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Home » Recipes » Lunch » 20 Easy Cold Lunch Ideas {Make Ahead + Meal Prep}

20 Easy Cold Lunch Ideas {Make Ahead + Meal Prep}

6/13/22

These Easy Cold Lunch Ideas are perfect for work – they can all be made ahead and you don't need to worry about reheating them!

A collage of four different lunches with the text "Make Ahead Cold Lunch Ideas" layered over top.

Cold Lunches

When it comes to lunchtime, meal prep can be a life saver – you don’t want to be worried about cooking something in the middle of the workday. If you don’t have access to a microwave or you’re eating on the go, there are still plenty of lunches you can meal prep that don’t require any reheating.

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I rounded up some of my favourite cold lunch ideas that are super easy and so delicious! Just pull them out of the fridge and dig in.

Boxes and Bowls

These bento boxes and meal prep bowls make excellent lunches! There are even some simple no-cook options like the Healthy Bento Boxes that come together in just mere minutes.

Healthy Bento Lunch Box Recipes 5 Ways

20 minutes
These Healthy Bento Lunch Box Recipes are perfect for back to school – try pizza, turkey & hummus, egg & cheese, chickpea salad and more! 
Make this recipe
Calories: 194kcal | Carbohydrates: 8g | Protein: 17g | Fat: 11g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 41mg | Sodium: 805mg | Potassium: 353mg | Fiber: 2g | Sugar: 1g | Vitamin A: 61IU | Vitamin C: 2mg | Calcium: 48mg | Iron: 1mg
5 Healthy Bento Lunch Boxes all photographed on an angle

Chicken Ranch Kale & Quinoa Bowls {Gluten-Free}

40 minutes
These Chicken Ranch Kale & Quinoa Bowls are super delicious and gluten-free with an easy-peasy and low-calorie homemade ranch dressing.
Make this recipe
Calories: 416kcal | Carbohydrates: 63g | Protein: 25g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 21mg | Sodium: 349mg | Potassium: 1187mg | Fiber: 8g | Sugar: 9g | Vitamin A: 19450IU | Vitamin C: 229.4mg | Calcium: 300mg | Iron: 8.6mg
Chicken Ranch Kale & Quinoa Bowls

Taco Bell Power Bowl

40 minutes
This Taco Bell Power Bowl is the perfect meal prep idea and is a healthier Taco Bell copycat you can easily make at home in about 30 minutes!
Make this recipe
Calories: 451kcal | Carbohydrates: 62g | Protein: 24g | Fat: 14g | Saturated Fat: 4g | Cholesterol: 45mg | Sodium: 852mg | Potassium: 736mg | Fiber: 9g | Sugar: 6g | Vitamin A: 2070IU | Vitamin C: 10mg | Calcium: 80mg | Iron: 3mg
Taco Bell Power Bowl

Summer Buddha Bowls with Turmeric Chickpeas

50 minutes
These vegan Summer Buddha Bowls with Turmeric Chickpeas, marinated tofu and quinoa are just as delicious as they are nutritious!
Make this recipe
Calories: 533kcal | Carbohydrates: 70g | Protein: 24g | Fat: 21g | Saturated Fat: 3g | Sodium: 796mg | Potassium: 1051mg | Fiber: 14g | Sugar: 7g | Vitamin A: 509IU | Vitamin C: 18mg | Calcium: 120mg | Iron: 9mg
Summer Buddha Bowls with Turmeric Chickpeas

Chipotle Sweet Potato & Quinoa Lunch Bowls

40 minutes
These Chipotle Sweet Potato & Quinoa Lunch Bowls are the ultimate make-ahead lunch, filled with tons of veggies and chicken, then drizzled with a spicy chipotle sauce!
Make this recipe
Calories: 517kcal | Carbohydrates: 54g | Protein: 35g | Fat: 19g | Saturated Fat: 7g | Trans Fat: 1g | Cholesterol: 95mg | Sodium: 775mg | Potassium: 1295mg | Fiber: 8g | Sugar: 7g | Vitamin A: 12787IU | Vitamin C: 64mg | Calcium: 161mg | Iron: 4mg
Sweet Potato, Kale & Quinoa Lunch Bowls

Creamy Sriracha Shrimp Poke Bowls

30 minutes
These Creamy Sriracha Shrimp Poke Bowls are a delicious twist on tuna poke with seaweed salad, lemongrass corn, avocado and wontons!
Make this recipe
Calories: 521kcal | Carbohydrates: 61g | Protein: 31g | Fat: 17g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Cholesterol: 301mg | Sodium: 1297mg | Potassium: 563mg | Fiber: 6g | Sugar: 9g | Vitamin A: 1023IU | Vitamin C: 40mg | Calcium: 262mg | Iron: 5mg
Creamy Sriracha Shrimp Poke Bowls

Wraps

Wraps don't need to be boring! Try making these wraps in tortillas, on lettuce, or even rolled up in collard greens. The shrimp salad is also super delicious on a brioche roll!

