Sunday afternoon, two hours, five days of lunches. That’s the deal. Every week I meal prep lunches because the alternative is standing in front of the open refrigerator at noon, overwhelmed, eventually grabbing cheese and crackers or ordering DoorDash for the third time this week.
Meal prep lunch ideas are everywhere online, but half of them don’t account for how food actually tastes after sitting in the fridge for four days. Soggy salads. Rubbery eggs. Sad pasta. Not helpful.
These are the meal prep lunches I rotate through, tested over two years of feeding myself and occasionally my husband. They hold up in the fridge, reheat without tragedy, and taste like real food by Thursday.
What Makes Good Meal Prep Lunch
Before the recipes, some principles:
It has to reheat well. Microwaves are reality for most of us. Anything that turns to mush or rubber in the microwave is out.
It has to taste good on day four. Fresh is easy. The challenge is whether chicken still has texture and vegetables still have structure after sitting.
It should be relatively quick to assemble. If meal prep takes four hours, it defeats the purpose. Everything here takes 30 minutes to an hour of active cooking time.
Protein is non-negotiable. Lunch has to fuel you through the afternoon slump. That means adequate protein, not just carbs and vegetables.
Variety across the week helps. Eating the exact same thing five days straight gets old. I prep two or three options and rotate.
Now, the recipes.
Grain Bowls and Salads
1. Mediterranean Chicken Bowls
Prep time: 40 minutes
Makes: 5 servings
Fridge life: 5 days
The Mediterranean flavor profile handles fridge storage beautifully. Lemon, olive oil, and herbs taste good cold or reheated.
Ingredients:
- 2 lbs boneless skinless chicken thighs
- 2 tablespoons olive oil
- 1 tablespoon dried oregano
- 1 teaspoon garlic powder
- Salt and pepper
- 2 cups uncooked quinoa or rice
- 1 cucumber, diced
- 1 pint cherry tomatoes, halved
- 1 cup kalamata olives
- 1 cup crumbled feta
- Hummus (store-bought is fine)
Method:
Season chicken thighs with oregano, garlic powder, salt, and pepper. Cook in olive oil over medium-high heat, about 6-7 minutes per side until internal temperature reaches 165F. Let rest, then slice.
Cook quinoa according to package directions. Let cool slightly.
Divide quinoa among five containers. Top with sliced chicken, cucumber, tomatoes, olives, and feta. Add a portion of hummus to each container.
Reheating: Remove feta and hummus if desired before microwaving 90 seconds. Or eat cold.
2. Burrito Bowl Prep
Prep time: 45 minutes
Makes: 5 servings
Fridge life: 5 days
This is basically Chipotle at home. The cilantro lime rice makes it.
Ingredients:
- 2 cups rice
- Juice of 2 limes
- 1/4 cup chopped cilantro
- 1.5 lbs ground beef or turkey
- 1 packet taco seasoning (or homemade equivalent)
- 2 cans black beans, drained and rinsed
- 1 bag frozen corn, thawed
- Salsa
- Shredded cheese
- Optional: sour cream, guacamole
Method:
Cook rice. When done, stir in lime juice and cilantro. Set aside.
Brown meat, drain if needed, add taco seasoning according to packet directions.
Heat black beans in a small pot or microwave.
Divide rice among containers. Top with seasoned meat, beans, corn, salsa, and cheese. Keep sour cream and guacamole in separate small containers if including.
Reheating: 90 seconds covered. Stir halfway through.
3. Asian Peanut Noodle Bowls
Prep time: 30 minutes
Makes: 5 servings
Fridge life: 4 days
These taste best cold, which makes them perfect for meal prep. The peanut sauce coats everything beautifully.
Ingredients:
- 1 lb rice noodles or lo mein noodles
- 1 lb edamame (shelled, frozen)
- 2 cups shredded red cabbage
- 2 carrots, julienned or shredded
- 1 red bell pepper, sliced thin
- Green onions
Peanut sauce:
- 1/2 cup peanut butter
- 3 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon honey
- 2 cloves garlic, minced
- Water to thin
Method:
Cook noodles according to package. Rinse with cold water to stop cooking. Toss with a little sesame oil to prevent sticking.
