These Healthy Meal Prep Lunch Ideas for Work are perfect for busy weeks! These make-ahead meal prep recipes are delicious and easy.
What's in this Post
- Healthy Lunch Meal Prep Ideas
- Benefits of Healthy Lunches
- Frequently Asked Questions
- Wrap & Sandwich Recipes
- Soup Recipes
- One Pan Lunch Ideas
- Vegetarian Lunch Ideas
- Low Carb Lunch Recipes
- Salad Recipes
- Bento Box Recipes
- Meal Prep Bowls & Rice Bowls
- Instant Pot Lunch Recipes
- Lunch Packing Tips
- Lunch Containers & Meal Prep Tools
Healthy Lunch Meal Prep Ideas
Whether you're working from home or headed into an office, having your lunches prepped and ready to go for the week is a great way to eat healthy and save money. When you have something delicious waiting in the fridge for you, you won't be tempted to pop out to the food court or order takeout! To help you get started, I rounded up my favourite meal prep lunch ideas. There are over 40 options, so there's something for everyone!
Benefits of healthy lunches
There are so many amazing benefits to packing a healthy lunch! Here are six reasons why you should try meal prepping 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
Frequently Asked Questions
What is a good meal prep 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.
How many days can you prep your lunches for?
You can prep all your lunches for the week on Sunday. Since most of these recipes last for up to 5 days, you can easily make a big batch on Sunday, then enjoy them throughout the week.
What foods last the longest?
As long as you store your food properly and safely, most of these meal prep ideas should last for the entire work week. Most protein, grains and veggies will last in airtight glass containers for up to 5 days (with the exception of seafood which will only last about 2-3 days). You can check out each blog post for more specific details on how long each meal will last.
Is it good for weight loss?
When combined with a healthy lifestyle and fitness routine, meal prepping can help you lose weight because you're eating whole healthy foods and are less tempted to grab unhealthy takeout. It's easier to eat healthier when there's something delicious and nutritious waiting in the fridge!
What can I take to work for lunch instead of sandwiches?
While sandwiches are a lunch staple for many people, they can get boring if you're eating the same thing every day! Instead, I love packing lettuce wraps, meal prep bowls or salads. There are tons of options to choose from.
Wraps & Sandwiches
Where would we be if I didn't list some wrap and sandwich options?! Try these great wrap and sandwich ideas below that are full of delicious flavors. Looking for even more ideas? Here are the best ever sandwich recipes!
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
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!
Make this recipe
Calories: 495kcal | Carbohydrates: 35g | Protein: 22g | Fat: 31g | Saturated Fat: 15g | Cholesterol: 67mg | Sodium: 794mg | Potassium: 531mg | Fiber: 6g | Sugar: 5g | Vitamin A: 1232IU | Vitamin C: 13mg | Calcium: 448mg | Iron: 3mg
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
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.
Make this recipe
Soup Recipes for Lunch
Soups are really great options for work and are easier to transport than you think. These recipes are super filling, with vegetarian-friendly options and thicker soups and stews that will add some protein to your meal. As long as you have access to a microwave at work, you're good to go!
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!
Make this recipe
Calories: 256kcal | Carbohydrates: 20g | Protein: 26g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Cholesterol: 61mg | Sodium: 1420mg | Potassium: 406mg | Fiber: 5g | Sugar: 8g | Vitamin A: 6700IU | Vitamin C: 127.9mg | Calcium: 60mg | Iron: 1.6mg
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!
Make this recipe
Calories: 369kcal | Carbohydrates: 52g | Protein: 28g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 72mg | Sodium: 1366mg | Potassium: 496mg | Fiber: 2g | Sugar: 1g | Vitamin A: 1189IU | Vitamin C: 8mg | Calcium: 22mg | Iron: 1mg
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!
Make this recipe
Calories: 312kcal | Carbohydrates: 21g | Protein: 28g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Cholesterol: 83mg | Sodium: 1126mg | Potassium: 720mg | Fiber: 5g | Sugar: 3g | Vitamin A: 7750IU | Vitamin C: 66.8mg | Calcium: 110mg | Iron: 4.7mg
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.
Make this recipe
Calories: 418kcal | Carbohydrates: 51g | Protein: 19g | Fat: 17g | Saturated Fat: 13g | Sodium: 423mg | Potassium: 1257mg | Fiber: 22g | Sugar: 7g | Vitamin A: 5609IU | Vitamin C: 26mg | Calcium: 131mg | Iron: 9mg
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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. 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!
Make this recipe
Calories: 309kcal | Carbohydrates: 9g | Protein: 30g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 83mg | Sodium: 471mg | Potassium: 470mg | Fiber: 2g | Sugar: 3g | Vitamin A: 950IU | Vitamin C: 153.5mg | Calcium: 70mg | Iron: 1.4mg
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!
Make this recipe
Calories: 277kcal | Carbohydrates: 24g | Protein: 30g | Fat: 8g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 74mg | Sodium: 767mg | Potassium: 1206mg | Fiber: 5g | Sugar: 6g | Vitamin A: 389IU | Vitamin C: 85mg | Calcium: 76mg | Iron: 3mg
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!
Make this recipe
Calories: 430kcal | Carbohydrates: 70g | Protein: 25g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 69mg | Sodium: 656mg | Potassium: 194mg | Fiber: 4g | Sugar: 25g | Vitamin A: 6300IU | Vitamin C: 26.4mg | Calcium: 50mg | Iron: 1.3mg
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.
Make this recipe
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.
Make this recipe
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!
Make this recipe
Vegetarian Lunch Ideas
Vegetarian lunch ideas are great for when you're looking to eat lunch on a budget. You'll get protein from plant-based options like quinoa, egg, beans, chickpeas or marinated tofu. Throw in a killer sauce and some delicious veggies like sweet potatoes or avocados, and you're good to go!
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.
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
Mediterranean Chickpea Salad {Meal Prep}
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!
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
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.
Make this recipe
Calories: 735kcal | Carbohydrates: 129g | Protein: 31g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 3mg | Sodium: 777mg | Potassium: 1466mg | Fiber: 25g | Sugar: 23g | Vitamin A: 2552IU | Vitamin C: 35mg | Calcium: 265mg | Iron: 12mg
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.
Make this recipe
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!
Make this recipe
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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.
Make this recipe
Calories: 386kcal | Carbohydrates: 17g | Protein: 30g | Fat: 24g | Saturated Fat: 5g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 11g | Cholesterol: 62mg | Sodium: 422mg | Potassium: 589mg | Fiber: 5g | Sugar: 8g | Vitamin A: 6800IU | Vitamin C: 100.7mg | Calcium: 50mg | Iron: 2mg
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
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!
Make this recipe
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!
Make this recipe
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.
Make this recipe
Salad Lunches
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 with the dressing and protein on the bottom, veggies in the middle and lettuce on top, to keep everything as fresh as possible.
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
Low Carb Big Mac Salad {Meal Prep}
30 minutes
These Meal Prep Low Carb Big Mac Salad Jars are like a healthy cheeseburger – you probably already have the sauce ingredients!
Make this recipe
Calories: 426kcal | Carbohydrates: 15g | Protein: 29g | Fat: 28g | Saturated Fat: 10g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Trans Fat: 0.03g | Cholesterol: 92mg | Sodium: 1041mg | Potassium: 422mg | Fiber: 2g | Sugar: 9g | Vitamin A: 1050IU | Vitamin C: 19mg | Calcium: 40mg | Iron: 3.1mg
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
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!
Make this recipe
Calories: 532kcal | Carbohydrates: 57g | Protein: 30g | Fat: 21g | Saturated Fat: 9g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 0.01g | Sodium: 764mg | Potassium: 909mg | Fiber: 25g | Sugar: 10g | Vitamin A: 5759IU | Vitamin C: 28mg | Calcium: 530mg | Iron: 6mg
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.
