These Healthy Meal Prep Lunch Ideas for Work are perfect for busy weeks! These make-ahead meal prep recipes are delicious and easy.
I don’t know about you, but having lunch ready to go makes my whole day run smoother. Whether I’m heading into the office or just working from the kitchen table, these recipes have saved me more times than I can count! From hearty bowls to fresh wraps and filling salads, there’s something here to keep things interesting (and tasty) all week long.
Why you'll love these recipes
- Make your week easier: No more scrambling at lunchtime! Everything’s ready to grab and go.
- Full of variety: Bowls, wraps, salads and more so you’re never bored with your lunch.
- Nutritious and satisfying: Balanced meals that help you stay energized throughout the day.
Start enjoying lunch hour again
Want to start enjoying your work lunches again? I've got you. I rounded up some of my favourite options that are as healthy as they are delicious.
Tips and Tricks for these recipes
Here are a few simple tips to help you get the most out of your lunch prep, plus some easy ways to switch things up:
- Use the right containers: Leak-proof, microwave-safe containers make lunch packing way easier (and cleaner!)
- Prep components separately: Keep sauces, grains and greens separate to avoid sogginess and mix just before eating.
- Double up on dinner: Make extra portions at dinner so you’ve got lunch ready with no extra effort.
- Switch up proteins: Rotate between chicken, tofu, ground turkey, shrimp or beans to keep meals fresh and interesting.
- Customise to fit your week: If you’re short on time, prep just a few core ingredients and mix and match throughout the week.
Wraps and sandwiches
Where would we be if I didn't list some wrap and sandwich options?! Try these tasty ideas below that are full of delicious flavors.
Kale Chicken Caesar Wraps
These veggie-filled Kale Chicken Caesar Wraps are the perfect on-the-go lunch, with a Caesar dressing that's lighter on calories.
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Green Goddess Grilled Cheese Sandwich
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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The BEST Crunchy Buffalo Chicken Wraps
This is truly the BEST Buffalo Chicken Wrap you'll ever eat, with the crispiest baked chicken tenders coated in sauce. It's my favourite lunch!
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Turkey Cheddar Apple Pinwheels via Two Peas and Their Pod
Turkey Cheddar Apple Pinwheels-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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Soup recipes
Soups are really great options for work and are easier to transport than you think. They're super filling, with vegetarian-friendly options and thicker soups and stews that will add some protein to your meal.
Spiralized Zucchini Chicken Noodle Soup Jars
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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Mason Jar Instant Noodles
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
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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Instant Pot Turmeric Lentil Soup {Vegan}
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 meals
These one pan recipes are so versatile and customizable! You basically throw everything on a sheet pan or in a skillet, cook, then divide into glass meal prep bowls.
Sheet Pan Greek Chicken {Meal Prep}
This Sheet Pan Greek Chicken is an easy dinner that doubles as meal prep! You'll love this tasty combo of chicken, potatoes and veggies.
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Indian-Inspired Chicken Meal Prep Bowls
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
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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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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Honey Chipotle Meatball Meal Prep Bowls via Sweet Peas and Saffron
Honey Chipotle Meatball Meal Prep Bowls are the tastiest way to kick start your new years resolutions! 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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One Pan Thai-Inspired Coconut Yellow Curry Chicken & Rice via Ambitious Kitchen
Incredibly flavorful Thai-inspired yellow curry chicken and rice made in one pan with plenty of veggies, protein and delicious flavors from coconut milk, ginger, garlic and turmeric. This easy one pan yellow curry chicken and rice is great for meal prep!
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Vegetarian recipes
These vegetarian recipes are easy and budget-friendly. Get protein from plant-based options, throw in a killer sauce and some delicious veggies, and you're good to go! Check out my all favourite vegetarian meal prep recipes or vegan meal prep ideas.
The BEST Quinoa Salad of All Time
This ultimate Quinoa Salad recipe has THE best dressing. It's gluten-free, vegan, protein-packed and the perfect cold lunch or potluck idea.
