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![\"caprese](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2025\/07\/meal-prep-lunches-the-everygirl-Feature-720x480.jpg\")
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Lunch is often the trickiest meal of the day. Whether you require a quick work-from-home lunch<\/a> or you want a light lunch<\/a> that doesn\u2019t take too much effort in between office meetings, it can be tough to avoid drive-thru urges<\/a> 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\u2019s also easier on the wallet and better for your body.<\/p>\n From protein-packed meals<\/a> to plant-forward options<\/a>, 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.<\/p>\n 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<\/a> 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\u2014because 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.<\/p>\n Overall, the best meal prep lunches are the ones you\u2019ll actually want to eat all week. Think: simple, repeatable bases with enough variety in toppings, sauces, or seasonings to keep things interesting.<\/p>\n 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:<\/p>\n 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.<\/p>\n 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<\/a>, tofu, or chickpeas would work well here.<\/p>\n This protein- and fiber-packed<\/a> 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.<\/p>\n Your meal prep lineup has been missing a seafood recipe<\/a>, 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.<\/p>\n 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.<\/p>\n Nothing says fresh quite like some crisp cucumber and ripe tomatoes. This no-cook recipe<\/a> 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.<\/p>\n With hearty sweet potatoes and a tangy yogurt jalape\u00f1o 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.<\/p>\n 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<\/a> during the week because you know your lunches are ready to go.<\/p>\n 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.<\/p>\n 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.<\/p>\n 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\u2014it\u2019s delicious in all sorts of ways.<\/p>\n If you want a healthy, filling meal<\/a> that\u2019ll 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.<\/p>\n If you\u2019re 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.<\/p>\n This meal prep chicken recipe<\/a> is packed with garlicky flavor that promises to wow. Serve it over pasta, saut\u00e9ed 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.<\/p>\n 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\u2019ll be deleting your DoorDash app altogether.<\/p>\n If you\u2019ve never tried falafel, you\u2019re 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.<\/p>\n 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<\/a>.<\/p>\n 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.<\/p>\n 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.<\/p>\n Is there a cozy recipe<\/a> 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<\/a>.<\/p>\n This recipe only requires a few ingredients, many of which you may already have lying around your kitchen. But don\u2019t worry, just because it\u2019s convenient and made with pantry staples<\/a> doesn\u2019t mean it isn\u2019t delicious. This tomato and spinach pasta sneaks in cream cheese to make it extra creamy and satisfying.<\/p>\n This recipe is a healthy alternative to the traditional burrito that\u2019s 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<\/a>.<\/p>\n 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.<\/p>\n If you\u2019re 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.<\/p>\n 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.<\/p>\n If you\u2019re interested in incorporating more plant-based foods<\/a> 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.<\/p>\n If you\u2019re 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.<\/p>\n I\u2019ve never met a bowl I didn\u2019t 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.<\/p>\n Requiring only one pan to make, this recipe makes meal prep lunches a snap. Thanks to the combo of chicken, quinoa, and cashews, it\u2019s 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.<\/p>\n 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<\/a>.<\/p>\n 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.<\/p>\n Tempeh is great for vegetarian meal prep<\/a> because it\u2019s packed with protein and super versatile to cook with. In this recipe, it\u2019s 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\u2019s sure to fill you up at lunchtime.<\/p>\n If you don\u2019t have time to put together something elaborate, these burritos are made from a delicious 15-minute recipe<\/a>. 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.<\/p>\nWhat makes a good meal prep lunch?<\/h2>\n
What are the best lunches for meal prep?<\/h2>\n
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35 meal prep lunch ideas to make on Sunday<\/h2>\n
1. Herby Chickpea Feta Pasta Salad<\/a><\/h3>\n
![\"chickpea](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2025\/07\/meal-prep-lunch-ideas-the-everygirl-2026-1.jpg\")
2. Rainbow Sesame Edamame Salad<\/a><\/h3>\n
![\"meal](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2025\/07\/meal-prep-lunch-ideas-the-everygirl-2026-2.jpg\")
3. Black Eyed Pea Salad<\/a><\/h3>\n
