Making meals for lunch is an easy and budget-friendly food option. Strategizing your lunch meals ahead of time could result in substantial savings over time.
Furthermore, incorporating meal prep lunch ideas into your routine can assist in weight loss and boost your energy levels during the workday.
Imagine this scenario: You dedicate a few hours of a relaxed Sunday afternoon to preparing in the kitchen, slicing fresh vegetables, allowing proteins to soak in a marinade, and putting together delicious grains.
What do you get for your efforts? A whole week of appetizing lunches, carefully organized and ready to be picked up each morning before you leave the house.
Why delay your participation in the weekly meal prep revolution? A touch of planning and a sprinkle of creativity can convert your lunch routine from daunting to delightful.
Prepare to relish every morsel, streamline your life, and recapture your lunch hour with weekly meal prepped meals. Take my word for it, both your palate and your purse will be grateful.
Weekly Meal Prep Lunches
#17. Cashew Chicken Sheet Pan Dinner Recipe
Cashew Chicken Sheet Pan is a quick meal made with chicken, broccoli, bell peppers, and cashews, all tossed in a sweet and savory sauce. It’s baked on a single pan for fast prep and cleanup, with options that fit paleo, gluten-free, or keto eating styles.
This recipe is easy to prep ahead, making it a solid choice for meal planning. Leftovers work well for lunchboxes, and the dish pairs nicely with rice, quinoa, or noodles.
The sauce uses simple ingredients like tamari, vinegar, and garlic, and can be adjusted based on your dietary needs.
#16. Thai Turkey Lettuce Wraps
These Thai turkey lettuce wraps are filled with ground turkey simmered in a peanut and red curry sauce, then served in crisp romaine leaves for texture and contrast.
The recipe is quick to prepare, with a balanced mix of flavors and a simple prep process that makes it easy to enjoy fresh or reheat later.
You can refrigerate the filling for four days or freeze it for three months, making it suitable for advance prep. The wraps come together in under 30 minutes, and you can switch up ingredients like swapping turkey for beef or adding extra vegetables for variation.
#15. Greek couscous salad
Greek couscous salad combines pearled couscous, chopped vegetables, chickpeas, parsley, and feta, with a lemony dressing that ties it all together. It works well for weeknight dinners or as pre-portioned lunches with minimal effort.
The salad stays fresh when the dressing is kept separate until serving.
The recipe includes clear prep steps, optional roasted chickpeas for texture, and tips for customizing with alternate vegetables or proteins. With vibrant flavors and flexible portions, it’s well-suited for both home meals and on-the-go containers.
#14. 20 Minute Meal-Prep Chicken, Rice and Broccoli
This chicken, rice, and broccoli meal-prep recipe offers a fast and straightforward way to prepare four balanced meals in just 20 minutes. Each portion combines seasoned skillet chicken, steamed broccoli, and jasmine rice for a satisfying lunch or dinner option.
The process involves cooking rice first, followed by pan-searing the chicken and steaming the broccoli while multitasking. Once everything is done, the ingredients are divided into containers for storage.
Meals stay good for up to four days in the fridge and can be quickly reheated in the microwave.
#13. Sriracha Cauliflower Fried Rice Meal Prep
Sriracha Cauliflower Fried Rice is a low-carb dish made with cauliflower rice, sautéed vegetables, and a splash of sriracha for heat. The recipe includes pan-seared chicken, but works just as well with tofu or no meat at all, making it flexible for different preferences.
This meal comes together in about 25 minutes and holds up well for batch cooking. Store-bought riced cauliflower makes prep easier, and the final result is filling, spicy, and great for lunches through the week.
Many readers enjoyed customizing it with extras like carrots, eggs, or alternate proteins.
#12. 10-Minute Chickpea Curr
This quick chickpea curry takes just 10 minutes and uses pantry staples like canned chickpeas, spinach, coconut milk, and a few spices. With minimal effort, it produces a rich, comforting dish that’s perfect with basmati rice or naan and easy to customize with other vegetables or legumes.
Ideal for batch cooking, it stores well in the fridge or freezer and reheats without losing flavor. The simple spice technique called Bhunooing enhances taste, while the flexible recipe allows for add-ins like sweet potatoes or kale, making it a practical and flavorful choice for busy days.
#11. Italian Chicken Meal Prep Bowls
Italian Chicken Meal Prep Bowls combine chicken, zucchini, tomatoes, broccoli, onion, and rice on a single sheet pan with Italian herbs for a no-fuss, flavorful dish.
The ingredients roast quickly, and the whole meal divides neatly into four portions, making it easy to prepare ahead.
This recipe adapts well to different vegetables and seasoning levels. It can be enjoyed fresh for dinner or stored in airtight containers for up to four days.
With quick microwave rice and minimal cleanup, it’s a practical choice for busy days or weeknight planning.
#10. Meal Prep Sesame Chicken Pasta Salad
This quick sesame chicken pasta salad brings together cooked pasta, baked or rotisserie chicken, and a crunchy veggie mix tossed in a tangy sesame vinaigrette. It’s made for quick weekday lunches and comes together in just 30 minutes, using pre-shredded vegetables like cabbage, carrots, and kale.
