40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (2024)

Table of Contents
Free Dinner Prep Challenge What's in this Post Healthy Lunch Meal Prep Ideas Benefits of healthy lunches Frequently Asked Questions Wraps & Sandwiches Kale Chicken Caesar Wraps Green Goddess Grilled Cheese Sandwich Meal Prep Buffalo Chicken Wraps Turkey Pinwheels Recipe via Two Peas & Their Pod Soup Recipes for Lunch Zucchini Chicken Noodle Soup Jars Mason Jar Instant Noodles Slow Cooker Tuscan Sausage and Kale Soup Instant Pot Turmeric Lentil Soup {Vegan} Make healthy eating easy! Join our Dinner Prep Pro app. One Pan Lunch Ideas Sheet Pan Greek Chicken {Meal Prep} Indian-Inspired Chicken Meal Prep Bowls Sweet Chili Chicken Meal Prep Bowls Healthy Sheet Pan Sausage and Veggies via Isabel Eats Honey Chipotle Meatball Meal Prep Bowls via Sweet Peas and Saffron One Pan Coconut Yellow Curry Chicken & Rice via Ambitious Kitchen Vegetarian Lunch Ideas Mediterranean Chickpea Salad {Meal Prep} Chana Masala {Instant Pot, Slow Cooker, Stovetop} Healthy Chickpea Meal Prep Bowls via Green Healthy Cooking Southwest Sweet Potato Vegan Meal Prep Bowls via Salt & Lavender Make healthy eating easy! Join our Dinner Prep Pro app. Low Carb Lunch Recipes Peanut Chicken Meal Prep Bowls {Low-Carb} Garlic Chicken Collard Wraps {Low-Carb} Meal Prep Healthy Chicken Lettuce Wraps via Skinny Fitalicious Paleo Meal Prep Shrimp Zucchini Noodles via Skinny Fitalicious Low Carb Philly Cheesesteak Meal Prep via Meal Prep on Fleek Salad Lunches Low Carb Big Mac Salad {Meal Prep} Broccoli Salad {High Protein + Meal Prep} The Best Kale Salad on the Internet Keto Prosciutto Egg Cups with Arugula Salad via Meal Prep on Fleek Caprese Chicken Salad Meal Prep Bowls via Sweet Peas and Saffron Healthy Bento Box Lunch Recipes Meal Prep Bowls & Rice Bowl Lunches Baked BBQ Chicken {Meal Prep} Korean Inspired Chicken Meal Prep Bowls Coconut Mango Chicken Meal Prep Bowls Meal Prep Fiesta Chicken Rice Bowls Dynamite Shrimp Sushi Jars {Meal Prep} Easy Cashew Chicken {30-Minute Meal} Meal Prep Burrito Bowls via Free Your Fork Meal Prep Cilantro Lime Chicken with Cauliflower Rice via Fit Foodie Finds Chicken Rice Bowl via Kitchen At Hoskins Instant Pot Lunches Meal Prep Instant Pot Taco Bowls Instant Pot Egg Roll in a Bowl {Low-Carb} Instant Pot Chicken Pesto Pasta via Eating Instantly Instant Pot Honey Garlic Spicy Noodles via Eating Instantly Lunch packing tips Lunch Containers & Meal Prep Tools 40+ Healthy Meal Prep Lunch Ideas for Work Ingredients Instructions Video Notes Nutrition Reader Interactions Leave A Reply! References

Home » Recipes » Lunch » 40+ Healthy Meal Prep Lunch Ideas for Work

By Taylor Stinson | 27 Comments | Posted: | Updated:

This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

These Healthy Meal Prep Lunch Ideas for Work are perfect for busy weeks! These make-ahead meal prep recipes are delicious and easy.

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (1)

Free Dinner Prep Challenge

Escape a cycle of burnout and decision fatigue with my fool-proof ingredient prep system. I'll send you a free meal plan and grocery list too!

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (2)

What's in this Post

  • Healthy Lunch Meal Prep Ideas
  • Benefits of Healthy Lunches
  • Frequently Asked Questions
  • Soup Recipes
  • One Pan Lunch Ideas
  • Vegetarian Lunch Ideas
  • Low Carb Lunch Recipes
  • Salad Recipes
  • Bento Box Recipes
  • Instant Pot Lunch Recipes
  • Lunch Packing Tips

Healthy Lunch Meal Prep Ideas

Whether you're working from home or headed into an office, having your lunches prepped and ready to go for the week is a great way to eat healthy and save money. When you have something delicious waiting in the fridge for you, you won't be tempted to pop out to the food court or order takeout! To help you get started, I rounded up my favourite meal prep lunch ideas. There are over 40 options, so there's something for everyone!

