Looking for easy and healthy meal prep lunch ideas to save you time and money? We’ve got you covered with some great lunch options you can prepare and enjoy throughout the week. By taking a little time on Sunday to prep your lunches, you can skip the take-out and eat healthier while saving some money. These meal prep lunches are perfect for anyone busy and on the go, and they’ll help reduce your stress during the week.
Lunch Meal Prep Ideas and Recipes
Are you looking to lose weight or simply eat healthier while saving money? If so, incorporating healthy lunches into your weekly meal prep day can be a game changer!
Trust me; I know from experience that it can make a huge difference in your weight loss journey. So, please don’t make the same mistake I did and wait too long to put healthy lunch recipes into your week.
I’ve compiled some of my best tips and recipes for making healthy AND delicious make-ahead lunches to get you started. These recipes are easy to prepare and will keep you satisfied and energized throughout the day. All of them are tried-true, tested recipes, you can make on Sunday and will still taste delicious later in the week.
For more meal prep tips, I’ve shared all of my secret hacks in this weekly meal prep post so be sure to check it out when you get a chance. Plus, if you’re specifically interested in healthy meal prep for weight loss, I’ve got you covered with my how-to post.
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Benefits of Healthy Make-ahead Lunches!
- You’ll eat healthier. No more take-out or boxed meals. Instead, you’ll start eating healthy, unprocessed food consistently. This can help you lose weight and stick to a healthier lifestyle easier.
- You’ll feel better throughout the day. Eating a nutritious lunch gives you more energy because you’re fueling your body with the right nutrients. This can help you stay focused and productive throughout the day.
- You’ll save tons of money!!! People spend thousands of dollars on take-out lunches every year. Just imagine what else you can do with that money!
- You’ll save time. With make-ahead lunches, you can prepare your meals on the weekend and have them ready for the rest of the week. This means you’ll spend less time worrying about what to eat and more time enjoying your lunch break.
- You’ll be less stressed in the morning. When you have a healthy lunch packed and ready to go, you won’t have to worry about making decisions or rushing around in the morning. This can help you start your day on the right foot and reduce the chaos!
Supplies
Here’s a list of supplies I use to prepare my lunches for the week.
- Pyrex Simply Store Glass Containers. These are durable, dishwasher-safe, and come in various sizes. I like these 36-ounce 1-compartment containers for my lunches. Check out the other glass meal prep containers I recommend.
- Mason Jars. These are useful for salads, overnight oats, and other meal prep items. I use 32-ounce and 16-ounce jars and get plastic mason jar lids to prevent spills.
- Slow Cooker. A slow cooker can be an excellent tool for busy individuals who want to prep meals in advance. I use the Programmable 6-quart Hamilton Beach Slow Cooker for making soups, stews, and meats.
- Souper Cubes. These are handy for freezing soup and chili in portion-controlled sizes. They’re dishwasher safe and come in various sizes. For more information, check out my Souper Cubes Review.
The Best Meal Prep Lunch Ideas
I want to share some of my favorite meal prep lunch ideas and recipes I prepare during my Sunday meal prep. The best part is that some recipes take less than half an hour to make, while others can be simmered in the crockpot while you go about your day.
They’re all healthy and can be prepared for the week so that you can save time and less stress during your busy weekdays. Plus, I’ve included make-ahead instructions with each recipe to make your meal prep even easier.
Mason Jar Salads
Let’s talk about one of my absolute favorite meal prep options – mason jar salads! I mean, come on, who doesn’t love these things? They’re easy to make and portable, and you can switch them up so you never get bored. I’ve been making mason jar salads for the past decade, and they’re still my go-to each week.
If you’re new to the mason jar salad game, don’t worry – I’ve got you covered. Check out my tutorial for tips on how to layer a mason jar salad recipe.
👉 Or check out my popular 10-Day Mason Jar Salad Challenge for a fun way to incorpate salads into your week.
Trust me, once you get the hang of it, you’ll wonder how you ever lived without these tasty, nutritious meals.
My Favorite Mason Jar Salads:
Are you looking for a healthy and filling salad packed with protein? Look no further than this delicious protein salad in a jar! With quinoa, chickpeas, hard-boiled eggs, and feta cheese, this salad will keep you full and satisfied all day.
Check out this recipe
This southwest chicken salad uses spicy chicken breast, black beans, avocado, red onion, pepper jack cheese, and a southwest ranch dressing. You can enjoy this healthy salad for a quick dinner or layer it into a mason jar salad to enjoy all week.
Check out this recipe
Are you looking for a healthy lunch that’s easy to prepare and take on the go? Look no further than this detox salad in a jar! This colorful and nutrient-packed salad is not only delicious but also incredibly convenient. You can easily pack a healthy lunch for work or school by layering the ingredients in a mason jar. The salad stays fresh for up to five days in the fridge, so you can prepare five on the weekend and enjoy it throughout the week.