Cook edamame according to package.
Whisk peanut sauce ingredients together, adding water until it reaches pourable consistency.
Divide noodles among containers. Top with edamame, cabbage, carrots, and bell pepper. Drizzle with peanut sauce or pack sauce separately.
Serving: Best eaten cold. Can microwave 60 seconds if you prefer warm.
Protein-Heavy Options
4. Greek Turkey Meatballs with Tzatziki
Prep time: 45 minutes
Makes: 5 servings
Fridge life: 5 days
These meatballs hold up remarkably well. The tzatziki keeps them moist when reheating.
Ingredients:
- 2 lbs ground turkey
- 1 cup breadcrumbs
- 1 egg
- 4 cloves garlic, minced
- 2 teaspoons dried oregano
- 1 teaspoon cumin
- 1/2 cup crumbled feta
- Salt and pepper
Tzatziki:
- 1.5 cups Greek yogurt
- 1 cucumber, grated and squeezed dry
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 tablespoon dill
- Salt
Method:
Preheat oven to 400F. Mix turkey, breadcrumbs, egg, garlic, spices, feta, salt, and pepper. Roll into golf ball-sized meatballs. Place on sheet pan. Bake 20-25 minutes until internal temp reaches 165F.
Mix tzatziki ingredients. Store separately from meatballs.
Serve meatballs over rice, couscous, or salad greens. Add cucumber, tomatoes, olives if desired.
Reheating: Microwave meatballs 90 seconds. Add tzatziki after reheating.
5. Sheet Pan Chicken Fajitas
Prep time: 35 minutes
Makes: 5 servings
Fridge life: 5 days
Everything cooks on one pan. The peppers and onions hold up perfectly.
Ingredients:
- 2 lbs chicken breast, sliced into strips
- 3 bell peppers (mixed colors), sliced
- 2 onions, sliced
- 3 tablespoons olive oil
- 2 tablespoons chili powder
- 1 tablespoon cumin
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt
- Tortillas
- Toppings: cheese, sour cream, salsa, guacamole
Method:
Preheat oven to 425F. Toss chicken strips with half the oil and half the spices. Toss peppers and onions with remaining oil and spices. Spread on sheet pan, keeping chicken and vegetables in separate sections.
Roast 20-25 minutes, stirring vegetables halfway through, until chicken is cooked through.
Divide among containers. Pack tortillas and toppings separately.
Reheating: Microwave filling 90 seconds. Warm tortillas 15 seconds.
6. Honey Garlic Salmon with Vegetables
Prep time: 30 minutes
Makes: 4 servings
Fridge life: 3-4 days
Salmon is tricky because it can dry out, but this honey garlic glaze helps it stay moist.
Ingredients:
- 4 salmon fillets (6 oz each)
- 1 lb broccoli florets
- 1 lb baby potatoes, halved
- 3 tablespoons olive oil
- Salt and pepper
Glaze:
- 3 tablespoons honey
- 3 tablespoons soy sauce
- 4 cloves garlic, minced
- 1 tablespoon olive oil
Method:
Preheat oven to 400F. Toss potatoes with 2 tablespoons oil, salt, and pepper. Spread on sheet pan. Roast 15 minutes.
Mix glaze ingredients. Toss broccoli with remaining 1 tablespoon oil.
Add broccoli to pan with potatoes. Place salmon fillets on pan. Brush salmon with glaze. Roast 12-15 minutes until salmon is cooked through.
Divide among containers. Brush remaining glaze on salmon before storing.
Reheating: Microwave 60-90 seconds at 50% power to prevent drying out.
Soups and Stews
7. Slow Cooker Chicken Tortilla Soup
Prep time: 15 minutes active, 6-8 hours slow cooker
Makes: 6 servings
Fridge life: 5 days
Soups are meal prep MVPs. This one gets better as it sits.
