16 Healthy Meal-Prep Recipes That Will Change Your Lunches (2024)

These healthy meal-prep recipe ideas are packed with protein and perfect for all skill levels!

16 Healthy Meal-Prep Recipes That Will Change Your Lunches (1)

by Sidney Yang–Updated Dec 31, 2022

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16 Healthy Meal-Prep Recipes That Will Change Your Lunches (2)

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Home/Cook / Recipes RoundUp / 16 Healthy Meal-Prep Recipes That Will Change Your Lunches

By Sidney Yang

Updated Dec 31, 2022

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16 Healthy Meal-Prep Recipes That Will Change Your Lunches (3) New: Meal PlannerPlan your weekly meals instantly from anywhere on the webTry the Meal Planner!

16 Healthy Meal-Prep Recipes That Will Change Your Lunches (4)

16 Healthy Meal-Prep Recipes That Will Change Your Lunches (5)

16 Healthy Meal-Prep Recipes That Will Change Your Lunches (6)

Who says eating healthy has to be difficult? Here is a selection of our favorite healthy meal-prep recipes. Packed with protein there are perfect for all skill levels! You’ll be covered for your lunches on the go or quick meals if youwork from home. Enjoy!

16 Healthy Meal-Prep Recipes That Will Change Your Lunches (7)

Meal-Prep Lunch Recipes: 16 Healthy Meal-Prep Recipes for Your Lunches on the Go

1. Honey Garlic Chicken Bites

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

Honey garlic chicken bites is the easiest dinner to throw together! Make it all in one skillet and let the flavors blow your mind!
Cooking time: 12 minView recipe >> Save to recipe box

2. Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

These delicious chicken meatballs are easy to put together for the ultimate meal prep lunch.
Cooking time: 15 minView recipe >> Save to recipe box

3. Quinoa Cucumber Salad

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

Cucumber quinoa salad recipe with a simple lemon and olive oil dressing is a wonderful salad that's perfect with any meal.
Cooking time: 0 minView recipe >> Save to recipe box

4. Corn Pasta Salad with Ham and Creamy Dressing

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

This Creamy Corn Pasta Salad is perfect for sharing at any summer gathering! Try this pasta salad with ham and creamy dressing for a quick, fresh, and delicious meal any time of the year.
Cooking time: 10 minView recipe >> Save to recipe box

5. 15-Minute Meal-Prep Salmon and Asparagus in Garlic Lemon Butter Sauce

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

This easy salmon meal prep recipe is a great way to guide yourself into a healthier lifestyle.
Cooking time: 20 minView recipe >> Save to recipe box

6. Creamy Broccoli Salad Meal Prep

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

A light and filling broccoli salad meal prep that’s easy to pull together with the beautiful and fresh combinations of fresh broccoli, savory bacon, and creamy dressing. This broccoli salad is easy to make and full of bright flavors!
Cooking time: 5 minView recipe >> Save to recipe box

7. Easy Chicken Salad

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

This easy chicken salad is undoubtedly a crowd-pleasing salad recipe! Make this classic chicken salad for lunch, a picnic, or a potluck!
Cooking time: 0 minView recipe >> Save to recipe box

8. Chicken Spinach Pasta Salad Meal-Prep

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

This spinach chicken pasta salad meal prep makes a healthy, satisfying lunch on the go. You can make this amazing chicken pasta salad in less than 15 minutes flat!
Cooking time: 10 minView recipe >> Save to recipe box

9. 15-Minute Pepper Steak Stir Fry Meal Prep

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

Thismeal preppepper steak stir-fry recipetastes better than take-out. You'll love our pepper steak stir-fry meal prep!
Cooking time: 10 minView recipe >> Save to recipe box

10. Easy Meal Prep Keto Breakfast

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

This keto breakfast recipe is packed with protein and so convenient for busy mornings - The perfect meal-prep option for on the go.
Cooking time: 12 minView recipe >> Save to recipe box

11. Cheesy Chicken Fritters

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

Stack these chicken fritters up in your lunch box for easy meal prep during the week!
Cooking time: 20 minView recipe >> Save to recipe box

