it for one week and see how you feel afterward.
- It Is Frugal – I hate it that money is so much of a factor, but it’s the truth of the matter. Saving money isn’t always easy, but when it comes to food, eating at home is one of the easiest ways to cut back spending. Keep your pocketbook full and skip those drive-thru lines! One time I saw my husband’s lunch receipt was $12 for a weekday lunch and I knew I had to do something.
- Portion Control – I’ll admit, when I go to a fast-food chain and grab a burger and fries, I usually eat more than I should. But when I make my own meals at home, I am way more likely to stick to my eating plan and use smarter portions.
- You Know What’s In It – There aren’t any secret sauces or surprises when it comes to homemade meals. You know precisely what you are making and what ingredients you used. So, if you have food allergies or dietary restrictions, you don’t have to worry someone is messing up your order.
- You’ll Save Time – You can quickly make enough meals to last you for several days or longer. It’s much easier than cooking something every single day.
- The Meals Are Delicious – You can make food that is drool-worthy right in your own kitchen. What’s better than that?
🥄 Containers
If you are going to take lunch to school or work, you need the right containers.
We’ve tried a lot of them over the years and have made a list of our go-to Meal Prep Containers that work the best.
My go-to that I use when I don’t care so much about the foods being mixed is the classic Rubbermaid sandwich containers!
It is silly, but they never, ever leak and that is a huge factor for my husband who commutes…sometimes via car and sometimes via car, bus and metro all in one day.
I need that container to never spill one bit! I buy a couple at a time and they last forever. The small investment has a huge return for these.
🥪 Sandwiches
Prepping sandwiches can be tricky but it doesn’t mean you can’t do it. Follow the following tips to prep sandwiches for 3-4 days ahead of time.
How to Prep
- Decide on bags or containers that you plan to use and lay them out.
- Prep the bread, roll, or tortilla you plan to use and either wrap it in Saran or it’s own separate baggie.
- Divide up the meat/veggies/beans that are in the recipe and keep them separated from the bread products. This will make sure that the bread doesn’t get soggy. If you are using dressing or mayonnaise, keep them separate by using the little rubbermaid containers or little disposable ones that you can order from Amazon that look like take away dressing containers.
How to Store
- Keep the dry and the wet ingredients separated.
- Find a small container for any dressings to add later.
- Store in the refrigerator in sealed or wrapped containers.
Sandwiches and Wrap Meal Prep Recipes
Sandwiches and Wrap Meal Prep Recipes to prep for the week. These are great grab and go recipes with no need to reheat. This is great for those busy days when you need to have something simple to enjoy for lunch.
If you haven’t tried sweet potatoes with black beans yet, you have been missing out. The combination is impeccable, and I can’t get enough.
Eating healthy is so easy when you make recipes like this chicken salad wrap. Add all your favorite toppings to make it your own. So good!
Make a batch of these Thai chicken salads and enjoy them all week long. They are irresistible and look as pretty as they taste!
These homemade uncrustables are the perfect inexpensive lunch yet will leave you filled to the brim! Add a glass of milk or juice and you won't need that afternoon snack after all.
Make this sandwich for lunches in just a couple minutes. This one packs well and is fresh and a healthy lunch option.
🍚 Rice, Quinoa, Etc
Rice, quinoa, and even couscous are tasty options to pack for your lunches. Whether you are looking for a side to prep, or a main dish, these are hearty and filling options.
How to Prep
- I recommend using a container with a sealed lid for working with rice and other grains.
- Place your quinoa or rice on one side, and place your protein in the same compartment on the side, or use a split compartment so each item has its own place.
- Rice, couscous, and quinoa can dry out a bit as it cools down in the fridge. Just remember when reheating you can add a splash of water or stock to help prevent rice from clumping.
How to Store
- Store your quinoa or rice in the fridge in an airtight container.
- Include the protein on the side or on top of the rice for storing.
- Add a little extra liquid to the rice, to help prevent clumping when you go to reheat it.