Portioned into four containers, it stays fresh for up to four days and holds up well without getting soggy. The vinaigrette is simple, and the whole recipe is flexible—vegetables can be swapped, and the dish can be enjoyed cold or reheated.
Perfect for a no-fuss, tasty lunch.
#9. Low-Carb Mexican Meal Prep Bowls
These Low-Carb Mexican Meal Prep Bowls combine cauliflower rice, shredded chicken, and fresh greens for a quick weekday lunch. They’re gluten-free, high in protein, and easy to pack ahead, making them practical for busy schedules.
The dish uses pre-cooked or baked chicken, simple salad ingredients like arugula and avocado, and cauliflower rice seasoned with spices. Everything can be made in advance and stored for up to four days, giving a no-fuss option that fits well into weekly routines.
#8. Greek Chicken Bowls
Greek Chicken Meal Prep Bowls combine marinated chicken, brown rice, cucumber salad, and tzatziki for a fresh and satisfying dish. These bowls are quick to prepare, store well for a few days, and work for both lunches and family dinners.
The flavors come together with garlic, lemon, and dill, making each portion taste balanced and bright.
The recipe yields six servings and can be customized with ingredients like feta or zucchini. It’s easy to assemble, and the components stay crisp and flavorful when stored properly.
Whether eaten warm or cold, the dish remains filling and easy to pack for busy days.
#7. Slow Cooker Chicken Lo Mein Noodles
This Crockpot Lo Mein recipe brings together chicken, noodles, and vegetables in a flavorful sauce made right in your slow cooker. With simple preparation and minimal steps, it offers a fuss-free way to enjoy a takeout-style meal at home without compromising freshness.
You can customize ingredients for dietary needs, prep in advance, and store leftovers with ease. Whether using gluten-free noodles, swapping proteins, or making it vegetarian, this dish adapts well to different preferences.
It’s a convenient, budget-friendly solution for those who want something tasty and home-cooked with little effort.
#6. Spicy Chicken Meal Prep with Rice and Beans
Meal prepping spicy chicken with rice and beans brings a balance between comfort and nutrition during busy or festive seasons. With cilantro sauce, black beans, and the option to use quinoa or tofu, it fits various preferences while still feeling satisfying.
The Instant Pot simplifies cooking, but stovetop instructions make it accessible to everyone. Glass containers add a touch of ease and safety when reheating. It’s not just about prepping ahead—it’s about making weekday meals enjoyable and simple, even with holiday treats tempting in the background.
#5. Meal-Prep Shrimp Taco Bowls
Spicy shrimp taco bowls come together fast with seasoned shrimp, brown rice, black beans, corn, tomatoes, and cheese. The recipe balances flavor and convenience, making it ideal for weekly lunch prep with just 25 minutes of cooking and assembly.
The shrimp can be marinated ahead and cooked quickly in a skillet, while toppings like salsa or guacamole can be added later. These bowls refrigerate well for up to four days and are easy to customize with cauliflower rice or salad.
Many users praised the flavor and flexibility, making it a repeat-worthy option.
#4. Asian Lemon Chicken Recipe
This Chinese lemon chicken recipe brings crispy chicken and a tangy-sweet sauce together in just 30 minutes. It can be pan-fried, baked, or air-fried, and works with gluten-free, paleo, and low-carb diets.
Each bite delivers balance between crunch and flavor, perfect for quick dinners or meal prep.
The sauce blends soy, honey, lemon juice, and spices, while the breading uses panko or grain-free alternatives. Serve it with rice, noodles, or veggies. The dish stores well, freezes easily, and reheats without losing texture, making it a repeat-worthy option for any weeknight.
#3. Autumn Kale And Sweet Potato Salad
This salad blends roasted sweet potatoes, crisp kale, apples, and toasted nuts with a maple tahini dressing that ties it all together. It’s easy to assemble and holds up in the fridge for up to five days, making it a reliable option for weekday meals.
You can swap the greens, dressing, or roasted vegetables based on what’s available. Whether using spinach or squash, the salad still keeps its fall-inspired feel. The mix of textures and flavor makes it satisfying without being heavy.
#2. Honey Sriracha Glazed Meatballs
Honey Sriracha Glazed Meatballs combine sweet and spicy flavors in a quick 30-minute meal. Made with turkey, breadcrumbs, eggs, and green onions, the meatballs are baked and tossed in a sticky sauce of sriracha, honey, soy sauce, garlic, and ginger.
Perfect for meal prep or weeknight dinners, these meatballs can be served with rice, pasta, or in wraps. The recipe is freezer-friendly, reheats well, and can be adjusted for spice levels.
Many readers enjoy it weekly and have made it for years, praising its flavor and ease.
#1. Meal Prep Greek Chicken Gyro Bowls
Meal Prep Greek Chicken Gyro Bowls combine marinated chicken, quinoa or rice, cucumber-tomato salad, crumbled feta, and homemade tzatziki into a single container for fast weekday meals.
The chicken is grilled, sliced, and served with optional pita for added variety.
This dish is a flexible option for dinner or packed lunches. The dressing blends cucumbers, yogurt, lemon, and herbs for a tangy finish. Everything stores well in the fridge for up to five days, making it a practical recipe to prepare ahead without much effort.