The BEST 50 healthy and easy meal prep lunches for the week that'll make lunch planning easy. Whether you're looking for lunch meal prep recipes or simple no cook ideas you can assemble, we know our list will help you come up with adult lunch ideas for your work week. It's a Whole Lotta Yum!
And be sure to scroll to the bottom of our lunch meal prep post to print our popular recipe for chicken burrito bowls!
Why You'll Love Meal Prepping Lunches!
- Save Money: Eating out can quickly add up, and planning ahead with meals means you'll spend less at the grocery store too.
- Make Healthier Choices: Meal prepping means you know what's in your food. You can use fresh ingredients and avoid processed foods and added sugars.
- Saves You Time: Meal prepping lunches in advance will make your busy mornings less stressful.
- Portion Control: Measuring out your ingredients and knowing how many calories you're eating will help you keep track of what you're consuming in a day.
- Convenience: Having your lunch made in advance means you'll be less tempted to sneak away to the vending machine or be tempted by eating-out offers by co-workers!
How come seems like coming up with healthy breakfast or dinner ideas is simple, but thinking of easy lunch ideas (that don't have you eating sandwiches for days), is much harder? We're going to help you solve this issue by giving you tons of easy meal prep lunches you make for your week or perhaps even the month!
Starting to meal prep lunches for the week was a huge game changer in our home. Not only did it relieve stress by giving us a plan, but it also helped keep the weight off by knowing what we were eating for each meal. I promise, meal prepping is easier than it sounds and you'll wonder why you didn't start meal planning sooner.
In our post about 50 easy lunch meal prep for work ideas, we're going to share tons of simple lunch recipes that require no recipes, lots of meal prep salads, easy meal prep lunches you can make on Sunday for the week, and easy lunch planning ideas by repurposing those dinner leftovers.
And for even more healthy lunch inspo, you can find more meal prep lunch ideas in our posts about meal prep for weight loss and low carb lunch ideas.
Easy to Prepare Lunches (No Recipe Needed!)
Let's face it, while we don't mind a little prep work for making lunch, we don't always have the time to cook something in advance. Here's a list of 12 easy to prepare lunches, with no recipe or cooking required!
- Veggie and hummus plate: Carrot sticks, sliced bell peppers, cucumber slices, cherry tomatoes, and hummus. Add a hard boiled egg or nuts if you want more protein.
- Turkey or ham and cheese roll-ups with fruit. Avocado slices can be used in place of cheese for a dairy free option.
- Whole grain crackers with tuna salad or chicken salad, veggie sticks on the side
- Greek yogurt with granola and fruit (who said you can't have 2 breakfasts during the day? 😉
- Roasted vegetable salad with mixed greens and grilled chicken ~ use up those dinner leftovers by turning them into a salad!
- Turkey or chicken slices with avocado and whole grain crackers
- Beef or turkey jerky, a hard boiled egg with a side of veggies or fruit
- Hummus and veggie wrap: Whole grain tortilla, hummus, and sliced veggies
- Smoked salmon with cream cheese and whole grain crackers
- Chicken or tuna salad lettuce wraps
- Greek salad (tomatoes, red onion, cucumbers with balsamic dressing) with grilled chicken and feta cheese - we love to buy Trader Joe's pre-cooked chicken strips
- Mix black beans, canned corn, and salsa together. Serve with avocado and mixed greens
Healthy Meal Prep Lunch Ideas
1
Low Carb Cold Broccoli Salad
An easy and delicious low carb broccoli salad recipe that includes bacon, sunflower seeds, and an amazing no sugar broccoli salad dressing. This low carb broccoli salad is not only perfect for meal prep lunch, it's great for holiday gatherings, potlucks and BBQ's.
This is our most popular salad recipe for a reason!
2
Taco Stuffed Sweet Potatoes
Turn up taco Tuesday with these easy taco stuffed sweet potatoes! The sweet potatoes were first cooked in an air fryer and then you top them with your favorite taco salad ingredients.
Why not make a large batch of sweet potatoes for your week to make lunch meal prep easy? So many toppings can get added to sweet potatoes, especially your dinner leftovers.
3
Ham and Pickle Roll-ups
Easy ham and pickle roll-ups make a quick lunch or snack, plus they can be cut into slices and served as an appetizer. The pickle rolls are also keto, low carb, and gluten free.
You can make lunch rolls with turkey, ham, or salami. Serve with a veggie sticks, nuts, and fruit or a yogurt.
4
BBQ Chicken Sweet Potato Bowl
Assemble easy and healthy BBQ chicken bowls with roasted sweet potatoes, coleslaw, BBQ chicken and your favorite garnishes. Easy to adapt!
