School Lunch Meal Prep: 14 Filling Lunches Teens Actually Eat, All Made in One Sunday

School lunch meal prep is the secret weapon of every parent who is tired of hearing “there is nothing to eat” from a teen who just finished a full fridge. Packed lunch videos are everywhere right now. One school lunch video from chef Nick DiGiovanni passed 36 million views in about a month, and parents sharing how they prep for high schoolers are pulling millions more. Big kids need big lunches, especially with practice after school. Below you will find filling lunches you can cook in one Sunday session, with how to keep them cold or hot all week. Pick three or four favorites, rotate them, and let your teen help pack. Which one will your kid ask for first..

School Lunch Meal Prep: The Sunday Plan, Two Proteins, One Grain, Three Veggies

One hour on Sunday, five school lunches done, and every one has enough protein to carry a teen through to after-school practice. The trick to school lunch meal prep is to cook in batches, not recipes: two proteins (like chicken and ground beef), one big pot of grain (rice or pasta), and three chopped vegetables. Then you mix and match all week. Keep everything in the fridge, pack with an ice pack, and follow the simple two-hour rule for anything left out. For balance, MyPlate tips for teens are a good guide. Ready to try it this weekend..

You will need: 2 lb chicken thighs or breasts, 1 1/2 lb ground beef or turkey, 6 cups cooked rice or 1 lb pasta, 3 vegetables (broccoli, peppers, cucumbers), cheese, fruit, tortillas or pitas, 10 to 15 good containers, ice packs and an insulated lunch bag.

How to make it: 1. Start the rice or pasta first. 2. Bake the chicken on a sheet pan while you brown the ground meat on the stove. 3. Chop all the vegetables at once. 4. Cool everything for 20 to 30 minutes, not longer than 2 hours. 5. Fill containers for Monday to Thursday and freeze Friday’s portion. 6. Pack each lunch with an ice pack, or a preheated thermos for hot food.

School Lunch Meal Prep: Teriyaki Chicken Rice Bowls

This is the lunch that disappears first in most houses. Sticky teriyaki chicken, fluffy rice and a few crisp vegetables pack neatly into containers and taste great cold or warmed in a school microwave. Make a double batch of sauce during your school lunch meal prep and you have a quick dinner too. Brown rice works if your teen likes it. Would your kid trade their cafeteria tray for this?

You will need: 1 1/2 lb boneless chicken thighs (cubed), 1/2 cup soy sauce, 1/4 cup honey, 2 tbsp rice vinegar, 2 cloves garlic, 1 tsp grated ginger, 1 tbsp cornstarch, 4 cups cooked rice, 2 cups broccoli florets, 1 carrot (sliced), sesame seeds.

How to make it: 1. Whisk the soy sauce, honey, vinegar, garlic, ginger and cornstarch. 2. Brown the chicken in a hot skillet. 3. Pour in the sauce and simmer until thick and glossy. 4. Steam the broccoli and carrot for 3 minutes. 5. Divide rice, chicken and vegetables into 5 containers. 6. Top with sesame seeds, cool and chill.

Turkey, Cheese and Spinach Pinwheel Wraps

Pinwheels feel like a treat, but they are really just a sandwich rolled up and sliced. They are a school lunch meal prep favorite because tight rolls hold their shape for days in the fridge if you wrap them in plastic and slice them in the morning. Big tortillas make big lunches, so two wraps per teen is about right. Swap the turkey for ham or chicken any time. Ranch or plain cream cheese inside?

You will need: 5 large flour tortillas, 8 oz cream cheese (softened), 2 tbsp ranch seasoning, 1 lb sliced deli turkey, 10 slices cheddar or provolone, 2 cups baby spinach, 1 red pepper (thin strips).

How to make it: 1. Mix the cream cheese with the ranch seasoning. 2. Spread a thin layer over each tortilla, right to the edges. 3. Layer turkey, cheese, spinach and pepper strips. 4. Roll up tightly and wrap each roll in plastic. 5. Chill at least 1 hour. 6. Slice into thick rounds the morning you pack them.

School Lunch Meal Prep: Chicken Caesar Pasta Salad

Pasta salad is one of the best make-ahead lunches because it actually tastes better on day two. This one mixes the flavors of a chicken Caesar salad with short pasta, so it is filling enough for a teen with practice after school. Keep the romaine and croutons in a little separate bag so they stay crunchy. Pack it with an ice pack. Do your kids like their pasta hot or cold?

You will need: 12 oz penne or rotini, 2 cups cooked chicken (chopped), 1 cup cherry tomatoes (halved), 1/2 cup shredded parmesan, 3/4 cup Caesar dressing, 1 tbsp lemon juice, black pepper, chopped romaine and croutons for packing.

How to make it: 1. Cook the pasta 1 minute past al dente and rinse with cold water. 2. Toss with the chicken, tomatoes and parmesan. 3. Stir in the dressing, lemon juice and pepper. 4. Divide into 5 containers. 5. Pack romaine and croutons in small bags on the side. 6. Mix together right before eating.

