Master the Art of Meal Prep with these 20 Delicious Lunches

Every week, the struggle to figure out what to pack for lunch can be a daunting task.

Finding the right balance between tasty, healthy, and convenient can seem impossible.

However, by dedicating some time on Sunday to meal prep, you can set yourself up for success and enjoy a variety of delicious and nutritious lunches throughout the week.

We will explore 20 different lunches that you can meal prep on Sunday to save time, energy, and money while still enjoying a diverse array of meals. Let’s dive in!

1. The Classic Salad Jar

Salad jars are a meal prep staple, and for good reason. They are easy to assemble, endlessly customizable, and can be enjoyed on-the-go.

Base: Start with a layer of your favorite dressing at the bottom of a mason jar. This will help keep the salad fresh and prevent sogginess.

Crunchy ingredients: Next, add a layer of crunchy vegetables, such as bell peppers, cucumbers, or carrots. These will act as a barrier between the dressing and the more delicate ingredients, ensuring a crisp and fresh salad.

Protein: Then, add a layer of protein. This can be anything from grilled chicken, tofu, or chickpeas to hard-boiled eggs, tuna salad, or even leftover steak.

Additional toppings: Top off the jar with additional ingredients like cheese, nuts, seeds, and dried fruit. Get creative and mix and match different combinations for a variety of flavors throughout the week.

Greens: Lastly, stuff as many leafy greens as you can into the jar. When you’re ready to eat, simply shake the jar to combine everything, and enjoy!

2. Hearty Grain Bowls

Grain bowls are another versatile option for meal prepping lunches, as they can be served hot or cold and can accommodate a variety of dietary preferences.

1. Choose your grain: Quinoa, farro, brown rice, or barley are all great choices for the base of your bowl.
2. Load up on veggies: Roast a mix of seasonal vegetables like sweet potatoes, Brussels sprouts, zucchini, or bell peppers for added flavor and nutrients.
3. Add protein: Incorporate your favorite protein, such as grilled chicken, tofu, tempeh, or beans. This will help keep you full and satisfied throughout the day.
4. Top it off: Finish your bowl with a dollop of hummus, a sprinkle of cheese, or a handful of nuts for added texture and flavor.

3. Stuffed Bell Peppers

Stuffed bell peppers are a delicious and filling option that can be easily customized to meet your taste preferences and dietary needs.

• Choose your stuffing: Options include ground turkey or beef, rice, quinoa, black beans, corn, and diced tomatoes. Feel free to get creative and mix in your favorite herbs and spices for added flavor.
• Assemble: Slice the tops off the bell peppers and remove the seeds. Stuff each pepper with your chosen filling and replace the top.
• Bake: Place the stuffed peppers in a baking dish and bake at 350°F for 30-40 minutes, or until the peppers are tender and the filling is cooked through.

Store the cooked peppers in an airtight container and reheat in the microwave or oven when you’re ready to enjoy.

4. Chilled Asian Noodle Salad

A refreshing and flavorful option for those hot summer days, this Asian noodle salad is a crowd-pleaser that can be made ahead of time and stored in the refrigerator for easy lunch prep.

Noodles: Cook your favorite noodles according to package instructions, then rinse under cold water and drain. Soba, rice, or udon noodles all work well in this dish.

Veggies: Julienne an assortment of vegetables, such as carrots, cucumbers, bell peppers, and snap peas, for a colorful and crunchy salad.

Protein: Add grilled chicken, tofu, or shrimp for a satisfying and protein-packed lunch.

Dressing: Whisk together a simple dressing of soy sauce, rice vinegar, sesame oil, and a touch of honey or agave. Toss the noodles, veggies, and protein in the dressing and store in the refrigerator until ready to eat.

5. Slow Cooker Pulled Pork or Chicken

Utilize your slow cooker to make a big batch of pulled pork or chicken that can be used in a variety of dishes throughout the week.

Season: Rub your chosen protein with a mix of spices like smoked paprika, cumin, garlic powder, and brown sugar. Place in the slow cooker and add a small amount of liquid, such as chicken broth or apple cider vinegar, for moisture.

Cook: Cook on low for 6-8 hours, or until the meat is tender and easily shreds with a fork.

Shred and store: Once cooked, shred the meat using two forks and store in an airtight container with a little bit of the cooking liquid to keep it moist.

Throughout the week, use the pulled pork or chicken in dishes such as tacos, sandwiches, salads, or grain bowls for a variety of delicious lunches.

6. Greek Salad Pita Pockets

A fresh and flavorful Mediterranean-inspired lunch, these pita pockets are easy to assemble and packed with nutrients.

Salad: Combine chopped cucumber, tomatoes, Kalamata olives, red onion, and feta cheese in a bowl. Drizzle with olive oil, red wine vinegar, and a squeeze of lemon juice, then season with salt, pepper, and oregano.

Assembly: Stuff the Greek salad mixture into whole wheat pita pockets, along with a few leaves of romaine lettuce for added crunch.

Store the stuffed pita pockets in an airtight container, or keep the salad mixture separate and assemble just before eating to prevent sogginess.

