Lunch can often be the trickiest meal of the day to figure out. Whether working from home or commuting to the office, you need something filling, quick, and easy to prepare for lunchtime in the middle of your busy day. When hunger strikes, it’s easy to fall into the trap of drive-thru runs or packaged snacks, but with some planning, you can avoid those temptations. By taking some time over the weekend to meal prep, you can ensure that you have healthy, delicious lunches ready for the week ahead.
Meal-prepping lunches not only saves you time and stress during your workweek but is also a great way to keep things budget-friendly and nutritious. Preparing everything on a lazy Sunday sets you up for success, making weekday lunches a breeze. Below, you’ll find 15 meal-prep lunch ideas that cater to a range of diets—from protein-packed options to vegetarian-friendly dishes. Get ready to stock your fridge with delicious, ready-to-eat meals for a productive and stress-free week!
1. Garlic Parmesan Kale Pasta Meal Prep
This Garlic Parmesan Kale Pasta meal prep is a flavorful and nutritious option that will become a lunchtime favorite. The dish’s star is tender, garlicky chicken, packed with savory flavors enhanced by a rich Parmesan sauce. The chicken alone makes it satisfying, but when combined with pasta and vibrant vegetables, it becomes a well-rounded meal that’s both filling and healthy.
For the base, you’ll want to choose your favorite pasta type— whole wheat, gluten-free, or classic spaghetti. The pasta absorbs the garlic Parmesan sauce, making every bite rich and flavorful. Sautéed kale adds a healthy dose of greens, giving the dish a boost of vitamins and fiber. Kale’s slightly bitter taste contrasts beautifully with the sauce’s richness, while blistered cherry tomatoes provide a burst of sweetness that balances out the meal.
This dish is flavorful and great for meal prepping because it stores well in the fridge and reheats beautifully. The pasta stays tender, the chicken remains juicy, and the kale holds its texture even after a few days. Simply prepare everything on Sunday, divide it into containers, and have a delicious, wholesome lunch ready for the week. It’s a great way to avoid mid-day fast food cravings and ensure you get a balanced, home-cooked meal.
For an extra twist, feel free to add a sprinkle of red pepper flakes for a hint of heat or switch up the pasta shape for variety.
2. Easy Chicken Falafel Bowls
If you haven’t tried falafel yet, you’re in for a treat! This protein-packed, flavorful meat alternative is perfect for adding variety to your lunches. In this easy chicken falafel bowl recipe, you get the best of both worlds—tender chicken alongside crispy falafel, creating a protein-rich meal that’s both satisfying and delicious.
For a time-saving twist, opt for store-bought frozen falafel, which can be quickly heated up when you’re ready to assemble your meal prep bowls. This makes the recipe even more convenient, allowing you to focus on putting together the rest of your bowl. Layer your base with quinoa or rice, and add a colorful mix of vegetables like cucumbers, tomatoes, and red onions. Top it all off with a creamy tzatziki or hummus drizzle for extra flavor.
These bowls provide a balanced meal packed with protein, fiber, and healthy fats and are incredibly versatile. You can customize them to your taste by swapping out the grains or adding different toppings, like pickled onions, olives, or feta cheese.
As part of your meal prep routine, simply cook the chicken, heat the falafel, and prepare the veggies on a lazy Sunday. When lunchtime rolls around during the week, you’ll have a delicious Mediterranean-inspired bowl ready to go in no time, keeping you fueled and satisfied.
3. Herby Chicken Meatball Bowl
This Herby Chicken Meatball Bowl is the perfect combination of light yet nourishing ingredients, making it an excellent go-to for meal prep. Packed with tender chicken meatballs, roasted sweet potatoes, crispy chickpeas, and a tangy dressing, this bowl is satisfying and full of vibrant flavors. The sweet potatoes provide a hearty base, while the chickpeas add a crunch that contrasts beautifully with the soft, flavorful meatballs.
To make your meal prep as seamless as possible, prepare the chicken meatballs, roasted chickpeas, sweet potatoes, and dressing in advance. You can season the meatballs with fresh herbs like parsley, cilantro, or basil to infuse them with bright, zesty flavors. Roasting the sweet potatoes with olive oil and a sprinkle of salt brings out their natural sweetness. While chickpeas, once roasted, turn crispy and add a fun texture to the bowl.
When it’s time to eat, simply throw everything together with some fresh kale for a dose of greens. Kale’s sturdy texture holds up well even when prepped ahead, making it a perfect addition to this meal prep bowl. The tangy dressing combines all the elements, balancing the richness of the meatballs and sweet potatoes with a refreshing zest.