Benefits of healthy lunches

There are so many amazing benefits to packing a healthy lunch! Here are six reasons why you should try meal prepping healthy lunches:

  • They save time
  • They save money so you're not buying lunch out
  • You're more organized
  • You're less stressed in the morning – no wondering what to eat and when
  • You're eating healthy, unprocessed food on a consistent basis
  • You'll have more energy because you're eating better

Frequently Asked Questions

What is a good meal prep lunch to bring to work?

The best work lunch is one you're excited to eat! Any of these recipes fit the bill for being healthy and nutritious. Anything that can be eaten cold or reheated in easily in the microwave is perfect.

How many days can you prep your lunches for?

You can prep all your lunches for the week on Sunday. Since most of these recipes last for up to 5 days, you can easily make a big batch on Sunday, then enjoy them throughout the week.

What foods last the longest?

As long as you store your food properly and safely, most of these meal prep ideas should last for the entire work week. Most protein, grains and veggies will last in airtight glass containers for up to 5 days (with the exception of seafood which will only last about 2-3 days). You can check out each blog post for more specific details on how long each meal will last.

Is it good for weight loss?

When combined with a healthy lifestyle and fitness routine, meal prepping can help you lose weight because you're eating whole healthy foods and are less tempted to grab unhealthy takeout. It's easier to eat healthier when there's something delicious and nutritious waiting in the fridge!

What can I take to work for lunch instead of sandwiches?

While sandwiches are a lunch staple for many people, they can get boring if you're eating the same thing every day! Instead, I love packing lettuce wraps, meal prep bowls or salads. There are tons of options to choose from.

Wraps & Sandwiches

Where would we be if I didn't list some wrap and sandwich options?! Try these great wrap and sandwich ideas below that are full of delicious flavors. Looking for even more ideas? Here are the best ever sandwich recipes!

Kale Chicken Caesar Wraps

35 minutes minutes

These veggie-filled Kale Chicken Caesar Wraps are the perfect on-the-go lunch, with an avocado Caesar dressing that's lighter on calories.

Make this recipe

Calories: 400kcal | Carbohydrates: 13g | Protein: 35g | Fat: 23g | Saturated Fat: 6g | Cholesterol: 104mg | Sodium: 1461mg | Potassium: 741mg | Fiber: 1g | Sugar: 4g | Vitamin A: 3517IU | Vitamin C: 47mg | Calcium: 218mg | Iron: 2mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (3)

Green Goddess Grilled Cheese Sandwich

25 minutes minutes

This Green Goddess Grilled Cheese Sandwich is a delicious and healthy lunch idea filled with yummy green veggies and two types of cheese!

Make this recipe

Calories: 495kcal | Carbohydrates: 35g | Protein: 22g | Fat: 31g | Saturated Fat: 15g | Cholesterol: 67mg | Sodium: 794mg | Potassium: 531mg | Fiber: 6g | Sugar: 5g | Vitamin A: 1232IU | Vitamin C: 13mg | Calcium: 448mg | Iron: 3mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (4)

Meal Prep Buffalo Chicken Wraps

35 minutes minutes

These Meal Prep Buffalo Chicken Wraps are a delicious and easy lunch idea – pack them bento box style for your work week or school lunches!

Make this recipe

Calories: 437kcal | Carbohydrates: 50g | Protein: 26g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 55mg | Sodium: 2185mg | Potassium: 452mg | Fiber: 4g | Sugar: 6g | Vitamin A: 10200IU | Vitamin C: 8.3mg | Calcium: 210mg | Iron: 3.6mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (5)

Turkey Pinwheels Recipe via Two Peas & Their Pod

Turkey, cheddar cheese, spinach, apple, and mustard get rolled up in whole wheat tortillas and cut into bite sizepinwheels. These easy Turkey Pinwheels make a fun and delicious lunch, snack, or party appetizer.

Make this recipe

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (6)

Soup Recipes for Lunch

Soups are really great options for work and are easier to transport than you think. These recipes are super filling, with vegetarian-friendly options and thicker soups and stews that will add some protein to your meal. As long as you have access to a microwave at work, you're good to go!