Make this recipe
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.
Make this recipe
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 & Rice Bowl Lunches
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. They're full of different flavors and are super easy to make, giving you tons of options for lunch meal prep ideas.
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!
Make this recipe
Calories: 384kcal | Carbohydrates: 46g | Protein: 28g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 986mg | Potassium: 1220mg | Fiber: 5g | Sugar: 16g | Vitamin A: 364IU | Vitamin C: 33mg | Calcium: 48mg | Iron: 2mg
Korean Inspired 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, sesame coleslaw and jasmine rice!
Make this recipe
Calories: 520kcal | Carbohydrates: 49g | Protein: 49g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 215mg | Sodium: 491mg | Potassium: 813mg | Fiber: 4g | Sugar: 8g | Vitamin A: 164IU | Vitamin C: 41mg | Calcium: 78mg | Iron: 3mg
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!
Make this recipe
Calories: 529kcal | Carbohydrates: 64g | Protein: 29g | Fat: 19g | Saturated Fat: 6g | Cholesterol: 57mg | Sodium: 1234mg | Potassium: 1112mg | Fiber: 13g | Sugar: 16g | Vitamin A: 1723IU | Vitamin C: 72mg | Calcium: 46mg | Iron: 3mg
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.
Make this recipe
Calories: 454kcal | Carbohydrates: 56g | Protein: 32g | Fat: 12g | Saturated Fat: 4g | Cholesterol: 84mg | Sodium: 1218mg | Potassium: 1043mg | Fiber: 6g | Sugar: 8g | Vitamin A: 2085IU | Vitamin C: 123.9mg | Calcium: 116mg | Iron: 2.8mg
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.
Make this recipe
Calories: 480kcal | Carbohydrates: 73g | Protein: 32g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 62mg | Sodium: 1172mg | Potassium: 686mg | Fiber: 5g | Sugar: 21g | Vitamin A: 1329IU | Vitamin C: 90mg | Calcium: 66mg | Iron: 2mg
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!
Make this recipe
Calories: 335kcal | Carbohydrates: 37g | Protein: 30g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 224mg | Sodium: 1085mg | Potassium: 368mg | Fiber: 3g | Sugar: 10g | Vitamin A: 600IU | Vitamin C: 29.7mg | Calcium: 170mg | Iron: 5.4mg
Easy Cashew Chicken {30-Minute Meal}
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!
Make this recipe
Calories: 333kcal | Carbohydrates: 24g | Protein: 29g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 73mg | Sodium: 549mg | Potassium: 828mg | Fiber: 3g | Sugar: 14g | Vitamin A: 3623IU | Vitamin C: 67mg | Calcium: 26mg | Iron: 2mg
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!
Make this recipe
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.
Make this recipe
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.
Make this recipe
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 make a big batch of pasta to take for work week lunches, since they cook super fast in the Instant Pot, transport well and can be easily reheated.
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!
Make this recipe
Calories: 426kcal | Carbohydrates: 34g | Protein: 28g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Cholesterol: 76mg | Sodium: 728mg | Potassium: 909mg | Fiber: 11g | Sugar: 5g | Vitamin A: 1000IU | Vitamin C: 27.2mg | Calcium: 80mg | Iron: 3.6mg
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.
Make this recipe
Calories: 378kcal | Carbohydrates: 12g | Protein: 24g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 10g | Cholesterol: 65mg | Sodium: 1635mg | Potassium: 353mg | Fiber: 4g | Sugar: 3g | Vitamin A: 5750IU | Vitamin C: 31.4mg | Calcium: 110mg | Iron: 2.9mg
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!
Make this recipe
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!
Make this recipe
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 on 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.
Lunch Containers & 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.
- 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**
40+ Easy & 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.
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Servings: 4 servings
Calories: 194kcal
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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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!