Easy Lunch Ideas Meal Prep


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Do you like the idea of saving time and having pre-made lunches for work every day? However, do you know how to create an easy lunch ideas meal prep? It is as easy as 1-2-3. You just have to follow these six simple steps.

Easy Lunch Ideas Meal Prep

If you are like most business owners, you probably have limited time in your day to grocery shop, cook and clean up. And if you have young children, planning healthy food choices may be getting harder every day. However, there is hope. I can help you plan nutritious meals and snacks, along with some easy lunch ideas to prep at the beginning of each week. I can teach you how to meal prep on a budget that fits within your tight schedule and family issues.

Greek Couscous Salad: Healthy Meal Prep Ideas Ready in 30 minutes or less
If you love these meal prep containers as much as I do, you can get them here!

Preparing quick and delicious meals 3 times a day might seem impossible with everything else you have going on in your life! But by using some simple tips and by planning ahead, you’ll be blown away by how easy cooking delicious food can be.

Make-ahead meals will

and time, plus you’ll be able to keep your diet under control and avoid eating unhealthy food.

And to help you get started, I put together an inspiring list of meal prep ideas that you can cook in less than 30 minutes on a lazy Sunday.

Once you get the hang of it, you’ll be amazed at how easy this is, and you’ll just ask yourself why you didn’t do this sooner!


1. Make A plan

Decide what you are going to cook ahead of time. Pick all the recipes you want to cook for the week, and put together a grocery shopping list. I would suggest you start with 2-3 recipes per week. It’s nice to have variety, but it also takes a lot more time to cook different meals, especially if you are just starting out!

2. Multi-Task

Cook multiple things at once!  You can actually bake chicken while roasting your veggies at the same time. This will really help you to get things done much faster.

3. Use Mason Jars

First of all, they look beautiful (I know, I do love pretty things!), but they are also very practical. They are cheap, microwave-safe (remove the lid!), and perfect for storing salads. Put the dressing on the bottom and the leaves at the top, so nothing gets soggy, and your salad will remain crispy for hours.

Greek Quinoa Salad Jars: Healthy Meal Prep Ideas Ready in 30 minutes or less

4. Don’t meal prep too many meals

Don’t meal prep more than 5 days worth of food. Most of the food you will prep won’t last more than 3 days in the fridge, so make sure you freeze the rest.

Remove the meal from the freezer the night before you will eat it and leave it to defrost in the refrigerator. This will avoid germs and bacteria getting in your food.

5. Use the right containers

for healthy meals are made of glass. I prefer them to plastic containers for several reasons:

  • You can see what’s in them easily.
  • They can be used in microwaves.
  • They won’t alter the taste of food, even if it’s left in there for a few days.
  • When warming up your food, glass containers won’t release any chemicals at the hot temperature as plastic containers can.

If you do pick plastic containers, make sure they are BPA-free.

6. Keep your goal in mind

I am a big fan of having goals. They really help you to achieve results. Whether you are trying to save money, simply eat healthy food or lose weight, keep in mind why you are meal prepping! You’ll be less keen to opt for a takeout meal!

If you plan your meals for the week, you’ll stop panicking about what to eat for dinner every night. And you will finally start developing healthy eating habits that will help you start enjoying your food every day and save money!

My Top Choice For Healthy Meal Prep Recipes

And here you can find my favorite quick and easy meal prep recipes! All these meal prep recipes will be ready in 30 minutes or less and are perfect for breakfast, lunch, and dinner.

No matter what you love, there are some simple and yummy ideas for you: vegetarian, vegan, gluten-free, and some for meat lovers!

1. Hot Lunch Ideas

Look forward to your hot lunch all morning long! From stir fries to meal prep bowls to meatballs and more, these meal prep ideas each have a healthy grain, protein and plenty of vegetables. Reheat in the microwave and enjoy!

How to meal prep – Cook and portion out into meal prep containers. Check recipe directions for whether sauce can be added immediately or must be stored separately.

How to store– I highly recommend these 2 cup meal prep containers. Store in the fridge for up to 4 days.

How to serve– heat in the microwave until steaming hot and enjoy!

Thai chicken lunch bowls have roasted vegetables and chicken served over rice with a tangy homemade peanut sauce. Easy to prep and keeps well for four days!
overhead shot of four glass meal prep containers filled with thai chicken lunch bowls
This Buddha bowl recipe is full of healthy plant-based ingredients and works great for meal prep! Customize it using your favorite veggies and don’t forget to drizzle with the delicious tahini sauce.
overhead shot of glass meal prep container filled with buddha bowls
These Honey Sesame Chicken Lunch Bowls have chicken breast, broccoli and asparagus tossed in a sweet and savory honey sesame stir fry sauce. Perfect for healthy meal prep lunches!
overhead shot of glass meal prep containers filled with honey sesame chicken lunch bowls
Egg roll in a bowl tastes just like your favorite take out and comes together quickly using a single pan. With only 7 g net carbs, this recipe has slaw, ground pork, and a delicious sauce.
egg roll in a bowl in a blue bowl
Maple ginger chicken meal prep lunch bowls are made ahead on the weekend so you have four delicious lunches waiting for you!