Ingredients:
- 1.5 lbs boneless skinless chicken breasts
- 2 cans black beans, drained
- 1 can fire-roasted diced tomatoes
- 1 can corn, drained
- 4 cups chicken broth
- 1 small can diced green chiles
- 1 tablespoon cumin
- 1 tablespoon chili powder
- 1 teaspoon garlic powder
- Salt and pepper
- Juice of 1 lime
Toppings: Tortilla strips, avocado, sour cream, cheese, cilantro
Method:
Place chicken in slow cooker. Add beans, tomatoes, corn, broth, chiles, and spices. Cook on low 6-8 hours or high 3-4 hours.
Remove chicken, shred with forks, return to soup. Stir in lime juice.
Portion into containers. Pack toppings separately.
Reheating: Microwave 2-3 minutes, stirring halfway.
8. Italian Wedding Soup
Prep time: 45 minutes
Makes: 6 servings
Fridge life: 5 days
The tiny meatballs take some effort but they’re worth it.
Ingredients:
Meatballs:
- 1 lb ground Italian sausage
- 1/2 cup breadcrumbs
- 1 egg
- 3 cloves garlic, minced
- 1/4 cup parmesan
Soup:
- 8 cups chicken broth
- 1 cup acini di pepe or orzo pasta
- 4 cups chopped escarole or spinach
- 2 eggs, beaten
- Parmesan for serving
Method:
Mix meatball ingredients. Roll into small balls (about 30). Brown in batches in a large pot, set aside.
Add broth to pot, bring to boil. Add pasta, cook until almost done (check package time). Add greens, cook 2 minutes. Add meatballs back.
Slowly drizzle beaten eggs into simmering soup while stirring, they’ll form ribbons.
Reheating: 2-3 minutes, stir once.
Sandwiches and Wraps
9. Mason Jar Salads (Done Right)
Prep time: 30 minutes
Makes: 5 jars
Fridge life: 5 days
The layering order is everything. Dressing on bottom, sturdy ingredients in the middle, delicate greens on top.
Layering order (bottom to top):
- Dressing (2-3 tablespoons)
- Hearty vegetables (carrots, celery, peppers, cucumbers)
- Protein (chicken, chickpeas, hard-boiled eggs)
- Grains or beans
- Lighter vegetables (tomatoes, corn)
- Cheese, nuts, seeds
- Greens (packed on top)
One favorite combo:
- Ranch dressing
- Diced cucumber and celery
- Grilled chicken chunks
- Corn
- Cherry tomatoes
- Shredded cheddar
- Bacon bits
- Romaine
To eat: Dump into a bowl or shake vigorously.
10. Chicken Salad Three Ways
Prep time: 25 minutes
Makes: 5 servings
Fridge life: 4 days
One base recipe, three flavor variations. Serve on bread, crackers, or greens.
Base:
- 3 cups cooked shredded chicken (rotisserie works great)
- 1/2 cup mayonnaise
- 1 tablespoon Dijon mustard
- Salt and pepper
Classic: Add 1/2 cup diced celery, 2 tablespoons chopped chives
Curry: Add 1 tablespoon curry powder, 1/4 cup raisins, 2 tablespoons chopped cashews
Buffalo: Replace mayo with 1/4 cup mayo + 1/4 cup buffalo sauce, add 2 tablespoons crumbled blue cheese
Pack with your choice of bread, crackers, or wrap.
Low-Carb Options
11. Egg Muffin Cups
Prep time: 30 minutes
Makes: 12 muffins (4 servings)
Fridge life: 5 days
These are dense and filling. Three make a complete lunch.
Ingredients:
- 12 eggs
- 1/4 cup milk
- Salt and pepper
- 1 cup chopped spinach
- 1/2 cup diced bell pepper
- 1/2 cup crumbled cooked bacon or sausage
- 1/2 cup shredded cheese
Method:
Preheat oven to 350F. Grease a 12-cup muffin tin.
Whisk eggs, milk, salt, and pepper. Divide spinach, pepper, meat, and cheese among muffin cups. Pour egg mixture over, filling each 3/4 full.
Bake 20-25 minutes until set in center.
Cool before storing. Keeps best in a single layer.
Reheating: 30-45 seconds, watch carefully to avoid rubbery texture.
12. Cauliflower Fried Rice with Chicken
Prep time: 30 minutes
Makes: 4 servings
Fridge life: 4 days
The cauliflower rice actually holds up better than regular rice in the fridge.
