20 Healthy Meal Prep Lunch Ideas for the Week Ahead

These healthy meal prep lunch ideas for the week ahead will save you time and money. The recipes are tasty too!

This post may contain affiliate links, which means I may receive a commission if you click on a link and purchase something. As an Amazon Associate I earn from qualifying purchases.


If you need meal prep ideas for lunch for the week we've got all the healthy recipes you could ever want! #mealprep

Meal Prep Lunch Ideas

If you eat out at lunch time you can save yourself a stash of cash as well as improving your diet by meal prepping your lunch instead.

Here’s our pick of the best healthy meal prep lunch ideas from around the web to get you started!

And a top tip for you, most of these recipes make four portions to see you through Thursday, if you know you’ll get bored eating the same lunch every day then pick out two with common ingredients so you can mix and match instead.

And just in case you’re wondering, yes you canmeal prep sandwiches without them going soggy! We have some delicious options for you near the end of the list so scroll down to see them!


Weekly Meal Planner Makes Meal Prep Easy
Keep track of your meal prep plans

Meal prepping requires a little organization so why not get off to a strong start with this fabulous Meal Prep Planner!

Inside there is room to plan out your weekly breakfast, lunch and dinner meals for a whole year, as well as space to jot down the things you need to buy from the store. The planner is 6×9 inches so it’s the perfect size to drop in your purse and take with you when you go shopping.

There’s room in the back to keep track of your goto recipes so they’re always right there in your planner when you need them.

Italian Chicken Meal Prep Bowls

Italian Chicken Meal Prep Bowls

Found it here >> Easy Peazy Mealz

This delicious meal prep lunch option is packed full of yummy veggies and seasoned with classic Italian spices. It’s SUPER easy to make so a good option to try if you have just started meal prepping.

Don’t miss our other Chicken Meal Prep Bowls

Chicken Salad Mason Jar Salads with No-Mayo Dressing

Chicken Salad Mason Jar Salads with No-Mayo Dressing

Found it here >> Kristine’s Kitchen

Some say that you haven’t really meal prepped until you’ve tried your hand at a mason jar salad or two! This one combines chicken with apples and grapes and is topped with leafy greens.

Here’s a mason jar meal prep tip, if you LOVE lettuce then make sure you use 32oz wide mouth jars to make sure you can fit it all in!

If you need some 32 oz Mason Jars you can find some here.

Not sure which containers you need?
Check out our list of the Best Plastic Meal Prep Containers

Meal Prep Vegetarian Kung Pao Quinoa Bowls

Meal Prep Vegetarian Kung Pao Quinoa Bowls

Found it here >> Fit Foodie Finds

Quinoa is a great alternative to rice and pasta and can be dressed up in so many different ways you could eat it for lunch all week and still have a different meal every day. This buddha bowl recipe looks totally delicious and could easily be eaten at home or at work.

Banh Mi Bowls with Lemongrass Meatballs

Banh Mi Bowls with Lemongrass Meatballs

Found it here >> Pinch of Yum

Case in point. Here’s another quinoa based lunch bowl recipe that’s totally different to the one that came before it!

Turkey Sausage & