Simplify your week with this buffet style meal prep hack that combines proteins, starches, veggies, and sauces into four unique lunches. Each box is balanced, flavorful, and ready in minutes.
If you've been slacking on meal prep lately because it feels like too much, or you're just tired of tracking every macro, this approach is a lifesaver. When life gets busy, buffet style prepping helps you:
- Save time on the weekends
- Keep meals varied (no food boredom here)
- Eat intuitively without stressing over exact numbers
- Avoid skipping meal prep altogether (which usually leads to higher food costs and less nutritious choices)
The key is to pick a few quick-cooking or pre-cooked ingredients and then use meal prep containers with multiple compartments. These help keep your food organized and sauces separate, so nothing gets soggy by midweek.
Buffet Style Meal Prep Ingredients
- 4 oz. sliced cooked Italian sausage
- 4 oz. baked chicken strips
- 4 oz. baked tofu, cubed
- 2 oz. cooked gluten-free pasta
- 1 ½ cups cooked rice
- ½ cup drained chickpeas
- 1 cup roasted broccoli
- 1 cup roasted golden baby potatoes
- 2 cups baby spinach
- 1 cup grape or cherry tomatoes
- ⅓ cup guacamole
- ⅓ cup salsa
- ⅓ cup marinara sauce
- ⅓ cup tahini sauce
- ¼ cup shredded Parmesan cheese
Customization Ideas
One of the best things about this style is the flexibility:
- Grains: Sub white rice with brown rice, quinoa, or couscous.
- Proteins: Swap chicken for tofu, beans, shrimp, or beef.
- Veggies: Use whatever is seasonal or on sale-think zucchini, asparagus, or green beans.
- Sauces: Don't love tahini? Try ranch, hummus, or a vinaigrette instead.
- Plant-based: Skip the sausage and cheese, and add more beans or tofu.
Box Combo #1
Chicken-Based
white rice + baked chicken + salsa + guacamole
Box Combo #2
Tofu Based (vegan-friendly)
white rice + tofu + tahini + cherry tomatoes + spinach
Box Combo #3
Meat-Based
pasta + sausages + pasta sauce + spinach + parmesan cheese
Box Combo #4
Chickpea-Based (vegan-friendly)
roasted potatoes + chickpeas + tahini + spinach + cherry tomatoes
Storage & Reheating
- Fridge: Store prepped boxes in airtight containers for up to 4 days.
- Freezer: Proteins like chicken or sausage can be frozen separately for up to 2 months, then thawed and added later.
- Reheat: Microwave for 2-3 minutes, adding sauces or fresh toppings (like guacamole) after heating.
FAQs
Do I have to use all these ingredients at once?
Not at all. Pick 2 proteins, 1 grain, 1-2 veggies, and a sauce. The idea is to keep it simple and balanced.
How do I keep avocado or guacamole from browning?
Add a squeeze of lime juice and store it in the smallest compartment or a sealed condiment cup.
Is this good for kids?
Yes! Kids love variety. You can swap in milder sauces, shredded cheese, or fruit to make it more kid-friendly.
👉 Want to stop stressing about planning every week? Try the Workweek Lunch Meal Planner for new recipes, ready-to-go grocery lists, and an easier way to stay consistent with meal prep.
Ingredients
- 4 oz. sliced cooked Italian sausage
- 4 oz. baked chicken strips
- 4 oz. baked tofu cubed
- 2 oz. cooked gluten-free pasta
- 1 ½ cups cooked rice
- ½ cup drained chickpeas
- 1 cup roasted broccoli
- 1 cup roasted golden baby potatoes
- 2 cups baby spinach
- 1 cup grape or cherry tomatoes
- ⅓ cup guacamole
- ⅓ cup salsa
- ⅓ cup marinara sauce
- ⅓ cup tahini sauce
- ¼ cup shredded Parmesan cheese
- 4 meal prep containers
Instructions
To make lunch boxes: Combine a protein, starch, veggies, and sauce from each bento box or use the following combinations to create four unique lunches.
- Before preparing, make sure that your pasta, rice, chicken, sausages, tofu, potatoes and broccoli are cooked if they weren't purchased pre-cooked or frozen.
- Box 1: pasta, marinara, and Italian sausage in large compartment + spinach and shredded cheese in small compartments.
- Box 2: rice + chicken strips in the large compartment, salsa + guacamole in small compartments.
- Box 3: potatoes, garbanzo beans, tahini in the large compartment, roasted broccoli + cherry tomatoes in small compartments.
- Box 4: rice, tofu, tahini sauce in the large compartment, spinach + cherry tomatoes in small compartments.
Notes
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