![\"meal](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2025\/07\/meal-prep-lunch-ideas-the-everygirl-2026.jpg\")
4. Easy Salmon Meal Prep Bowl<\/a><\/h3>\n
![\"meal](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2025\/07\/meal-prep-lunch-ideas-the-everygirl-4.jpg\")
5. Cold Peanut Noodle Salad<\/a><\/h3>\n
![\"mela](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2025\/07\/meal-prep-lunch-ideas-the-everygirl-5.jpg\")
6. Mediterranean Chickpea Salad<\/a><\/h3>\n
![\"meal](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2023\/03\/20-lunches-you-can-meal-prep-on-sunday-4.jpg\")
7. Herby Chicken Meatball Bowl<\/a><\/h3>\n
![\"lunch](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2023\/03\/20-lunches-you-can-meal-prep-on-sunday-1.jpg\")
8. Easy Greek Chicken Mason Jar Salad<\/a><\/h3>\n
![\"easy](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/06\/meal-prep-lunch-ideas-2025-the-everygirl-1.jpg\")
9. Egg Roll in a Bowl Meal Prep<\/a><\/h3>\n
![\"egg](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/06\/meal-prep-lunch-ideas-2025-the-everygirl-2.jpg\")
10. Meal Prep Caprese Chicken Quinoa Bowls<\/a><\/h3>\n
![\"lunch](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/06\/meal-prep-lunch-ideas-2025-the-everygirl-4.jpg\")
11. Meal Prep Chicken Salad<\/a><\/h3>\n
![\"meal](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/03\/meal-prep-lunch-ideas-the-everygirl-chicken-salad.jpeg\")
12. Roasted Vegetable Couscous Meal Prep<\/a><\/h3>\n
![\"meal](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/02\/20-lunches-you-can-meal-prep-on-sunday-the-everygirl-15.jpg\")
13. Greek Chicken Stuffed Pitas<\/a><\/h3>\n
![\"meal](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2023\/03\/20-lunches-you-can-meal-prep-on-sunday-3.jpg\")
14. Garlic Parmesan Kale Pasta Meal Prep<\/a><\/h3>\n
![\"lunch](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2023\/03\/20-lunches-you-can-meal-prep-on-sunday-5.jpg\")
15. Beef and Bean Burritos<\/a><\/h3>\n
![\"lunch](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/02\/20-lunches-you-can-meal-prep-on-sunday-the-everygirl-12.jpg\")
16. Easy Chicken Falafel Bowls<\/a><\/h3>\n
![\"falafel](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/02\/20-lunches-you-can-meal-prep-on-sunday-the-everygirl-13.jpg\")
17. Chicken and Broccoli Shells and Cheese<\/a><\/h3>\n
![\"chicken](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/02\/20-lunches-you-can-meal-prep-on-sunday-the-everygirl-2.jpg\")
18. Fresh Spring Rolls<\/a><\/h3>\n
![\"meal](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/02\/20-lunches-you-can-meal-prep-on-sunday-the-everygirl-14.jpg\")
19. Chicken Burrito Bowls<\/a><\/h3>\n
![\"meal](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2023\/03\/20-lunches-you-can-meal-prep-on-sunday-6.jpg\")
20. Easy Vegetarian Chili<\/a><\/h3>\n
![\"vegetarian](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2023\/03\/20-lunches-you-can-meal-prep-on-sunday-9.jpg\")
21. Creamy Tomato and Spinach Pasta<\/a><\/h3>\n
![\"creamy](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2023\/03\/20-lunches-you-can-meal-prep-on-sunday-12.jpg\")
22. Vegetarian Quinoa Burrito Bowls<\/a><\/h3>\n
![\"quinoa](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2023\/03\/20-lunches-you-can-meal-prep-on-sunday-14.jpg\")
23. Sheet Pan Buddha Bowls with Turmeric Tahini Dressing<\/a><\/h3>\n
![\"meal](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/03\/meal-prep-lunch-ideas-the-everygirl-buddha-bowl.jpeg\")
24. Curry Roasted Cauliflower Sweet Potato Salad<\/a><\/h3>\n
![\"meal](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2023\/03\/20-lunches-you-can-meal-prep-on-sunday-2.jpg\")
25. Creamy Vegan Mexican Pasta Salad<\/a><\/h3>\n
![\"mexican](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/02\/20-lunches-you-can-meal-prep-on-sunday-the-everygirl-3-1.jpg\")
26. Healthy Thai Coconut Quinoa Bowls<\/a><\/h3>\n
![\"meal](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/02\/20-lunches-you-can-meal-prep-on-sunday-the-everygirl-1-745x1024.jpg\")
27. Steak Cobb Salad<\/a><\/h3>\n
![\"steak](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/02\/20-lunches-you-can-meal-prep-on-sunday-the-everygirl-5.jpg\")
28. Spicy Chicken Sweet Potato Meal Prep<\/a><\/h3>\n
![\"chicken](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/02\/20-lunches-you-can-meal-prep-on-sunday-the-everygirl-8.jpg\")
29. Cashew Chicken Quinoa Bake<\/a><\/h3>\n
![\"cashew](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/02\/20-lunches-you-can-meal-prep-on-sunday-the-everygirl-6.jpg\")
30. Turkey Taco Lunch Bowls<\/a><\/h3>\n
![\"meal](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/02\/20-lunches-you-can-meal-prep-on-sunday-the-everygirl-10.jpg\")
31. BLT Chicken Salad Lettuce Wraps<\/a><\/h3>\n
![\"meal](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2023\/03\/20-lunches-you-can-meal-prep-on-sunday-7.jpg\")
32. Sweet and Spicy Tempeh Bowls<\/a><\/h3>\n
![\"meal](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/03\/meal-prep-lunch-ideas-the-everygirl-tempeh-bowls.jpeg\")
33. Chicken Avocado Burritos<\/a><\/h3>\n
![\"chicken](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2024\/02\/20-lunches-you-can-meal-prep-on-sunday-the-everygirl-9.jpg\")
34. Teriyaki Chicken with Vegetables<\/a><\/h3>\n
![\"meal](\"https:\/\/media.theeverygirl.com\/wp-content\/uploads\/2023\/03\/20-lunches-you-can-meal-prep-on-sunday-11.jpg\")