Lunch is often the trickiest meal of the day. Whether you require a quick work-from-home lunch or you want a light lunch that doesn’t take too much effort in between office meetings, it can be tough to avoid drive-thru urges and packaged food cravings when you need something easy and delicious. Instead of giving in to temptation and grabbing yet another lunch out, do future-you a favor and prepare some nutritious meal prep lunches over the weekend. This technique will not only remove stress from your day-to-day, but it’s also easier on the wallet and better for your body.
From protein-packed meals to plant-forward options, we rounded up 35 meal prep lunch ideas you can whip up on a Sunday to save you both time and money. Ahead, all the meal prep lunch recipe inspiration to get you started, plus some tips for keeping your meal prep lunches fresh until the end of the week.
What makes a good meal prep lunch?
Not every lunch is built for meal prep (I learned that the hard way!). There’s nothing more disappointing than opening your meal prep container on a Wednesday to discover your once-promising pasta salad has turned to mush. A genuinely good meal prep lunch needs to check a few specific boxes: It has to reheat well (or taste just as good cold), stay fresh in the fridge for at least 3-4 days, and pack enough protein and fiber to keep you full through your afternoon meetings. It should also be easy to batch-cook—because the whole point is doing the work once on Sunday and reaping the benefits all week. The recipes that nail all four of those things become the ones you actually look forward to opening at your desk.
Overall, the best meal prep lunches are the ones you’ll actually want to eat all week. Think: simple, repeatable bases with enough variety in toppings, sauces, or seasonings to keep things interesting.
What are the best lunches for meal prep?
The best lunches to meal prep are ones that hold up well in the fridge, reheat easily (or stay good cold), and keep you full with a balance of protein, fiber, and healthy fats. In practice, the most reliable options tend to fall into a few categories:
- Wraps and sandwiches: These are great grab-and-go options, especially for workdays. Fill them with sturdy ingredients—turkey, chicken, hummus, roasted veggies, or egg salad—and avoid overly watery components that can make them soggy.
- Protein-packed salads: Ditch the sad desk salad and opt for salad recipes filled with bold flavors and hearty ingredients that’ll keep you satisfied all afternoon.
- Customizable grain bowls: Prep a few servings of your favorite grain (rice, quinoa, and farro are great options), then load up your bowl with any protein or toppings of choice.
- Soups, chilis, and stews: These are some of the most forgiving meal prep lunches. They often taste even better after a day or two in the fridge and freeze well, making them ideal for batch cooking.
- Big-batch recipes: Any recipe can count as meal prep if you make a big enough batch. Pasta works particularly well for meal prep because you can enjoy it for both lunches and dinners throughout the week, depending on your schedule.
35 meal prep lunch ideas to make on Sunday
1. Herby Chickpea Feta Pasta Salad
This colorful pasta salad is packed with veggies and delicious mix-ins like feta, pistachios, pickled red onions, and fresh herbs. Tossed in a light lemon vinaigrette, it makes for a great 20-minute lunch option you can prep ahead of time. It’s easily customizable, too. You can opt to make this a nut-free lunch by skipping the pistachios, or you can swap the noodles for farro or quinoa.
2. Rainbow Sesame Edamame Salad
This rainbow vegan edamame salad is full of nourishing ingredients like bell peppers, cucumbers, and carrots, so it is the perfect way to get your veggies in during the week. The addition of toasted almonds, cilantro, and sesame dressing makes it a flavor-packed option you’ll come back to week after week. If you want to add extra protein, chicken breast, tofu, or chickpeas would work well here.
3. Black Eyed Pea Salad
This protein- and fiber-packed salad is the kind of thing that actually gets better the longer it sits, which makes it perfect for meal prep. Black-eyed peas join cherry tomatoes, cucumber, celery, bell pepper, corn, and red onion, all tossed in a bright balsamic-lemon vinaigrette. Let it rest overnight, and the flavors deepen into something genuinely crave-worthy by the time lunch rolls around.
4. Easy Salmon Meal Prep Bowl
Your meal prep lineup has been missing a seafood recipe, and this salmon bowl fills that gap perfectly. A quinoa base is topped with maple-mustard salmon, roasted sweet potatoes, and broccolini, then finished with a bright lemon vinaigrette. It’s packed with protein and healthy fats to keep you satisfied, and prepping it on Sunday means you’ve got nourishing lunches ready to grab all week long.