Zucchini Chicken Noodle Soup Jars

30 minutes minutes

These Spiralized Zucchini Chicken Noodle Soup Jars are a perfect low-carb meal prep idea. Just add boiling water, microwave and enjoy!

Make this recipe

Calories: 256kcal | Carbohydrates: 20g | Protein: 26g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Cholesterol: 61mg | Sodium: 1420mg | Potassium: 406mg | Fiber: 5g | Sugar: 8g | Vitamin A: 6700IU | Vitamin C: 127.9mg | Calcium: 60mg | Iron: 1.6mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (7)

Mason Jar Instant Noodles

30 minutes minutes

These Mason Jar Instant Noodles are the perfect work lunch. The jars are packed full of veggies, vermicelli noodles and shredded chicken!

Make this recipe

Calories: 369kcal | Carbohydrates: 52g | Protein: 28g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 72mg | Sodium: 1366mg | Potassium: 496mg | Fiber: 2g | Sugar: 1g | Vitamin A: 1189IU | Vitamin C: 8mg | Calcium: 22mg | Iron: 1mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (8)

Slow Cooker Tuscan Sausage and Kale Soup

6 hours hours 15 minutes minutes

This Slow Cooker Tuscan Sausage & Kale Soup is a hearty veggie-filled dish for cold days. Dump it in the crockpot then set it and forget it!

Make this recipe

Calories: 312kcal | Carbohydrates: 21g | Protein: 28g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Cholesterol: 83mg | Sodium: 1126mg | Potassium: 720mg | Fiber: 5g | Sugar: 3g | Vitamin A: 7750IU | Vitamin C: 66.8mg | Calcium: 110mg | Iron: 4.7mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (9)

Instant Pot Turmeric Lentil Soup {Vegan}

40 minutes minutes

This Instant Pot Turmeric Lentil Soup is a vibrant vegan soup made with immunity-boosting turmeric that's ready in just 20 minutes.

Make this recipe

Calories: 418kcal | Carbohydrates: 51g | Protein: 19g | Fat: 17g | Saturated Fat: 13g | Sodium: 423mg | Potassium: 1257mg | Fiber: 22g | Sugar: 7g | Vitamin A: 5609IU | Vitamin C: 26mg | Calcium: 131mg | Iron: 9mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (10)

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (11)

Make healthy eating easy! Join our Dinner Prep Pro app.

  • ZERO ADS on over 450 recipes
  • Customizable weekly meal plans
  • Grocery and meal prep checklists
  • Bonus resource library and community

Learn more

One Pan Lunch Ideas

If you're meal prepping ahead of time, these are my favourite type of healthy lunches to make! You basically throw everything on a sheet pan or in a skillet, cook, then divide into glass meal prep bowls. These one pan recipes are so versatile and customizable!

Sheet Pan Greek Chicken {Meal Prep}

35 minutes minutes

These Sheet Pan Greek Chicken Meal Prep Bowls are a low carb lunch idea with a lemon-oregano marinade, and they're ready in 30 minutes!

Make this recipe

Calories: 309kcal | Carbohydrates: 9g | Protein: 30g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 83mg | Sodium: 471mg | Potassium: 470mg | Fiber: 2g | Sugar: 3g | Vitamin A: 950IU | Vitamin C: 153.5mg | Calcium: 70mg | Iron: 1.4mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (12)

Indian-Inspired Chicken Meal Prep Bowls

40 minutes minutes

These Indian-Inspired Chicken Meal Prep Bowls are super easy to make and come together on one sheet pan – they’ve even got pakoras!

Make this recipe

Calories: 277kcal | Carbohydrates: 24g | Protein: 30g | Fat: 8g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 74mg | Sodium: 767mg | Potassium: 1206mg | Fiber: 5g | Sugar: 6g | Vitamin A: 389IU | Vitamin C: 85mg | Calcium: 76mg | Iron: 3mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (13)

Sweet Chili Chicken Meal Prep Bowls

40 minutes minutes

These Sweet Chili Chicken Meal Prep Bowls are a delicious make-ahead lunch idea. Serve with jasmine rice and your choice of toppings!

