25 Healthy Lunch Meal Prep Recipes
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Want to meal prep but not sure where to start? These easy and healthy meal prep ideas are perfect for lunch! Plus, you can meal prep most recipes on this list in less than 30 minutes: everything you need to help you start your week without stress.
Preparing healthy and delicious meals 3 times a day can be so hard with everything else you have going on in your life!
If you are stressed out at work, you have hungry tiny humans at home, need to bring the dog out for a walk, do the laundry, clean, or all of the above, thinking about food might be the last thing on your mind.
I know the feeling. I’ve been there before. In my case, work and stress exhausted me. But I still wanted to eat well.
That’s when I discovered meal prep.
Honestly, if you are late from work or are just rushing out of the house at the last minute, having a meal ready to grab can be a lifesaver!
By using some simple tips and planning ahead, you’ll be blown away by how easy cooking delicious food can be. And how a bit of organization can make your life so much easier.
Soon enough, you’ll just ask yourself why you didn’t do this sooner!
BENEFITS OF MEAL PREPPING
1. Save money
By making a meal plan, you’ll be able to waste a lot less food. So, when you go food shopping, you’ll just buy exactly what you need and won’t be tempted to overspend. Plus, by preparing your own healthy lunches, you’ll save a great deal of money!
2. Save time
By spending a few hours chopping fresh veggies and cooking at the weekend, you’ll have more time during the busy week to relax and worry less about what you need to put on your table.
3. Eat healthy meals every day
The hungrier you are, the more tempted you get to eat unhealthy food. You’ll know exactly what you are eating every day by cooking healthy food ahead of time.
My favorite Meal Prep Containers
Meal prep is about meal planning but also about organizing your food once it’s cooked. It’s best to have a good selection of containers in different sizes, so you can store everything from soups to sandwiches to sauces and salad dressing.
I love these containers made of glass. You can see what’s in them, they can be used in microwaves, and they won’t release any chemicals at the hot temperature as plastic containers can.
- Meal prep bowls with dividers: I love these when I want to separate ingredients, like fruit and nuts, from my main meal.
- Mason jars: For salads, overnight oats, and chia puddings.
- Glass bottles: Perfect for soups or smoothies on the go.
25 Lunch Meal Prep Ideas
Mediterranean Lunch Box
PREP TIME: 10 minutes
Gluten-Free, Vegan
This lunch bowl brings Mediterranean flavors to your meal. It’s easy to prepare, and it’s absolutely delicious.
It’s the perfect meal prep idea for lunch when you are in a hurry but still want to eat a healthy meal.
If you have an extra 10 minutes to spare, you can make your own homemade creamy hummus. It’s a bit more work, but it’s so worth it!
Easy Hummus Bowl
PREP TIME: 25 minutes
Vegetarian
This super-easy bowl combines creamy hummus with fluffy quinoa, Mediterranean veggies, and crispy chickpeas.
I can’t get enough of the fresh citrusy dressing, and it takes just minutes to prep and throw together.
Just remember to assemble your bowls at the last minute to keep the veggies crunchy!
Japanese Bento Box
PREP TIME: 30 minutes
This Japanese bento box is one of my favorite easy meal prep ideas as it stores like a dream in the fridge.
The slightly spicy edamame beans add tons of protein, while the tamagoyaki-inspired omelet keeps things authentic.
It’ll stay fresh for up to 3 days, so feel free to prep it for multiple lunches!
Greek Couscous Salad
PREP TIME: 25 minutes
Vegetarian
This colorful and healthy Greek couscous salad is so delicious your co-workers will envy you as soon as they see it!
Filled with chickpeas, couscous, lots of veggies, and a sprinkle of feta for extra saltiness, it’s the perfect healthy meal prep option for a work lunch.
It’s also very cheap to make!
Chickean Teriyaki Bento Box
PREP TIME: 30 minutes
This tasty teriyaki bento box can be eaten warm, cold, or at room temperature for those unexpected on-the-go days.
The umami sauce, nutty brown rice, and protein-rich chicken make this a well-balanced meal for the books!
Cold Rice Salad (Italian Style)
PREP TIME: 30 minutes
Gluten-Free
I have a huge soft spot for the flavorful herbs, whole grains, and delicious flaky tuna in this traditional rice salad.
