40 Healthy Lunch Meal Prep Ideas (That Keep All Week)
I meal prep lunch almost every single week, and at this point I’ve tested enough recipes to know exactly which ones hold up in the fridge and which ones turn into a sad, soggy mess by Wednesday. This is the list I wish I had when I started.
These 40 recipes are the ones I actually come back to. They keep for 3 to 5 days, they taste just as good (sometimes better) on day four, and most of them take 20 minutes or less to throw together. Chicken salads, bean salads, wraps, bowls, grain salads, the works.
Whether you’re looking for something high-protein, something you can eat cold straight from the container, or just something that isn’t another boring turkey sandwich, there’s a recipe here for you.
Psst — I use recipes like these in my weekly meal plan. It’s 5 high-protein recipes (breakfast, lunch + 3 dinners) with one grocery list. Want it?
New FREE plan every Saturday. Unsubscribe anytime.
40 Healthy Lunch Meal Prep Ideas
Chicken Salads
I am the self-proclaimed queen of chicken salads. I have soooo many on VLH Health at this point and I keep making more because they are honestly the eeeeasiest meal prep on the planet. Rotisserie chicken, a dressing, some mix-ins, done. Most of these take 10 to 15 minutes and last all week in the fridge. And for some reasons I just never get sick of them.
1. Round Swamp Farm Chicken Salad
35g protein | 318 calories | 15 min prep
I couldn’t believe it when something called Round Swamp Farm Chicken Salad was going viral on social media, but there are no limits to the power of Bethany Frankel. This one went viral for a reason though. The combination of rotisserie chicken, shallots, celery, and a creamy mayo and yogurt-based dressing is the kind of thing that sounds simple but hits different. I tested it, I tweaked the ratios, and now it’s one of the most popular recipes on VLH Health.
2. Dill Pickle Chicken Salad
35g protein | 326 calories | 10 min
Pickle-forward in the best way. Chopped dill pickles, pickle juice in the dressing, fresh dill, and a creamy greek yogurt base. If you’re a pickle person, this one will ruin other chicken salads for you and I am not apologizing. 10 minutes, one bowl, keeps for up to 4 days in the fridge.
3. Buffalo Chicken Salad
35g protein | 325 calories | 15 min
Buffalo sauce, greek yogurt, carrot, celery, and shredded chicken. That’s the whole recipe. It’s spicy, creamy, tangy, and it actually tastes better after a day in the fridge because the flavors meld together. I eat this one on its own with crackers or stuffed into a wrap.
4. Honey Mustard Chicken Salad
40g protein | 308 calories | 10 min
Creamy honey mustard dressing and finely shredded rotisserie chicken. That’s it. 40 grams of protein for 308 calories, which is wild. This is one of the lowest-calorie chicken salads on the site and it does not taste like it.
If you want like your lunches packed and ready to grab, these High-Protein Lunch Box Ideas are another thing I keep coming back to. All the thinking is done for you.
5. Caesar-Inspired Chicken Salad
40g protein | 309 calories | 10 min
A creamy Caesar-inspired dressing that combines greek yogurt, garlic, parmesan, optional anchovy paste, and the hard-to-pronounce Worcestershire sauce, all tossed with shredded rotisserie chicken. 40 grams of protein, 309 calories. I keep coming back to this one because it scratches the Caesar salad itch but in a scoopable, meal-prep-friendly format.
6. Green Goddess Chicken Salad
37g protein | 329 calories | 15 min
Herby, bright, and surprisingly light. The green goddess dressing is made with avocado, fresh herbs, lemon, and greek yogurt, and it turns plain chicken into something that actually tastes fresh on day three. This one is great if you want a chicken salad that doesn’t feel heavy. Plus all the herbs add tons of micronutrients.
7. Apple Walnut Chicken Salad
37g protein | 382 calories | 15 min
Crisp apple, toasted walnuts, celery, and a creamy dressing with a touch of Dijon. This is the chicken salad I make when I want something that feels a little more fall-ish. The apple keeps its crunch for a couple of days, especially if you toss it with a little lemon juice.