glass meal prep container with maple ginger chicken bowl and spoon drizzling the dressing

These ground turkey meal prep bowls have a delicious Korean-inspired sauce! Packed with flavor and under 400 calories per bowl, you can prep this recipe on the weekend for healthy and delicious lunches through the week.
overhead shot of korean turkey meal prep bowls in glass container
Low carb cheesy chicken and rice is a delicious low carb lunch option! Pan-fried chicken breast and broccoli are smothered with cheese and served over cauliflower rice. Filling but light with only 5 g carbs and 43 g of protein.

overhead shot of four glass containers with cheesy chicken rice and broccoli bowls

2. Cold lunches

With healthy grains, vegetables and proteins, these meal prep salads are perfect for lunch. Making them ahead will ensure that you get an extra serving of veggies in your day! From meal prep bowls to jar salads, these recipes all look tasty and easy to prep.

How to meal prep – Cook and portion out into meal prep containers or jars. For jar salads, ensure that the dressing and heartier ingredients go at the bottom of the jar, and layer up placing delicate ingredients at the top. Make sure crispy ingredients + avocados are stored separately until you are ready to serve.

How to store– Some options for storing salads include:

  • these 2 cup meal prep containers
  • store in 1 pint mason jars, then dump into a clean bowl to toss everything up in the dressing.

How to serve– for meal prep containers, mix everything up with the dressing and enjoy. For jar salads, dump it out into a clean bowl so the dressing covers all the ingredients evenly.

These turkey taco meal prep bowls with turkey taco meat, corn, pico de gallo and brown rice are simple, but filling. Make them ahead for four delicious lunches.
overhead shot of four containers filled with turkey taco meal prep bowls
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.
overhead shot of caprese chicken salad meal prep bowls on gray counter
These cold sesame noodle meal prep bowls are the perfect vegan prep ahead lunch: spiralized vegetables tossed with chickpeas and whole wheat spaghetti in a spicy almond butter sauce.
overhead shot of four meal prep containers with sesame noodles and spiralized vegetables
Make these chicken fajita lunch bowls for healthy lunches through the week! Inspired by a Mexican bean salad, this recipe combines bell peppers, baked chicken breast and rice with a delicious fajita-vinaigrette.
Meal prep containers filled with chicken fajita lunch bowls
With bulgur wheat, crunchy veggies, feta cheese, and a delicious lemon vinaigrette, this salad is perfect for meal prep, and tastes even better on day two!
overhead shot of ingredients for chopped chickpea salad in large metal bowls
These satay chicken meal prep lunch bowls can be prepped on the weekend and enjoyed throughout the week for a tasty, low carb lunch.  You’re going to want to drizzle that peanut sauce on everything!
four glass meal prep containers with satay chicken lunch bowls

3. Soups

During the cold winter months and even sometimes in the summer, soups are on my meal plan for lunch! They are a great way to squeeze in extra veggies.

How to meal prep – Cook a big batch ahead and portion out through the week. Leftovers can often be frozen for long-term storage.

How to store – Some options for storing soup include:

  • these 20 oz meal mugs from Corningware (though they must be kept upright during transportation)
  • store in 1 pint mason jars, then reheat in bowls in the microwave
  • this super popular Crock Pot lunch warmer, which plugs in and heats your food (great for teachers or anyone without a microwave)
  • this 24 oz thermos, which is perfect for soup

How to serve– bring crackers or your favorite soup dipper!

These healthy homemade instant noodles are made with whole wheat spaghetti, rotisserie chicken, and veggies, and taste just as good as ramen! Just add water for a delicious, hot lunch.
Stack of three jars filled with healthy instant noodles and fresh veggies
Cozy up with a bowl of fully loaded vegetable soup! With a flavorful tomato broth and fresh vegetables, it tastes way better than from a can, and keeps well in the fridge.
close up view of hearty vegetable soup
This cozy butternut squash soup recipe is creamy and rich, with a delicious hint of sage and maple syrup. The perfect blend of sweet and savoury, it’s ready in under 30 minutes and is great for meal prep!
butternut squash soup in blue bowl on gray background
Healthy broccoli cheese soup that is thickened with a potato and does not contain heavy cream. Packed with healthy vegetables, yet comforting and satisfying. Gluten-free.
overhead shot of healthy broccoli cheese soup in two white bowls with fresh bread, cheese and broccoli on wood tray
Beef and barley soup is thick, hearty, and full of umami and rich beef flavor. The perfect soup to cozy up with on a colder day, it tastes even better on day 2!
close up shot of beef barley soup with a spoon
This lentil soup is thick and hearty, loaded with lentils, vegetables and fresh herbs. A tasty vegan soup recipe that works great for meal prep!
three bowls filled with hearty lentil soup with a spoon and bread in the background

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