40+ Healthy Meal Prep Lunch Ideas for Work

Name: 40+ Healthy Meal Prep Lunch Ideas for Work
Prep time: 15 min
Total time: 15 min
Ingredients: 16 deli turkey slices; 2 cup mixed veggies (cucumbers, carrots, cherry tomatoes); 1/2 cup hummus; 4 cheese sticks

These Healthy Meal Prep Lunch Ideas for Work are perfect for busy weeks! These make-ahead meal prep recipes are delicious and easy.

Four different lunch recipes with the text "Healthy Meal Prep Lunch Ideas for Work" layered over top.

Benefits of healthy lunches

They save time
They save money so you're not buying lunch out
You're more organized
You're less stressed in the morning – no wondering what to eat and when
You're eating healthy, unprocessed food on a consistent basis
You'll have more energy because you're eating better

Lunch packing tips

Start with making one lunch recipe a week. It's easy to get overwhelmed when you start meal prepping but I recommend just trying one quick and easy lunch recipe each week. Spending 30 minutes a batch of lunches is not a huge time commitment upfront and will save you so much time throughout the week.
Bring leftovers for lunch. When I'm meal planning, I always account for leftovers. Leftover sheet pan dinners, stir fries and one pot pasta dishes, in particular, make great easy lunches.
Invest in the right containers. Ditch the brown bags and package your lunch in reusable glass containers. Using proper meal prep containers will keep your food fresh for longer.
Consider your office. Some workplaces don't have microwaves, so cold lunch ideas are best. On the other hand, if you're working from home, you'll have the most flexibility for reheating your lunch.

Wraps & Sandwiches

Where would we be if I didn't list some wrap and sandwich options?! I really dislike the traditional types of sandwiches with cold cuts so I try to cook up chicken breast and shred it to use in wraps or sandwiches but from time to time lean cold cuts like turkey are ok. Even just cheese and vegetables will give you enough protein to sustain yourself for the day, too! Try these great wrap and sandwich ideas below.

Kale Chicken Caesar Wraps

35 minutes

These veggie-filled Kale Chicken Caesar Wraps are the perfect on-the-go lunch, with an avocado Caesar dressing that's lighter on calories.

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Green Goddess Grilled Cheese Sandwich

25 minutes

This Green Goddess Grilled Cheese Sandwich is a delicious and healthy lunch idea filled with yummy green veggies and two types of cheese!

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Meal Prep Buffalo Chicken Wraps

35 minutes

These Meal Prep Buffalo Chicken Wraps are a delicious and easy lunch idea – pack them bento box style for your work week or school lunches!

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Turkey Pinwheels Recipe via Two Peas & Their Pod

Turkey, cheddar cheese, spinach, apple, and mustard get rolled up in whole wheat tortillas and cut into bite size pinwheels. These easy Turkey Pinwheels make a fun and delicious lunch, snack, or party appetizer.

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Turkey Pinwheels Recipe via Two Peas & Their Pod

Soup Recipes for Lunch

Soups are really great options for work and are easier to transport than you think! And before you think soups aren't filling enough think again! I've included some thicker soups/stews in this round up to give you some ideas of ways you can add protein to your soups. Most are also vegan/vegetarian-friendly so soups can be super budget-friendly as long as you have access to a microwave at work.

Zucchini Chicken Noodle Soup Jars

30 minutes

These Spiralized Zucchini Chicken Noodle Soup Jars are a perfect low-carb meal prep idea. Just add boiling water, microwave and enjoy!

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Spiralized Zucchini Chicken Noodle Soup Jars

Mason Jar Instant Noodles

30 minutes

These Mason Jar Instant Noodles are the perfect work lunch. The jars are packed full of veggies, vermicelli noodles and shredded chicken!

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Slow Cooker Tuscan Sausage and Kale Soup

6 hours 15 minutes

This Slow Cooker Tuscan Sausage & Kale Soup is a hearty veggie-filled dish for cold days. Dump it in the crockpot then set it and forget it!