Ingredients:
- 2 bags cauliflower rice (about 24 oz total)
- 1 lb chicken breast, diced small
- 3 tablespoons sesame oil
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 1 cup frozen peas and carrots
- 3 eggs, scrambled
- 4 tablespoons soy sauce
- Green onions
Method:
Heat 1 tablespoon sesame oil over high heat. Cook chicken until done, about 6-7 minutes. Remove.
Add remaining oil. Saute garlic and ginger 30 seconds. Add peas and carrots, cook 2 minutes. Add cauliflower rice, cook 5-7 minutes until tender.
Push everything to one side, scramble eggs on the empty side. Mix together. Add chicken back. Stir in soy sauce.
Top with green onions.
Reheating: 90 seconds, stir once.
Leftovers-Friendly
13. Unstuffed Pepper Bowls
Prep time: 35 minutes
Makes: 5 servings
Fridge life: 5 days
All the stuffed pepper flavors without the fussy assembly.
Ingredients:
- 1.5 lbs ground beef
- 1 onion, diced
- 3 bell peppers, diced
- 3 cloves garlic
- 1 can crushed tomatoes
- 1 can diced tomatoes
- 2 cups cooked rice
- 1 teaspoon Italian seasoning
- Salt and pepper
- Shredded cheese
Method:
Brown beef with onion. Add peppers and garlic, cook 3-4 minutes. Add tomatoes and seasoning. Simmer 15 minutes.
Stir in cooked rice. Top with cheese before storing.
Reheating: 2 minutes covered.
14. Thai Peanut Chicken Lettuce Wraps
Prep time: 25 minutes
Makes: 4 servings
Fridge life: 4 days
Keep filling and lettuce separate until eating.
Ingredients:
- 1.5 lbs ground chicken
- 1 tablespoon sesame oil
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger
- 1/3 cup soy sauce
- 3 tablespoons peanut butter
- 2 tablespoons rice vinegar
- 1 tablespoon sriracha
- 1/2 cup shredded carrots
- Butter lettuce leaves
- Chopped peanuts, cilantro
Method:
Cook ground chicken in sesame oil, breaking up as it cooks. Add garlic and ginger, cook 1 minute.
Mix soy sauce, peanut butter, rice vinegar, and sriracha. Add to chicken, stir until coated. Add carrots.
Pack filling in containers. Pack lettuce leaves separately.
Serving: Spoon filling into lettuce cups. Top with peanuts and cilantro.
15. Antipasto Protein Boxes
Prep time: 20 minutes
Makes: 5 servings
Fridge life: 5 days
No cooking required. Just assembly.
Per box:
- 3 oz sliced salami or prosciutto
- 2 oz fresh mozzarella
- 1/4 cup marinated artichoke hearts
- 1/4 cup olives (mixed)
- 1/4 cup roasted red peppers
- Handful cherry tomatoes
- 2 oz crackers (packed separately to stay crisp)
- Optional: hummus or pesto
Arrange in divided containers or bento boxes. These stay good all week because nothing needs to be cooked or reheated.
Meal Prep Tips That Actually Help
Glass containers are worth the investment. They don’t stain, they reheat evenly, and they last longer than plastic. The initial cost hurts, but you’ll save money not replacing warped plastic containers.
Label with the date. A piece of masking tape and a Sharpie. You’ll forget which container you made when.
Don’t prep food you won’t eat. Sounds obvious, but I’ve thrown away plenty of meal prep that sounded good on Sunday and lost its appeal by Wednesday. Stick to things you actually enjoy.
prep components, not just complete meals. Sometimes I prep a big batch of protein and grains separately. Assembling fresh each day takes 3 minutes and keeps things more interesting.
Sunday prep doesn’t have to be Sunday. Whatever day works for you. I actually do Wednesday and Sunday now because five days of the same food was too much for me.
Your freezer is your friend. Soups, meatballs, and grain bowls freeze well. Double a batch and stash some for a week you don’t have time to prep.
Two hours on Sunday saves two hours of daily decision fatigue. That math works for me. Pick three of these recipes this week and see how it goes.