Make this recipe

Calories: 430kcal | Carbohydrates: 70g | Protein: 25g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 69mg | Sodium: 656mg | Potassium: 194mg | Fiber: 4g | Sugar: 25g | Vitamin A: 6300IU | Vitamin C: 26.4mg | Calcium: 50mg | Iron: 1.3mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (14)

Healthy Sheet Pan Sausage and Veggies via Isabel Eats

This Healthy Sheet Pan Sausage and Veggies recipe is easy, delicious and perfect for meal prep. It’s gluten free, dairy free, paleo and Whole30.

Make this recipe

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (15)

Honey Chipotle Meatball Meal Prep Bowls via Sweet Peas and Saffron

Honey Chipotle Meatball Meal Prep Bowls make the tastiest prep ahead lunches! Healthy baked turkey meatballs are tossed in a smoky sweet and savory honey chipotle glaze, and served over cilantro lime cauliflower rice.

Make this recipe

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (16)

One Pan Coconut Yellow Curry Chicken & Rice via Ambitious Kitchen

Incredible one pan yellow curry chicken & rice with plenty of veggies & warm flavors from coconut milk, ginger, garlic and turmeric!

Make this recipe

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (17)

Vegetarian Lunch Ideas

Vegetarian lunch ideas are great for when you're looking to eat lunch on a budget. You'll get protein from plant-based options like quinoa, egg, beans, chickpeas or marinated tofu. Throw in a killer sauce and some delicious vegetables like sweet potatoes or avocados, and you're good to go!

1 hour hour

These 5 Easy Quinoa Salad Recipes are full of protein! Choose from five flavours: southwest, curried, Mediterranean, caprese or green goddess.

Make this recipe

Calories: 259kcal | Carbohydrates: 47g | Protein: 11g | Fat: 3g | Saturated Fat: 1g | Sodium: 301mg | Potassium: 539mg | Fiber: 8g | Sugar: 3g | Vitamin A: 1033IU | Vitamin C: 40mg | Calcium: 35mg | Iron: 3mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (18)

Mediterranean Chickpea Salad {Meal Prep}

15 minutes minutes

These Mediterranean Chickpea Salad Jars with artichokes and sun-dried tomatoes are the perfect plant-based lunch and are great for meal prep!

Make this recipe

Calories: 224kcal | Carbohydrates: 32g | Protein: 8g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 453mg | Potassium: 168mg | Fiber: 11g | Sugar: 7g | Vitamin A: 200IU | Vitamin C: 9.1mg | Calcium: 70mg | Iron: 5.2mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (19)

Chana Masala {Instant Pot, Slow Cooker, Stovetop}

30 minutes minutes

Chana Masala is a delicious vegan chickpea curry made from pantry staples. Make it in the Instant Pot, slow cooker or stovetop.

Make this recipe

Calories: 735kcal | Carbohydrates: 129g | Protein: 31g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 3mg | Sodium: 777mg | Potassium: 1466mg | Fiber: 25g | Sugar: 23g | Vitamin A: 2552IU | Vitamin C: 35mg | Calcium: 265mg | Iron: 12mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (20)

Healthy Chickpea Meal Prep Bowls via Green Healthy Cooking

I’m hitting you with one of my healthy meal prep ideas today so you can prepare everything ahead to take stress out of your week. Chickpeas, quinoa and plenty of veggies make this a super easy healthy meal prep recipe.

Make this recipe

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (21)

Southwest Sweet Potato Vegan Meal Prep Bowls via Salt & Lavender

These southwest sweet potato vegan meal prep bowls are a healthy and efficient meal prep idea. You can have 4 delicious meals ready in under 45 minutes!

Make this recipe

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (22)

Make healthy eating easy! Join our Dinner Prep Pro app.

  • ZERO ADS on over 450 recipes
  • Customizable weekly meal plans
  • Auto-populating grocery and meal prep checklists
  • Bonus resource library and community

LEARN MORE

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (23)

Low Carb Lunch Recipes

Low carb lunches are great options because they keep you from getting too weighted down with that midday meal. Oftentimes all you need to do is cook up a lean protein, add some veggies (raw or cooked) and season everything with the same spice blend or sauce. Plus, you end up saving time because you don't have to cook any grains. It's a win-win!

Peanut Chicken Meal Prep Bowls {Low-Carb}

30 minutes minutes

These Peanut Chicken Meal Prep Bowls are a healthy low-carb lunch idea full of colourful veggies, sautéed chicken and yummy peanut sauce.