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Slow Cooker Tuscan Sausage and Kale Soup

Instant Pot Turmeric Lentil Soup {Vegan}

40 minutes

This Instant Pot Turmeric Lentil Soup is a vibrant vegan soup made with immunity-boosting turmeric that's ready in just 20 minutes.

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One Pan Lunch Ideas

If you're meal prepping ahead of time, these are my favourite type of healthy lunches to make! You basically throw everything on a sheet pan or in a skillet, cook, then divide into glass meal prep bowls. You can often switch up the veggies you're using too, these one pan recipes are so versatile and customizable!

Sheet Pan Greek Chicken Meal Prep Bowls

35 minutes

These Sheet Pan Greek Chicken Meal Prep Bowls are a low carb lunch idea with a lemon-oregano marinade, and they're ready in 30 minutes!

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Indian-Inspired Chicken Meal Prep Bowls

40 minutes

These Indian-Inspired Chicken Meal Prep Bowls are super easy to make and come together on one sheet pan – they’ve even got pakoras!

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Sweet Chili Chicken Meal Prep Bowls

40 minutes

These Sweet Chili Chicken Meal Prep Bowls are a delicious make-ahead lunch idea. Serve with jasmine rice and your choice of toppings!

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Sweet Chili Thai Chicken Meal Prep Bowls

Healthy Sheet Pan Sausage and Veggies via Isabel Eats

This Healthy Sheet Pan Sausage and Veggies recipe is easy, delicious and perfect for meal prep. It’s gluten free, dairy free, paleo and Whole30.

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Healthy Sheet Pan Sausage and Veggies via Isabel Eats

Honey Chipotle Meatball Meal Prep Bowls via Sweet Peas and Saffron

Honey Chipotle Meatball Meal Prep Bowls make the tastiest prep ahead lunches! Healthy baked turkey meatballs are tossed in a smoky sweet and savory honey chipotle glaze, and served over cilantro lime cauliflower rice.

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Honey Chipotle Meatball Meal Prep Bowls via Sweet Peas and Saffron

One Pan Coconut Yellow Curry Chicken & Rice via Ambitious Kitchen

Incredible one pan yellow curry chicken & rice with plenty of veggies & warm flavors from coconut milk, ginger, garlic and turmeric!

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One Pan Coconut Yellow Curry Chicken & Rice via Ambitious Kitchen

Vegetarian Lunch Ideas

Vegetarian lunch ideas are great for when you're looking to eat lunch on a budget. Typically all you need is a can of beans or chickpeas, or some tofu that has been quickly marinated along with a killer sauce and veggies. Sometimes you can even get away with a couple no-cook recipes where you can just throw everything in a meal prep bowl or jar and call it a day!

5 Easy Quinoa Salad Recipes {Meal Prep}

1 hour

These 5 Easy Quinoa Salad Recipes are full of protein! Choose from five flavours: southwest, curried, Mediterranean, caprese or green goddess.

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Mediterranean Chickpea Salad Jars {Vegan}

15 minutes

These Mediterranean Chickpea Salad Jars with artichokes and sun-dried tomatoes are the perfect plant-based lunch and are great for meal prep!

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Chana Masala {Instant Pot, Slow Cooker, Stovetop}

30 minutes

Chana Masala is a delicious vegan chickpea curry made from pantry staples. Make it in the Instant Pot, slow cooker or stovetop.

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Healthy Chickpea Meal Prep Bowls via Green Healthy Cooking

I’m hitting you with one of my healthy meal prep ideas today so you can prepare everything ahead to take stress out of your week. Chickpeas, quinoa and plenty of veggies make this a super easy healthy meal prep recipe.

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Healthy Chickpea Meal Prep Bowls via Green Healthy Cooking

Southwest Sweet Potato Vegan Meal Prep Bowls via Salt & Lavender

These southwest sweet potato vegan meal prep bowls are a healthy and efficient meal prep idea. You can have 4 delicious meals ready in under 45 minutes!

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Southwest Sweet Potato Vegan Meal Prep Bowls via Salt & Lavender

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Low Carb Lunch Recipes

Low carb lunches are great options because they keep you from getting too weighted down with that midday meal. Oftentimes all you need to do is cook up a lean protein, add some veggies (raw or cooked) and season everything with the same spice blend or sauce. Plus, you end up saving time because you don't have to cook any grains. It's a win-win!