This comes together fast as a make ahead meal prep lunch when you use a coleslaw mix and batch cook shredded chicken to store in your freezer. Either air fry sweet potatoes or use canned pre-cooked ones.
5
Smoked Salmon Sushi Bowls
Easy and healthy salmon sushi bowls that take less than 15 minutes to put together. With store bought smoked salmon, healthy vegetables, and cauliflower rice, make a simple meal prep lunch for only 265 calories!
Low carb, paleo, Whole30, and dairy free.
6
Vietnamese Shrimp Spring Rolls
Don't just save spring rolls for eating out, you'll love these shrimp spring rolls for meal prepping lunch too. You can start with precooked shrimp or boil your own frozen shrimp at home.
Shrimp will keep up to 3 days in the fridge, this is a lunch meal prep recipe you'll want to eat for days because of the addictive peanut dipping sauce.
7
Easy Chicken Teriyaki Bowl Recipe
Quick and simple chicken teriyaki bowls can be made in a pinch with microwave steamed veggies, leftover rice or cauliflower rice. Feel like you're eating take-out yet this is much healthier.
8
Making your own healthy egg drop soup recipe at home is super easy and simple! In under 15 minutes, you can have an authentic bowl of egg drop soup without corn starch that'll be the best you've ever tasted.
Not only is this low carb egg drop soup, but it's low in calorie, keto-friendly, paleo, Whole 30, gluten-free, and can be vegetarian with a simple adaption. It's essentially a zero carb soup recipe too!
9
Shrimp Avocado Salad
An easy Mexican-inspired avocado shrimp cucumber salad similar to a cooked shrimp ceviche but loaded with vegetables and a sweetened lime dressing.
You'll love this Mexican shrimp salad when you're looking for something healthy, light, and refreshing.
10
Healthy Bean Salad with Edamame
An easy and healthy bean salad recipe that's a modern take on the three bean salad. With edamame beans and made without sugar, you'll love this healthy side dish!
This is our favorite vegan lunch idea that'll keep in the fridge your whole work week.
11
Chicken Salad with Cranberries and Pecans
An easy and healthy chicken salad with cranberries and pecans that's delicious served over lettuce, as a wrap or as a sandwich. Use freshly shredded chicken or canned, either way, it's a Whole Lotta Yum!
12
Loaded Egg Salad with Pickles
A creamy loaded egg salad with pickles recipe you'll love whether you're serving it as a sandwich or on a bed of lettuce. Such a great variation to the classic egg salad.
13
Egg and Avocado Salad
A healthy avocado and egg salad that makes a hearty and easy lunch filled with healthy fats. This is a keto avocado egg salad, plus it's gluten-free and dairy free too.
You can entirely skip the mayo and just add in more avocado if preferred.
14
Mediterranean Power Bowl
This Mediterranean Bowl is healthy and delicious but not short on flavor. Itʼs packed with crisp veggies and delicious roasted sweet potatoes. The marinated kale takes the flavor and texture up a level and when you put it all together, itʼs the perfect bite.
Double the recipe and bring pack it for lunch the next day. Itʼs as good as a leftover and can be eaten cold.
15
Eggroll in a Bowl (Weight Watchers Approved)
15 minute eggroll in a bowl that is super easy when made with coleslaw mix and ground chicken or turkey. A reader favorite!
16
An easy ham and broccoli quiche (crustless) recipe with ham, broccoli and cheddar you can serve hot or cold. The perfect meal that's great for breakfast, lunch, dinner, or on your holiday table, plus it's a gluten-free and keto crustless quiche recipe too.
17
Turkey Taco Bowl
If you've been taco salad and wondered whether or not it worked with your health plan, our taco salad bowl recipe is low carb, keto-friendly, and gluten-free, plus it's simple to make it dairy free or Whole30.
Make it with either ground turkey, beef or chicken make an easy variety for dinner or meal prep.
18
Antipasto Skewers
Make easy Italian antipasto skewers as an appetizer or for meal prep lunch ideas. We threaded veggies, cheese balls, salami, and basil but feel free to change it up.
The healthy antipasto on a stick recipe is also gluten free, low carb, and keto friendly. Easy to customize and add your favorite ingredients!
19
Greek Salad Bowl with Chicken
A healthy Greek salad bowl with chicken that's easy to whip together for a meal prep lunch or dinner when you start with pre-cooked chicken and store-bought tzatziki sauce. Serve with a bag of steamed cauliflower rice to pack in even more veggies!
20
Sweet Potato Chickpea Buddha Bowl (Vegan)
A quick and easy vegan buddha bowl recipe that combines sweet potatoes, avocado, chickpeas, and a touch of spicy sauce to make for the perfect meal prep lunch or dinner.