8. Curry Chicken Salad
32g protein | 442 calories | 15 min prep
Madras curry powder, dried blueberries, toasted almonds, cilantro, and a little jalapeno for heat. This is one of those recipes that sounds like a lot of random ingredients but trust me, it works. The warm spice from the curry with the sweet blueberries and crunchy almonds is addicting. Cannot-put-the-spoon-down addicting. Honestly, this is best curry chicken salad I’ve ever tasted.
9. Southwest Chicken Salad
32g protein | 323 calories | 20 min
Barbecue lime dressing, black beans, corn, diced tomatoes, and shredded chicken. This one has more of a Tex-Mex thing going on and it’s great scooped up with tortilla chips. Plus it has just a little more veggie and fiber power than most chicken salads. 32 grams of protein, 323 calories.
10. Cranberry Pecan Chicken Salad
37g protein | 435 calories | 10 min
Sweet dried cranberries, toasted pecans, and a creamy dressing. Classic combination for a reason. This one feels a little more indulgent than some of the others at 435 calories, but the 37 grams of protein make it worth it. I like it best on a croissant or in a lettuce wrap.
11. Chicken Salad with Grapes, Pecans, and Tarragon
31g protein | 439 calories | 15 min
This is the classic, the one your mom probably made. Halved red grapes, crunchy pecans, fresh tarragon, and a creamy dressing. The tarragon is what makes it. If you’ve never used tarragon in chicken salad before, prepare to be OBSESSED. It has this slightly sweet, almost anise-like flavor that pairs with grapes like they were made for each other.
Psst — I use recipes like these in my weekly meal plan. It’s 5 high-protein recipes (breakfast, lunch + 3 dinners) with one grocery list. Want it?
New FREE plan every Saturday. Unsubscribe anytime.
Bean and Grain Salads
If chicken salad isn’t your thing or you just want some variety in your rotation, bean and grain salads are the move. They actually get better as they sit in the fridge because the dressing soaks into everything. Most of these are vegetarian-friendly and the dense bean salads in particular are some of my highest-protein recipes on the site.
12. Caesar Dense Bean Salad
42g protein | 435 calories | 15 min
This is a dense bean salad (a whole category of recipes I cannot stop making) dressed in a homemade Caesar dressing with grated parmesan, crispy chickpeas, and toasted breadcrumbs on top. Just like a classic chicken caesar but made for meal prep.
If you’re into these dense bean salads for the fiber and protein combo, this whole list of High-Protein High-Fiber Meals is worth bookmarking.
13. Italian Grinder Bean Salad
35g protein | 476 calories | 20 min
Inspired by those viral Italian grinder sandwiches but in bean salad form. Salami, provolone, pepperoncini, chickpeas, cannellini beans, and a red wine vinaigrette that brings everything together. 35 grams of protein and it tastes like a deli sandwich without the bread. This was one of those recipes where I made it for the first time and immediately made it again the next day. I guess that’s why it’s one of the most popular recipes on my site.
14. BBQ Chicken Dense Bean Salad
36g protein | 385 calories | 20 min
Inspired by Stonfire Grill’s BBQ Chop Salad, this bean version combines BBQ sauce, diced chicken, black beans, corn, red onion, and cilantro. The smoky-sweet BBQ dressing pulls everything together and it’s one of the more filling options in the dense bean salad lineup. 36 grams of protein, 385 calories.
15. La Scala Dense Bean Salad
30g protein | 576 calories | 20 min
Inspired by La Scala’s famous chopped salad. Salami, mozzarella, chickpeas, roasted red peppers, in the famous Lyon dressing. This one is higher in calories but it’s super filling too. Some recipes earn their calorie count and this is one of them.
16. Spicy Peanut Miso Dense Bean Salad
30g protein | 545 calories | 15 min
A spicy peanut miso dressing over a base of edamame, white beans, cucumbers, and green onions. This is the one that converts people who think bean salads are boring. The dressing does all the heavy lifting and it’s so DAMN good.