5. Cold Peanut Noodle Salad
This is the lunch that requires zero reheating, which makes it ideal for desk days. Chewy noodles get tossed with crunchy veggies and a tangy, creamy peanut-lime dressing for a meal that’s light but genuinely filling. It comes together with just a few simple ingredients, holds up beautifully in the fridge, and tastes even better cold straight out of the container. It’s also easy to bulk up with extra protein like edamame, chicken, or tofu if you want it heartier.
6. Mediterranean Chickpea Salad
Nothing says fresh quite like some crisp cucumber and ripe tomatoes. This no-cook recipe is so simple: all you need to do is chop it up, mix it with a lemon vinaigrette, then enjoy! If you want to add a little bit more to this meal, scooping the mixture into a pita with a little bit of tzatziki would be delicious, especially toward the end of the week.
7. Herby Chicken Meatball Bowl
With hearty sweet potatoes and a tangy yogurt jalapeño dressing, this recipe is equal parts light and nourishing. Prep the meatballs, chickpeas, sweet potatoes, and dressing ahead of time. Then, when lunch time rolls around, all you have to do is add in some kale.
8. Easy Greek Chicken Mason Jar Salad
Not only are these Greek chicken salad mason jars adorable, but they also help prevent your salad ingredients from getting soggy. Because the dressing sits on the bottom, the rest of the ingredients stay fresh and crisp. Assemble the jars over the weekend and enjoy those extra minutes of your opening shift during the week because you know your lunches are ready to go.
9. Egg Roll in a Bowl Meal Prep
If you love ordering egg rolls with your takeout orders, give this easy meal prep lunch recipe a try. It’s all the flavors of an egg roll, deconstructed and topped with a fried egg and some creamy chili sauce for an extra kick.
10. Meal Prep Caprese Chicken Quinoa Bowls
Caprese salad is popular for a reason, and turning it into a grain bowl is an even better idea in my book. Whip up this meal prep lunch recipe using leftover rotisserie chicken to save time on prep, then enjoy delicious, filling salads throughout the week.
11. Meal Prep Chicken Salad
Chicken salad is a classic, and this recipe will remind you of exactly why that is. Throw this together ahead of time using shredded chicken, then enjoy it as a lettuce wrap, over a bed of greens, or on its own—it’s delicious in all sorts of ways.
12. Roasted Vegetable Couscous Meal Prep
If you want a healthy, filling meal that’ll give you a much-needed midday energy burst, this recipe is for you. If you want to make it vegetarian (and a little cheaper!), swap chicken out for chickpeas. Add your protein of choice over the roasted veggies and couscous for a balanced and nutritious dish.
13. Greek Chicken Stuffed Pitas
If you’re bored with your classic turkey sandwich, this recipe is the best way to upgrade your lunch. With the help of a rotisserie chicken, these Greek stuffed pitas are super easy to throw together. Prep the tzatziki sauce and toppings ahead of time, then stuff all the ingredients in a toasted pita when you’re ready to eat.
14. Garlic Parmesan Kale Pasta Meal Prep
This meal prep chicken recipe is packed with garlicky flavor that promises to wow. Serve it over pasta, sautéed kale, and blistered tomatoes for a well-rounded meal that will check all your boxes. Drizzle with olive oil to enhance the flavor and nutritional value.
15. Beef and Bean Burritos
This recipe is almost as convenient as ordering takeout from your favorite Mexican spot and just as tasty. Finish these delicious burritos off with some fresh guac or salsa, and you’ll be deleting your DoorDash app altogether.
16. Easy Chicken Falafel Bowls
If you’ve never tried falafel, you’re missing out! The protein-packed meat alternative is an amazing addition to any meal. For a huge time saver, buy them frozen so you only have to heat them before assembling your bowl. Alternatively, consider using baked chicken as a nutritious protein option in your meal prep recipes.
17. Chicken and Broccoli Shells and Cheese
This recipe is the grown-up, fancier version of the ultimate comfort food: mac and cheese. Made with broccoli and shredded chicken, it serves up all the creamy goodness of boxed macaroni with the added bonus of protein and veggies. Plus, besides boiling the pasta separately, it comes together as a one-pan meal.
18. Fresh Spring Rolls
If you want something refreshing for lunch, look no further. While spring rolls might seem daunting to make, this meal prep lunch recipe is actually super quick and easy. Roll some ahead of time, then serve with the yummy homemade peanut sauce for dipping.
19. Chicken Burrito Bowls
Move over, Chipotle, this burrito bowl will satisfy your cravings without the steep price tag. Using shredded chicken, you can easily prepare enough lunches to last the week without paying extra for guac! Plus, you can customize each bowl so they are all a little different. Think: Corn one day and salsa the next.