And this recipe just oozes Italian summertime vibes with those colorful veggies!
Plus, it tastes even better after sitting in the fridge for a while as the flavors just intensify over time, making it perfect for meal prep.
Sheet Pan Chicken Tinga Bowls
PREP TIME: 15 minutes
Gluten-Free
Can you believe you can make these incredible bowls in just 15 minutes?
Plus, there will be very little to wash, as you can add all the ingredients to a sheet pan, put them in the oven, and you are done!
So good for both lunch and dinner!
Healthy Lunch Box Ideas
PREP TIME: 5-25 minutes
Try these lunch boxes if you are after some simple lunch ideas.
You can choose between five different variations and they only take between 5 to 25 minutes to prepare.
They are healthy and perfect if you are in a hurry – my go-to lunch at the moment!
Meal Prep Protein Salad
PREP TIME: 30 minutes
Vegetarian
If you are after high-protein vegetarian recipes, this protein salad is what you want! It’s the perfect combination of nutritious ingredients to keep you full and satisfied all day!
Plus, it stores really well in a jar for up to five days, which makes it ideal for meal prep.
Sesame Noodles Bowls
PREP TIME: 15 minutes
These sesame noodle bowls are made with delicious sesame noodles, an easy creamy sesame sauce, perfectly browned chicken, edamame, and fresh cucumber.
The ideal meal if you fancy Asian flavors for dinner.
Chickpea Buddha Bowl
PREP TIME: 30 minutes
Vegan, Vegetarian, Gluten-Free
This easy chickpea Buddha bowl is full of plant-based goodness, and it’s perfect for meal prep!
It’s made with kale, protein-rich chickpeas, crunchy radish, creamy avocado, and sweet carrots, but you can use whatever veggies you have.
Drizzle with this incredibly rich turmeric tahini dressing for a little heat, zing, and spiciness. Oh, so YUMMY!
Taco Bowl
PREP TIME: 25 minutes
Doesn’t this bowl look incredibly delicious? This easy-to-make taco bowl is filling, packed with good ingredients, and perfect to prep in advance.
You can customize it with your choice of grains, proteins, and veggies.
This one contains cilantro-lime rice, spicy ground beef (but you can sub for chicken or tofu), black beans for extra protein, and sweetcorn.
Add cheese, sauce, and salsa on the side for the perfect taco bowl!
Mexican Bento Box
PREP TIME: 20 minutes
Vegan, Vegetarian
The fiery and fresh flavors of Mexico steal the show in this no-cook bento box.
The sweet and crunchy corn, onion, and bell peppers instantly spice up the simple salad.
Plus, you get plenty of protein and healthy fat from the black beans and jalapeno-spiced guac!
Chicken Burrito Bowl
PREP TIME: 30 minutes
Gluten-Free
This healthy and filling burrito bowl comes together in minutes! All you have to do is season the chicken and toss it in the pan.
Then load the bowl with plenty of good-for-you veggies and an insanely flavorful dressing, and you’ll have a hearty meal that is so good it’ll make regular appearances in your weekly schedule.
Remember to add the avocado and dressing at the last minute!
Vegetarian Bento Box
PREP TIME: 30 minutes
Vegetarian
This colorful and meatless packed lunch is loaded with nutritious veggies, fluffy quinoa, and tasty chickpeas!
I adore the mix of sweet, salty, and savory flavors in this bento box, and everything tastes amazing at room temperature.
Oh, and did I mention that the lack of wet ingredients makes this a healthy meal prep idea that’s virtually leak-proof?
4 Vegan Meal Prep Bowls
PREP TIME: 15-30 minutes
Vegan, Vegetarian
These vegan meal prep bowls are wholesome and packed with enough fresh veggies to draw envious looks from around the office!
They’re filled with everything from avocado and black beans to curried chickpeas, pasta, and tofu.
Each box takes between 15 and 30 minutes to prep and they don’t need to be heated up either!
Greek Chickpea Salad
PREP TIME: 10 minutes
Vegetarian
I’m a huge fan of tasty chickpea recipes, and the classic Greek flavors and homemade zingy dressing make this salad shine.
The sharp and tangy feta works beautifully with the juicy tomatoes, crunchy kalamata olives, and cucumbers.
