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  5. 28 Make-Ahead Lunches That Can Help You Lose Weight

28 Make-Ahead Lunches That Can Help You Lose Weight

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD January 23, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Meal-Prep Chili-Lime Chicken Bowls

Whether you're looking for pack-and-go salads you can bring along to the office or flavorful bowls for a day of working from home, these lunches will be ready for you whenever you need them. All of the recipes in this mix of reheatable soups, veggie-packed salads and tasty grain bowls are low in calories and high in fiber, so you can enjoy something light but satisfying to get you through the day. Recipes like our Mediterranean Chickpea Quinoa Bowl and Meal-Prep Chili-Lime Chicken Bowls are healthy ways to prep-ahead and meet your nutritional goals.

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Spicy Weight-Loss Cabbage Soup

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Based on a popular weight-loss plan, this healthy cabbage soup recipe gets tons of flavor and a metabolism-boosting kick from spicy chiles.

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Mediterranean Chickpea Quinoa Bowl

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Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab & go lunches all week long.

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Vegan Superfood Grain Bowls

Vegan Superfood Buddha Bowls
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This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.

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Chipotle Chicken Burrito Bowl with Cauliflower Rice

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This easy-to-make and meal-prep burrito bowl is even better than takeout! You'll never miss the carbs in this protein-packed, super-flavorful meal that replaces the cilantro-lime rice with cauliflower rice. We love this with chicken but it would be just as delicious with shrimp.

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Meal-Prep Chili-Lime Chicken Bowls

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Skip takeout and whip up these equally delicious, and easy-to-make burrito bowls at home. They're great for a fast and easy dinner or as meal-prep lunches to pack for work throughout the week.

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Falafel Tabbouleh Bowls with Tzatziki

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Meal-prepping a week's worth of lunches doesn't need to take hours in the kitchen. These Greek-inspired meal-prep bowls can be prepared in just 10 minutes and only require 4 ingredients--greens, falafel, tabbouleh and tzatziki. We love going to our local specialty grocery store for fast shortcut ingredients like these. The high-fiber falafel and tabbouleh will help to keep you feeling satisfied all afternoon.

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Teriyaki Tofu Rice Bowls

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With a handful of shortcut ingredients from your local specialty grocery store, you can prepare an entire week's worth of high-fiber meals in about 15 minutes. Look for precooked wild rice packets to cut down on prep time. Plus, wild rice is a good source of fiber and each pouch of cooked rice heats in 3 minutes. Topping these bowls with prebaked tofu also cuts down on the time it takes to make this quick meal-prep lunch.

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Chopped Rainbow Salad Bowls with Peanut Sauce

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Make good use of crunchy and colorful seasonal produce in these meal-prep-friendly vegetable bowls. With just 30 minutes of prep, you get four healthy lunches that are ready to grab-and-go. We use bulgur, which cooks faster and is higher in fiber than brown rice, but you could swap in quinoa (or any hearty whole grain). Feel free to add chopped cooked chicken, shrimp or tofu for extra protein.

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Lemon-Roasted Vegetable Hummus Bowls

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Brimming with colorful roasted vegetables, these plant-based meal-prep lunch bowls are high in fiber to keep you full through the afternoon. The easy roasted veggies are based on a popular recipe from our sister magazine (see Associated Recipes). Feel free to use your favorite store-bought hummus to cut down on prep time, or make a batch of your own (see Tip). You can also sub in an 8-ounce microwaveable quinoa pouch to minimize cooking.

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Chipotle-Lime Cauliflower Taco Bowls

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A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos (see Associated Recipes). To cut down on prep time, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you'll need one 8-ounce pouch for this recipe) instead of cooking quinoa.

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Chicken Caprese Pasta Salad Bowls

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Pasta salad is a classic summer side dish, but adding protein (leftover grilled chicken is perfect here) and extra greens makes it a super-satisfying lunch. We use baby spinach, but arugula or baby kale works too. Top with a bright and tangy basil vinaigrette just before serving. The great news is that these easy meal-prep lunches take just 20 minutes to prepare--that's 4 days of lunches in less than 30 minutes.

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Indian Grain Bowls with Chicken & Vegetables

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Look forward to a week of healthy, flavorful lunches with these high-protein meal-prep grain bowls. We're using bulgur wheat, which cooks up quickly and is higher in fiber than rice, but feel free to swap in any whole grain you prefer. The bowls are topped with broiled chicken (from our popular Indian-Spiced Chicken Pitas recipe) and cilantro chutney (see Associated Recipes). To balance the heat of the chutney, dress these bowls with a squeeze of fresh lime juice just before serving.

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Loaded Mediterranean Chicken-Quinoa Salad

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Turn simple precooked ingredients into a delicious one-dish meal, high in fiber and with plenty of protein to keep you feeling satisfied.

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Rice & Bean Freezer Burritos

Rice & Bean Freezer Burritos
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Save money and sodium when you make a batch of homemade frozen burritos. Mashing the beans and mixing them with tomatoes, cheese and jalapeños before filling the healthy burritos means you get all the ingredients in each bite. Serve with your favorite toppings--we like sour cream, salsa and hot sauce.

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Meal-Prep Falafel Bowls with Tahini Sauce

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These quick Mediterranean-inspired couscous bowls come together in 20 minutes thanks to healthy convenience items like frozen falafel and steam-in-bag fresh green beans. Whisk together the simple tahini sauce while the other ingredients cook.