Make this recipe

Calories: 386kcal | Carbohydrates: 17g | Protein: 30g | Fat: 24g | Saturated Fat: 5g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 11g | Cholesterol: 62mg | Sodium: 422mg | Potassium: 589mg | Fiber: 5g | Sugar: 8g | Vitamin A: 6800IU | Vitamin C: 100.7mg | Calcium: 50mg | Iron: 2mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (24)

Garlic Chicken Collard Wraps {Low-Carb}

30 minutes minutes

These Garlic Chicken Collard Wraps are a healthy and low-carb meal prep idea with fresh veggies and a creamy vegan garlic sauce!

Make this recipe

Calories: 449kcal | Carbohydrates: 7g | Protein: 11g | Fat: 43g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 34g | Trans Fat: 1g | Cholesterol: 24mg | Sodium: 75mg | Potassium: 466mg | Fiber: 5g | Sugar: 2g | Vitamin A: 3680IU | Vitamin C: 36mg | Calcium: 115mg | Iron: 1mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (25)

Meal Prep Healthy Chicken Lettuce Wraps via Skinny Fitalicious

A gluten free appetizer or meal filled with spicy flavor! Minimal ingredients and quick to make. Perfect for an easy meal prep!

Make this recipe

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (26)

Paleo Meal Prep Shrimp Zucchini Noodles via Skinny Fitalicious

Zesty lemon garlic shrimp is topped over zucchini noodles with sliced tomatoes. Baked on a sheet pan in under 10 minutes! A light, fresh and satisfying low carb meal to take with you on the go!

Make this recipe

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (27)

Low Carb Philly Cheesesteak Meal Prep via Meal Prep on Fleek

Low Carb Philly Cheesesteak Meal Prep is a fast, simple and flavorful recipe that is made with only 7 ingredients. A gluten-free recipe that comes together in less than 15 minutes and works for lunch or dinner.

Make this recipe

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (28)

Salad Lunches

Salads are a go-to for healthy lunches, and are super customizable. Mix up the flavors by trying out different toppings and salad dressing, so you'll never get bored! Pro tip: pack your salads in mason jars with the dressing and protein on the bottom, veggies in the middle and lettuce on top, to keep everything as fresh as possible.

40 minutes minutes

These Mix and Match Mason Jar Salad Recipes make healthy lunches easy – they're great for meal prep and will keep your salad fresh for days!

Make this recipe

Calories: 239kcal | Carbohydrates: 23g | Protein: 18g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 30mg | Sodium: 77mg | Potassium: 369mg | Fiber: 2g | Vitamin A: 190IU | Vitamin C: 3.5mg | Calcium: 24mg | Iron: 2mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (29)

Low Carb Big Mac Salad {Meal Prep}

30 minutes minutes

TheseMeal Prep Low Carb Big Mac Salad Jars are like a healthy cheeseburger – you probably already have the sauce ingredients!

Make this recipe

Calories: 426kcal | Carbohydrates: 15g | Protein: 29g | Fat: 28g | Saturated Fat: 10g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Trans Fat: 0.03g | Cholesterol: 92mg | Sodium: 1041mg | Potassium: 422mg | Fiber: 2g | Sugar: 9g | Vitamin A: 1050IU | Vitamin C: 19mg | Calcium: 40mg | Iron: 3.1mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (30)

Broccoli Salad {High Protein + Meal Prep}

50 minutes minutes

This High Protein Broccoli Salad is perfect for meal prep – it’s so filling with lentils, bacon and quinoa in a creamy dressing!

Make this recipe

Calories: 443kcal | Carbohydrates: 34g | Protein: 15g | Fat: 29g | Saturated Fat: 9g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 39mg | Sodium: 665mg | Potassium: 647mg | Fiber: 8g | Sugar: 11g | Vitamin A: 3210IU | Vitamin C: 63mg | Calcium: 149mg | Iron: 3mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (31)

The Best Kale Salad on the Internet

50 minutes minutes

Inspired by Aroma Espresso Bar, this is the BEST Arugula Salad – it features lentils, sweet potatoes, and lemon-olive oil dressing. You can meal prep it, too!

Make this recipe

Calories: 532kcal | Carbohydrates: 57g | Protein: 30g | Fat: 21g | Saturated Fat: 9g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 0.01g | Sodium: 764mg | Potassium: 909mg | Fiber: 25g | Sugar: 10g | Vitamin A: 5759IU | Vitamin C: 28mg | Calcium: 530mg | Iron: 6mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (32)

Keto Prosciutto Egg Cups with Arugula Salad via Meal Prep on Fleek

Keto Prosciutto Egg Cups are a high protein, low carb grab and go item that work for breakfast or snack! They have a crispy outside with a perfectly cooked egg in the center. Whole30. Gluten Free.