Just remember to keep the dressing separate if you’re planning to meal prep (no one likes a soggy salad!).
Orzo Salad Jars
PREP TIME: 25 minutes
Vegetarian
Chewy orzo comes to life with the help of salty feta cheese and a tangy Greek dressing in this simple salad recipe.
It’s one of my all-time favorite easy meal prep ideas as the layering method keeps the veggies incredibly fresh.
Oh, and don’t even get me started on the herby hit you get from the basil and oregano!
Chickpea Quinoa Salad
PREP TIME: 15 minutes
Vegan, Vegetarian, Gluten-Free
Believe it or not, this vibrant and balanced quinoa salad is ready in just 15 minutes!
The crunchy cucumbers, juicy pomegranate seeds, and protein-rich chickpeas will boost your energy levels tenfold.
And when you’re ready to chow down, just add the zesty dressing, stir, and enjoy!
Healthy Tuna Pasta Salad
PREP TIME: 30 minutes
I generally don’t think pasta works for meal prep, with the exception of pasta salads and pasta bakes.
And this healthy tuna pasta salad is the perfect example of an easy dish that you can prep ahead.
It’s filling and full of flavor. And you’ll just need a handful of simple ingredients to make it.
Spicy Chickpea Quinoa Bowls
PREP TIME: 20 minutes
Gluten-Free, Vegan
These meal prep bowls are filled with plant-based ingredients and take no time to put together! The main ingredients are protein-rich quinoa, spicy chickpeas, and extra greens.
They are naturally gluten-free, dairy-free, vegan, and perfect for your weekly meal prep!
Big Batch Cooking Meal Prep Recipes
These recipes are perfect to feed a crowd. They are great for dinner, and if you double up the dose, you’ll have plenty of leftovers to use for the rest of the week.
10-Minute Chickpea Curry
PREP TIME: 10 minutes
Vegan, Gluten-Free, Nut-Free
I have a bit of a problem with curries, especially with this chickpea curry. I cook it ALL THE TIME! And Dan is getting a bit tired of it, lol!
But I love it: this is my go-to weeknight meal for many reasons!
It’s rich and spicy but not overpowering and ready in only 10 minutes.
Plus, you can cook a big batch, put it in the fridge or freezer, and be done for the week.
And it’s really cheap to make: a portion comes out at less than $2.
One-Pan Mexican Quinoa
PREP TIME: 30 minutes
Gluten-Free, Vegan
If you are craving spicy Mexican flavor, try this nutrient-rich one-pan meal!
Mixing sweetcorn, beans, fresh avocado, tomato sauce, and plenty of seasoning makes each mouthful burst with flavor.
And if you are not on a vegan diet, you can add a bit of shredded cheese on top!
Instant Pot Carnitas Meal Prep Bowls
PREP TIME: 1 hour 5 minutes
Gluten-Free
These instant pot carnitas are up there with the best easy meal prep ideas if you appreciate a seriously flavorful lunch.
The tender, marinated pulled pork sends the protein content through the roof.
But it’s the roasted veggies and crispy (and herby!) side salad that turns this dish into a total fiesta.
This recipe makes up to 5 portions that’ll cover you for an entire week at work!
Honey Sriracha Glazed Meatballs
PREP TIME: 30 minutes
Gluten-Free
This recipe is super easy. You can serve these delicious turkey meatballs with brown rice, quinoa, or cauliflower rice.
Carrots add a good crunch, and then everything is topped with green onions and sesame seeds.
This is a delicious and filling meal, easy to prepare in advance and to warm up at the office or at home.
More Healthy Meal Prep Recipes
- 25 Healthy Breakfast Meal Prep Ideas
- 25 Best Meal Prep Ideas For Weight Loss
- 25 Healthy Vegetarian Meal Prep Ideas
- 25 High Protein Meal Prep Recipes
- 100+ Vegan Meal Prep Ideas
- 25 Best Meal Prep Salads That Are Incredibly Satisfying
Is meal prepping for you?
Meal prepping can save your life, especially if you have a hectic schedule but still want to eat healthy food.
Just try it for a month, and you will see a significant change in your health and your wallet!
What are your favorite healthy meals to prep? Share them in the comments below!
