The 10 Best Healthy Lunch Meal Prep Ideas You’ll Never Get Sick Of

Discover 10 healthy lunch meal prep ideas that are easy, delicious, and never boring. Perfect for nutritious meals that keep you energized all week!

If you’ve been meal-prepping for a while, you know that it can take a lot of time and effort!

With these 10 healthy lunch meal prep ideas, you’ll have a full roster of recipes at your disposal so you never run out of meal prep recipes when you need them.

These lunch meal prep ideas were specifically chosen to be healthy, whole-ingredient, easy to prepare, and keep well in the fridge all week long. Each one of them packs a flavor punch and will keep you excited for lunch day after day. 

So let’s get into our list of easy healthy lunch meal prep ideas!

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Why Meal Prep?

If you have nutrition goals, even if it’s just to eat healthier, planning is the key to your success.

You’re way more likely to make an unhealthy choice if your options are limited, you’re running short on time, or you’re overwhelmed with bad options.

Meal prepping takes out the decision-making throughout the week and keeps you prepared with healthy lunch meal prep ideas always on hand. 

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How We Define Healthy

Everyone defines “healthy” differently and there isn’t one universal definition that suits everyone.

For the purposes of this post, we’ve used the following selection criteria for these healthy recipes:

Selection criteria:

1. At least 80% fresh, whole ingredients: By focusing on whole foods, the recipes are packed with nutrients from veggies and high-quality protein.
2. High in protein without being too high in carbs: This combo will leave you feeling full and energized throughout the day by keeping your blood sugar level stable.
3. Plenty of spices, herbs, and flavors: Not only because they are packed with vitamins but also because they make food super yummy and leave us excited to come back tomorrow for more (and not head to the fast food drive-through!)

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10 Healthy Lunch Meal Prep Recipes

1. Curry Chicken Salad with Crackers or Lettuce Cups

We have to admit that this lunch meal prep idea is number one for a reason. We come back to it week after week and never get sick of it.

Curry chicken salad is packed with protein which makes it super satisfying and keeps us full all afternoon long.  Plus it keeps well in the fridge and only gets better as the week goes on. We like to eat it on its own, with crackers, or in lettuce boats.

Our tips:

• Try using sous vide to cook the chicken. It’s easy and leaves it super juicy and tender.
• If you like spice, add some diced jalapeno!
• If you’re watching your fat intake, try replacing the mayo with low-fat Greek yogurt.

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2. Greek Salad with Grilled Chicken

Is it just us or are salads even better when they don’t have any lettuce? Well, greek salad always fits the bill and makes a super veggie-packed lunch meal prep option that stays tasting fresh all week long. Plus there are tons of ways to mix it up so you never get bored.

Our tips:

• Try adding extra ingredients to mix up the flavor: pickled peppers, boiled potatoes, caperberries, roasted red peppers, the list could go on forever!
• Try dicing the veggies smaller than you think to get a bit of each ingredient in each bite!

If you want to add some protein, try adding grilled chicken. We love this Juicy Chicken 101 technique from Sammy Pur.

@sammypur

The only chicken recipe you will ever need 😩❤️ save this and send to someone to change their life forever #juicychicken101 #chickenrecipes #easymealprep #healthyrecipes

♬ Juicy – Doja Cat

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3. Crudités with Smoked Chicken & Honey Mustard Dip

Having an extra busy (or extra lazy) week? This no-cook healthy lunch meal prep idea hits just right and takes practically no time at all to prep. 

Recipe:

• Pack 3-6 ounces of smoked chicken (or whichever protein you prefer)
• Pack about 1-2 cups of crunchy snacking veggies cut into dippable shapes (bell pepper, cucumber, cherry tomatoes, fennel, snap peas, etc.)
• Mix up some Honey Mustard Dressing and get to dipping!

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4. Mediterranean Tuna Salad with Crackers

Coming in at number four of our 10 easy healthy lunch meal prep ideas is tuna salad. It may sound a little boring, but this isn’t your typical recipe. This Mediterranean Tuna Salad is packed with flavor with additions like kalamata olives, radishes, and fresh herbs. Eat it scooped on crackers or rolled up into lettuce cups. Or go the traditional route and go for a tuna salad sandwich.

