This post is all about 10 healthy lunch meal prep recipes with tips on how to meal prep, recipes, to try, and products to make your life easier.
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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 recipes, you’ll have a full roster of recipes to rotate through that will save you time while keeping you on track with your goals.
These recipes were specifically chosen to be healthy, whole-ingredient, easy to prepare, and that will keep well in the fridge all week. Each one of them packs a flavor punch and will keep you excited for lunch hour day after day.
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 choices.
Meal prepping takes out the decision making through the week and keeps you prepared with a healthy lunch option, always on hand.
Want to get serious? Here are some of our favorite meal prepping tools:
Rubbermaid Brilliance BPA Free Food Storage Containers
W&P Stainless Steel Utensils & Silicone Carrying Case
Anova Sous Vide Precision Cooker
How we’re defining healthy
Everyone defines “healthy” differently. And so we should! There isn’t one single definition of healthy but we’re including our selection criteria so you know where we’re coming from.
Selection criteria:
- At least 80% fresh, whole-ingredients: focusing on whole foods results in nutrient dense recipes
- High is protein without being too high carbs: this combo will leave you feeling full and energized for the longest
- 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
10 Healthy Lunch Meal Prep Recipes
Recipe 1: Curry Chicken Salad with Crackers or Lettuce Cups
We have to admit, this recipe is number one for a reason, we come back to it week after week and never get sick of it. Curry chicken salad is filled with protein and is super satisfying, plus it keeps us full all afternoon long.
Curry Chicken Salad by The Real Food Dietitians
Our secret tips:
- Try using sous vide to cook the chicken. It’s easy and leave it’s 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 yoghurt
Recipe 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 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.
Juicy Chicken 101 by Sammy Pur
Our secret tips:
- Try adding new ingredients to mix up the flavor: pickled peppers, boiled potatoes, caperberries, roasted red peppers, the list could go on forever!
- Try dicing the veggies small and large and see which you prefer.
Recipe 3: Crudités with Smoked Chicken & Honey Mustard Dip
Having an extra busy (or extra lazy) week? This no-cook recipe hits just right and takes practically no time to prep at all.
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!
Recipe 4: Mediterranean Tuna Salad with Crackers or Lettuce Cups
Coming in at number for of 10 healthy lunch meal prep recipes, is tuna salad. It may sound a little boring, but this isn’t your typical recipe. This version is packed with flavor bombs like kalamata olives, radishes, and fresh herbs. Eat it scooped on crackers or rolled up into lettuce cups. Or even on a sandwich!
10-Min Mediterranean Tuna Salad by The Mediterranean Dish
Recipe 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 c 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 in meal prep containers
- Blend all dressing ingredients and store on the side until ready to enjoy
Tip: If the ingredient list seems too long, leave some things out. It will still be delicious!
Recipe 6: Tuna Pasta Salad with Peas
Why is this recipe a throwback to childhood? Tuna pasta salad always reminds me of school lunches, but in a surprisingly good way. This recipe is easy to make, super filling, and only gets better throughout the week.
Tuna Pasta Salad by Tastes Better From Scratch
Our secret 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.
Recipe 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.
Protein Chia Pudding by Real Food Whole Life
Our secret tips:
- Try doubling the portion 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!
Recipe 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.
Protein
- Hard boiled eggs
- Deli slice roll ups
- Sliced chicken breast
- Tofu or Tempeh
- Lentils or quinoa
Carb
- Crackers
- Pita
- Slice of bread
- Chocolate
- Dried fruit
Fat
- Nut butter
- String cheese
- Cheese slices
- Nuts
- Dressing or dipping sauce
Veggie/Fruit
- Sliced apple
- Grapes
- Clementine
- Carrot sticks
- Cucumber slices
- Sugar snap peas
Recipe 9: Avgolemono Soup (Greek Chicken Soup)
If you haven’t tried this greek chicken soup yet, get ready. 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 healthy for lunch.
Best-Ever Avgolemono Soup by Delish
Our secret tips:
- Keep it simple by buying rotisserie chicken and pre-chopped veggies.
- Try adding artichoke hearts for even more veggie goodness.
- Craving heat? Add a little chili flakes or oil over the top.
Recipe 10: Edamame Quinoa Bowls with Your Choice of Protein
Looking for something refreshing? Try making an Edamame Quinoa Bowl and let it become the base for whatever type of protein you prefere, whether tofu, shrimp, or tempeh.
Quick Edamame Quinoa Salad by Cooking for Peanuts
Our secret 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.
In conclusion, meal prep doesn’t have to take a long time to be good! With these 10 healthy lunch meal prep recipes on rotation you’ll save a ton of time while staying healthy and hitting your goals. Take the guesswork out of weekly meal decisions and give yourself something to look forward to all week long.
Let me know if you try any of the recipes in the comments below!
Hungry for more?
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- 67 Small Ways to Romanticize Your Life & Why To Do It
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