12. Creamy Spinach Chicken Meal Prep with Zucchini Noodles

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

This spinach chicken meal prep recipe is colorful, packed full of flavor, and ready in 30 minutes or less!
Cooking time: 20 minView recipe >> Save to recipe box

13. Meal Prep Cajun Shrimp and Veggies

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

This easy Meal Prep shrimp recipe with veggies is a spicy one-pan recipe that’s ready in just 20 minutes and perfect for meal prepping!
Cooking time: 20 minView recipe >> Save to recipe box

14. 25 Easy Healthier Meal Ideas for Lunch

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

These healthy lunch recipes are delicious, satisfying, and portable. Enjoy!
Cooking time: 0 minView recipe >> Save to recipe box

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

This Tuscan chicken meal prep recipe is a restaurant quality lunch ready in 30 minutes or less
Cooking time: 20 minView recipe >> Save to recipe box

16. Meal Prep Chicken Spinach Cauliflower Salad

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

This meal prep chicken spinach and cauliflower salad is light, delicious, and super easy to make. Perfect to make ahead for lunch!
Cooking time: 0 minView recipe >> Save to recipe box

17. Chickpea Quinoa Salad Meal Prep

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

This chickpea quinoa salad meal prep is full of good-for-you ingredients, and so easy to prepare!
Cooking time: 10 minView recipe >> Save to recipe box

18. Meal Prep – Roasted Chicken and Sweet Potato

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

The chicken and sweet potato roasted to crisp perfection are perfect for meal prepping throughout the week.
Cooking time: 20 minView recipe >> Save to recipe box

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

These meal prep chicken patties are so easy to put together and make the perfect protein addition to your meal prep lunch!
Cooking time: 15 minView recipe >> Save to recipe box

20. Meal Prep Garlic Butter Chicken Meatballs with Zucchini Noodles

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

Cheesy, juicy and so flavorful: Every bite of this easy chicken meal prep recipe is simply sensational!
Cooking time: 15 minView recipe >> Save to recipe box

21. 15 Minute Meal Prep Garlic Butter Steak with Zucchini Noodles

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

Tender, juicy and so flavorful: Every bite of this easy meal prep recipe is simply sensational!
Cooking time: 10 minView recipe >> Save to recipe box

22. Broccoli Meal Prep Salad {Low-Carb / Keto}

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

This broccoli salad meal prep recipe is our idea of meal-prep perfection!
Cooking time: 0 minView recipe >> Save to recipe box

23. Lettuce Wrap Sandwich with Ham, Tomato and Mozzarella

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

This low-carb Lettuce Wrap Sandwich is the perfect option for lunch on the go. Paleo, gluten-free and keto friendly!
Cooking time: 0 minView recipe >> Save to recipe box

24. Shrimp Meal-Prep with Zucchini Noodles

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

Shrimp Meal Prep with Zucchini Noodles! A healthy lime garlic shrimp made with zucchini noodles and fresh salsa in 15 minutes.
Cooking time: 15 minView recipe >> Save to recipe box

25. Garlic Ginger Shrimp Meal Prep with Quinoa and Tomato Salsa

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

Quick, simple and nutritious - your meal is packed for the entire week!
Cooking time: 10 minView recipe >> Save to recipe box

26. Spring Roll Meal Prep Bowls for the Week

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

Eating great all week is as easy as opening the fridge!
Cooking time: 20 minView recipe >> Save to recipe box

27. Greek Chicken Meal Prep Bowls

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

Enjoy an inexpensive and well-balanced lunch option for all week long.
Cooking time: 20 minView recipe >> Save to recipe box

28. Meal Prep Grilled Chicken Veggie Bowls

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

Ready to hit the refresh button on your workweek lunches?
Cooking time: 15 minView recipe >> Save to recipe box

29. Quinoa Cucumber Mason Jar Salad

eatwell101.com16 Healthy Meal-Prep Recipes That Will Change Your Lunches

A portable, portion-control lunch you can enjoy everywhere on the go.
Cooking time: 0 minView recipe >> Save to recipe box

Did you make one of these meal-preprecipesfor lunches? Please share on your social media using our hashtag #eatwell101!