Check out this recipe
Check out this recipe
See all of my mason jar salad recipes.
Healthy Wraps
Let’s talk about wraps – they’re the perfect lunch option if you’re in a rush and need something quick, easy, and healthy. Plus, they won’t break the bank! But if you’re looking to make them ahead of time, there are a few things to remember.
- Prep the filling ahead of time. For instance, I like to cook bacon for my club wraps on Sunday, making it a breeze to put together the wraps the night before.
- Make the wraps the night before. Most wraps hold up well overnight, so I can still prepare them in advance for a quick grab-and-go lunch in the morning.
- Keep the dressing on the side. If the wrap includes mayo, dressing, or hummus, I’ll leave it in a separate container and add it right before eating it. This way, the wrap won’t get soggy or mushy, and I can enjoy it at its freshest.
My Favorite Wraps:
This Greek Yogurt Chicken Salad with Avocado is one of my favorite quick healthy lunches to make throughout the week. It’s so rich and creamy that you won’t believe you’re eating a chicken salad without mayo!
Check out this recipe
If you’re looking for a healthy tuna salad recipe with no mayo, look no further! This quick and easy Avocado Tuna Salad uses avocado and Greek yogurt to create a creamy, delicious lunch salad recipe that’ll turn even the biggest mayo fan!
Check out this recipe
This delicious turkey wrap with bacon wrap is full of juicy turkey, crispy bacon, and crispy lettuce and tomatoes. This simple turkey BLT is perfect for a quick lunch or easy dinner during the week; that’s packed with protein and great for meal prep.
Check out this recipe
See all of my healthy wrap recipes.
Low-Carb “No Bread’ Wraps
You’ll love this low-carb ‘no bread’ wrap idea if you’re trying to cut back on carbs. It’s like a sandwich or wraps but without the bread! Plus, they’re perfect for meal prepping.
One of the best things about these wraps is that there’s no bread to get soggy, so they’re perfect for making ahead of time, and I usually prepare them up to 3 days in advance.
Here are my favorite ‘no bread’ wraps to meal prep for lunch:
If you want even more low-carb lunch ideas, try some lettuce wraps. I usually keep the filling and lettuce separate and combine them when it’s time to eat. You can prepare the filling for these wraps for the whole week on Sunday.
Check out my low carb meal prep post for more tips and recipes for sticking to a low-carb diet.
Healthy Soups
Confession time: I love soup all year round! It sounds a little weird, but I sometimes crave a good bowl of soup, even when it’s hot outside. And slow cooker recipes are my go-to because they are SO easy to make, and you dump all the ingredients in the pot and walk away. I mean, does lunch get any easier than that?
To make the soup beforehand, whip up a batch on the weekend and portion it into individual containers; 16-ounce mason jars work great.
Another option is to freeze portions ahead of time using Souper Cubes. These are handy silicone trays that are portioned out, so you can fill them with soup and freeze them.
Once the soup is frozen, pop the blocks out of the tray and store them in freezer bags. Heat the soup on the stovetop or microwave when you’re ready to eat. You can also take a block out the night before and let it thaw overnight in the refrigerator. Check out my post on freezing soup for more tips.
Here are my favorite soups:
Pizza Soup is everything you love about pizza transformed into a comforting low-carb soup recipe. To keep you full, a deliciously rich tomato broth filled with lean protein-packed chicken Italian sausage, pepperoni, and mushrooms. This pizza soup recipe gets better by the day, making it perfect for meal prep or freeze for a quick healthy dinner.
Check out this recipe
This Italian Chicken Soup is comforting, flavorful, and packed with wholesome ingredients that nourish your soul from the inside out. It includes tender chicken, carrots, celery, and onions cooked in a tomato and chicken broth seasoned with delicious Italian seasoning to create one of the best Sicilian chicken soup recipes you’ll ever eat.
Check out this recipe
This easy chicken tortilla soup is made with simple pantry ingredients and tender chicken comes together in 30 minutes using only one pot! It’s gluten-free, high protein, and delicious – the perfect fast weeknight meal for busy nights. Freeze this soup into portions for a healthy meal later on.
Check out this recipe
This healthy broccoli cheddar soup is gluten-free and packed with broccoli, carrots, onions, garlic, and cheese. It’s creamy, delicious, and is the perfect Copycat version of Panera’s Broccoli Cheddar Soup.
Check out this recipe
See all of my healthy soup recipes.
Healthy Chili
I love cooking chili for lunch because it’s a complete meal in one bowl – I get my protein, veggies, and healthy fats in one delicious dish! And the best part? You can make chili ahead of time and freeze it just like soup. So, store a big batch in individual portions for quick and easy lunches or dinners.