Make this recipe

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (33)

Caprese Chicken Salad Meal Prep Bowls via Sweet Peas and Saffron

Caprese chicken salad meal prep bowls have baked chicken, fresh cherry tomatoes, mozzarella balls, quinoa and basil leaves.

Make this recipe

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (34)

Healthy Bento Box Lunch Recipes

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (35)

Want an easy grab-and-go lunch? These Healthy Bento Box Recipes are perfect. You can make them in minutes and store them in the fridge for up to 5 days!

Kids and adults will love these lunch box ideas:

  • Meat & cheese
  • Pizza
  • Chickpea salad
  • Egg & cheese
  • Turkey & hummus

**Get the bento box recipes here**

Meal Prep Bowls & Rice Bowl Lunches

When I really have time to prep ahead, I like to make these meal prep bowls! They're typically made up of a protein, a veggie and a starch with a yummy sauce. They're full of different flavors and are super easy to make, giving you tons of options for lunch meal prep ideas.

Baked BBQ Chicken {Meal Prep}

40 minutes minutes

This Baked BBQ Chicken is so easy and packed with flavour. Serve it with baby potatoes and kale salad for the best meal prep lunch!

Make this recipe

Calories: 384kcal | Carbohydrates: 46g | Protein: 28g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 986mg | Potassium: 1220mg | Fiber: 5g | Sugar: 16g | Vitamin A: 364IU | Vitamin C: 33mg | Calcium: 48mg | Iron: 2mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (36)

Korean Inspired Chicken Meal Prep Bowls

35 minutes minutes

These Korean Inspired Chicken Meal Prep Bowls are a healthy make ahead lunch idea made up of chicken thighs, sesame coleslaw and jasmine rice!

Make this recipe

Calories: 520kcal | Carbohydrates: 49g | Protein: 49g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 215mg | Sodium: 491mg | Potassium: 813mg | Fiber: 4g | Sugar: 8g | Vitamin A: 164IU | Vitamin C: 41mg | Calcium: 78mg | Iron: 3mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (37)

Coconut Mango Chicken Meal Prep Bowls

40 minutes minutes

These Coconut Mango Chicken Meal Prep Bowls with corn salsa, avocado and mango marinade are perfect for your weekly lunches!

Make this recipe

Calories: 529kcal | Carbohydrates: 64g | Protein: 29g | Fat: 19g | Saturated Fat: 6g | Cholesterol: 57mg | Sodium: 1234mg | Potassium: 1112mg | Fiber: 13g | Sugar: 16g | Vitamin A: 1723IU | Vitamin C: 72mg | Calcium: 46mg | Iron: 3mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (38)

Meal Prep Fiesta Chicken Rice Bowls

30 minutes minutes

These Fiesta Chicken Rice Bowls will spice up your meal prep – they’re ready in just 30 minutes and are packed full of Tex Mex flavours.

Make this recipe

Calories: 454kcal | Carbohydrates: 56g | Protein: 32g | Fat: 12g | Saturated Fat: 4g | Cholesterol: 84mg | Sodium: 1218mg | Potassium: 1043mg | Fiber: 6g | Sugar: 8g | Vitamin A: 2085IU | Vitamin C: 123.9mg | Calcium: 116mg | Iron: 2.8mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (39)

30 minutes minutes

These Quick & Easy Chicken Spring Roll Jars are the perfect grab-and-go lunch with ground chicken and sweet chili sauce for an added kick.

Make this recipe

Calories: 480kcal | Carbohydrates: 73g | Protein: 32g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 62mg | Sodium: 1172mg | Potassium: 686mg | Fiber: 5g | Sugar: 21g | Vitamin A: 1329IU | Vitamin C: 90mg | Calcium: 66mg | Iron: 2mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (40)

Dynamite Shrimp Sushi Jars {Meal Prep}

30 minutes minutes

These Dynamite Shrimp Sushi Jars are the perfect grab and go lunch, filled with all the delicious flavours of your favourite sushi roll!