Mini Sliders With Everything on the Side

Sliders are the lunch that makes a teen look forward to opening the bag. Bake a tray of small beef or turkey patties on Sunday, chill them, and pack two or three with soft slider buns. Keep the lettuce, tomato and pickles in a separate container so nothing turns soggy. A hot day? Eat them cold. A cold day? Many schools have a microwave. Burger or turkey: which would your crew pick?

You will need: 1 1/2 lb ground beef or turkey, 1 egg, 1/3 cup breadcrumbs, 1 tsp garlic powder, 1 tsp onion powder, salt and pepper, 12 slider buns, cheese slices, lettuce, tomato, pickles, ketchup packets.

How to make it: 1. Heat the oven to 400 F and line a sheet pan. 2. Mix the meat, egg, breadcrumbs and seasoning. 3. Shape 12 small patties and bake about 15 minutes until cooked through (160 F for beef, 165 F for turkey). 4. Add a cheese slice for the last minute. 5. Cool and pack 2 or 3 patties per container. 6. Pack buns and toppings separately.

School Lunch Meal Prep: Burrito Bowls With Beans and Rice

A burrito bowl is basically a burrito without the wrapping, which means it never gets soggy. Seasoned ground beef or chicken, rice, black beans, corn and cheese pack into five containers in about half an hour. Add salsa and sour cream in tiny cups. For school lunch meal prep, this one is also easy to make meat-free for vegetarian teens. Mild, medium or hot?

You will need: 1 lb ground beef or chicken, 1 packet or 2 tbsp taco seasoning, 4 cups cooked rice, 1 can black beans (rinsed), 1 cup corn, 1 cup shredded cheese, salsa, sour cream, lime.

How to make it: 1. Brown the meat and stir in the taco seasoning with a splash of water. 2. Warm the beans and corn. 3. Squeeze lime over the rice. 4. Layer rice, beans, corn and meat in 5 containers. 5. Top with cheese. 6. Pack salsa and sour cream in small cups on the side.

School Lunch Meal Prep: Greek Chicken Pita Pockets

Greek chicken is juicy, a little lemony and great cold, which makes it perfect for a lunch box. Cook the chicken on Sunday, slice it, and let your teen stuff their own pitas at lunch so the bread stays soft. Homemade tzatziki takes five minutes. For warm days that turn chilly, our hot school lunches kids actually eat pair nicely with this one. Pita pocket or flat wrap?

You will need: 1 1/2 lb chicken breast, 3 tbsp olive oil, juice of 1 lemon, 2 cloves garlic, 1 tsp oregano, salt, 5 pita pockets, cucumber, tomato, lettuce. Tzatziki: 1 cup Greek yogurt, 1/2 grated cucumber (squeezed dry), 1 small garlic clove, lemon juice, dill.

How to make it: 1. Marinate the chicken in oil, lemon, garlic, oregano and salt for 30 minutes. 2. Bake at 425 F for 20 minutes to 165 F. 3. Rest and slice. 4. Stir together the tzatziki. 5. Pack chicken, chopped vegetables, tzatziki and a pita in each container. 6. Stuff the pita at lunch.

The Homemade Lunchable Big Kids Still Love

Teens may say they are too old for snack trays, but watch how fast a homemade lunchable disappears. Crackers, cheese, sliced turkey or salami, and fruit make a lunch they can build bite by bite. It costs a lot less than the store version and has a lot more food in it. This is the easiest school lunch meal prep idea for a busy Sunday. Which part goes first in your house: A) the cheese, B) the crackers, C) the meat or D) the fruit?

You will need: 1 box whole grain crackers, 8 oz cheddar or pepper jack (cubed or sliced), 8 oz sliced turkey or salami, 2 cups grapes, 2 apples, a handful of baby carrots, 5 divided containers.

How to make it: 1. Slice the cheese into cracker-sized squares. 2. Roll or fold the meat slices. 3. Wash and dry the grapes and carrots. 4. Slice the apples and toss with a little lemon juice. 5. Fill each section of the containers. 6. Keep the crackers in their own section or bag so they stay crisp.

Egg Fried Rice That Is Good Hot or Cold

Fried rice was made for leftovers, so it is a natural for school lunch meal prep. Use rice cooked the day before so the grains fry up separate instead of mushy. Peas, carrots and scrambled egg make it filling, and you can toss in leftover chicken or ham. It is just as tasty straight from the fridge as warmed up. Have you ever tried fried rice cold?

You will need: 4 cups cold cooked rice, 3 eggs (beaten), 1 cup frozen peas and carrots, 3 green onions (sliced), 2 cloves garlic, 3 tbsp soy sauce, 1 tsp sesame oil, 2 tbsp neutral oil, 1 cup diced cooked chicken or ham (optional).

How to make it: 1. Heat the oil in a large skillet or wok. 2. Scramble the eggs, then move them to a plate. 3. Fry the garlic and peas and carrots for 2 minutes. 4. Add the rice and fry until hot and a little crisp. 5. Stir in soy sauce, sesame oil, eggs, onions and meat. 6. Cool quickly, divide and chill.