Rice, Quinoa, and Couscous Meal Prep Recipes
Rice, Quinoa, and Couscous Meal Prep Recipes that are hearty, filling, and satisfying. You will find lots of ideas that are budget-friendly, flavorful, and a treat to enjoy.
Here is a delicious vegetarian harvest wild rice you can serve and reheat for a refreshing and tasty dinner idea.
This fried rice is fantastic and is one of my favorites. Add chicken or eat it meatless, the choice is yours.
Add a little spice to your life with these amazing Cuban style tuna bowls. You’ll never eat another boring lunch again after you try them.
Whip this up in the slow cooker, and then place in single serve containers for meals down the line.
If you are looking for a veggie burrito bowl, this is my go-to. There are tons of veggies to fuel your body and keep you going till you get home for dinner.
Wraps are some of my go-to lunch ideas because they are so easy to prepare and pack. You can eat them without having to warm them up which is always a huge plus.
These aren’t your normal turkey and cheese sandwiches! They are packed with the amazing flavor of curry, black eyed peas, carrots, celery, and is seasoned beautifully.
Mango Chicken Meal Prep with Cilantro Lime Rice and Mango Avocado Salsa
Mango chicken marries perfectly with cilantro rice and a side of mango avocado salsa. Alternatively, mix this mango chicken on top of a bed of greens or over a nice pile of quinoa. There is a lot of versatility in this meal.
Getting lots of yummy nutrients is so simple when you have meals like this zucchini boats burrito bowls. Fresh zucchini, pico de gallo, corn, rice, black beans, and more! You won’t want to wait to dig in.
Sometimes I want something a little bit different instead of the same boring sandwich. Mushroom couscous is to the rescue! I always end up with a happy plate when it’s on the menu.
If you enjoy eating a light lunch that is jam-packed with tons of nutrients, this is a great one to add to your list. It’s beautiful and has fantastic color and flavor.
Now sushi lovers who happen to be vegan can enjoy the best of both worlds. These bite-sized pieces of vegan sushi are hard to resist. Try them for yourself and see.
🥣 Soups and Casseroles
The best part of soups and casseroles is that the majority of them are also freezer friendly, so you will be able to prep these a week or two in advance and not just 3-5 days.
How to Prep
- On the meal prep day, prepare the entire soup or casserole ahead of time.
- Divide up into meal prep containers and place in the refrigerator. Alternatively, if you plan to freeze them, make sure they are in freeze safe containers and sealed well.
How to Store
- Soups can be tricky to travel to work, so make sure to have a well sealed thermos or container that has proven not to leak.
Soup and Casserole Meal Prep Recipes
Soups and Casserole Meal Prep Recipes are heartier in flavor but just as tasty. These recipes are great if you can warm them up in the microwave for a nice hearty lunch you can serve for kids or adults.
Minestrone soup is great for meal prepping. Just warm up on the stove or microwave for you to enjoy.
A vegetarian option that can be made on the stove or in your pressure cooker. I love how hearty and filling this recipe is, while still being light.
Here is a cauliflower soup that takes 20 minutes to make. Place in single serve containers and serve up and enjoy with your favorite toppings for an easy reheat soup.
If you enjoy stuffed peppers try this stuffed pepper soup. It reheats really nice and is loaded with peppers, onions, meat, and a savory tomato broth.
This chicken noodle soup is one of my favorites, especially on a cold winter day. This soup is gluten free and so simple to make.
Keep your toppings separate, and then just prep the items separate and reheat then top with your greens, sour cream, etc.
Check out how to make butternut squash soup, it takes just 30 minutes to prep. This soup is creamy, flavorful, and healthy. A wonderful meal prep soup.
This creamy and rich tomato florentine soup is one of my favorite meal prep soups. Give this soup a try and place in a single serve container then reheat and enjoy.
Vegetarian black bean soup reheats really nice. You can serve up alone, pair with cornbread or even a side of rice.
Make this recipe up on the weekend and divide into lunch portioned containers for a delicious lunch that will have everyone wanting the recipe.
🍝 Pasta Meal Prep
Pasta is a very affordable and easy food for preparing for lunches. Whether you use a white or red sauce, or pair with a vinaigrette, these recipes will be a great fit for easy lunches.