This meal prep option is also easy to customize. You can swap spinach or arugula for kale or add a sprinkle of feta or avocado for extra creaminess. With all the components prepped in advance, all you have to do is assemble the bowls during the week for a quick, healthy lunch bursting with flavor.
4. Chicken Avocado Burritos
Chicken Avocado Burritos are the perfect solution when time is short, but you still want something tasty and satisfying. These burritos are quick to prepare, easy to take on the go, and packed with flavor. With tender chicken, creamy avocado, and a mix of your favorite burrito fillings like shredded cheese, salsa, and beans, they make for a hearty and delicious meal that doesn’t require much effort.
To assemble, simply cook or use pre-cooked chicken, slice up some ripe avocado, and layer them in a tortilla with your preferred ingredients. You can add rice, black beans, lettuce, or even a sprinkle of cilantro for added freshness. Once wrapped, these burritos are easy to store and reheat, making them an ideal meal prep option.
You can even switch up the fillings for variety throughout the week, adding different salsas, sauces, or veggies to keep things exciting. These burritos are as versatile as they are delicious—perfect for lunch on the go!
5. Roasted Vegetables Couscous Meal Prep
This Roasted Vegetable Couscous Meal Prep is a fantastic choice for a healthy and filling meal that will keep your energy levels up throughout the day. Packed with vibrant roasted vegetables like zucchini, bell peppers, and carrots, it’s light yet hearty enough to satisfy you. The couscous is the perfect base, soaking up all the flavors from the roasted veggies and any seasonings you add.
To make it even more convenient and budget-friendly, you can easily swap out chicken for protein-packed chickpeas, turning it into a delicious vegetarian option. Roasting the chickpeas alongside the vegetables gives them a crispy, flavorful texture that pairs perfectly with the fluffy couscous.
Once prepped, this meal is easy to store in individual containers, making it a quick grab-and-go lunch option throughout the week. For added flavor, you can drizzle some lemon-tahini dressing or sprinkle in fresh herbs like parsley or cilantro. This dish is versatile and can be customized with whatever veggies or spices you have on hand.
6. Chicken Burrito Bowls
Forget the Chipotle run—this homemade Chicken Burrito Bowl will satisfy your cravings without the hefty price tag. Packed with seasoned chicken, black beans, rice, salsa, and all your favorite toppings, these burrito bowls are both delicious and customizable. Best of all? You won’t have to pay extra for guac when you prep your own bowls at home!
To build your burrito bowls, start with a base of rice (white, brown, or even cauliflower rice for a low-carb option), add juicy, flavorful chicken, and layer on toppings like black beans, corn, salsa, and shredded cheese. You can add a dollop of sour cream or a squeeze of lime for extra zest.
These bowls are perfect for meal prep because they store well and are easy to assemble in batches. With everything prepared in advance, you’ll have a week’s worth of delicious, ready-to-eat lunches you can grab and go. Customize your bowls with extra veggies, spicy peppers, or different salsas to keep things exciting throughout the week.
7. Greek Grilled Chicken Stuffed Pitas
If you’re tired of the usual turkey sandwich, Greek Chicken Stuffed Pitas are the perfect way to refresh your lunch routine. This Mediterranean-inspired dish is packed with flavorful grilled chicken, tangy tzatziki, crisp cucumbers, juicy tomatoes, and fresh herbs—all tucked inside warm, soft pita bread. The combination of fresh ingredients and savory chicken makes it a filling yet light option that will quickly become a favorite.
This recipe is ideal for meal prep, too. Prepare the chicken in advance, chop the veggies, and have the tzatziki sauce ready. When it’s time for lunch, stuff the pitas with your prepped ingredients, and you’re all set for a delicious, easy-to-make meal. The flavors blend beautifully, and it feels like an upgrade from your usual sandwich, adding a bit of Mediterranean flair to your week.
Once you try this, it will earn a permanent spot in your lunch rotation. Combining textures and fresh, vibrant flavors will keep your lunches exciting, healthy, and satisfying!
8. Chicken and Broccoli Shells and Cheese
This Chicken and Broccoli Shells and Cheese recipe is the grown-up, elevated version of everyone’s favorite comfort food—mac and cheese. It’s packed with the creamy, cheesy goodness you crave but with a nutritious twist. By adding tender chicken and fresh broccoli, you boost the flavor and pack in protein and veggies, making it a more satisfying and well-rounded meal.