21
Pulled Pork Lettuce Wraps
Our easy pulled pork lettuce wraps are mouthwatering and full of tender pulled pork. Low carb and packed with flavor our pulled pork is served on butter lettuce and topped with a keto-friendly BBQ sauce and coleslaw.
This a great lunch meal prep idea for the week after making pulled pork for dinner over the weekend.
22
Thai Chopped Salad with Chicken
Our Thai chopped chicken salad is loaded with healthy veggies, shredded chicken, and the best healthy peanut salad dressing you'll ever taste! A terrific meal prep lunch that's 344 calories per serving that comes together in just 20 minutes.
23
Chicken Burrito Bowl Meal Prep
Healthy meals can't get easier than our chicken burrito bowl meal prep recipe! Save money by making Chipoltle-style burrito bowls at home.
24
Asian Chicken Lettuce Wraps
Healthy Asian chicken lettuce wraps that are BETTER than P.F. Changs! Perfect as a meal prep lunch or light dinner.
25
Italian Antipasto Salad (Keto, Low Carb, GF)
An Italian antipasto salad recipe that's a yummy salad variation of an antipasto platter at your favorite Italian restaurant. The recipe is gluten free, low carb, and keto friendly, and can be vegetarian or vegan with adaptions.
26
Sweet and Spicy Teriyaki Salmon Lettuce Wraps
Photo Credit:cookingwithco*cktailrings.com
Salmon teriyaki lettuce wraps are a healthy and flavorful dish made with easy-to-make seasoned salmon that has been marinated in a teriyaki sauce and then wrapped in crisp lettuce leaves.
Pair it with other vegetables, like shredded carrots, sliced bell peppers, and chopped scallions. So healthy and delish!
27
Grilled Chicken Wraps
Photo Credit:littlesunnykitchen.com
These grilled chicken wraps are perfect for lunch or dinner. The chicken breasts are marinated in a mixture of olive oil, garlic, cumin, paprika, and lime juice, then grilled and sliced into thin strips. Feel free to use store bought chicken strips to make them easier!
The wraps are filled with grilled chicken, lettuce, tomatoes, red onions, and dressing for a flavorful and healthy meal prep lunch you can make in advance.
28
Healthy Chicken Pasta Salad with Avocado, Tomato, and Basil
Photo Credit:www.eatwell101.com
This recipe for a healthy chicken pasta salad is bursting with flavor, protein, and vegetables. The salad features tons of healthy veggies and herbs like tomatoes, avocados, and fresh basil.
Whether you're in search of a healthy lunch option or looking for ideas for a potluck dish, this chunky chicken pasta salad, you'll love this recipe.
29
Healthy Tuna in Avocado Halves
Enjoy this healthy salad of tuna stuffed avocado, with its bright punchy flavors of red onion, celery, mustard, and dill. Tuna stuffed avocados can be eaten any time of the day and served as a sandwich or salad. Especially delicious when served at a BBQ in the summer, it's a Whole Lotta Yum!
30
Healthy Mexican Quinoa Salad with Avocado with Avocado
Photo Credit:www.evolvingtable.com
This Mexican Quinoa Salad is perfect for meal prep, and it's coated with a vegan and gluten-free cilantro lime dressing before being packed with black beans, corn, tomatoes, and avocado.
You can prepare this side or main dish in advance for a simple and fast lunch or dinner recipe!
31
Greek Tomato Cucumber Salad
A healthy Greek salad with tomato, cucumber, feta, and kalamata olives makes for a great dinner side dish with chicken, or served as a meal prep lunch.
Avocado makes a nice addition for adding healthy fats, it's also yummy served with store bought tzatziki sauce.
32
Whole 30 Zuppa Toscana Soup (Keto, Low Carb)
A hearty Whole 30 Zuppa Toscana soup recipe that's a lighter Olive Garden copycat made with coconut milk to make it dairy-free. We swapped potatoes for cauliflower to also make it low carb.
LOADED with vegetables and protein plus it freezes well for meal prep!
33
Shrimp Zucchini Noodles with Pesto
Pesto zucchini noodles with shrimp is a delicious dinner or lunch meal prep recipe that only takes 20 minutes to make.
Shrimp zoodles are also keto, low carb, and gluten free. Use either a grocery store pesto sauce or make your own.
34
Mediterranean Lentil Soup
Photo Credit:iheartvegetables.com
This Lentil Soup with a Mediterranean twist is brimming with nutritious ingredients such as lentils, garlic, and spinach, making it a delectable dish that will leave you feeling satisfied and nourished!
It's great for lunch meal prep since it lasts in the fridge for up to 5 days, plus it freezes well for later.