Peanut Chicken Meal Prep Bowls {Low-Carb}

30 minutes

These Peanut Chicken Meal Prep Bowls are a healthy low-carb lunch idea full of colourful veggies, sautéed chicken and yummy peanut sauce.

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Garlic Chicken Collard Wraps {Low-Carb}

30 minutes

These Garlic Chicken Collard Wraps are a healthy and low-carb meal prep idea with fresh veggies and a creamy vegan garlic sauce!

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Meal Prep Healthy Chicken Lettuce Wraps via Skinny Fitalicious

A gluten free appetizer or meal filled with spicy flavor! Minimal ingredients and quick to make. Perfect for an easy meal prep!

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Meal Prep Healthy Chicken Lettuce Wraps via Skinny Fitalicious

Paleo Meal Prep Shrimp Zucchini Noodles via Skinny Fitalicious

Zesty lemon garlic shrimp is topped over zucchini noodles with sliced tomatoes. Baked on a sheet pan in under 10 minutes! A light, fresh and satisfying low carb meal to take with you on the go!

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Paleo Meal Prep Shrimp Zucchini Noodles via Skinny Fitalicious

Low Carb Philly Cheesesteak Meal Prep via Meal Prep on Fleek

Low Carb Philly Cheesesteak Meal Prep is a fast, simple and flavorful recipe that is made with only 7 ingredients. A gluten-free recipe that comes together in less than 15 minutes and works for lunch or dinner.

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Low Carb Philly Cheesesteak Meal Prep via Meal Prep on Fleek

Salad Lunches

Similar to the low carb options above, salads are of course a go-to for healthy lunches but they don't have to be boring! Be sure to mix up the toppings and salad dressings. I like keeping my salads in mason jars when meal prepping them for the week because you can keep the dressing and protein in the bottom then layer in your veggies. This is especially important for lettuce to make sure it stays fresh!

5 Mix & Match Mason Jar Salad Recipes {Healthy Lunches}

40 minutes

These Mix and Match Mason Jar Salad Recipes make healthy lunches easy – they're great for meal prep and will keep your salad fresh for days!

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3 mason jars in a row, each containing a different salad inside.

Big Mac Salad Jars {Meal Prep, Low Carb}

30 minutes

These Meal Prep Low Carb Big Mac Salad Jars are like a healthy cheeseburger – you probably already have the sauce ingredients!

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Broccoli Salad {High Protein + Meal Prep}

50 minutes

This High Protein Broccoli Salad is perfect for meal prep – it’s so filling with lentils, bacon and quinoa in a creamy dressing!

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Broccoli Salad {High Protein + Meal Prep}

The Best Kale Salad on the Internet

50 minutes

Inspired by Aroma Espresso Bar, this is the BEST Arugula Salad – it features lentils, sweet potatoes, and lemon-olive oil dressing. You can meal prep it, too!

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Two bowls filled with kale salad topped with cooked halloumi cheese.

Keto Prosciutto Egg Cups with Arugula Salad via Meal Prep on Fleek

Keto Prosciutto Egg Cups are a high protein, low carb grab and go item that work for breakfast or snack! They have a crispy outside with a perfectly cooked egg in the center. Whole30. Gluten Free.

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Keto Prosciutto Egg Cups with Arugula Salad via Meal Prep on Fleek

Caprese Chicken Salad Meal Prep Bowls via Sweet Peas and Saffron

Caprese chicken salad meal prep bowls have baked chicken, fresh cherry tomatoes, mozzarella balls, quinoa and basil leaves.

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Caprese Chicken Salad Meal Prep Bowls via Sweet Peas and Saffron

Healthy Bento Box Lunch Recipes

5 Healthy Bento Lunch Boxes all photographed on an angle, zoomed out

Want an easy grab-and-go lunch? These Healthy Bento Box Recipes are perfect. You can make them in minutes and store them in the fridge for up to 5 days!

