15 Meal Prep Lunches That Will Save You From Sad Desk Food All Week
If you have ever spent $15 on a sad takeout lunch you did not even enjoy, this list is for you. These meal prep lunches take about an hour on Sunday and keep you fed all week with food you actually look forward to. Every slide includes an easy recipe. Pack a little treat too from our dessert galleries..
Meal Prep Lunches Start With One Sunday Hour
There is a quiet kind of joy in opening the fridge on Monday and seeing your whole week of lunches lined up and ready. Meal prep lunches save money, time and a lot of stress. Start with a simple chicken, rice and roasted vegetable box, the classic that works for everyone. Once you get the rhythm, the rest of this list will feel easy..
You will need: 2 pounds chicken breast, 2 cups uncooked rice, 2 sweet potatoes, 2 cups broccoli, 1 bell pepper, olive oil, garlic powder, paprika and salt.
How to make it: Cook the rice. Cube the sweet potatoes and chop the broccoli and pepper, toss with oil and seasoning and roast at 425°F for 25 minutes. Season and bake the chicken on another pan for 20 minutes, then slice. Divide everything into five containers and refrigerate for up to four days.
Chicken Burrito Bowls
Burrito bowls have all the flavor of your favorite burrito place without the long line or high price. Seasoned chicken, rice, beans, corn and salsa stay fresh in the fridge for days. Pack sour cream and avocado on the side so they stay perfect. These are some of the most popular meal prep lunches for a reason.
You will need: 1 1/2 pounds chicken breast, 1 tablespoon taco seasoning, 2 cups cooked rice, 1 can black beans, 1 cup corn, 1 cup salsa and shredded cheese.
How to make it: Season the chicken with taco seasoning and cook in a skillet for 6 minutes per side. Slice it. Divide the rice, beans, corn and chicken into containers. Top with salsa and cheese. Refrigerate up to four days and reheat before eating.
Crispy Chicken Rice Bowls
Crispy chicken over rice is pure comfort, and it reheats better than you would expect. A light breading and a quick pan fry give the chicken a golden crunch. A drizzle of sweet soy sauce and a sprinkle of seaweed make it taste like a Japanese lunch counter favorite. Keep the sauce separate until lunchtime.
You will need: 1 1/2 pounds chicken thighs, 1/2 cup panko, 1 egg, 3 cups cooked rice, 1/4 cup soy sauce, 2 tablespoons honey and nori strips.
How to make it: Dip the chicken in egg and panko and pan fry until golden and cooked through. Slice into strips. Simmer soy sauce and honey for two minutes. Divide rice and chicken into containers and pack the sauce and nori separately.
Turkey and Veggie Wraps
Wraps are a great choice when you are tired of bowls. Turkey, crunchy vegetables and a creamy spread rolled in a tortilla make a lunch you can eat at your desk or in the car. Wrap them tightly in foil so they hold their shape. Make three at a time to keep them fresh.
You will need: 4 large tortillas, 8 ounces sliced turkey, 4 tablespoons hummus, 1 cup spinach, 1 cucumber, 1 carrot and sliced cheese.
How to make it: Spread hummus over each tortilla. Layer spinach, turkey, cheese, thin cucumber slices and shredded carrot. Roll up tightly, tucking in the sides. Cut in half and wrap in foil or plastic. Refrigerate up to three days.
Deconstructed Sushi Bowls
Love sushi but not the price tag? Sushi bowls give you all the same flavors with no rolling required. Seasoned rice, cucumber, avocado, edamame and cooked or smoked salmon come together in minutes. Add the avocado on the day you eat it so it stays green and fresh.
You will need: 2 cups sushi rice, 2 tablespoons rice vinegar, 8 ounces smoked salmon or cooked shrimp, 1 cucumber, 1 cup edamame, 1 carrot, sesame seeds and soy sauce.
How to make it: Cook the rice and stir in rice vinegar. Divide into containers. Add sliced cucumber, shredded carrot, edamame and salmon on top. Sprinkle with sesame seeds and pack soy sauce on the side.
Grab and Go Prep Salads
Prepped salads make healthy eating easy on busy days. The trick is keeping wet and dry ingredients apart until lunch. Put the dressing on the bottom or in a small cup, then sturdy vegetables, then greens on top. Your salad stays crisp for up to five days and is ready the moment you are hungry.
You will need: 5 cups mixed greens, 2 cups cherry tomatoes, 1 cucumber, 1 cup chickpeas, 1 cup shredded carrot, 1/2 cup feta and your favorite dressing.
How to make it: Divide the dressing into small containers. Add chickpeas, tomatoes, cucumber and carrot to five larger containers. Top with greens and feta. Seal and refrigerate. At lunch, pour on the dressing and toss.
Chopped Chicken Salad Bowls
A chopped chicken salad is crunchy, colorful and holds up beautifully in the fridge. Everything is cut into small pieces, so every forkful has a little bit of everything. Toss it with a light vinaigrette at lunchtime. It is one of those meal prep lunches that makes you feel good all afternoon.
You will need: 2 cups cooked chicken, 1 head romaine, 1 cup cherry tomatoes, 1 cucumber, 1 bell pepper, 1/2 cup corn and Italian dressing.
How to make it: Chop all the vegetables and the chicken into small, even pieces. Toss everything except the lettuce together and divide into containers. Add chopped romaine on top. Keep dressing separate until you are ready to eat.
Teriyaki Chicken Noodle Bowls
Sweet and savory teriyaki chicken with noodles and vegetables makes a lunch that feels like a treat. The sauce soaks into the noodles as they sit, so the flavor only gets better. It reheats in two minutes. Add sriracha if you like a little heat in the middle of the day.