35
Buffalo Chickpea Lettuce Wraps
Photo Credit:www.delishknowledge.com
These Buffalo Chickpea Lettuce Wraps are a simple, healthy, and delicious lunch option that you can prepare in under 30 minutes.
The chickpeas are coated in a spicy buffalo sauce and served on lettuce wraps with sliced avocado, crumbled blue cheese, and sliced scallions.
36
Smashed Chickpea Avocado Dill Pickle Sandwiches
Photo Credit:upbeetkitchen.com
These smashed chickpea and avocado sandwiches with dill and pickles are a delicious and healthy alternative to sandwiches made with mayo.
They have tons of flavor, are super satisfying, and contain healthy fats from the avocado, making them a perfect option for a healthy lunch you can meal prep for the week!
37
Roasted Sweet Potato Black Bean Quinoa Salad Recipe
Photo Credit:www.crunchycreamysweet.com
This recipe for Roasted Sweet Potato Black Bean Quinoa Salad is super healthy and delicious, featuring cumin-roasted sweet potatoes and a simple oil and lime vinaigrette. It can be served as a side dish or a wholesome meal prep lunch idea!
Save even more time by using cubed canned sweet potatoes instead of roasting them.
38
BLT Roll Ups with Turkey and Avocado
Photo Credit:www.skinnytaste.com
BLT roll-ups made simple, a meal prepping recipe both adults and kids will love.
These pinwheels are delicious, filled with bacon, lettuce, tomato plus lean turkey and avocado all rolled in a tortilla. An easy recipe to make swaps for like changing the type of greens, using turkey bacon, or adding cheese instead of avocado.
39
Asian Chicken Salad
Photo Credit:damndelicious.net
With perfectly juicy, tender teriyaki chicken and the most amazing peanut dressing ever, you'll love this Asian chicken salad that's quick and simple to make.
Perfect for your work lunches or serve it in a large bowl for a crowd.
FAQ's
How long do meal prep lunches last in the fridge?
How long you can store your meal prep lunches depends on what the ingredients are. In general, most meal-prepped items last for 3-5 days when you store them in an air-tight container like glass, BPA-free plastic, or mason jars. We recommend that you store sauces separately from the rest of the ingredients so they won't get soggy.
What are some easy meal prep lunch ideas for beginners?
A handful of easy meal prep lunch ideas for beginners include salads, sandwiches or wraps, soups, quinoa or rice bowls, and pasta or grain salads. All of these use quick ingredients from your fridge, can be made from dinner leftovers, or are healthy items in your pantry you can assemble last minute.
How can I make my lunches more flavorful?
To make your meal prep lunches more flavorful, you can add fresh herbs and spices, your favorite dressings or sauces (pesto, Ranch, or BBQ sauce are amazing), marinate your protein in advance, and experiment with different seasoning blends like everything but the bagel seasoning.
More Meal Prep Recipes for Work
For even more easy lunch meal prep ideas, you'll love these posts too:
- Healthy meal prep ideas (for losing weight)
- Keto meal prep lunches
- Whole30 meal prep recipes
- Freezer meals (healthy)
- High protein meal prep
The BEST Lunch Meal Prep Ideas (50 Recipes)
Yield: 4 bowls
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
You'll love our list of 50 lunch meal prep ideas for the week that are all easy and healthy! Great for adults to take to work. Be sure to try our chicken burrito bowls recipe below!
Ingredients
- 1 lb ground chicken
- 2 cups cooked brown rice or cauliflower rice
- 1 taco seasoning packet (3 Tbsp)
- 1 (15 oz) can black beans, drained and rinsed
- 1 (15 oz) corn, drained and rinsed
- ½ cup pico de gallo salsa
- fresh cilantro
- CHIPOTLE SAUCE (optional)
- ¼ cup nonfat Greek yogurt
- ¼ cup light sour cream
- ½-1 teaspoon chipotle in adobe sauce, minced
- 1 teaspoon minced garlic
- 1-2 teaspoon lime juice
- 1 teaspoon honey
Instructions
- If you're making the chipotle sauce combine the yogurt, sour cream, garlic, lime juice, and honey in a small bowl.
- Saute the ground chicken in a large skillet over medium heat. In a large non-stick skillet over medium heat, saute the ground chicken. Add the taco seasoning packet and cook the meat according to the package instructions.
- Assemble each chicken burrito bowl by adding ½ cup brown rice or cauliflower rice, ½ cup taco chicken meat, ¼ cup black beans, ¼ cup canned corn, 1+ tablespoon salsa, and 1+ Tablespoons chipotle sauce or sour cream.
Notes
The chicken burrito bowl calories are 499 per bowl if you use brown rice and 2 tablespoon of chipotle sauce, you can reduce the calories by cutting back on sauce or swapping brown rice for cauliflower rice.
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