Sunflower Butter Noodle Salad (Nut-Free for School)

Peanut noodles are a viral favorite, but many schools are nut-free. Sunflower seed butter makes a creamy sauce that tastes very close and is safe to send. Toss it with spaghetti or ramen noodles, shredded vegetables and chicken or tofu. It is meant to be eaten cold, which makes it ideal school lunch meal prep with no microwave line. Always check your own school rules on allergens. Crunchy cucumbers or shredded carrots?

You will need: 12 oz spaghetti or ramen noodles, 1/3 cup sunflower seed butter, 3 tbsp soy sauce, 2 tbsp honey, 2 tbsp rice vinegar, 1 tsp sesame oil, warm water to thin, 2 cups shredded cabbage and carrots, 1 cucumber, 2 cups cooked chicken or tofu.

How to make it: 1. Cook the noodles and rinse in cold water. 2. Whisk the sunflower butter, soy sauce, honey, vinegar and sesame oil, adding warm water until smooth. 3. Toss the noodles with the sauce. 4. Add the vegetables and chicken or tofu. 5. Divide into 5 containers. 6. Chill and stir before eating.

Chicken Quesadilla Triangles

Quesadillas are a great way to use up Sunday’s cooked chicken, and they are surprisingly good at room temperature. Cook them until the outside is crisp, let them cool on a rack so they do not steam, and cut them into triangles. Pack salsa or guacamole in a small cup for dipping. They freeze well too, so double your school lunch meal prep batch. Cheese pull or crispy edges?

You will need: 8 flour tortillas, 2 cups cooked shredded chicken, 2 cups shredded Mexican cheese blend, 1/2 cup black beans (optional), 1/2 tsp cumin, butter for the pan, salsa or guacamole for dipping.

How to make it: 1. Mix the chicken with the cumin. 2. Fill half of each tortilla with cheese, chicken and beans, then fold. 3. Cook in a buttered skillet for 2 to 3 minutes per side until golden. 4. Cool on a wire rack. 5. Cut into triangles. 6. Pack with a cup of salsa and chill.

Hummus, Hard-Boiled Egg and Veggie Snack Box

Some teens graze instead of eating one big meal, and this box is for them. Hard-boiled eggs and hummus bring protein, crunchy vegetables bring color, and pita chips or crackers make it feel like a snack. Boil a dozen eggs during school lunch meal prep on Sunday and you have a week of quick add-ons. Does your teen like a big lunch or lots of little bites?

You will need: 6 hard-boiled eggs, 1 1/2 cups hummus, 2 cucumbers, 3 carrots, 1 red pepper, 1 cup cherry tomatoes, pita chips or crackers, salt and pepper.

How to make it: 1. Boil the eggs for 10 to 12 minutes, then cool them in ice water and peel. 2. Cut the vegetables into sticks. 3. Spoon hummus into small cups with lids. 4. Halve the eggs and season lightly. 5. Fill each box with eggs, vegetables, hummus and chips. 6. Keep the chips in a separate bag.

Thermos Chili for Cold Days

When it gets cold, a hot lunch makes a huge difference. Make a pot of chili as part of your school lunch meal prep, keep it in the fridge, and heat one portion each morning until it is steaming. Fill the thermos with boiling water first for five minutes, then dump it and add the chili. It stays hot until lunch. Add a bag of crackers or tortilla chips on the side. Beans or no beans?

You will need: 1 lb ground beef or turkey, 1 onion (diced), 2 cloves garlic, 2 cans beans (rinsed), 1 can diced tomatoes, 1 can tomato sauce, 2 tbsp chili powder, 1 tsp cumin, salt, shredded cheese and crackers for packing.

How to make it: 1. Brown the meat with the onion and garlic. 2. Stir in the chili powder and cumin. 3. Add the beans, tomatoes and sauce. 4. Simmer 30 minutes, stirring often. 5. Cool and store in portions. 6. Each morning, heat one portion until steaming and pour it into a preheated thermos.

Overnight Oats for the Teen Who Sleeps Late

Not every teen eats breakfast, and a lot of them grab nothing on the way out the door. A jar of overnight oats can be breakfast on the bus or an extra snack before practice. Add five jars to your school lunch meal prep on Sunday night and they keep for about four days. Milk, yogurt and a spoon of nut-free seed butter make them creamy and filling. Berries, banana or chocolate chips on top?

You will need: 2 1/2 cups old-fashioned oats, 2 1/2 cups milk, 1 1/4 cups Greek yogurt, 2 tbsp chia seeds, 3 tbsp maple syrup or honey, 1 tsp vanilla, berries, banana or mini chocolate chips.

How to make it: 1. Stir the oats, milk, yogurt, chia, syrup and vanilla in a big bowl. 2. Divide into 5 jars with lids. 3. Chill overnight. 4. Add fruit the morning you pack them. 5. Keep cold with an ice pack. 6. Eat within 4 days.