Make this recipe

Calories: 335kcal | Carbohydrates: 37g | Protein: 30g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 224mg | Sodium: 1085mg | Potassium: 368mg | Fiber: 3g | Sugar: 10g | Vitamin A: 600IU | Vitamin C: 29.7mg | Calcium: 170mg | Iron: 5.4mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (41)

Easy Cashew Chicken {30-Minute Meal}

30 minutes minutes

This Easy Cashew Chicken Stir Fry is better than takeout and great for meal prep. Plus, the sauce is made using mostly pantry staples!

Make this recipe

Calories: 333kcal | Carbohydrates: 24g | Protein: 29g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 73mg | Sodium: 549mg | Potassium: 828mg | Fiber: 3g | Sugar: 14g | Vitamin A: 3623IU | Vitamin C: 67mg | Calcium: 26mg | Iron: 2mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (42)

Meal Prep Burrito Bowls via Free Your Fork

This easy recipe is loaded with lean protein from black beans and ground turkey, healthy fats like avocado oil, and whole grains like brown rice. This flavor-packed recipe will satisfy your fast-food cravings and keep you stocked with fresh meals for 4 days!

Make this recipe

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (43)

Meal Prep Cilantro Lime Chicken with Cauliflower Rice via Fit Foodie Finds

Get your meal prep on with this healthy cilantro lime chickenserved next to a delicious cauliflower rice! This recipe is low-carb, high-protein and delish.

Make this recipe

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (44)

Chicken Rice Bowl via Kitchen At Hoskins

Chicken Rice Bowl is packed with seasoned ground Mexican chicken, cilantro lime rice, black beans along with your favorite burrito toppings.

Make this recipe

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (45)

Instant Pot Lunches

I love making my lunches for the week in the Instant Pot. You can make all sorts of lunch-friendly recipes like rice bowls, casseroles, pastas, taco meat, etc. I personally like to make a big batch of pasta to take for work week lunches, since they cook super fast in the Instant Pot, transport well and can be easily reheated.

Meal Prep Instant Pot Taco Bowls

30 minutes minutes

These Meal Prep Instant Pot Taco Bowls are similar to taco salad. In just 30 minutes, you’ll have your lunches ready for the week!

Make this recipe

Calories: 426kcal | Carbohydrates: 34g | Protein: 28g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Cholesterol: 76mg | Sodium: 728mg | Potassium: 909mg | Fiber: 11g | Sugar: 5g | Vitamin A: 1000IU | Vitamin C: 27.2mg | Calcium: 80mg | Iron: 3.6mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (46)

Instant Pot Egg Roll in a Bowl {Low-Carb}

15 minutes minutes

This Instant Pot Egg Roll in a Bowl is a delicious low-carb take on your favourite takeout dish with ground chicken and cabbage.

Make this recipe

Calories: 378kcal | Carbohydrates: 12g | Protein: 24g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 10g | Cholesterol: 65mg | Sodium: 1635mg | Potassium: 353mg | Fiber: 4g | Sugar: 3g | Vitamin A: 5750IU | Vitamin C: 31.4mg | Calcium: 110mg | Iron: 2.9mg

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (47)

Instant Pot Chicken Pesto Pasta via Eating Instantly

This Instant Pot Chicken Pesto Pasta is a delicious one pot dinner that comes together in 30 minutes. Use store-bought pesto for easy prep!

Make this recipe

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (48)

Instant Pot Honey Garlic Spicy Noodles via Eating Instantly

TheseSpicy Honey Garlic Instant Pot Noodles are a delicious gluten-free dinner option that’s even easier to make than a stir fry – and you should have most of the sauce ingredients in your pantry!

Make this recipe

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (49)

Lunch packing tips

  1. Start with making one lunch recipe a week. It's easy to get overwhelmed when you start meal prepping but I recommend just trying one quick and easy lunch recipe each week. Spending 30 minutes on a batch of lunches is not a huge time commitment upfront and will save you so much time throughout the week.
  2. Bring leftovers for lunch. When I'm meal planning, I always account for leftovers. Leftover sheet pan dinners, stir fries and one pot pasta dishes, in particular, make great easy lunches.
  3. Invest in the right containers. Ditch the brown bags and package your lunch in reusable glass containers. Using proper meal prep containers will keep your food fresh for longer.
  4. Consider your office. Some workplaces don't have microwaves, so cold lunch ideas are best. On the other hand, if you're working from home, you'll have the most flexibility for reheating your lunch.

Lunch Containers & Meal Prep Tools

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (50)

Here are my favourite lunch containers and tools to help make meal prep quick and easy!