How to Prep
- Depending on the recipe, you can choose to store your pasta in a container or sealable bag. So decide which method works best for you.
- Divide up into meal prep containers and place in the refrigerator.
- If you plan to freeze your pasta, I recommend cooking it for 2-3 minutes less. When you reheat it, the pasta won’t become too soft.
How to Store
- Pasta is easy to store, unless it is a soup or with a lot of sauce. Make sure it is in a container that seals tight.
- You can store your pasta in the fridge, or freeze it for later. Just store in single serve containers.
- You might find that storing your pasta plain in a bag, and the sauce in another sealed container is another great way to keep food separate, and preserve the pasta a bit longer, without it becoming soggy.
Pasta Meal Prep Recipes
Enjoy pasta? Here are some tasty pasta dishes to consider making and using for meal prep for the week ahead. These are great recipes to reheat in the microwave or on the stove if you have access.
This incredible thrifty meal prep lunch is hands down one of my all time favorites to make! This is great for families with kids in the house as well as they can grab these out of the freezer, zap in the microwave and have lunch ready in minutes. All for under a quarter a piece!
This vegan recipe is gluten-free, allergy-free, and nutritious. I have so many good memories of eating spaghetti O’s, and now I can enjoy them in a healthy way!
Vegan Pesto Pasta with Beans and Sun-Dried Tomatoes • Happy Kitchen
Most pastas work great for a meal prep lunch and this one is no exception. Make ahead on Sunday for a week's full of lunches to keep you full and satisfied.
This is a wonderful pasta salad that is great for a lunch. Just make as directed, and then store the pasta salad in single serve containers.
🍽️ Various Recipes
In this next list, I wanted to give you an idea of how to store food, even if it doesn’t fit a specific area listed above. Here are simple ways to meal prep like a pro.
How to Prep
- Make sure to look at what you are serving. Does it have a lot of liquid like a soup, gravy, etc. Those types of recipes need to be in a sealed container.
- If you are going to cook a few chicken recipes, consider batch cooking to save time. Or serve up the same veggies for the dish that goes with the chicken and the pork. It helps eliminate work and prep.
How to Store
- Make sure if you do a mix of items in a container with different compartments, consider what you are including. You don’t want to make a dish where part needs to be reheated and the other portion needs to be eaten cold. If you have a mix of items like that, use separate containers.
- Most proteins will only store for 3-4 days, so make sure to consider that when cooking. If you want to store longer, freeze the proteins.
More Lunches to Meal Prep
Here is a mix of a few more lunches to meal prep! I wanted you to have tons of options so feel free to pick and choose any that look good.
Make this Garden Fresh Spinach Tomato Quiche on a Sunday for lunches all week long. Packed with nutritious veggies and hearty protein, lunch will leave you satisfied and not craving that afternoon sweet.
If you are a fan of Caprese salad here is a quiche that reheats nicely. Or eat it cold if you prefer. No matter how you choose, it is tasty as can be to meal prep with this quiche.
These pizza-flavored mushrooms will add some pizzazz to your lunch menu. They are loaded with all sorts of good stuff like garlic, cheese, sauce, and capers.
The pork and sweet potato combo in this make ahead meal is not only perfect for make ahead lunches but consider this one for make ahead dinners. Think of those busy weeks when you will be getting home late and don't want to cook. Pull out these filling and healthy bowls instead of stopping for take out.
Don't miss out on this hearty lunch! Packed full of nutrients and keeps you full past the afternoon chocolate cravings.
Make this Tomato Basil Chicken to fill up your week's meal plans! This meal is so easy to make that it will move up high on your list to make!
Being able to eat a healthy and delicious meal brightens up my entire week! This recipe is made with yummy vegetables like onions, peppers, and potatoes, so you can enjoy it without any worry.
Combine two mega healthy foods into one satisfying sandwich! You can eat this one out of a dish, on a slice of bread or on top of a bed of lettuce.