My favorite healthy chili recipes:
This Ground Turkey Chili is one of the best you’ll ever eat! It’s filled with lean ground turkey, bean, and delicious smoky chipotle flavor. Easy to assemble and cooks all day in the crock pot! It’s perfect for making ahead for the week or freezing for dinners later on. You can also serve this crowd-pleasing homemade turkey chili recipe on game day; everyone will love it! Make this in the crock pot or on the stovetop!
Check out this recipe
This Slow Cooker Chuck Roast Chili, also called Chili Con Carne, is a spicy, super flavorful chili filled with melt-in-your-mouth chunks of beef like a chili-flavored beef stew. It’s hearty, comforting, and a real crowd-pleasure! Make this to enjoy for weekend dinner or the next time you’re hosting a football party.
Check out this recipe
This is the best vegetarian chili recipe! It’s made with black beans, Impossible™ burger, smoky chipotle chili peppers, and chili seasoning to create a super flavorful healthy chili. Everyone will be shocked that it’s meatless!
Check out this recipe
This Buffalo Chicken Chili takes all of Buffalo chicken wings’ spicy, delicious flavors and transforms them into a hearty slow cooker chili recipe! It’s perfect for cozying up to in the dead of winter or making it for your next football party. And, don’t worry about leftovers because you can freeze slow cooker buffalo chili!
Check out this recipe
This Sweet Potato Black Bean Chili is a vegan, gluten-free recipe that’s so easy to prepare, bursting with flavor, and delicious. And it gets better by the day, so make a pot on Sunday to enjoy or week or freeze for a healthy lunch or dinner later in the month.
Check out this recipe
Meal Prep Bowls
A meal prep bowl is a recipe you divide into indivdual portions beforehand and eat throughout the week. It’s a great way to ensure you eat healthy and in the right portions. You can have them cold or hot, depending on the recipe and your preference, and I like to think of them as a homemade version of Lean Cuisines!
Here are some of my favorites recipe to turn into meal prep bowls:
This linguini with red clam sauce using canned clams is a delicious and easy pasta recipe you can make ahead of time! Made with just a handful of pantry staples, including garlic, canned clams, and diced tomatoes, this linguini with red clam sauce recipe comes together quickly and packs a ton of flavor. Plus, it freezes well to stock up on homemade meals for busy days.
Check out this recipe
This Healthy Beef and Broccoli recipe comes together quickly during the week for a deliciously easy one-pot weeknight dinner. It reheats great, so add this easy beef and broccoli into your meal prep rotation and enjoy this takeout favorite all week.
Check out this recipe
This One Pot Chicken and Rice is a healthy dinner recipe that requires minimal cleanup and is packed with flavor. It’s naturally gluten-free, and everyone loves it! You can even meal prep this healthy chicken and rice on Sunday for easy, well-balanced meals all week.
Check out this recipe
Whether you want to make portion-controlled meals for your workday or simply a quick and easy fix for dinner, this One Pan Chicken and Veggies can solve all your problems! This sheet pan chicken and veggies will become your go-to healthy dinner for busy nights.
Check out this recipe
FAQS
A healthy lunch should be well-balanced and include lean proteins, healthy fats, and vegetables. Mason jar salads, soups filled with vegetables and lean proteins, and portion-controlled meal prep bowls are great options for a healthy lunch to enjoy daily. These meals can be prepared in advance and are easy to grab on the go, making them a convenient and healthy choice for busy individuals.
Absolutely! Eating the same lunch every day can make meal planning and sticking to a healthy eating routine much easier. Many people find that having a consistent lunch routine can help them save time and money while ensuring they make healthy choices. However, it is important to ensure that the lunch you eat every day is nutritious and well-balanced.
If you’re looking for alternatives to sandwiches for lunch, there are plenty of options. Mason jar salads are a great option as they are easy to prepare ahead of time and can be filled with a variety of fresh vegetables, healthy fats, and proteins. Soups are also a great sandwich alternative, especially if you fill them with many vegetables and lean proteins. Another option is meal prep bowls, a recipe (or batch of ingredients) split into 4-5 individual servings (bowls) for the week. Overall, there are plenty of alternatives to sandwiches for lunch. Experiment with different options to find what works best for you and your taste preferences.
Meal prepping is an excellent way to stay on track with healthy eating and ensure that you always have a nutritious meal ready. With so many options for healthy lunch meal prep ideas, there is no excuse for not having a nutritious and satisfying meal at lunchtime. Also, check out these healthy snack ideas for meal prep to help you eat better all day!
Planning and utilizing these tips and recipes can make your meal prep experience efficient and enjoyable while sticking to your healthy eating habits and lifestyle.
About Tammy Overhoff
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