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Vegan Burrito Bowls with Cauliflower Rice

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These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Make them early in the week for grab-and-go meals when days are busy. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time.

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Edamame & Veggie Rice Bowl

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The ingredients in this vegan grain bowl recipe can be prepped ahead for an easy lunch to pack for work. The tangy citrus dressing is a refreshing flavor with the sweet caramel of the roasted sheet-pan veggies.

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Roasted Veggie & Tofu Brown Rice Bowl

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A healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce.

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Meal-Prep Roasted Vegetable Bowls with Pesto

Meal-Prep Roasted Vegetable Bowls with Pesto
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Your co-workers will be jealous when you pull out this healthy lunch of roasted veggies and brown rice. Put together 4 lunches when you have time and you will have packable lunches (or ready-to-eat dinners) for several days--just grab a container on your way out the door in the morning.

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Norma's Mushroom Barley Soup

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Long-simmered marrow bones give this soup its luxurious flavor. The texture of the finished soup is hearty--bordering on a soupy risotto.

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Quinoa-Black Bean Salad

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Enjoy this quinoa and black bean salad as a delicious and quick vegetarian main dish or as a side for grilled chicken or steak. And don't forget the leftovers! They make an easy lunch on the go.

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Roasted Salmon Rice Bowl with Beets & Brussels

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Roasting vegetables and salmon together on one sheet pan while the rice cooks makes an easy, satisfying meal packed with protein, whole grains and veggies. To ensure that you're getting 100 percent whole grains, look for a wild rice blend that consists of wild and brown rice.

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Roasted Veggie Mason Jar Salad

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This vegan mason jar salad is easy to pack up and take for lunch. Layering the creamy cashew sauce into the bottom of the jar ensures that your big, bold power salad won't become wilted by the time you're ready to eat.

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Vegan Grain Bowl

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This easy grain bowl has so much to love--sweet potatoes, protein-packed chickpeas, creamy avocado and homemade tahini dressing. Make the full recipe on the weekend and pack into individual serving containers for ready-to-go lunches for work all week.

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Meal-Prep Cilantro-Lime Chicken Bowls

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Prep all four servings of this easy recipe at once for ready-to-eat dinners or packable lunches for the rest of the week. If you don't like a lot of heat, try using mild chili powder, and leave out the jalapeño from the rice.

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Vegan Kale Caesar Salad with Tofu Croutons

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Swapping tofu for the bread in these meal-prep Caesar salad bowls bumps up the satiety factor with 18 grams of protein. These crispy tofu croutons originally appeared in Lauren Grant's recipe for Diabetic Living magazine (see Associated Recipes). Lacinato kale, also known as dinosaur kale or Tuscan kale, has flat, dark green-blue leaves--and its tenderness makes it perfect for eating raw, like in this salad.

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Sweet Potato, Kale & Chicken Salad with Peanut Dressing

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These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).

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Spring Green Salad with Hard-Boiled Eggs

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This salad capitalizes on fresh spring produce and gets a simple protein boost from hard-boiled eggs. Meal-prep this healthy lunch salad by mixing the salad base together and simmering a batch of hard-boiled eggs on the weekend. Then you'll be ready to just add one or two eggs with a drizzle of tangy vinaigrette for the simplest spring salad-to-go.

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    Everything in This Slideshow

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    View All

    1 of 28 Spicy Weight-Loss Cabbage Soup
    2 of 28 Mediterranean Chickpea Quinoa Bowl
    3 of 28 Vegan Superfood Grain Bowls
    4 of 28 Chipotle Chicken Burrito Bowl with Cauliflower Rice
    5 of 28 Meal-Prep Chili-Lime Chicken Bowls
    6 of 28 Falafel Tabbouleh Bowls with Tzatziki
    7 of 28 Teriyaki Tofu Rice Bowls
    8 of 28 Chopped Rainbow Salad Bowls with Peanut Sauce
    9 of 28 Lemon-Roasted Vegetable Hummus Bowls
    10 of 28 Chipotle-Lime Cauliflower Taco Bowls
    11 of 28 Chicken Caprese Pasta Salad Bowls
    12 of 28 Indian Grain Bowls with Chicken & Vegetables
    13 of 28 Loaded Mediterranean Chicken-Quinoa Salad
    14 of 28 Rice & Bean Freezer Burritos
    15 of 28 Meal-Prep Falafel Bowls with Tahini Sauce
    16 of 28 Vegan Burrito Bowls with Cauliflower Rice
    17 of 28 Edamame & Veggie Rice Bowl
    18 of 28 Roasted Veggie & Tofu Brown Rice Bowl
    19 of 28 Meal-Prep Roasted Vegetable Bowls with Pesto
    20 of 28 Norma's Mushroom Barley Soup
    21 of 28 Quinoa-Black Bean Salad
    22 of 28 Roasted Salmon Rice Bowl with Beets & Brussels
    23 of 28 Roasted Veggie Mason Jar Salad
    24 of 28 Vegan Grain Bowl
    25 of 28 Meal-Prep Cilantro-Lime Chicken Bowls
    26 of 28 Vegan Kale Caesar Salad with Tofu Croutons
    27 of 28 Sweet Potato, Kale & Chicken Salad with Peanut Dressing
    28 of 28 Spring Green Salad with Hard-Boiled Eggs

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    28 Make-Ahead Lunches That Can Help You Lose Weight
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