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5. Copycat Erewhon Asian Chicken Salad

Erewhon has its reputation for a reason…it’s super expensive! But we have to admit, we have also fallen hard for some of their products. This Asian Chicken Salad is $17.50 but you can easily make it at home for so much less. We reverse-engineered this recipe just from looking at the ingredients label and it’s pretty darn close to the original. 

Ingredients (for 4 servings)

• 1 rotisserie chicken
• 1 head finely chopped romaine lettuce
• 1 bunch finely chopped kale 
• 1 bag of coleslaw mix (shredded cabbage)
• 1 bag of shredded carrots
• 1 finely chopped scallion
• 1 bunch finely chopped cilantro
• 4 tbsp mixed sesame seeds
• Dressing
  • 2 tbsp white miso paste
  • ¼ cup rice vinegar (you can also use apple cider vinegar)
  • 1 tbsp honey
  • 1 tbsp soy sauce or tamari
  • 1 tbsp toasted sesame oil
  • 1 tbsp minced ginger
  • 1 tbsp minced garlic

Recipe:

• Shred the rotisserie chicken
• Combine salad ingredients and chicken and divide into meal prep containers
• Blend all dressing ingredients and store on the side until ready to enjoy

Tip: If the ingredient list seems too long, simplify and leave some of the salad ingredients out. It will still be delicious!

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6. Tuna Pasta Salad with Peas

Why does this meal prep recipe feel like a throwback to childhood?

Tuna pasta salad always reminds me of school lunches but in a surprisingly good way. This high protein meal prep idea is easy to make, super filling, and only gets better throughout the week. 

Our tips:

• Try switching out the mayo for low-fat Greek yogurt for less fat and more protein.
• Swap in whole wheat pasta for an even more filling recipe.
• Don’t like tuna? Try canned chicken or leave it out altogether.

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7. High Protein Chia Seed Pudding Bowls

We’re always down for breakfast for lunch and it’s a great idea when it comes to meal prepping. These chia seed pudding bowls can be completely customized so you have a different flavor each day of the week. Plus they’re packed with fiber and healthy fats to keep you full. It’s a super easy and healthy meal prep idea that you might not have thought of.

Our tips:

• Try doubling the portion size for lunch to keep you full throughout the day.
• Not into the texture? Try blending it up, it gets super creamy and even more pudding-y (if that’s even a word)
• Load it up with toppings like nut butters, fruit, granola, and whatever else you can think of!

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8. Build Your Own High-Protein Lunch Snack Box

Have you ever had the protein box from Starbucks? Doesn’t it feel like a bit of an adult lunchable?

Try making your own and pack it full with the things you love. Choose one ingredient from each category for a complete meal. It’s a great option if you’re looking for high protein diet meal prep ideas.

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9. Avgolemono Soup (Greek Chicken Soup)

If you haven’t tried this Greek Chicken Soup yet, get ready because it may just be your new favorite! This soup is thick and creamy but without the addition of cream or cream cheese which keeps it light and a perfect high protein meal prep idea.

Our tips:

• Keep it simple by buying rotisserie chicken and pre-chopped veggies.
• Try adding artichoke hearts for even more veggie goodness.
• Craving some heat? Add a little chili flakes or chili oil over the top.

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10. Crunchy Thai Peanut & Quinoa Salad

Looking for something refreshing? Try making a Thai-inspired edamame quinoa bowl and let it become the base for whatever type of protein you prefer such as tofu, shrimp, or tempeh. We love this lunch meal prep idea because it stores well in the fridge and doesn’t need to be reheated.

Our tips:

• Mix it up! Try different toppings and add-ins to keep the recipe tasting fresh and exciting.
• Not into quinoa? Try wild rice or farro.

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We hope you found this list of healthy lunch meal prep ideas inspiring!

Meal prepping healthy lunches for the week doesn’t have to take hours. With these easy healthy lunch meal prep ideas, you’ll have lunch covered all week long with just 10 to 45 minutes of prep.

Let me know if you try any of the recipes in the comments below!

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Hungry for more?

• 7 Easy High Protein Lunch Ideas Ready in Under 10 Minutes
• 21 Easy High Protein Soup Recipes for Lazy Dinners
• 17 Healthy High Protein Low Calorie Recipes Under 500 Calories

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Posted By: Victoria · In: nutrition