20. Easy Vegetarian Chili
Is there a cozy recipe that’s better than a warm pot of chili? I don’t think so. This vegetarian option, or a version with ground turkey for a lean protein boost, will be your go-to meal prep lunch idea whenever dreary weather hits. Top it with avocado, plain Greek yogurt, and a few tortilla chips to round out this comfort recipe.
21. Creamy Tomato and Spinach Pasta
This recipe only requires a few ingredients, many of which you may already have lying around your kitchen. But don’t worry, just because it’s convenient and made with pantry staples doesn’t mean it isn’t delicious. This tomato and spinach pasta sneaks in cream cheese to make it extra creamy and satisfying.
22. Vegetarian Quinoa Burrito Bowls
This recipe is a healthy alternative to the traditional burrito that’s vegetarian, meal prep-friendly, and ready in 20 minutes. It includes nutritious, filling ingredients like quinoa, black beans, and avocado, ensuring it meets all your lunch criteria while being an easy meatless recipe.
23. Sheet Pan Buddha Bowls with Turmeric Tahini Dressing
Buddha bowls are endlessly customizable and a great meal prep lunch idea if you like to switch things up throughout the week. This variation is packed with nutrients, thanks to the mix of sweet potatoes, beets, kale, quinoa, avocado, and a drizzle of turmeric tahini dressing.
24. Curry Roasted Cauliflower Sweet Potato Salad
If you’re looking to get your veggies in while still prioritizing flavor, this meal prep lunch idea will be your new go-to. Made with curry-roasted cauliflower, dried cranberries, fresh herbs, and a creamy curry tahini dressing, it is packed with flavor and can last in the fridge for up to 4-5 days.
25. Creamy Vegan Mexican Pasta Salad
This is not your typical potluck pasta salad, but it is one that will make your coworkers beg you for the recipe. The pasta is covered with creamy, spicy vegan cashew sauce and topped with black beans, salsa, and cilantro. If you’re looking for something a little heartier that’s still easy, this meal prep lunch idea is it.
26. Healthy Thai Coconut Quinoa Bowls
If you’re interested in incorporating more plant-based foods into your diet, this recipe is a delicious way to do just that. The quinoa cooked with coconut milk is a game-changer that adds tons of flavor to these meal prep lunches. Alternatively, you can use brown rice for a nutritious whole grain option that pairs well with various proteins and vegetables.
27. Steak Cobb Salad
If you’re tired of chicken taking up half your diet, this steak cobb salad is an amazing way to switch up your protein. Top a bed of greens with cooked steak, hard-boiled eggs, pecan halves, and crumbled feta for a hearty, protein-packed lunch that’ll keep you full all afternoon.
28. Spicy Chicken Sweet Potato Meal Prep
I’ve never met a bowl I didn’t like, and this recipe is no exception. Simply toss your ingredients together with some olive oil and spices, roast everything in the oven, then finish with toppings like hummus or sliced avocado. Trust us, this meal prep lunch will end up on heavy rotation.
29. Cashew Chicken Quinoa Bake
Requiring only one pan to make, this recipe makes meal prep lunches a snap. Thanks to the combo of chicken, quinoa, and cashews, it’s also high in protein, so it will keep you full during the day. The best part? It tastes just as good as your favorite takeout.
30. Turkey Taco Lunch Bowls
This recipe has all the best parts of a taco minus the tortilla, which would just get soggy anyway. These taco bowls, featuring ground turkey as a lean protein, are just as good on day three as they are on day one, meaning no more leftovers ending up in the trash. Plus, they totally feel like an adult lunchable.
31. BLT Chicken Salad Lettuce Wraps
Combine two lunchtime favorites with this quick and easy lettuce wrap recipe. Shredded chicken salad meets a BLT with a healthy spin. And of course, if you want to throw the chicken salad between two slices of toast and top it with bacon, that’s totally an option, too.
32. Sweet and Spicy Tempeh Bowls
Tempeh is great for vegetarian meal prep because it’s packed with protein and super versatile to cook with. In this recipe, it’s seasoned with a blend of spices and olive oil to give it a spicy-sweet flavor and combined with creamy polenta, black beans, cheddar cheese, and avocado for a bowl that’s sure to fill you up at lunchtime.