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15-Minute Mediterranean Chickpea Salad
This Mediterranean Chickpea Salad with artichokes and sun-dried tomatoes is perfect for meal prep! Pack it in mason jars for a healthy lunch.
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Instant Pot Chana Masala {Canned Chickpeas}
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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Chickpea Meal Prep Bowls via Green Healthy Cooking
A quick and easy and incredibly nutritious chickpea meal prep recipe to take the stress out of your week. A boatload of vegetables, chickpeas, and crispy prosciutto make this lunch something to look forward to all week.
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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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Low carb options
These low carb recipes are light and filling. 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}
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}
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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Healthy Chicken Lettuce Wraps via Skinny Fitalicious
These Healthy Chicken Lettuce Wraps make a quick and easy protein packed appetizer or meal filled with spicy flavor! This dish uses minimal ingredients and is quick to prepare. Perfect for an easy meal that tastes great! It's also low-carb + gluten-free + low-calorie!
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Meal Prep Shrimp Zucchini Noodles {Paleo, Low Carb, GF} via Skinny Fitalicious
Meal Prep Shrimp Zucchini Noodles! 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! Paleo + Gluten Free + Low Calorie
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Low Carb Philly Cheesesteak Meal Prep on Fleek
Low Carb Philly Cheesesteak Meal Prep is an unapologetically delicious way to eat a cheesesteak, without all the carbs. Think of it like a cheesesteak in a bowl!
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Salads
Salads are a go-to for healthy lunches, and are super customizable. Mix up the flavors by trying out different toppings and salad dressing, so you'll never get bored!
Pro tip: Pack your salads in mason jars to keep everything as fresh as possible.
How to Make Mason Jar Salads + 5 Recipes
These Mix & 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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Easy Big Mac Salad Recipe
This easy Big Mac Salad can be meal prepped in mason jars for lunches – it's a healthy low-carb take on the classic cheeseburger!
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Broccoli Salad {High Protein + Meal Prep}
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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The Best Kale Salad on the Internet
This Kale Salad is the best meal prep lunch! It's got protein with lentils and halloumi cheese, lots of veggies and a tasty dressing.
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Keto Prosciutto Egg Cups via Meal Prep on Fleek
Keto Prosciutto Egg cups are a creative and fun way to eat breakfast, and load up on protein in the process!
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Caprese Chicken Salad Meal Prep Bowls via Sweet Peas and Saffron
Caprese chicken salad meal prep bowls are fresh, summery and delicious. With baked chicken, fresh cherry tomatoes, mozzarella balls, quinoa and basil leaves all drizzled in a balsamic vinaigrette.
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Healthy Bento Box Lunch Recipes
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
Meal prep bowls
When I really have time to prep ahead, I like to make these meal prep bowls! They're typically made up of a protein, a veggie and a starch with a yummy sauce.
Baked BBQ Chicken {Meal Prep}
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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Korean Inspired Chicken Meal Prep Bowls
These Korean Inspired Chicken Meal Prep Bowls are a healthy make ahead lunch idea with chicken thighs, sesame coleslaw and jasmine rice!
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Coconut Mango Chicken Meal Prep Bowls
These Coconut Mango Chicken Meal Prep Bowls with corn salsa, avocado and mango marinade are perfect for your weekly lunches!
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Chicken Shawarma Bowl
These easy Chicken Shawarma Bowls are delicious for dinner or meal prep. They have marinated chicken, veggies, couscous, and garlic sauce!
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Meal Prep Fiesta Chicken Rice Bowls
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
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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Dynamite Shrimp Sushi Jars {Meal Prep}
These Dynamite Shrimp Sushi Jars are great for meal prep. They're topped with a delicious sauce and include your favourite sushi fixings!
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Easy Cashew Chicken Recipe
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
One of the favorites – healthy Meal Prep Burrito Bowls! Loaded with lean protein, healthy fats, and whole grains – these are sure to satisfy your fast-food cravings. Read on to see how to make these + get ideas for simple ingredient swaps!
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Cilantro Lime Chicken Meal Prep with Cauliflower Rice via Fit Foodie Finds
This Cilantro Lime Chicken Meal Prep is served next to delicious cauliflower rice featuring black beans and red onion. It’s low-carb, high-protein, and full of Spring flavors thanks to the citrus and fresh herbs.