  • Glass meal prep bowls are so great for microwaving and reheating your food safely.
  • Mason jars are perfect for salads since they keep lettuce separated from dressings.
  • Salad containers are another awesome option for keeping your greens and proteins separated so nothing gets soggy.
  • My rice cookersaves me so much time in the meal prep process because I can cook my grains ahead of time.
  • These bento box containers are perfect for packing snacks and lunches together!
  • Meal prep with your freezer!Butcher Box, conveniently delivers a variety of meats to your door frozen.
  • **Get my full list of tools here**

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (51)

40+ Healthy Meal Prep Lunch Ideas for Work

These Healthy Meal Prep Lunch Ideas for Work are perfect for busy weeks! These make-ahead meal prep recipes are delicious and easy. Here's an easy bento box idea that's ready in minutes.

4.86 from 7 votes

Print Pin Rate

WANT TO START EATING HEALTHIER?We've got you covered with a free Dinner Prep Challenge! Register👇

Free challenge!

Servings: 4 servings

Calories: 194kcal

Author: Taylor Stinson

Prep Time: 15 minutes minutes

Cook Time: 0 minutes minutes

Total Time: 15 minutes minutes

Ingredients

  • 16 deli turkey slices
  • 2 cup mixed veggies (cucumbers, carrots, cherry tomatoes)
  • 1/2 cup hummus
  • 4 cheese sticks

Instructions

  • Add ingredients to each bento box container.

  • Store in the fridge until ready to eat, then enjoy!

Video

Notes

Bento boxes will last in the fridge up to 5 days.

This is a basic template of a lunch recipe and is based on this .

Check out the links in this blog post for more individual meal prep recipes.

Nutrition

Calories: 194kcal (10%)Carbohydrates: 8g (3%)Protein: 17g (34%)Fat: 11g (17%)Saturated Fat: 4g (25%)Polyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 41mg (14%)Sodium: 805mg (35%)Potassium: 353mg (10%)Fiber: 2g (8%)Sugar: 1g (1%)Vitamin A: 61IU (1%)Vitamin C: 2mg (2%)Calcium: 48mg (5%)Iron: 1mg (6%)

Free Dinner Prep Challenge!Learn my simple 5-step process to meal plan healthy food all week

Register for free

Created by Taylor Stinson

Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!

Reader Interactions

Share With Me!

Did you make this recipe or want to share your thoughts? Make sure to leave your review below and tag me on Instagram #thegirlonbloor so I can check it out!

    Leave A Reply!

    Comments & Reviews

  1. Melissa says

    Do you have any suggestions for modifying the Korean chicken meal to be made without sesame?

    Reply

    • Taylor Stinson says

      You can just use a neutral flavoured oil such as canola in place of the sesame oil – the flavour will be different but should still be good!

      Reply

  2. Alyssa Wessels says

    Hi, do you have any grab and go cold lunches. My husband is a truck driver and don’t always have access to a microwave. Healthy meals please.

    Reply

  3. Kristine says

    Do you have the orange chicken recipe? I saw it in your title collage but don’t see it listed anywhere.

    Reply

    • Taylor Stinson says

      I think it’s the sriracha chicken bowls you’re looking for 🙂 https://thegirlonbloor.com/honey-sriracha-chicken-meal-prep-bowls/

      Reply

    • Erin says

      Hi there!
      I made a salad the other day that had cabbage, kale, bell pepper, mango, carrot, a few other things, and a peanut dressing. It was SO good but I cant seem to find it again. Any ideas?
      Thanks!

      Reply

      • Erica says

        https://thegirlonbloor.com/peanut-chicken-meal-prep-bowls/#recipe

        this one maybe?

        Reply

« Older Comments

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (2024)

References

Top Articles
Latest Posts
Article information

Author: Jonah Leffler

Last Updated:

Views: 6245

Rating: 4.4 / 5 (45 voted)

Reviews: 92% of readers found this page helpful

Author information

Name: Jonah Leffler

Birthday: 1997-10-27

Address: 8987 Kieth Ports, Luettgenland, CT 54657-9808

Phone: +2611128251586

Job: Mining Supervisor

Hobby: Worldbuilding, Electronics, Amateur radio, Skiing, Cycling, Jogging, Taxidermy

Introduction: My name is Jonah Leffler, I am a determined, faithful, outstanding, inexpensive, cheerful, determined, smiling person who loves writing and wants to share my knowledge and understanding with you.