How To Serve Lunch Meal Prep Ideas Easy

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Let’s face it, midday can be a battleground. Between work deadlines, errands, and after-school activities, finding the time (and energy!) to whip up a healthy lunch feels impossible. That’s where meal prepping comes in – a game-changer for busy bees who want to eat well throughout the week.

This guide dives into delicious and nutritious lunch meal prep ideas, complete with easy-to-follow instructions, nutritional breakdowns, and helpful tips. So, grab your reusable containers and get ready to conquer your week, one satisfying lunch at a time!

Lunches You Can Meal Prep on Sunday  The Everygirl
Lunches You Can Meal Prep on Sunday The Everygirl

Choosing Your Meals: Variety is Key!

Before diving into specific recipes, consider the following factors when planning your lunches:

Dietary Needs: Do you have allergies or follow a specific diet (vegetarian, vegan, etc.)? Choose recipes that cater to your needs.

  • Shelf Life: Some ingredients last longer than others. Opt for meals that hold up well in the refrigerator for 3-4 days.
  • Flavor Profile: Variety is key to keeping your taste buds happy! Plan a mix of proteins, vegetables, and whole grains to avoid monotony.
  • Personal Preferences: Love spicy food? Include a recipe with a kick. Craving something comforting? Opt for a hearty soup or chili.

  • Meal Prep Essentials: Tools for Success

    Having the right tools on hand makes meal prepping a smooth process. Here’s what you’ll need:

    Sharp Knives and Cutting Boards: Invest in good-quality knives to make chopping a breeze.

  • Airtight Containers: Look for leak-proof containers in various sizes to portion out your meals. Glass containers are great for reheating without plastic contamination.
  • Portion Control Tools: Measuring cups and spoons ensure you’re getting the right balance of nutrients in each lunch.
  • Labels: Label your containers with the date and contents to avoid lunchtime confusion.

  • Delicious Lunch Meal Prep Ideas (with Recipes!)

    Now for the fun part – the recipes! Here are five diverse lunch options to keep you fueled throughout the week:

    1. Mediterranean Quinoa Bowls (Vegetarian)

    These vibrant bowls are bursting with flavor and nutrients. Quinoa provides protein and fiber, while the veggies bring vitamins and antioxidants.


    1 cup quinoa, rinsed

  • 1.5 cups vegetable broth
  • 1 cucumber, diced
  • 1 tomato, diced
  • 1 red onion, diced
  • 1 cup crumbled feta cheese (optional)
  • 1/4 cup kalamata olives, halved
  • 1/4 cup chopped fresh parsley
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • Salt and pepper to taste

  • Instructions:

    1. In a saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes, or until fluffed and cooked through. Let cool slightly.
    2. While the quinoa cooks, prepare the vegetables. In a large bowl, combine cucumber, tomato, red onion, feta cheese (if using), olives, and parsley.
    3. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
    4. Divide the quinoa among containers. Top with the veggie mixture and drizzle with dressing.

    Nutritional Facts (per serving):

    Calories: 400

  • Protein: 15g
  • Fat: 20g
  • Carbs: 40g

  • 2. Spicy Thai Chicken Lettuce Wraps

    Low-carb and full of flavor, these lettuce wraps are a refreshing lunch option. Customize the spice level to your preference.


    1 pound ground chicken

  • 1 tablespoon soy sauce
  • 1 tablespoon brown sugar
  • 1 tablespoon Sriracha (or chili paste)
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 clove garlic, minced
  • 1 teaspoon grated ginger
  • 1 red bell pepper, diced
  • 1 cup shredded carrots
  • 1/2 cup chopped green onions
  • 1 head romaine lettuce, leaves separated and washed

  • Instructions:

    1. In a large skillet, brown the ground chicken over medium heat. Drain any excess fat.
    2. In a bowl, whisk together soy sauce, brown sugar, Sriracha, rice vinegar, sesame oil, garlic, and ginger.
    3. Add the sauce mixture to the cooked chicken and stir to coat. Cook for an additional 2-3 minutes, until thickened slightly.
    4. Remove from heat and stir in the red bell pepper, carrots, and green onions.