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!
Make this recipe
Calories: 437kcal | Carbohydrates: 50g | Protein: 26g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 55mg | Sodium: 2185mg | Potassium: 452mg | Fiber: 4g | Sugar: 6g | Vitamin A: 10200IU | Vitamin C: 8.3mg | Calcium: 210mg | Iron: 3.6mg
The Ultimate Buffalo Chicken Wrap

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!
Make this recipe
Calories: 449kcal | Carbohydrates: 7g | Protein: 11g | Fat: 43g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 34g | Trans Fat: 1g | Cholesterol: 24mg | Sodium: 75mg | Potassium: 466mg | Fiber: 5g | Sugar: 2g | Vitamin A: 3680IU | Vitamin C: 36mg | Calcium: 115mg | Iron: 1mg
Low Carb Garlic Chicken Collard Wraps

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.
Make this recipe
Calories: 400kcal | Carbohydrates: 13g | Protein: 35g | Fat: 23g | Saturated Fat: 6g | Cholesterol: 104mg | Sodium: 1461mg | Potassium: 741mg | Fiber: 1g | Sugar: 4g | Vitamin A: 3517IU | Vitamin C: 47mg | Calcium: 218mg | Iron: 2mg
Chicken and Kale Caesar Wraps

Chickpea Salad Wrap {With Sweet Potato and Avocado}

35 minutes
These curried Chickpea Salad Wraps with sweet potato and avocado are the perfect grab and go lunch, and easily made vegetarian!
Make this recipe
Calories: 383kcal | Carbohydrates: 47g | Protein: 13g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 13mg | Sodium: 997mg | Potassium: 500mg | Fiber: 10g | Sugar: 7g | Vitamin A: 5597IU | Vitamin C: 35mg | Calcium: 138mg | Iron: 3mg
Chickpea, Sweet Potato & Avocado Freezer Wraps

PF Chang's Lettuce Wraps {Perfect Copycat}

30 minutes
These copycat PF Chang's Chicken Lettuce Wraps are made with ground chicken, mushrooms and water chestnuts – they're healthy and low carb!
Make this recipe
Calories: 366kcal | Carbohydrates: 15g | Protein: 31g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 8g | Cholesterol: 87mg | Sodium: 704mg | Potassium: 674mg | Fiber: 3g | Sugar: 6g | Vitamin A: 2500IU | Vitamin C: 14.9mg | Calcium: 50mg | Iron: 2.3mg
PF Chang's Chicken Lettuce Wraps

Shrimp Salad

30 minutes
This Shrimp Salad is the BEST no cook lunch dinner idea for summer – serve in brioche rolls or turn it into a pasta salad for a filling meal.
Make this recipe
Calories: 191kcal | Carbohydrates: 3g | Protein: 24g | Fat: 9g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 296mg | Sodium: 1470mg | Potassium: 156mg | Fiber: 1g | Sugar: 1g | Vitamin A: 223IU | Vitamin C: 8mg | Calcium: 191mg | Iron: 3mg
No Cook Shrimp Salad

Salads

It wouldn't be a true cold lunch post if we didn't mention salads. You can meal prep them in mason jars, use grains like quinoa to bulk them up, and play around with different dressings to make something delicious!

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!  
Make this recipe
Calories: 239kcal | Carbohydrates: 23g | Protein: 18g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 30mg | Sodium: 77mg | Potassium: 369mg | Fiber: 2g | Vitamin A: 190IU | Vitamin C: 3.5mg | Calcium: 24mg | Iron: 2mg
3 mason jars in a row, each containing a different salad inside.

