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.

Staff Picks

 Spicy Weight-Loss Cabbage Soup

Rating: Unrated
25
Based on a popular weight-loss plan, this healthy cabbage soup recipe gets tons of flavor and a metabolism-boosting kick from spicy chiles.

Vegan Superfood Buddha Bowls

Rating: Unrated
3
This nutrient-packed vegan Buddha 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.

Mason Jar Power Salad with Chickpeas & Tuna

Rating: Unrated
1
This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.

Slow-Cooker Vegetable Soup

Rating: Unrated
13
Make a big batch of low-calorie veggie-packed soup 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.

Greek Meatball Mezze Bowls

Rating: Unrated
3
With a variety of flavors and textures (and a whopping 30 grams of protein!), these Mediterranean-inspired meal-prep bowls will keep you fueled all afternoon. The turkey meatballs are adapted from Greek 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 (see Associated Recipes).

Chipotle-Lime Cauliflower Taco Bowls

Rating: Unrated
2
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.

Black Bean-Quinoa Buddha Bowl

Rating: Unrated
4
Treat your Buddha bowl to a vacation south of the border! This black bean and quinoa Buddha bowl has the usual hallmarks of a taco salad, minus the greasy fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.

Chickpea & Quinoa Buddha Bowl

Rating: Unrated
4
It seems Buddha bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!

Lemon-Roasted Vegetable Hummus Bowls

Rating: Unrated
2
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.

Chopped Rainbow Salad Bowls with Peanut Sauce

Rating: Unrated
1
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.

Garlic Hummus

Rating: Unrated
6
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.

Colorful Roasted Sheet-Pan Veggies

Rating: Unrated
2
These easy roasted vegetables will give your plate a pop of color. Give the cubes of butternut squash a head start for 10 minutes to soften in the oven before adding in the other veggies. The broccoli, peppers and onion are naturally more tender than the butternut squash and cook more quickly. That way everything ends up finishing at the same time.

Inspiration and Ideas

A Month of Healthy Meal-Prep Lunch Ideas for Work

These easy meal-prep lunch ideas pack up well and can be made ahead of time. Prep your lunches on Sunday so all you have to do on busy weekday mornings is grab your meal and go.

20 Lunches Under 400 Calories Perfect for Meal Prep

Low-calorie recipes—including buddha bowls, whole-grain pasta salads, sandwiches & wraps—that are just as good packed up for lunch as they are fresh. No soggy salads over here!

Vegan Burrito Bowls with Cauliflower Rice

Rating: Unrated
2

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.