Kids and adults will love these lunch box ideas:

Meat & cheese
Pizza
Chickpea salad
Egg & cheese
Turkey & hummus

**Get the bento box recipes here**

Meal Prep Bowls & Rice Bowl Lunches

When I really have time to prep ahead, I like to prep meal prep bowls! The Korean Chicken and Mango Chicken are my faves because the sauces are just SO good, but burrito bowls are also super easy to throw together and you can also take shortcuts by using pre-chopped veggies and store-bought salsas, which are a great low-calorie option for your bowls!

Baked BBQ Chicken {Meal Prep}

40 minutes

This Baked BBQ Chicken is so easy and packed with flavour. Serve it with baby potatoes and kale salad for the best meal prep lunch!

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A close-up of a meal prep container with roasted baby potatoes, kale salad and baked BBQ chicken inside.

Korean Chicken Meal Prep Bowls

35 minutes

These Korean inspired Chicken Meal Prep Bowls are a healthy make ahead lunch idea made up of chicken thighs, Asian coleslaw and jasmine rice! Recipe adapted from Canadian Living.

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Coconut Mango Chicken Meal Prep Bowls

40 minutes

These Coconut Mango Chicken Meal Prep Bowls with corn salsa, avocado and mango marinade are perfect for your weekly lunches!

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Meal Prep Fiesta Chicken Rice Bowls

30 minutes

These Fiesta Chicken Rice Bowls will spice up your meal prep – they’re ready in just 30 minutes and are packed full of Tex Mex flavours.

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Quick & Easy Chicken Spring Roll Jars

30 minutes

These Quick & Easy Chicken Spring Roll Jars are the perfect grab-and-go lunch with ground chicken and sweet chili sauce for an added kick.

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Three chicken spring roll jars in the background with one chicken spring roll jar in the foreground.

Dynamite Shrimp Sushi Jars {Meal Prep Lunch}

30 minutes

These Dynamite Shrimp Sushi Jars are the perfect grab and go lunch, filled with all the delicious flavours of your favourite sushi roll!

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Easy Cashew Chicken Stir Fry {Meal Prep}

30 minutes

This Easy Cashew Chicken Stir Fry is better than takeout and great for meal prep. Plus, the sauce is made using mostly pantry staples!

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Meal Prep Burrito Bowls via Free Your Fork

This easy recipe is loaded with lean protein from black beans and ground turkey, healthy fats like avocado oil, and whole grains like brown rice. This flavor-packed recipe will satisfy your fast-food cravings and keep you stocked with fresh meals for 4 days!

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Meal Prep Burrito Bowls via Free Your Fork

Meal Prep Cilantro Lime Chicken with Cauliflower Rice via Fit Foodie Finds

Get your meal prep on with this healthy cilantro lime chicken served next to a delicious cauliflower rice! This recipe is low-carb, high-protein and delish.

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Meal Prep Cilantro Lime Chicken with Cauliflower Rice via Fit Foodie Finds

Chicken Rice Bowl via Kitchen At Hoskins

Chicken Rice Bowl is packed with seasoned ground Mexican chicken, cilantro lime rice, black beans along with your favorite burrito toppings.

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Chicken Rice Bowl via Kitchen At Hoskins

Instant Pot Lunches

I love making my lunches for the week in the Instant Pot. You can make all sorts of lunch-friendly recipes like rice bowls, casseroles, pastas, taco meat, etc. I personally like to batch cook a big pot of pasta to take for work week lunches like the Pesto Chicken Pasta linked below – it's one pot for minimal clean up, you can easily transport it to work and it reheats well. Tip: Add a splash of water overtop of your pasta before microwaving. It will help retain moisture!

Meal Prep Instant Pot Taco Bowls

30 minutes

These Meal Prep Instant Pot Taco Bowls are similar to taco salad. In just 30 minutes, you’ll have your lunches ready for the week!

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Instant Pot Egg Roll in a Bowl {Low-Carb}

15 minutes

This Instant Pot Egg Roll in a Bowl is a delicious low-carb take on your favourite takeout dish with ground chicken and cabbage.