Mini Meatloafs are perfect for freezing! Consider making several mini meatloaves and add the veggies when you need them for the week. Use this recipe when you want to make make ahead dinners as you can simply pull from the freezer and add a fresh garden salad or roasted veggies.
🥗 Salad Recipes
Here are several salads that you can whip up and use for your grab and go lunches. These include seafood to green salads and all things in between.
How to Prep
- When working with fresh ingredients like lettuce, veggies, and such, remember they all go bad at different times. Items like lettuce and spinach leaves break down faster than celery, carrots, etc.
- Use different compartments for ingredients, to help prevent items from becoming soggy or breaking down too fast.
How to Store
- When using a green salad, store your dressing on the bottom of the container. Then layer in cucumbers or tomatoes to create a barrier before you add in your lettuce.
- For pasta salads, make sure to add a splash of extra liquid. The pasta can soak up the sauce, leaving your meal a bit dry.
- Use containers that have a tight seal, to prevent leakage of sauces, dressings, etc.
Salads Ideas
Meal Prep Lunches are a great way to stock pile all those veggies we all need to eat! Salads travel great and are easy to prepare earlier in the week. Variety is the key and these recipes knock it out of the park!
Chickpea Orzo Salad Lunch Meal Prep
Healthy, Vegetarian and extremely simple chickpea and orzo salad works perfect in meal prep containers. Make sure to keep the dressing in a small disposable cup with a lid
Low Carb Italian Meatball Salad — Gluten Free, Paleo, Keto
Homemade Italian style meatballs nestled in a salad with fresh mixed greens, tomatoes, red onion slices, lemon juice, and oil. It’s unique and excellent for an easy lunch idea.
Rotisserie Chicken Salad — Leftover Rotisserie Chicken Recipes
Transform leftover rotisserie chicken into a lovely chicken salad. It’s one of our favorite lunch recipes too. Chickpeas will keep you full, while the tomatoes, avocado, cucumbers, and seasonings will give you flavor.
Easy Gluten-Free Paleo Tahini Chicken Salad (Allergy-Free)
This chicken tahini salad is nutritious, light, and refreshing. I love eating cool salads for lunch because they taste great and are good for you.
Make-Ahead Quinoa Salad with Lemon Pepper Salmon
Salmon is a great go-to option for an easy lunch. This salad has everything, zesty flavor, simple to make, and it’s healthy too.
Roasted Vegetable Winter Salad
Just because it’s fall or winter doesn’t mean you have to stop enjoying salads. This winter salad is made with roasted veggies, dressing, and fresh arugula salad mix.
Salmon Pasta Salad
Flaky chunks of salmon, pasta noodles, chopped asparagus, spinach, romaine lettuce, fresh tomatoes, sun-dried tomatoes, all drizzled in a balsamic vinegar and dijon mustard dressing. It’s highly addictive.
Crunchy Healthy Turkey Salad Recipe {Meal Prep, Gluten-Free, Low Carb, Keto}
This salad is creamy, crunchy, and good old-fashioned comfort food if you ask me. The vibrant colors and flavors leave you wanting more. Make a batch and enjoy it for an easy lunch idea.
Quinoa Chickpea Mason Jar Salad Recipe
This quinoa chickpea salad is great when you need something on the go. Easily eat it at work at your desk or even in the car.
Keto Taco Salad Meal Prep Bowls
While eating keto, you may not be able to eat beans and corn, but you can still enjoy some fantastic taco salads for lunch.
Keto Chicken Salad Recipe (Just 10 Ingredients!)
Chicken salad has been a favorite for years! This recipe is fantastic because it’s low carb and will fit your keto diet without worry. Taste it, and you’ll be hooked.
Taco Salad in a Jar - Easy Layered Mason Jar Recipe!
I could eat these taco salads in a jar every single day and never get tired. You can customize them to fit your likes. The recipe has black beans, ground turkey, Taco Bell copycat quesadilla sauce, chips, cheese, and more.
Rotisserie Chicken Taco Salad Meal Prep
Neatly packed meals with incredible flavor! You’ll be shocked by how inexpensive this meal is and that they taste so good too. Eating lunch never tasted this good.
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