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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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Instant Pot recipes
I love making my lunches for the week in the Instant Pot. Everything cooks in one pot for minimal clean-up! Want even more ideas? Check out all my Instant Pot meal prep recipes here.
Instant Pot Egg Roll in a Bowl {Low-Carb}
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
his 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 Honey Garlic Spicy Noodles via Eating Instantly
These Instant Pot Honey Garlic Spicy Noodles are a delicious and easy gluten-free dinner idea. The yummy sauce is made with pantry staples!
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Lunch containers and meal prep tools
Here are my favourite lunch containers and tools to help make meal prep quick and easy!
- 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.
- 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.
Comments & Reviews
Katie says
Do you have any advice for keeping Avocado fresh in your meal prep dishes? If I cut my Avocado up ahead of time and leave it in the fridge with meal prepped meals, it browns too quickly.
Taylor Stinson says
You can sprinkle a tiny bit of lime juice overtop or serve it fresh the day you’re using it 🙂 Avocado can be finicky that is the only downside to them!
Kevin says
I’ve been making my way through all your recipes since last July. Everyone of them has been a winner. Thank you so much for taking your time to put these online for us.
Taylor Stinson says
So happy you like them Kevin!!! Thank you 🙂
Ness says
Oh my gosh awesome list! How have I not found you sooner? There is not one on here I wouldn’t try!!
Charlotte says
My husband and I made the chicken caprese and the korean chicken bowls last week for our lunch prep and we both loved them! The fresh ingredients are so yummy! I am an RN who works in the operating room and I got tired of paying for the cafeteria lunches (unhealthy and always the same old stuff). Last week we prepped our lunches and it was fantastic to have a gourmet meal at lunch every day. Thanks for the great recipes~ I am off to prep for the week !
Taylor Stinson says
Charlotte I’m so happy to hear you like my recipes!!! I’m so happy meal prep is working for you and your schedule, it seriously makes life so much easier! You’ve just made my day, thank you so much for the kind words 🙂
Supriya Kutty says
I’m always looking for new recipes and coming from Florida my family definitely are seafood lovers. This looks great and I can’t wait to serve it to my sons. Thanks for posting it
Lydia says
Hi
Not sure if it’s been asked already but I’ve read it’s not ok to reheat rIce and get a lot of your dishes have rice in- what should I do?
Thanks
Taylor Stinson says
Hey Lydia – not sure where you might have read that you can’t reheat rice because you absolutely can!
Serena says
this tells you why you shouldn’t reheat rice https://www.independent.co.uk/life-style/reheat-leftover-rice-food-poisoning-a7655816.html
Just be careful!
Taylor Stinson says
This advice definitely applies to any other type of food much as it does rice – if you don’t refrigerate or store meats, pastas, etc. it can grow bacteria which can lead to food borne illness. Taking the proper precautions when cooking and storing leftovers once food has cooled will help prevent this, as the article mentions. This to me is common sense but I can understand that everyone brings different levels of experience when it comes to cooking!
Candace Boothby says
How do you keep your meals fresh and “good?” Do you freeze them? I can’t eat food on Wednesday that was made on Sunday. Tuesday is even pushing it for me.
Thanks
Taylor Stinson says
Hey Candace – you’re safe to eat most of my meals 5 days from when you make them. My roommate has even eaten leftovers I’ve made 7 days after for some rice dishes, though I recommend up to 5 days. Hope that helps!
Olivas says
Looks delicious! I love one pan dishes, they are really fast to prepare and always yummy. Just can’t go wrong with them.
Taylor Stinson says
Totally agree! Thanks Olivia!
Luisa says
This is so helpful! I needed some fresh ideas and this is how I already pack my lunches for the week.
Taylor Stinson says
So happy to hear that Luisa! Thank you 🙂
Syd says
These are awesome! No more Michelina’s microwave fettuccine Alfredo for this bish!
Taylor Stinson says
Hahahahaha love it!!! Thanks Syd!