Meal Prep Lunch Ideas

29 Most Popular Lunch Meal Prep Ideas

Lunches are, by far, the most meal prepped meal of the day. These 29 lunch meal prep ideas are some of our favorite recipes AND most of them cost under $4 to make. I like to call these, "recession proof recipes." With just a little planning, intentional grocery shopping, and only an hour of time budgeted on your calendar, you can have tasty lunch meal prep recipes for the week. Do any of these healthy lunch ideas check the box for you?

Because we get so many questions about meal prepping for lunch, we broke this article up into three sections:

  1. Cold (No-Heat) Lunch Meal Prep Ideas
  2. Hot Meal Prep Lunch Ideas (recipes you can reheat)
  3. Soups and Chili
29 Most Popular Lunch Meal Prep Ideas Pin
29 Healthy Lunch Ideas

I've sifted through 300+ meal prep lunch recipes on the blog to curate this list of the 29 most popular meal prep lunch ideas. These recipes will have you looking forward to your more boring sandwiches! Spending 30 minutes-1 hour on the weekend prepping these recipes is going to make a huge difference through the week.

Meal Prep Hacks:

  1. Use pre-cut & washed veggies- carrot sticks, cabbage slaw, and pre-riced cauliflower are super convenient on meal prep day!
  2. Buy a pre-cooked rotisserie chicken- shred it and use in multiple meals
  3. Use pre-made dressings and dips- cuts down on prep time
  4. Just portion stuff out- when I'm really short on time I made bento-style boxes and add my favorite meats, cheese, veggies and dip
  5. Bix box stores often have sales and lower price by volume... buy in bulk and freeze when possible

Cold (No-Heat) Lunch Meal Prep Ideas

With healthy grains, vegetables and proteins, these cold meal prep ideas are perfect if you're in construction, transportation, aviation, etc. Anywhere that doesn't have easy access to a microwave or countertop oven. Making them ahead will ensure that you get an extra serving of veggies in your day! From meal prep bowls to jar salads, these healthy lunch ideas are tasty and easy to prep.

Be sure to stay in touch on Instagram or YouTube for daily meal prep ideas

Korean Beef Bowl
Chipotle Brown Rice Grain Bowl
Chicken Caesar Wrap Bento Boxes

Which of these recipes are your favorite so far? Leave a comment below and let us know

Hot Meal Prep Lunch Ideas (recipes you can reheat)

Kung Pao Chicken

Kung Pao Chicken

Kung Pao Chicken

No need to order takeout with this easy Kung Pao Chicken that delivers Asian flavor with nutty-spicy flavors in a low-glycemic sauce. Served over fiber-rich brown rice this recipe is perfect for lunch or dinner on the go and reheats in a pinch!
Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Course: dinner, Lunch, Main Dish
Cuisine: Asian
Keyword: Chicken, dinner, gluten free, lunch
Servings: 4 meals
Calories: 473kcal
Author: Meal Prep on Fleek


  • 1 tablespoon olive oil
  • 1 ½ lbs. boneless skinless chicken breast cut into 1 inch pieces
  • 2 small bell peppers diced
  • 5-6 dried red chiles
  • cup chopped green onion + extra for topping
  • 2 tablespoon chopped roasted peanuts
  • 1 ½ cups uncooked instant brown rice

For Sauce

  • ¼ cup low sodium soy sauce
  • 2 tablespoon rice vinegar
  • 2 tablespoon toasted sesame oil
  • 1 tablespoon Now Real Food® Organic 1:1 Monk Fruit Sweetener
  • 1 teaspoon corn starch


  • Cook rice according to package directions. Divide the cooked rice between small compartments of 4 teal meal prep containers.
  • Heat olive oil in a large pan over medium-high heat for 1 minute. Add chicken and cook for 8 minutes, turning halfway through cooking.
  • Drain liquid from the pan and return to the stove over medium heat. Add bell pepper, chilies, and green onion. Cook for 5 minutes, stirring occasionally.
  • Whisk together ingredients for the sauce in a small bowl until cornstarch is dissolved. Pour sauce over chicken and vegetables. Reduce heat to medium-low. Simmer for 3-4 minutes, until sauce is thickened.
  • Divide brown rice between small compartments of 4 MPOF teal containers. Divide kung pao chicken between large compartments.



Calories: 473kcal | Carbohydrates: 39g | Protein: 59g | Fat: 16g | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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Soups and Chili

Healthy lunch ideas come in all shapes and sizes! Check out these easy soup and chili lunch ideas

White Chicken Chili
vegan lentil soup 2

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