7. Turkey and Veggie Pinwheels

A fun and portable lunch option, these pinwheels are packed with lean protein and fresh vegetables to keep you full and satisfied throughout the day.

Spread: Choose a flavorful spread, such as hummus, pesto, or a light cream cheese, to act as the base for your pinwheels.

Protein: Layer on a few slices of lean turkey or chicken breast for a boost of protein.

Veggies: Add a variety of thinly sliced vegetables, such as cucumber, bell pepper, spinach, or avocado, for a nutrient-dense and flavorful filling.

Roll and slice: Carefully roll up the tortilla or wrap, ensuring the ingredients are tightly packed. Use a sharp knife to slice the wrap into pinwheels, about 1-inch thick.

Store the pinwheels in an airtight container, separated by parchment paper to prevent sticking, and enjoy on-the-go or at your desk.

8. Mason Jar Burrito Bowls

Get all the flavors of your favorite burrito without the mess by layering ingredients in a mason jar for a convenient and portable lunch.

Base: Start with a layer of cooked rice or quinoa at the bottom of the jar.

Protein: Add a layer of cooked and seasoned black beans, pinto beans, or your choice of protein, such as chicken, beef, or tofu.

Veggies: Layer in chopped bell pepper, tomato, corn, and red onion for a colorful and nutritious addition.

Toppings: Finish off the jar with a dollop of guacamole, salsa, and a sprinkle of shredded cheese.

When ready to eat, shake the jar to mix the ingredients and enjoy with a fork or scoop out the contents onto a plate and heat in the microwave, if desired.

9. Mediterranean Quinoa Salad

A light and refreshing lunch option, this Mediterranean quinoa salad is packed with protein, fiber, and vibrant flavors.

Quinoa: Cook quinoa according to package instructions and set aside to cool.

Veggies: In a large bowl, combine chopped cucumber, cherry tomatoes, Kalamata olives, red onion, and artichoke hearts.

Protein: Add chickpeas or sliced grilled chicken for a protein boost.

Dressing: Whisk together olive oil, lemon juice, red wine vinegar, minced garlic, and oregano. Pour over the salad and toss to combine.

Store the salad in an airtight container and enjoy as a standalone lunch or with a side of whole wheat pita bread.

10. Chicken and Veggie Stir-Fry

A quick and easy meal prep option, this chicken and veggie stir-fry can be made in advance and reheated for a satisfying and flavorful lunch.

Chicken: Sauté cubed chicken breast in a large skillet over medium heat until cooked through. Remove from the skillet and set aside.

Veggies: In the same skillet, cook a mix of your favorite vegetables, such as bell pepper, broccoli, snap peas, and carrots, until tender.

Sauce: Combine soy sauce, hoisin sauce, garlic, ginger, and cornstarch in a small bowl. Pour the sauce over the cooked vegetables and add the chicken back into the skillet. Cook until the sauce has thickened and coats the chicken and vegetables evenly.

Store the stir-fry in an airtight container and reheat when ready to eat. Serve over rice, quinoa, or cauliflower rice for a complete meal.

11. Zucchini Noodle Salad

A low-carb alternative to traditional pasta salad, this zucchini noodle salad is light, refreshing, and full of flavor.

Zoodles: Use a spiralizer to create zucchini noodles, or slice the zucchini into thin ribbons using a vegetable peeler.

Veggies: Add an assortment of chopped vegetables, such as cherry tomatoes, bell pepper, red onion, and olives, to the zucchini noodles.

Protein: Boost the protein content with grilled chicken, shrimp, or chickpeas.

Dressing: Toss the salad in a simple dressing of olive oil, lemon juice, minced garlic, and your favorite herbs.

Store the salad in an airtight container and enjoy cold as a light and satisfying lunch.

12. Cauliflower Fried Rice

A low-carb twist on a takeout favorite, this cauliflower fried rice is a tasty and versatile meal prep option.

Cauliflower rice: Pulse cauliflower florets in a food processor until they resemble rice, or purchase pre-riced cauliflower.

Veggies: Sauté a mix of diced vegetables, such as carrots, peas, bell pepper, and onion, in a large skillet over medium heat.

Protein: Add your choice of protein, such as diced chicken, shrimp, tofu, or scrambled egg, to the skillet and cook until heated through.

Sauce: Stir in the cauliflower rice and a few tablespoons of soy sauce, cooking until the cauliflower is tender and the flavors are well combined.

Store the cauliflower fried rice in an airtight container and reheat when ready to enjoy.

13. Turkey and Avocado Collard Wraps

A low-carb and gluten-free alternative to traditional wraps, these collard wraps are a great option for a light and healthy lunch.

Collard leaves: Trim the thick stems off large collard green leaves and blanch in boiling water for 30 seconds to soften. Rinse under cold water and pat dry.

Filling: Layer sliced turkey, avocado, and thinly sliced vegetables, such as cucumber, bell pepper, and tomato, onto the collard leaf.

Roll: Carefully roll the collard leaf around the filling, tucking in the sides as you go, similar to rolling a burrito.

Store the collard wraps in an airtight container, separated by parchment paper to prevent sticking. Enjoy with a side of your favorite dipping sauce, such as mustard or hummus.

