Healthy Meal Prep Lunch Recipes

Meal prepping is one of the easiest and best ways to eat healthy. Planning and making healthy meals and snacks ahead of time gives you no excuses to stop for takeout or eat something that's not so good for you. Try out these healthy meal prep lunch recipes to set yourself up for the week.

Most Popular

Weight-Loss Cabbage Soup

Rating: 4.5 stars 17
Loaded with cabbage, carrots, bell pepper, tomato and plenty of seasoning, this healthy cabbage soup recipe packs in lots of flavor and is ultra-satisfying. This easy recipe makes a big batch for lunches or veggie-packed snacks all week. If you want to bump up the satisfaction factor even more, top with a little cheese or avocado.
By Carolyn Casner

Vegan Superfood Grain Bowls

Rating: 4.5 stars 7
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.
By Carolyn A Hodges, RD

Black Bean-Quinoa Bowl

Rating: 4 stars 13
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
Katie Webster
By Katie Webster

Spinach & Feta Turkey Meatballs with Herbed Quinoa

Rating: 4.5 stars 8
With a variety of flavors and textures (and a whopping 30 grams of protein!), these meal-prep bowls will keep you fueled all afternoon. The spinach and feta turkey meatballs are adapted from Turkey Burgers with Spinach, Feta & Tzatziki by Hilary Meyer. Look for premade tzatziki near the specialty cheeses and dips at your grocery store or make your own.
By Carolyn A Hodges, RD

Spinach & Strawberry Meal-Prep Salad

Rating: 5 stars 4
One of our most popular salad recipes, Spinach-Strawberry Salad with Feta & Walnuts, gets a makeover in these simple yet totally satisfying meal-prep spinach salad bowls. They require minimal prep and can be customized to your taste. Swap in roasted salmon for the chicken thighs, and almonds or pecans for the walnuts, and use any fresh berry that looks good at your market.
By Carolyn A Hodges, RD

Slow-Cooker Vegetable Soup

Rating: 4 stars 16
Make this low-calorie vegetable soup recipe with ease in this load-and-go crock pot recipe. After simmering away in the slow cooker, portion it into individual serving containers and store in the fridge or freezer for fast, healthy lunches or an easy, satisfying snack. This weight-loss vegetable soup fills you up without a lot of calories, plus it's an easy way to eat more vegetables.
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By EatingWell Test Kitchen

Chipotle-Lime Cauliflower Taco Bowls

Rating: 4.5 stars 7
A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos by Carolyn Malcoun. To cut down on prep time for these healthy taco bowls, 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.
By Carolyn A Hodges, RD

Roasted Vegetable & Black Bean Tacos

Rating: 4.5 stars 6
These hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty no one will miss the meat or dairy.
By Sylvia Fountaine

Egg Salad Lettuce Wraps

Rating: 4.5 stars 3
We love the retro vibe of these egg salad lettuce wraps. Iceberg lettuce makes a perfect low-carb swap for bread to serve the egg salad.
Katie Webster
By Katie Webster

Sweet Potato, Kale & Chicken Salad with Peanut Dressing

Rating: 5 stars 1
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).
By Carolyn A Hodges, RD

Chopped Veggie Grain Bowls with Turmeric Dressing

Rating: 3.5 stars 3
In about 10 minutes, you can prep a week's worth of lunches using 4 simple ingredients from your local specialty grocery store. To minimize prep, we're taking advantage of prechopped fresh veggie mix and frozen quinoa (which heats in the microwave in under 5 minutes). These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a reduced-calorie diet.
By Carolyn A Hodges, RD

Garlic Hummus

Rating: 5 stars 10
This classic hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) makes this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.
By Devon O'Brien
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Inspiration and Ideas

25 Vegetarian Lunch Ideas That Can Help Reduce Inflammation
Packed with fiber, plant-based protein and plenty of veggies, these tasty vegetarian lunch ideas deliver the nutrients your body needs to fight off inflammation.
20 High-Protein Soups for Work
These soup recipes are perfect for dinner, but they're just as delicious the next day to pack for lunch! With at least 15 grams of protein per serving, these soups will help you feel energized to take on the rest of your work day.
Spinach & Artichoke Salad with Parmesan Vinaigrette
Rating: 3 stars 3

Inspired by the classic warm party dip, this simple salad can be served up right away or divided into small lidded containers for a week of delicious lunches. To keep the hard-boiled eggs tasting fresh, we suggest adding them to your salad just before serving or in the morning before packing your lunch to go.