The shells perfectly cradle the rich, velvety cheese sauce, while the broccoli adds a bit of texture and a healthy touch. The chicken turns this into a hearty dish, giving you all the nostalgic comfort of classic mac and cheese but with the added benefits of a balanced meal. It’s perfect for meal prep, too—make a big batch on Sunday, portion it out, and you’ll have a week’s worth of indulgent yet nutritious lunches.
Whether you want to satisfy a comfort food craving or sneak some veggies into a cheesy dish, this recipe has it all. The creamy combination of shells, chicken, and broccoli will quickly become a staple in your lunch rotation, bringing a little childhood comfort with a grown-up upgrade.
9. Easy Vegetarian Chili
There’s nothing quite like a warm pot of chili to cozy up on a cold or rainy day, and this Easy Vegetarian Chili is the perfect meal prep option for when the weather turns dreary. Packed with hearty beans, tomatoes, and a medley of spices, this vegetarian version is just as satisfying as the classic without the meat. It’s comforting, flavorful, and easy to make in large batches, making it a go-to lunch idea for those gloomy days.
This chili is filling and nutritious, loaded with plant-based protein from kidney beans, black beans, or chickpeas. You can customize it with your favorite vegetables—like bell peppers, carrots, or zucchini—for added texture and flavor. Plus, warm spices like cumin, chili powder, and paprika will give you that rich, smoky flavor that chili is known for, even without the meat.
Pair it with a side of cornbread, or top it off with sour cream, shredded cheese, or avocado for extra richness. This vegetarian chili will become a meal prep favorite, especially when the weather calls for something warm and comforting.
10. Creamy Tomato and Spinach Pasta
This Creamy Tomato and Spinach Pasta is the perfect quick and easy meal without skimping on flavor. With just a few simple ingredients—many of which you likely already have in your kitchen —you can whip up a delicious, comforting dish ideal for weeknight dinners and meal prep.
The combination of fresh spinach, tangy tomatoes, and a creamy sauce creates a mouthwatering dish that feels indulgent yet light. The spinach adds a boost of nutrients, while the tomatoes bring a bright, zesty flavor that balances out the richness of the cream. Toss it all together with your favorite pasta for a satisfying meal that can be made in under 30 minutes.
Despite its simplicity, this recipe is packed with flavor. Whether you enjoy it fresh or reheat it for lunch, this Creamy Tomato and Spinach Pasta is a go-to meal that will quickly become a favorite in your weekly rotation.
11. Sweet and Spicy Tempeh Bowls
Tempeh is a powerhouse for vegetarian meal prep—it’s loaded with protein and incredibly versatile. In this Sweet and Spicy Tempeh Bowl, tempeh is seasoned with a blend of spices that creates a perfect balance of sweet and spicy flavors, making it a delicious and satisfying lunch option.
The seasoned tempeh is combined with creamy polenta, which adds a rich, comforting base to the dish. Black beans bring even more protein and fiber, while shredded cheddar cheese adds a bit of indulgence. Topping it all off with fresh avocado adds a creamy texture and healthy fats, completing the bowl with a well-rounded mix of flavors and nutrients.
This meal is perfect for prepping in advance. Cook the tempeh and polenta, assemble the ingredients into bowls, and store them in the fridge for easy grab-and-go lunches throughout the week. Not only will this dish fill you up at lunchtime, but the combination of flavors will also keep you excited to dig in every day. These Sweet and Spicy Tempeh Bowls prove that healthy, vegetarian meal prep can be convenient and incredibly tasty.
12. Fresh Spring Rolls
Spring rolls might seem intimidating initially, but they’re a quick and easy meal prep option for a light and refreshing lunch. These Fresh Spring Rolls are packed with crisp veggies, herbs, and your choice of protein (tofu, shrimp, or chicken), all wrapped in delicate rice paper for a healthy and flavorful bite.
The key to making spring rolls easy is having all your ingredients prepped ahead of time. Slice up crunchy veggies like carrots, cucumbers, bell peppers, and fresh herbs like mint and cilantro. Lay them out with your protein of choice and soak your rice paper wraps just before assembling. Once you get the hang of rolling, they come together quickly!
Paired with a delicious dipping sauce like peanut or hoisin, these spring rolls are refreshing and packed with flavor. Perfect for meal prep, you can store them in the fridge for a quick grab-and-go lunch that will energize and satisfy you throughout the day.
13. Gnocchi Caprese Salad
Caprese salad is a classic for good reason—it’s fresh, simple, and delicious. But when you add tender gnocchi to the mix, it becomes even better. This Gnocchi Caprese Salad combines the rich, pillowy goodness of gnocchi with the vibrant flavors of fresh tomatoes, mozzarella, and basil, all drizzled with a tangy balsamic glaze. It’s a satisfying twist on the traditional Caprese, making it perfect for a heartier lunch.