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Instant Pot Chicken Pesto Pasta via Eating Instantly

This Instant Pot Chicken Pesto Pasta is a delicious one pot dinner that comes together in 30 minutes. Use store-bought pesto for easy prep!

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Instant Pot Chicken Pesto Pasta via Eating Instantly

Instant Pot Honey Garlic Spicy Noodles via Eating Instantly

These Spicy Honey Garlic Instant Pot Noodles are a delicious gluten-free dinner option that’s even easier to make than a stir fry – and you should have most of the sauce ingredients in your pantry!

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Instant Pot Honey Garlic Spicy Noodles via Eating Instantly

Meal Prep Tools

A collage of different meal prep containers with the text "The Best Containers for Meal Prep" layered over top.

Glass meal prep bowls are so great for microwaving and reheating your food safely.
Mason jars are perfect for salads since they keep lettuce separated from dressings.
Salad containers are another awesome option for keeping your greens and proteins separated so nothing gets soggy.
My rice cooker saves me so much time in the meal prep process because I can cook my grains ahead of time.
These bento box containers are perfect for packing snacks and lunches together!
Meal prep with your freezer! Butcher Box, conveniently delivers a variety of meats to your door frozen.
**Get my full list of tools here**

More FAQs

What's a good lunch to bring to work?

The best work lunch is one you're excited to eat! Any of these recipes fit the bill for being healthy and nutritious. Anything that can be eaten cold or reheated in easily in the microwave is perfect.

What can I take to work for lunch instead of sandwiches?

While sandwiches are a lunch staple for many people, they can get boring! Instead, I love packing lettuce wraps, meal prep bowls, or salads. There's a bunch of options available to you.

Do these recipes work well for school lunches?

These recipes are great for both adults and kids! You know your kids best, though, so if they're picky eaters, they may not like some of these lunches. If you're looking for kid-friendly recipes, these meal prep school lunch ideas are great!

What can I make for lunch at home?

I work from home most days of the week, so I can often make myself a fresh lunch from scratch like a grilled cheese sandwich or a pita pizza. I typically meal prep my lunches in advance on the weekend, though, as it saves me time during the work week.

Lunch Recipes & Weight Loss

I always used to struggle with lunch meal prep for the work week because I had trouble planning ahead and let's just say this was long before I discovered food blogs! I used to rely primarily on cookbooks to whip together delicious dinners but would struggle when it came to making my lunches for work and school.

You can learn more about my 25lb weight loss and meal prep journey over on my About Page, and this page will also help you navigate how to use my website to its full potential. I've got a ton of other amazing resources and recipes that will help you with so many more healthy lunch ideas!

5 Healthy Bento Lunch Boxes all bunched up in the middle of the surface, zoomed out

40+ Healthy Meal Prep Lunch Ideas for Work

These Healthy Meal Prep Lunch Ideas for Work are perfect for busy weeks! These make-ahead meal prep recipes are delicious and easy. Here's an easy bento box idea that's ready in minutes.

4.80 from 5 votes

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Servings: servings

Calories: 194kcal

Author: Taylor Stinson

Prep Time: 15 minutes

Cook Time: 0 minutes

Total Time: 15 minutes

Ingredients

▢ 16 deli turkey slices
▢ 2 cup mixed veggies (cucumbers, carrots, cherry tomatoes)
▢ 1/2 cup hummus
▢ 4 cheese sticks

Instructions

Add ingredients to each bento box container.
Store in the fridge until ready to eat, then enjoy!

Video

Notes

Bento boxes will last in the fridge up to 5 days.

This is a basic template of a lunch recipe and is based on this Turkey & Hummus Bento Box recipe.

Check out the links in this blog post for more individual meal prep recipes.

Nutrition

Calories: 194kcal (10%)Carbohydrates: 8g (3%)Protein: 17g (34%)Fat: 11g (17%)Saturated Fat: 4g (25%)Polyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 41mg (14%)Sodium: 805mg (35%)Potassium: 353mg (10%)Fiber: 2g (8%)Sugar: 1g (1%)Vitamin A: 61IU (1%)Vitamin C: 2mg (2%)Calcium: 48mg (5%)Iron: 1mg (6%)

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