Sunday meal prep is a great idea, in theory: Hit the grocery store, cook big batches of staples like roasted vegetables and chicken, and store it all for easy meals throughout the week. In reality, though, I find that it isn’t always so easy. It takes some planning to figure out what to buy, when to cook, and how to repurpose it all into actual meals. On top of that, it means setting aside hours on Sunday to put the whole plan into action—some weeks I find that totally manageable and kind of fun; other weeks, there are a thousand-and-one things I’d rather be doing on Sunday than hanging out alone in my kitchen, chopping carrots and hoping that the chicken in my oven reaches an internal temperature of 165 degrees before the rest of my apartment does (being a recipe developer with no central air conditioning gets to be a real pain in the late spring and summer).

Lunch is a necessity, though, and packing one myself is definitely cheaper than going out to buy something midday. Because of all this, I’ve pretty much mastered the art of no-cook meal prep (I wrote about it here!), to get me through busy weekends when all I really have time to do is place a grocery delivery order. The following 7 no-cook lunch ideas are perfect for weekends like that. As long as you have the necessary ingredients, you can pack them on weeknights or in the morning.

There are four vegetarian options, two chicken options, and one fish option, so you’re bound to find something you like. Each recipe has a relatively short ingredient list, and all of the ingredients are easy to find at any grocery store. They also have at least 20 grams of protein (registered dietitians recommend getting at least 15 grams at every meal), and are made with nutritious ingredients including fruits, veggies, whole grains, legumes, healthy fats, and lean proteins. Each one contains between 400 and 500 calories, but you should feel free to customize the portion sizes, or add whatever ingredients you like!

If you make one of the recipes or have questions, post a photo on Instagram and tag @selfmagazine and @xtinebyrne (that’s me!), or DM us—we love a good food pic as much as you do, and we’re always here to help!

1. Cheese, Crackers, Fruit, and Egg Lunchbox

If you’ve ever found yourself in a situation where you’re hungry and Starbucks is the only option, you’re likely familiar with their Eggs and Cheese Protein Box. It hits the spot, frankly, but it’s also super easy to replicate yourself. Make sure to drizzle the sliced apple with lemon juice to prevent browning, or just don’t cut your apple until you’re ready for lunch. Get the recipe here.

2. Pita and Carrots with Hummus-Yogurt Dip

Adding Greek yogurt to hummus makes it even creamier, and also adds a pretty substantial amount of protein (there are 20 grams total in this simple vegetarian lunch!). Another win here? No fork required. Get the recipe here.

3. Kale-Apple Salad with Chickpeas

If you hate kale salad, it’s likely because the ones you’ve eaten haven’t been made properly. Because kale is so fibrous, it needs a little extra time and TLC—massage your vinaigrette into the leaves and, if possible, let it sit for a little while before eating. Because dressed kale actually benefits from a few extra hours in the fridge, it’s my go-to green when it comes to packed lunch. Get the recipe here.

4. Chickpea, Avocado, and Egg Wrap

This vegetarian wrap has lots of different textures—from avocado, mashed chickpeas, dressed kale, and hard-boiled egg. You can buy bags of hard-boiled eggs at the grocery store, but if you’d rather make them yourself, that works too! Get the recipe here.

5. Tuna Salad with Crackers and Red Pepper Slices

No matter what your feelings on mayo, you should give this mayo-free tuna salad a try. It gets crunch from scallions and a little bit of creaminess from hummus, and you can scoop it up with sweet bell pepper slices and shredded wheat crackers. Get the recipe here.

6. Chicken, Cheddar, and Refried Bean Wrap

When it comes to no-cook meal prep, rotisserie chicken is a super MVP. One way to use it is to shred it and wrap it in a tortilla with other fun ingredients. You can totally eat this cold, but if you happen to have a panini press or toaster oven at work, know that it also tastes great warm. Get the recipe here.

7. Greek Chicken Salad with Pita

On days when I’m craving something extra savory, I opt for a Greek salad. Olives and feta are rich and salty, while cucumbers and tomatoes are refreshing and crunchy. Shredded rotisserie chicken adds some protein, and pita triangles round the whole thing out. Plus, because there are no delicate leafy greens, you don’t need to worry about this salad getting soggy as it sits in the fridge. Get the recipe here.