You will need: 1 1/2 pounds chicken thighs, 8 ounces lo mein noodles, 2 cups broccoli, 1 carrot, 1/2 cup teriyaki sauce and sesame seeds.
How to make it: Cook the noodles and toss with a little sesame oil. Brown the chicken pieces in a hot pan, add the vegetables and cook for four minutes. Stir in the teriyaki sauce. Divide noodles and chicken into containers and sprinkle with sesame seeds.
Japanese Style Bento Box
A bento box turns lunch into something to look forward to. Small sections of rice, protein, vegetables and a little fruit make a balanced meal that is fun to eat. It is great for kids and adults alike. Use leftovers from dinner to make prep even faster.
You will need: 2 cups cooked rice, 8 ounces cooked chicken or salmon, 1 cup steamed broccoli, 1 carrot, 4 hard boiled eggs, cherry tomatoes and fruit.
How to make it: Pack rice into one section of each box. Add sliced chicken or salmon, broccoli and carrot sticks in the other sections. Tuck in a halved egg, tomatoes and a little fruit. Refrigerate and eat cold or warm the rice and protein.
Loaded Stuffed Sweet Potatoes
Stuffed sweet potatoes are cozy, filling and full of natural sweetness. Bake a batch on Sunday and fill them with black beans, corn, cheese and a spoon of salsa. They reheat beautifully in the microwave. Add shredded chicken if you want extra protein.
You will need: 4 sweet potatoes, 1 can black beans, 1 cup corn, 1 cup shredded cheese, 1/2 cup salsa and Greek yogurt or sour cream.
How to make it: Bake the sweet potatoes at 400°F for 45 to 55 minutes until soft. Split each one open and fluff the inside. Fill with beans, corn and cheese. Pack salsa and yogurt on the side. Reheat for two minutes before eating.
Roasted Sweet Potato and Chicken Boxes
Roasted sweet potato wedges with a sprinkle of smoked paprika are sweet, smoky and perfect next to grilled chicken. This simple combo is a favorite with gym goers because it balances carbs and protein. It is easy, cheap and keeps well. Add a green vegetable to round it out.
You will need: 3 sweet potatoes, 2 tablespoons olive oil, 1 teaspoon smoked paprika, 1 1/2 pounds chicken breast, 2 cups green beans and salt and pepper.
How to make it: Cut the sweet potatoes into wedges, toss with oil, paprika and salt and roast at 425°F for 25 to 30 minutes. Season and bake the chicken for 20 minutes. Steam the green beans. Divide everything into containers.
Garlic Salmon Rice Bowls
Salmon rice bowls are a meal prep upgrade that feels like eating out. Flaky salmon brushed with garlic soy glaze sits on warm rice with steamed vegetables. Salmon reheats best gently, so warm it for just one minute. It is a smart way to get more fish into your week.
You will need: 4 salmon fillets, 3 tablespoons soy sauce, 1 tablespoon honey, 2 cloves garlic, 3 cups cooked rice, 2 cups broccoli and green onions.
How to make it: Whisk soy sauce, honey and garlic and brush over the salmon. Bake at 400°F for 12 to 15 minutes. Steam the broccoli. Divide rice, salmon and broccoli into containers and top with green onions.
Chicken Shawarma Bowls
Chicken shawarma bowls bring bold Middle Eastern spices to your desk lunch. Chicken marinated in yogurt, lemon and warm spices is roasted until crispy at the edges, then served with rice, salad and a garlicky sauce. The flavor is so good you will forget it is leftovers. Pack the sauce separately.
You will need: 2 pounds chicken thighs, 1/2 cup yogurt, juice of 1 lemon, 2 teaspoons cumin, 2 teaspoons paprika, 1 teaspoon turmeric, rice, cucumbers, tomatoes and garlic sauce.
How to make it: Marinate the chicken in yogurt, lemon and spices for at least one hour. Roast at 425°F for 25 minutes and slice. Divide rice into containers and top with chicken, chopped cucumber and tomato. Pack garlic sauce on the side.
Chicken Fried Rice
Fried rice is one of the best meal prep lunches because it actually tastes better made ahead with cold rice. Chicken, eggs, peas and carrots get tossed with soy sauce in a hot pan for a quick, satisfying meal. It is the perfect way to use up leftover rice and vegetables.
You will need: 4 cups cold cooked rice, 2 chicken breasts, 3 eggs, 1 cup frozen peas and carrots, 3 green onions, 3 tablespoons soy sauce and 1 tablespoon sesame oil.
How to make it: Cook the diced chicken in a hot oiled pan and set aside. Scramble the eggs and set aside. Add the rice and vegetables to the pan and stir fry for five minutes. Return chicken and eggs, add soy sauce and sesame oil and toss.
Salmon Poke Bowls
Poke bowls are fresh, colorful and full of flavor. For meal prep, use cooked or smoked salmon so it stays safe for a few days. Rice, cucumber, edamame and avocado make each bowl filling and bright. A drizzle of spicy mayo at lunch ties it all together.
You will need: 8 ounces cooked or smoked salmon, 3 cups cooked rice, 1 cucumber, 1 cup edamame, 1 avocado, 1/4 cup mayonnaise and 1 tablespoon sriracha.
How to make it: Divide rice into containers. Top with flaked salmon, sliced cucumber and edamame. Mix the mayo and sriracha into a small sauce cup. Add sliced avocado on the day you eat it and drizzle with spicy mayo.
