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These Healthy Meal Prep Lunch Ideas for Work are perfect for busy weeks! These make-ahead meal prep recipes are delicious and easy.
Free Meal Prep Lunch Ebook
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What's in this Post
- Soup Recipes
- One Pan Meals
- Vegetarian Recipes
- Low Carb Options
- Salads
- Bento Box Recipes
- Instant Pot Recipes
Why you should meal prep lunch
Having your lunches prepped for the week is a great way to eat healthy and save money. To help you get started, I rounded up my favourite meal prep lunch ideas that are great for work. 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 stop ordering out and start prepping:
- 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, whole foods on a consistent basis
- You'll have more energy because you're eating better
More meal prep ideas
Healthy Breakfast Meal Prep Recipes
30+ Healthy Slow Cooker Recipes for Meal Prep
See more related recipes
Wraps & 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 an avocado Caesar dressing that's lighter on calories.
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!
Meal Prep Buffalo Chicken Wraps
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!
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 sizepinwheels. These easy Turkey Pinwheels make a fun and delicious lunch, snack, or party appetizer.
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.
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!
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!
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!
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.
Get on the waitlist for our Dinner Prep Pro app.
- Customizable weekly meal plans
- Grocery and meal prep checklists
- Meal prep mini course + community
- SUPERPACKbonus bundle with freezer meals, food waste guide, healthy snacks, etc –value $75!!!
Learn more
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}
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!
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!
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!
Healthy Sheet Pan Sausage & 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.
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.
One Pan Coconut Yellow Curry Chicken & Rice via Ambitious Kitchen
This incredible one pan yellow curry chicken and rice is full of plenty of veggies, with warm flavors from the coconut milk, ginger, garlic and turmeric!
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!
These 5 Easy Quinoa Salad Recipes are full of protein! Choose from five flavours: southwest, curried, Mediterranean, caprese or green goddess.
Mediterranean Chickpea Salad {Meal Prep}
These Mediterranean Chickpea Salad Jars with artichokes and sun-dried tomatoes are the perfect plant-based lunch and are great for meal prep!
Chana Masala {Instant Pot, Slow Cooker, Stovetop}
Chana Masala is a delicious vegan chickpea curry made from pantry staples. Make it in the Instant Pot, slow cooker or stovetop.
Healthy Chickpea Meal Prep Bowls via Green Healthy Cooking
Chickpeas, quinoa and plenty of veggies make this a super easy healthy meal prep recipe. Prepare them ahead to take stress out of the work week!
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!
Get on the waitlist for our Dinner Prep Pro app.
- Customizable weekly meal plans
- Grocery and meal prep checklists
- Meal prep mini course + community
- SUPERPACKbonus bundle with freezer meals, food waste guide, healthy snacks, etc –value $75!!!
Learn more
Low Carb Options
These low carb recipes will keep you from getting too weighted down with that midday meal. 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.
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!
Healthy Chicken Lettuce Wraps via Skinny Fitalicious
TheseHealthy Chicken Lettuce Wrapsmake a quick and easy protein packed appetizer or meal filled with spicy flavor! This dish uses minimal ingredients and is quick to prepare.
Paleo Shrimp Zucchini Noodles via Skinny Fitalicious
Zesty lemon garlic shrimp is topped over zucchini noodles with sliced tomatoes and baked on a sheet pan in under 10 minutes! It's a light, fresh and satisfying low carb meal to take with you on the go!
Low Carb Philly Cheesesteak Meal Prep via Meal Prep on Fleek
This Low Carb Philly Cheesesteak recipe is an unapologetically delicious way to eat a cheesesteak, without all the carbs. Think of it like a cheesesteak in a bowl!
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.
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!
Low Carb Big Mac Salad {Meal Prep}
TheseMeal Prep Low Carb Big Mac Salad Jars are like a healthy cheeseburger – you probably already have the sauce ingredients!
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!
The Best Kale Salad on the Internet
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!
Keto Prosciutto Egg Cups with Arugula Salad via Meal Prep on Fleek
These 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.
Caprese Chicken Salad Meal Prep Bowls via Sweet Peas and Saffron
These Caprese chicken salad meal prep bowls have baked chicken, fresh cherry tomatoes, mozzarella balls, quinoa and basil leaves.
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
**Get the bento box recipes here**
Meal Prep Bowls & Rice 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!
Korean Inspired Chicken Meal Prep Bowls
These Korean Inspired Chicken Meal Prep Bowls are a healthy make ahead lunch idea made up of chicken thighs, sesame coleslaw and jasmine rice!
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!
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.
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.
Dynamite Shrimp Sushi Jars {Meal Prep}
These Dynamite Shrimp Sushi Jars are the perfect grab and go lunch, filled with all the delicious flavours of your favourite sushi roll!
Easy Cashew Chicken {30-Minute Meal}
This Easy Cashew Chicken Stir Fry is better than takeout and great for meal prep. Plus, the sauce is made using mostly pantry staples!
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.
Cilantro Lime Chicken Meal Prep Bowls via Fit Foodie Finds
Get your meal prep on with this healthy cilantro lime chickenserved next to a delicious cauliflower rice! This recipe is low-carb, high-protein and delish.
Chicken Rice Bowls via Kitchen At Hoskins
This Chicken Rice Bowl is packed with seasoned ground Mexican chicken, cilantro lime rice, black beans along with your favorite burrito toppings.
Instant Pot Recipes
I love making my lunches for the week in the Instant Pot. You can make all sorts of lunch-friendly recipes and everything cooks in one pot for minimal clean-up!
Meal Prep Instant Pot Taco Bowls
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!
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.
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!
Instant Pot Honey Garlic Spicy Noodles via Eating Instantly
TheseSpicy 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!
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 cookersaves 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**