The beauty of this recipe is that it works year-round, no matter the season. The fresh tomatoes and basil give it that summery feel, while the warm gnocchi makes it cozy enough to enjoy any time of year. It’s light yet filling, and the combination of textures—soft gnocchi, creamy mozzarella, and juicy tomatoes—will transport you to a bright summer day with every bite.
This meal is also perfect for meal prep. Cook the gnocchi ahead of time, assemble the salad with the rest of the ingredients, and store it in the fridge for a leisurely, ready-to-go lunch. When you’re ready to eat, just drizzle on the balsamic glaze, and you have a delicious, satisfying meal that’s fresh and comforting.
14. Meal Prep Chicken Salad
Chicken salad is a timeless classic, and this recipe reminds you why it’s such a go-to favorite. Its creamy texture and flavorful ingredients make it the perfect meal prep option for busy weeks. By making it ahead of time, you’ll have a versatile and delicious protein-packed dish ready to go for a variety of meals.
This chicken salad can be enjoyed in many ways—whether wrapped in crisp lettuce leaves for a refreshing, low-carb option, served over a bed of greens for a light and healthy salad, or simply on its own as a quick and satisfying snack. The combination of tender chicken, crunchy celery, and a tangy dressing (whether classic mayo-based or with a yogurt twist) makes it flavorful and adaptable to your preferences.
You can also get creative with add-ins like grapes, cranberries, or nuts to give the salad an extra layer of texture and sweetness. With its balance of flavors and easy prep, this meal-prep chicken salad is a delicious and convenient solution for your lunchtime routine, ensuring you have a nutritious and satisfying option ready whenever hunger strikes.
15. Steak Cobb Salad
If you’re ready to switch up your protein intake from the usual chicken-based meals, this Steak Cobbler Salad is the perfect way to do so while keeping your meals flavorful and satisfying. Tender, juicy steak takes center stage in this hearty salad, offering a rich and savory alternative to your typical chicken dishes. The best part? It’s quick and easy to make, taking less than an hour from start to finish.
This Cobb salad features all the classic elements—creamy avocado, hard-boiled eggs, crispy bacon, and fresh vegetables like lettuce and tomatoes—combined with the robust flavor of perfectly cooked steak. It’s a filling and nutritious meal that won’t break the bank yet feels indulgent enough to enjoy any day of the week.
Steak Cobb Salad is also great for meal prep. Cook the steak and prep the ingredients in advance, and you’ll have a ready-to-go, protein-packed lunch option that’s delicious whether eaten fresh or after a few days in the fridge. Whether you’re looking to shake up your lunch routine or impress someone with a gourmet-level salad, this Steak Cobb Salad will quickly become a favorite.
Meal Prep Tips and Variations
Here are some tips and variations to help you get started with meal prep:
Start small: If you’re new to meal prepping, begin with one or two meals per week. As you get more comfortable, gradually increase the number of meals you prepare.
Plan ahead: Take a few minutes to plan your meals for the week. Consider your dietary goals and preferences to ensure you’re excited about what you’ll be eating.
Use a variety of ingredients: Keep your meals interesting and nutritious by incorporating a range of ingredients. Think leftover chicken, canned tuna, and chickpea salad for protein-packed options.
Experiment with different cooking methods: Add variety to your meals by trying different cooking methods like grilling, roasting, and sautéing. This keeps your taste buds happy and your meals exciting.
Consider your lifestyle: If you have a busy schedule, opt for meal prep recipes that can be reheated quickly, such as cauliflower rice and chicken thighs. This ensures you have a healthy meal ready in minutes.
Don’t forget about lunch: Meal prep isn’t just for dinner. Ensure you have healthy lunch options available, like salad dressing and sliced tomatoes, to avoid midday fast food temptations.
Make it fun: Keep meal prep exciting by experimenting with different flavors and ingredients. This way, you’ll look forward to your meals and enjoy the process of preparing them.
Conclusion
Meal prep is a simple and effective way to save time, money, and stress while ensuring you’re eating healthy, nutritious meals. By incorporating meal prep into your routine, you can enjoy a range of benefits, from improved health and energy to increased productivity and convenience. Whether you’re a busy professional or a stay-at-home parent, meal prep can help you take control of your diet and make healthy eating a priority.
So why not give it a try? Start with a few simple meal prep recipes, like a comforting grilled cheese or a creamy coconut milk-based dish, and see how it can transform your weekly routine. With a little planning and preparation, you’ll find that eating well has never been easier or more enjoyable.