14. Caprese Salad Skewers

A portable and fun twist on the classic Caprese salad, these skewers are perfect for a light and refreshing lunch.

Skewers: Thread cherry tomatoes, fresh basil leaves, and small mozzarella balls onto wooden skewers. Arrange the skewers in an airtight container, making sure they are not touching each other to prevent sticking.

Balsamic drizzle: In a small container, mix together balsamic vinegar and a touch of honey or agave. When ready to eat, drizzle the balsamic mixture over the skewers for added flavor.

Enjoy these Caprese salad skewers on their own, or pair with a side of whole grain crackers or crusty bread for a more filling lunch.

15. Egg Salad Lettuce Wraps

A protein-packed and low-carb lunch option, these egg salad lettuce wraps are easy to prepare and full of flavor.

Egg salad: Mix together chopped hard-boiled eggs, diced celery, and green onions with a dressing of Greek yogurt, mustard, and a pinch of salt and pepper.

Lettuce wraps: Spoon the egg salad onto large lettuce leaves, such as romaine or butter lettuce. Fold the lettuce around the filling, tucking in the sides as you go, to create a wrap.

Store the egg salad and lettuce leaves separately in airtight containers, and assemble the wraps just before eating to prevent sogginess.

16. Smashed Chickpea and Avocado Sandwich

A healthy and satisfying vegetarian sandwich option, this smashed chickpea and avocado sandwich is easy to prepare and full of flavor.

Filling: In a bowl, mash together cooked chickpeas, avocado, lemon juice, and your favorite spices, such as cumin, paprika, or garlic powder.

Assembly: Spread the chickpea and avocado mixture onto whole wheat bread, and top with lettuce, tomato, and cucumber slices. Alternatively, enjoy the filling in a wrap or lettuce cup for a lower-carb option.

Store the assembled sandwich or filling in an airtight container, and enjoy a delicious and nutritious lunch.

17. Baked Falafel Pita Pockets

A healthier alternative to traditional fried falafel, these baked falafel pita pockets are a satisfying and delicious lunch option.

Falafel: Prepare a batch of baked falafel using your favorite recipe or store-bought mix. Allow the falafel to cool before storing in an airtight container.

Pita pockets: Stuff whole wheat pita pockets with the baked falafel, along with lettuce, tomato, cucumber, and red onion.

Tahini sauce: In a small container, mix together tahini, lemon juice, and a splash of water to create a creamy sauce. Drizzle the sauce over the falafel just before eating.

Store the assembled pita pockets or ingredients separately in airtight containers, and enjoy a flavorful and filling lunch.

18. Roasted Vegetable and Goat Cheese Frittata

A versatile and protein-rich lunch option, this roasted vegetable and goat cheese frittata can be enjoyed hot or cold and made with your favorite veggies.

Roasted vegetables: Roast a mix of seasonal vegetables, such as bell peppers, zucchini, cherry tomatoes, and red onion, in the oven until tender.

Frittata: In a large bowl, whisk together eggs, milk, salt, and pepper. Stir in the roasted vegetables and crumbled goat cheese. Pour the mixture into a greased baking dish and bake at 350°F for 25-30 minutes, or until the frittata is set and golden.

Allow the frittata to cool before slicing into individual servings and storing in an airtight container. Enjoy this delicious and nutritious lunch throughout the week.

19. Sweet Potato and Black Bean Buddha Bowl

A nutrient-dense and satisfying lunch option, this sweet potato and black bean Buddha bowl is easy to prepare and full of flavor.

Base: Roast cubed sweet potatoes in the oven until tender and caramelized. Cook quinoa or brown rice according to package instructions.

Protein: Season cooked black beans with spices such as cumin, paprika, and garlic powder for added flavor.

Additional toppings: Add chopped avocado, cherry tomatoes, and a handful of mixed greens for a colorful and balanced meal.

Dressing: Drizzle the bowl with a simple lime and cilantro vinaigrette, or your favorite dressing.

Store the assembled Buddha bowl or individual ingredients in airtight containers, and enjoy a delicious and healthy lunch.

20. Tofu and Vegetable Stir-Fry

A versatile and plant-based lunch option, this tofu and vegetable stir-fry can be made in advance and customized with your favorite veggies and sauces.

Tofu: Press and cube extra-firm tofu, then sauté in a large skillet until golden and crisp. Remove from the skillet and set aside.

Veggies: In the same skillet, cook a mix of your favorite vegetables, such as bell pepper, broccoli, snap peas, and carrots, until tender.

Sauce: Combine soy sauce, hoisin sauce, garlic, ginger, and cornstarch in a small bowl. Pour the sauce over the cooked vegetables and add the tofu back into the skillet. Cook until the sauce has thickened and coats the tofu and vegetables evenly.

Store the stir-fry in an airtight container and reheat when ready to eat. Serve over rice, quinoa, or cauliflower rice for a complete meal.

Meal prepping your lunches on Sunday can save you time, energy, and money during the week, while also ensuring that you have a variety of delicious and healthy meals to enjoy. By trying out these 20 different lunches, you can master the art of meal prep and never get bored with your midday meal again. Happy prepping!