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!
Make this recipe
Calories: 443kcal | Carbohydrates: 34g | Protein: 15g | Fat: 29g | Saturated Fat: 9g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 39mg | Sodium: 665mg | Potassium: 647mg | Fiber: 8g | Sugar: 11g | Vitamin A: 3210IU | Vitamin C: 63mg | Calcium: 149mg | Iron: 3mg
Broccoli Salad {High Protein + Meal Prep}

Quinoa Salad Recipes 5 Ways

1 hour
These Quinoa Salad Recipes are full of protein! Choose from 5 flavours: southwest, curried, Mediterranean, caprese, or green goddess.
Make this recipe
Calories: 259kcal | Carbohydrates: 47g | Protein: 11g | Fat: 3g | Saturated Fat: 1g | Sodium: 301mg | Potassium: 539mg | Fiber: 8g | Sugar: 3g | Vitamin A: 1033IU | Vitamin C: 40mg | Calcium: 35mg | Iron: 3mg
Quinoa Salad 5 Ways

The Best Veggie Mason Jar Salad {Two Ways!}

30 minutes
This Veggie Mason Jar Salad is packed with protein, with a yummy hummus base for an extra layer of flavour – try making it one of two ways!
Make this recipe
Calories: 450kcal | Carbohydrates: 46g | Protein: 19g | Fat: 25g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 888mg | Potassium: 414mg | Fiber: 5g | Sugar: 3g | Vitamin A: 850IU | Vitamin C: 45.4mg | Calcium: 160mg | Iron: 4.3mg
The Ultimate Vegetarian Mason Jar Salad

The BEST Arugula Salad

45 minutes
Inspired by Aroma Espresso Bar, is the BEST Arugula Salad with lentils, sweet potatoes and lemon-olive oil dressing. You can meal prep it, too!
Make this recipe
Calories: 511kcal | Carbohydrates: 55g | Protein: 21g | Fat: 24g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 14g | Cholesterol: 13mg | Sodium: 181mg | Potassium: 1030mg | Fiber: 19g | Sugar: 8g | Vitamin A: 17294IU | Vitamin C: 18mg | Calcium: 169mg | Iron: 6mg
The BEST Arugula Salad

Healthy Sweet Potato Salad

40 minutes
This Healthy Sweet Potato Salad is the perfect summer dish to make ahead and bring to a potluck or picnic – it even has bacon in it!
Make this recipe
Calories: 212kcal | Carbohydrates: 37g | Protein: 7g | Fat: 5g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 4mg | Sodium: 290mg | Potassium: 588mg | Fiber: 8g | Sugar: 6g | Vitamin A: 13390IU | Vitamin C: 19mg | Calcium: 55mg | Iron: 2mg
Sweet potato salad

Mediterranean Chickpea Salad Jars {Vegan}

15 minutes
These Mediterranean Chickpea Salad Jars with artichokes & sundried tomatoes are the perfect plant-based meal prep lunch idea!
Make this recipe
Calories: 224kcal | Carbohydrates: 32g | Protein: 8g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 453mg | Potassium: 168mg | Fiber: 11g | Sugar: 7g | Vitamin A: 200IU | Vitamin C: 9.1mg | Calcium: 70mg | Iron: 5.2mg
Mediterranean Chickpea Salad Jars

McDonald's Southwest Salad {Copycat Recipe}

40 minutes
This McDonald's Southwest Salad is a delicious copycat, right down to the southwest dressing and crispy chicken! 
Make this recipe
Calories: 431kcal | Carbohydrates: 39g | Protein: 29g | Fat: 19g | Saturated Fat: 9g | Cholesterol: 155mg | Sodium: 645mg | Potassium: 989mg | Fiber: 9g | Sugar: 6g | Vitamin A: 14635IU | Vitamin C: 11.7mg | Calcium: 260mg | Iron: 4.5mg
A close-up of a bowl of Copycat McDonald's Southwest Salad with a fork in it.

These Easy Cold Lunch Ideas are perfect for work - they can all be made ahead and you don't need to worry about reheating them! #coldlunches #healthylunches These Easy Cold Lunch Ideas are perfect for work - they can all be made ahead and you don't need to worry about reheating them! #coldlunches #healthylunches

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About Taylor Stinson

Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!

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Taylor Stinson

Oh hey there, welcome!!

I'm Taylor Stinson, a busy city girl living in downtown Toronto. Looking to switch up your weekly meal prep routine? I've got you covered with healthy recipes and meal planning resources. Join 1.5 million other monthly readers and dive in! MORE ABOUT ME..

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