Healthy Lunch Ideas Prep


What are the healthy lunch ideas prep? I’ve spent so much time working behind the scenes that I’ve forgotten how to be creative and make homemade lunch ideas. But I think it’s now time to move out of abstracts and get your hands dirty with homemade lunch ideas prep.

After reading this article, you will be able to prepare healthy lunch ideas for your kids. When packing your child’s lunch, avoid using too much packaging and get creative with container alternatives.

Healthy Lunch Ideas Prep

Get ahead with our easy meal prep recipes for lunch or dinner. Make them in advance and enjoy all week, from healthy pasta salads to nourishing soups.

Cut down on time spent in the kitchen and give yourself a nutritional boost into the bargain with our tasty make-ahead meals. Whether you want pre-portioned lunches or fuss-free dinners, we have all the healthy recipes you need. For top storage solutions, see our review of the best meal prep containers.

Meal prep pasta salads

Three healthy meal prep pasta dishes in glass tupperware containers

Make three healthy takes on pasta salad in one go – salmon pasta, chicken pasta and aubergine pasta – ready to be boxed up and popped into the fridge for lunch on consecutive days.

Try our easy meal prep pasta recipe or watch our video guide to healthy lunch meal prep.

If you prefer something hot, our big-batch Bolognese recipe makes a whopping 12 servings and freezes beautifully – simply reheat and serve over cooked wholemeal pasta.

Meal prep rice salads

Two healthy rice salad boxes in glass tupperware containers

Wholegrain rice is a meal prep favourite and can be flavoured with all sorts of delicious ingredients. Our easy meal prep rice recipe uses a base made from brown basmati rice mixed with herbs, onion and a zingy cider vinegar dressing. Split the base into two Tupperware pots and top one with a healthy tuna salad and the other with crumbled feta, beetroot and crushed walnuts.

Big-batch soups

Chunky butternut mulligatawny soup in a selection of bowls

Set aside an hour on Sunday to make a big batch of healthy soup, freeze individual portions in freezer-and-microwave-friendly Tupperware and then feel smug in the knowledge that your lunches are sorted for the week ahead.

Homemade protein pots

Three homemade healthy protein pots in bowls

If you’re looking to increase your protein intake from time to time, it can be tempting to reach for energy bars or pricey shop-bought high-protein pots, but it’s really easy to meal prep your own. Each recipe provides two servings, is super quick to make and keeps well in the fridge for two days.

Vegan shepherd’s pie

Individual vegan shepherd's pies topped with crispy potatoes

These individually portioned pies are packed with veggies and chickpeas, and topped with crispy potatoes. Make eight pies and stash in the freezer, ready to be pulled out when you want a low-calorie, low-fat, superhealthy dinner.

Veggie chilli

A big pan of double bean and roasted pepper chilli

With two different types of beans, plenty of veg and a sweet, smoky tomato sauce, this chilli is a real winner. Make eight servings in one session and freeze for later in the week. Stock up on wholegrain rice pouches to serve with it for a super speedy supper.

A note on food safety

While many foods can be safely stored in the fridge, some dishes such as soups, stews or pasta sauces may be best popped into sturdy Tupperware and stashed in the freezer. Follow the recipe instructions on thawing and always reheat until piping hot. For more information, read the FSA’s top food safety tips.

Healthy Meal-Prep Ideas to Get You Through the Week

Healthy Meal Prep Ideas for Breakfast

Start your morning off on the right note with these healthy breakfast meal-prep ideas. From oats to smoothies, these recipes are packed with fruit, including apples, berries and bananas. Plus, each recipe includes fiber and protein to help you feel full and energized for your day ahead.

Make-Ahead Smoothie Freezer Packs

Make-Ahead Smoothie Freezer Packs

Assemble these smoothie packs and keep them in the freezer for up to three months. When you’re ready, add the smoothie pack ingredients to a blender with a liquid of your choice, blend and you’ve got breakfast in minutes.

Quick-Cooking Oats

You can easily double or triple this recipe to make multiple servings for the week. Portion the oatmeal into microwave-safe mason jars and reheat at the office or whenever you’re ready to eat. Add your favorite toppings, like fresh berries or nuts, and enjoy.

Vegan Freezer Breakfast Burritos

Keep a stash of these burritos in the freezer and grab one when you’re in a rush. These burritos reheat easily in the microwave and are packed with protein-rich tofu, beans and plenty of veggies.

3-Ingredient Egg & Mushroom Puff Pastry Rolls

3-ingredient mushroom & egg puff pastry rolls

You might not believe it at first glance, but this meal-prep-friendly breakfast uses just three ingredients! After baking, you can refrigerate these rolls for up to four days before reheating in the microwave.

Ricotta-Berry Crepes

These easy, three-ingredient crepes can be assembled and stored in the freezer. The ricotta adds protein while berries add color, flavor and nutrients.

Apple Cinnamon Chia Pudding

This quick recipe takes just 10 minutes of active time (the rest of the time is spent chilling in the refrigerator). We use apples and pecans, but you could also try our Blueberry Almond Chia Pudding for an equally delicious twist.