33. Chicken Avocado Burritos
If you don’t have time to put together something elaborate, these burritos are made from a delicious 15-minute recipe. They are easy to take on the go and great-tasting, too. Using pre-made shredded chicken makes them even more convenient for meal prep, helping you save even more time during the week.
34. Teriyaki Chicken with Vegetables
Sheet pan meals are the ultimate time saver, especially because you can make enough at once to provide you with lunch for days. This teriyaki-baked chicken will satisfy your takeout cravings while making your future self’s life even easier. Plus, it couldn’t be easier to make and clean up.
35. Easy French Dip Sliders
If you’re sick of basic sandwiches and bowls, you need to try this not-so-typical meal prep lunch idea. The recipe makes 12 cheesy roast beef sliders in 30 minutes and is bound to get you out of a lunch rut. Add some chips and a pickle on the side, and you’ll feel like you just went to your favorite corner spot for lunch.
Meal prep tips for keeping lunches fresh all week
Knowing what to cook is only half the battle. The real secret to meal prep lunches that taste as good on Friday as they did on Sunday is in the prep, storage, and reheating. A few simple habits make a huge difference in how long your meals last and how appetizing they actually are by midweek.
Store your meals properly
It can be tempting to pack everything into containers the second it comes off the stove, but giving your food a chance to cool down first is crucial. Not only does excess steam lead to soggy textures, but food that cools too slowly can spend too much time in the temperature “danger zone” where bacteria grow quickly. This is why you should always follow the USDA’s two-hour rule: Within 2 hours of cooking food or after it is removed from an appliance keeping it warm, food must be refrigerated.
To help your meals cool faster, divide larger batches into smaller, shallow containers before refrigerating. From there, you can keep your meal-prep containers in the fridge for 3–4 days. If you’re prepping for later in the week and don’t think you’ll get to something in time, go ahead and freeze it, where it will be safe for 3-4 months.
Consider various container options
Look for glass containers with airtight lids, since they’re microwave-safe, don’t absorb odors or stains, and keep food fresher longer than plastic containers. Bento-style containers with built-in compartments are especially useful for keeping wet ingredients separate from dry ones, so your dressing doesn’t turn your salad into a swamp by Tuesday. For soup recipes and chilis, individual glass bowl storage containers are a clutch option, since they portion out perfectly and stack neatly in the fridge.
Prep ingredients that hold up
Some ingredients are meal prep MVPs, and others just aren’t meant to last all week. Foods that hold up beautifully include grains (rice, quinoa, farro), hearty proteins (chicken thighs, roasted tofu, hard-boiled eggs, ground turkey), roasted veggies (sweet potatoes, broccoli, peppers), hummus and bean-based dips, and soups, chilis, and stews.
Foods to either skip or store separately include delicate greens, sliced avocado, dressings on top of salads, anything fried, and most fish (which gets fishier the longer it sits). For salads especially, the trick is to keep wet ingredients and dressings in a separate container and combine them right before eating.
Reheat slowly (or not at all)
Reheating well is half art, half science. For grain bowls and pasta dishes, add a small splash of water or broth before microwaving to bring back moisture and prevent the dreaded dry, rubbery texture. Cover your container with a damp paper towel to trap steam, and reheat in 30-second intervals, stirring in between, until evenly warm. Soups and stews do best reheated on the stovetop over low heat (a microwave works in a pinch, but the texture suffers slightly). And if you’re packing a wrap or sandwich, skip the reheat altogether. Most are designed to be eaten cold, and warming them up usually does more harm than good.
Looking for more meal-prep recipe inspiration? Try these:
- 30 Easy Meal Prep Recipes You’ll Make On Repeat
- 20 Grain Bowl Recipes That Are Perfect for Meal Prep
- 20 Healthy Meal Prep Recipes for People Who Hate Salad
- 35 Healthy Slow Cooker Recipes You Can Meal Prep This Week
Lauren Blue, Associate Editor & Book Club Co-Host
As an Associate Editor for The Everygirl, Lauren ideates and writes content for every facet of our readers’ lives, from must-read books and behind-the-scenes interviews to beauty products she can’t live without. When she isn’t sitting in an AMC watching the latest buzzy release, she can be found scouring Goodreads for the perfect pick for The Everygirl Book Club. There, she co-hosts discussions with members, debating plotlines, fancasting characters, and, of course, tossing in her own recommendations.
Andrea Navarro, Assistant Editor
Andrea is a writer and editor with 10+ years of experience in women’s lifestyle and commerce content. She is based in Los Angeles, California, and her work appears in Vogue, Glamour, The Zoe Report, and many more.
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