17. Kidney Bean Salad
15g protein | 399 calories | 10 min
A simple kidney bean salad with punchy garlicy vinaigrette. This is completely vegan, gluten-free, and comes together in 10 minutes. The protein is on the lower side at 15 grams, but if you’re looking for a plant-based option that keeps all week, this is it. Plus, its great paired with a couple of hard boiled eggs.
18. Mediterranean White Bean Salad
24g protein | 573 calories | 10 min
Two types of white beans, avocado, feta, tons of herbs and a lemon dressing. Mediterranean flavors, zero cooking required, 10 minutes to make. This is the one I bring to potlucks because it feeds a crowd and people always ask for the recipe.
19. Warm Butter Bean Salad
24g protein | 533 calories | 15 min
Warm butter beans, roasted pumpkin, kale, and a savory dressing. This is the meal prep salad for when you want something cozy and warm instead of cold from the fridge. Reheat the beans and pumpkin, toss with fresh kale, and the heat wilts the kale perfectly. 24 grams of protein.
20. Mediterranean Farro Salad
28g protein | 628 calories | 10 min prep
Chewy farro, crisp cucumbers, green peas, feta, and a simple vinaigrette. The farro holds up in the fridge better than any other grain I’ve tested. It stays chewy and doesn’t get mushy, which makes it one of the best options for meal prep. Vegetarian and 28 grams of protein.
21. Fall Farro Salad
31g protein | 599 calories | 10 min prep
Sausage, roasted butternut squash, kale, parmesan, and farro in a maple Dijon dressing. This is the fall version of the Mediterranean farro salad and it’s OBSESSION-worthy. Warm, hearty, sweet and savory. 31 grams of protein.
22. Fall Lentil Salad
32g protein | 590 calories | 15 min prep
Black lentils, roasted sweet potato, apple, crispy halloumi, and a warm Dijon vinaigrette. The halloumi is not optional, it makes the whole thing. 32 grams of protein, mostly from the lentils and halloumi. This is one of those salads that feels like a real meal, not a side dish.
23. Harvest Quinoa Salad
30g protein | 614 calories | 15 min prep
Quinoa, roasted squash, cranberries, pepitas, and a brown butter Dijon vinaigrette that is honestly worth making on its own. The brown butter adds this nutty richness that makes the whole salad taste way more special than a typical grain bowl. 30 grams of protein.
Pasta Salads
Pasta salads are the ultimate crowd-pleaser and also make for great meal prep. The pasta absorbs the dressing as it sits, so these actually taste better on day two or three. Just make sure you slightly undercook the pasta so it doesn’t get mushy.
24. High-Protein Tuna Pasta Salad
51g protein | 471 calories | 20 min
51 grams of protein per serving. Let me say that again. 51. That’s from a combination of high-protein pasta, canned tuna, and the dressing. This is one of the highest-protein recipes on the entire site and it tastes like a real pasta salad, not a protein experiment. It’s also one of the most popular recipes on VLH Health, which is wild because when I first posted it I wasn’t sure people would go for tuna in a pasta salad.
25. Caesar Pasta Salad
30g protein | 419 calories | 10 min
If you like Caesar salad you will LOVE this. Fusili, a creamy homemade Caesar dressing, shaved parmesan, and crispy chickpeas. Need I say more?
26. Greek Chicken and Orzo Pasta Salad
39g protein | 554 calories | 25 min
Orzo, grilled chicken, cucumber, tomatoes, kalamata olives, feta, and a lemon-herb vinaigrette. This one is a little more involved than the others at 25 minutes, but it makes a huge batch and it’s the kind of pasta salad that tastes like you put real effort in. 39 grams of protein, feeds a crowd.
Egg and Tuna Salads
Sometimes the simplest option is the best one. Egg salad and tuna salad are the OG meal prep lunches and these versions are a major upgrade from whatever you were making before.
27. Egg Salad with Tarragon
21g protein | 368 calories | 5 min prep
The best egg salad I’ve ever made, and I’ve made a lot. Fresh tarragon, Dijon, a sun-dried tomatoes, and a creamy mayo dressing. The tarragon is what takes it from basic to actually crave-worthy. 5 minutes if your eggs are already boiled, which they should be if you’re meal prepping (batch boil on Sunday, your call).