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16 Healthy Meal-Prep Recipes That Will Change Your Lunches (2024)

FAQs

What are 7 healthy lunches? ›

What you eat for lunch is almost as important as what you eat for breakfast.
  • Avocado and egg sandwich. ...
  • Summer rolls with peanut sauce. ...
  • Quinoa pear salad with spinach, cranberries and pecans. ...
  • Protein Salad. ...
  • Loaded Vegetable Sandwich. ...
  • Lentil vegetable soup. ...
  • Chicken burrito bowl with rice and beans.
Aug 30, 2023

What are 3 keys to successful meal prepping? ›

Follow these three steps and you'll be planning and prepping nutritious and delicious meals that fit your preferences and lifestyle!
  • Step 1: Make a Menu. First, think about your approach to meal planning — do you: ...
  • Step 2: Stock Your Pantry and Freezer with the Five Food Groups. ...
  • Step 3: Keep a Running Grocery List.
Jul 18, 2019

What are best foods for meal prepping? ›

On your meal prep day, focus first on foods that take the longest to cook: proteins like chicken and fish; whole grains like brown rice, quinoa, and farro; dried beans and legumes; and, roasted vegetables.

What should I eat for lunch to lose belly fat? ›

Incorporate belly-fat-burning foods

There are a number of foods that have been shown to help reduce belly fat, including eggs, artichokes, avocado, peanuts and chickpeas. Try to include at least one or a combination of these foods at lunchtime.

How do I meal prep to lose weight? ›

Meal prep for weight loss includes using cooking methods that experts recommend for a balanced diet. This entails broiling, baking, grilling, and roasting instead of frying. People can also season their food with herbs, spices, and lemon juice instead of store-bought sauces.

Is meal prep for 5 days healthy? ›

One important note though: as long as you cook meals properly, food will be perfectly safe to eat within seven days. However, by day five, it might not be as tasty. If there's one number to remember from this cheat sheet, it's four. Most meals are good (safe AND tasty) in the fridge for up to four days.

How do I make a healthy meal plan? ›

A healthy eating plan:
  1. Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products.
  2. Includes lean meats, poultry, fish, beans, eggs, and nuts.
  3. Limits saturated and trans fats, sodium, and added sugars.
  4. Controls portion sizes.

What is a simple 3 course meal? ›

A three-course meal will generally contain an appetizer or salad, a main dish, and a dessert. While there's some debate on the components of a five-course meal, it often contains hors d'oeuvres, an appetizer, a salad, an entrée, and a dessert.

What is not good to meal prep? ›

What foods should you not meal prep?
FoodReason
Egg-based sauces and mayonnaiseThe ingredients may separate or curdle when defrosted or reheated.
Cream-based products, such as custard and yoghurtThe ingredients will separate when frozen and the texture will change.
9 more rows
Sep 1, 2022

What not to do when meal prepping? ›

How to meal prep: 6 mistakes to avoid
  1. USING CHEAP PLASTIC CONTAINERS. ...
  2. YOU PREP WAY TOO MUCH. ...
  3. YOU'RE MAKING THINGS TOO COMPLICATED. ...
  4. BATCH COOKING ONE THING FOR A WHOLE WEEK. ...
  5. NEGLECTING TO SEASON. ...
  6. OVER OILING.
Sep 11, 2023

What is the healthiest thing to eat for lunch? ›

The 10 Best Healthy Lunch Foods to Eat
  • Farro. ...
  • Veggie Burgers. ...
  • Ricotta Cheese. ...
  • Black Beans. ...
  • Avocado. ...
  • Hummus. ...
  • Apples. There's some truth to the old saying that an apple a day keeps the doctor away. ...
  • Whole-Grain Bread. One of the best upgrades you can make to a lunch sandwich is to swap white bread for whole grains.
Aug 9, 2022

What is a healthy thing to have for lunch? ›

Choose from pasta or rice salads, homemade protein pots, hearty soups or filling wraps and sandwiches. Pack your lunchbox full of nutritious ingredients and look forward to a midday meal that not only tastes great, but is good for you too.

What is a good and healthy lunch? ›

Grilled Chicken Salad: Grilled chicken salad is a great lunch option that is packed with protein and fiber. You can make it with mixed greens, grilled chicken, cherry tomatoes, cucumber, and avocado. Top it off with a light vinaigrette dressing for a delicious and healthy lunch.

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