Strawberry Jam & Goat Cheese Waffle Sandwiches

3-ingredient jam and goat cheese waffle breakfast sandwich

Tangy goat cheese marries with strawberry jam for a sweet-and-savory breakfast sandwich. Use frozen waffles that are high in protein to help you stay full until lunch (check out the best healthy frozen waffles).

3-Ingredient Tropical Greens Smoothie Packs

Smoothies are an easy way to add in some veggies! Here, we add spinach to the smoothie pack for a boost of nutrients and color.

Mini Quiches with Sweet Potato Crust

These adorable mini quiches can be stored in the fridge or freezer for a fast breakfast. Sweet potato stands in for traditional quiche crust for a boost of nutrition and fiber.

Sheet-Pan Banana Pancakes

You can whip up a batch of pancakes with ease when you bake them on a sheet pan. These pancakes can be reheated in the microwave or oven—and don’t forget the maple syrup!

Healthy Meal Prep Ideas for Lunch

Enjoy a satisfying, healthy lunch with these easy recipes. These meals are perfect for school, the office or a busy day at home.

Protein Bistro Lunch Box

Protein Bistro Lunch Box

Perfect for meal prep, these bistro-style lunch boxes can be assembled in advance, so you can simply grab it and go on busy mornings.

Steak Burritos

This tasty recipe yields four burritos, so one batch gives you a grab-and-go lunch for the week.

Tuna & White Bean Salad

Made with nutritious pantry staples like canned tuna and cannellini beans, you can prep this salad a few days ahead. Serve over salad greens or between two slices of bread for a fast and filling lunch.

Meal-Prep Chili-Lime Chicken Bowls

Meal-Prep Chili-Lime Chicken Bowls

Packed with plenty of colorful, nutritious produce, these hearty chicken bowls are perfect for lunch at work or school.

Spinach & Strawberry Meal-Prep Salad

Chicken thighs bulk up this simple salad recipe for a light, yet filling, lunch. Pack the dressing in a separate container and dress right before serving (because no one likes soggy greens!).

Spicy Ramen Cup of Noodles

Make sure you use microwave-safe jars when you prep this warming meal, so you can enjoy directly from the container and save yourself an extra dish to clean.

Chopped Rainbow Salad with Peanut Sauce

Chopped Rainbow Bowl

Full of colorful produce, these salad bowls can be assembled up to four days in advance. We use bulgur because it cooks quickly, but you could swap in any other hearty whole grain.

Southwest Black-Bean Pasta Salad Bowls

Make a healthy, high-fiber lunch with just five ingredients. Each serving has 14 grams of fiber, so you’ll stay full throughout the afternoon.

Meal-Prep Falafel Bowls with Tahini Sauce

We rely on healthy convenience items like frozen falafel and steam-in-bag fresh green beans to assemble these bowls in just 20 minutes. Dress with the tahini sauce right before serving.

Egg Salad Lettuce Wraps

Rather than sandwiching it between slices of bread, we use this egg salad in lettuce wraps for an easy, lower-carb swap.

Healthy Meal Prep Ideas for Dinner

Dinner is on the table in record time, thanks to these healthy recipes. From creamy soups to cozy casseroles, you’ll end your day feeling full and satisfied.

Creamy Chicken Noodle Soup with Rotisserie Chicken


Make a pot of this creamy, veggie-packed soup and enjoy throughout the week. This soup uses rotisserie chicken to save time, but you could also use any leftover cooked chicken you have on hand.

Chhole (Chickpea Curry)

Made with convenient canned beans, you can prep this curry recipe ahead of time. When you’re ready to eat, grab some naan and serve

Vegan Grain Bowl

Sweet potatoes, chickpeas and avocado are delicious, satisfying additions to these grain bowls. Make for dinner one night and then save the leftovers for other meals throughout the week.

Sheet-Pan Sausage & Peppers


Make this sausage and peppers recipe ahead of time, then plan to use it for dinners throughout the week. One night, they could be added to a roll for a classic sandwich, or cut up and tossed in pasta.

Easy Italian Wedding Soup

This quick soup calls for Easy Italian Chicken Meatballs. Prep a batch of the meatballs ahead of time, then use them in this soup that’s on the table in just 20 minutes.

Sloppy Joe Casserole

This hearty casserole is an easy way to eat your veggies. Plus, it makes six servings, so you can prep this on Sunday and enjoy leftovers later in the week.

Air-Fryer Salmon Cakes


Make a batch of these flavorful salmon cakes ahead of time, then reheat and serve over leafy greens for a quick, nutritious dinner.

Cauliflower Rice Bowls with Grilled Asparagus & Chicken Sausage

Made with convenient, store-bought ingredients, this dinner comes together easily thanks to ingredients like riced cauliflower and pre-grilled asparagus.

Oven-Roasted Chicken Thighs

When it comes to meal prep, making just one part of the meal ahead of time can make a huge difference. Prep a batch of these chicken thighs and keep them on hand. Add to pasta or toss over salad greens for a boost of protein. You could also cut the thighs up and make chicken salad for lunch.

Cheesy Ground Beef & Cauliflower Casserole

This cheesy casserole makes six servings, so you can enjoy it on one night and reheat leftovers on another. If you plan to add toppings like sour cream, wait until you’re ready to eat.

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