28. Avocado Egg Salad
26g protein | 402 calories | 15 min
Mashed avocado replaces the mayo, which gives this egg salad a creamy, rich texture with way less processed stuff. Hard-boiled eggs, avocado, cottage cheese, a squeeze of lime, and dill. 26 grams of protein and it tastes like guacamole met egg salad and they really hit it off.
If your meal prep game is strong for lunch but breakfast is still chaos, these High-Protein Breakfast Meal Prep recipes are worth trying.
29. Dill Pickle Tuna Salad
35g protein | 304 calories | 10 min
Similar vibe to the dill pickle chicken salad but with canned tuna instead. Dill pickles, greek yogurt, Dijon, fresh dill, and a squeeze of lemon. 35 grams of protein, 304 calories. This is one of the lowest-calorie options on the whole list and it comes together in 10 minutes flat.
Veggie-Forward Salads
These have more going on than just protein and a dressing. If you want a lunch that feels like a real composed salad with different textures and flavors happening, this is the section for you.
30. High-Protein Broccoli Salad
30g protein | 498 calories | 15 min
Broccoli florets, turkey bacon, parmesan, almonds, dried cranberries, and a creamy dressing. This is a cookout-style broccoli salad with a high-protein twist. The turkey bacon and parmesan get you to 30 grams of protein, which is not nothing for a salad that’s mostly broccoli. Keeps well for 3 to 4 days.
31. Strawberry Spinach Salad
42g protein | 634 calories | 15 min
Baby spinach, sliced strawberries, grilled chicken, goat cheese, toasted almonds, and a homemade poppy seed dressing. 42 grams of protein, and it’s one of those salads that looks like it came from a restaurant. For meal prep, keep the dressing and strawberries separate until you’re ready to eat so nothing gets soggy.
32. Houston’s Kale Salad
31g protein | 520 calories | 15 min
This copycat Houston’s Kale Salad Recipe is the perfect combination of bright, herby, and nutty from the delicious roasted peanut vinaigrette. It’s a perfect meal prep option that’s packed with vitamins, protein, and fiber and is so good you won’t be able to put your fork down.
33. Erewhon Asian Chicken Salad
30g protein | 441 calories | 15 min prep
This is my take on the Erewhon Asian Chicken Salad that costs like $23 in store. Sesame-crusted chicken, crispy crackers, and a sesame-ginger dressing that comes together in a blender. The copycat version tastes just as good and makes enough for four days of lunches for a fraction of the cost.
34. Erewhon Kale and White Bean Salad
19g protein | 571 calories | 10 min
Another Erewhon copycat because some things are worth recreating at home. Kale, cannellini beans, avocado, pumpkin seeds, and a maple dressing. The protein is lower on this one at 19 grams, so I sometimes add grilled chicken or a hard-boiled egg if I want more.
Wraps
When you want something you can eat with one hand. All three of these wraps take 10 minutes to assemble and keep well if you wrap them tight in foil or plastic wrap. If you’re prepping for the week, make the filling ahead and assemble the wraps the morning of so the tortilla doesn’t get soggy.
35. Buffalo Chicken Wrap
39g protein | 313 calories | 10 min
Shredded chicken, cottage cheese, buffalo sauce, all paired with a greek yogurt ranch. 39 grams of protein for 313 calories. This is the wrap version of the buffalo chicken salad and honestly some weeks I alternate between the two depending on whether I want to eat with a fork or my hands.
36. Chicken Caesar Wrap
35g protein | 376 calories | 10 min
Grilled chicken, romaine, parmesan, and a lightened-up Caesar dressing in a high-protein tortilla. Classic for a reason. 35 grams of protein and it takes zero thought to assemble. This is my go-to when I don’t want to think about what to eat.
37. Spanakopita Wrap
30g protein | 320 calories | 10 min
Spinach, feta, cottage cheese in a high-protein tortilla. This one tastes like spanakopita filling in wrap form and I am not apologizing for how often I make it. 30 grams of protein, 320 calories, 10 minutes.
Bowls and Snack Plates
For when you want lunch to feel like a little assembly of things rather than one big dish. These are all about variety on the plate and they come together fast.
38. High-Protein Taco Bowl
40g protein | 580 calories | 35 min
Seasoned ground beef, roasted sweet potato, cottage cheese, avocado, and hot honey. 40 grams of protein and it comes together super quick (which it should be if you’re meal prepping). I make a big batch of taco meat and sweet potatoes on Sunday and eat this all week.
39. Soy Sauce Egg Rice Bowl
25g protein | 611 calories | 5 min
This is the laziest lunch on the list and I mean that as a compliment. Rice, jammy soft-boiled eggs, soy sauce, and whatever you have lying around (I usually do scallions and a drizzle of chili crisp). 5 minutes. The soy sauce eggs are the star and they keep in the fridge for days if you marinate a batch ahead of time.
40. High-Protein Snack Plate
30g protein | 471 calories | 5 min
Not technically a recipe, more of a strategy. Soft-boiled eggs, parmesan, pickles, veggies, crackers, and fruit. 30 grams of protein from a plate of snacks. I make these when I don’t feel like cooking but still want to hit my protein. Prep all the components on Sunday and just assemble each day.
Meal Prep Tips That Actually Matter
After years of meal prepping lunch every week, here’s what I’ve learned the hard way.
Undercook your grains slightly. Farro, orzo, quinoa, rice. If you cook them perfectly on Sunday, they’ll be overcooked by Tuesday. Pull them off the heat a minute early.
Keep dressings separate when it matters. Chicken salads and bean salads can sit in their dressing all week. Green salads, pasta salads with fresh herbs, and anything with crispy toppings should have the dressing on the side until you eat.
Invest in good containers. Glass containers with snap lids. They don’t stain, they don’t leak, they reheat well. The $30 set from Amazon changed my meal prep life.
Batch your protein on Sunday. Poach or shred 4 to 5 chicken breasts, hard-boil a dozen eggs, cook your grains. Then assembling lunches during the week takes 5 to 10 minutes.
Most of these recipes keep for 3 to 5 days. Chicken salads and bean salads last the longest. Anything with avocado or fresh greens mixed in should be eaten within 2 to 3 days.
Final Thoughts
If you meal prep even a couple of these on a Sunday, your weekday lunches are just handled.
No sad desk salads, no spending $18 on a salad that’s mid at best.
These are the recipes I keep coming back to because they actually taste good on day 3 and 4, the protein is there without trying too hard, and most of them take like 20 minutes to throw together.
Pick 2 or 3 that sound good to you in the moment and rotate. That’s it.
Enjoy,
A small note to my readers – Over here at VLHhealth, we occasionally include affiliate links in our posts. This means that if you purchase using our links, we will earn a small commission at no extra cost to you.
FAQ
Most of these recipes keep for 3 to 5 days in an airtight container in the fridge. Chicken salads and bean salads tend to last the longest (4 to 5 days). Anything with avocado, fresh greens mixed in, or crispy toppings is best within 2 to 3 days. I always recommend keeping dressings separate for salads with delicate ingredients.
The high-protein tuna pasta salad wins at 51 grams of protein per serving. For non-pasta options, the Caesar dense bean salad and the strawberry spinach salad both clock in at 42 grams of protein. The honey mustard chicken salad and the Caesar dressing chicken salad both have 40 grams for under 310 calories, which is one of the best protein-to-calorie ratios on the list.
The dill pickle tuna salad (304 calories, 35g protein), honey mustard chicken salad (308 calories, 40g protein), and buffalo chicken wrap (313 calories, 39g protein) are the lowest-calorie options with the most protein. High-protein keeps you full longer, which means you’re less likely to raid the snack drawer at 3pm. The key is picking something you actually like eating, because the best meal prep is the one you’ll stick with.
Psst — I use recipes like these in my weekly meal plan. It’s 5 high-protein recipes (breakfast, lunch + 3 dinners) with one grocery list. Want it?
New FREE plan every Saturday. Unsubscribe anytime.
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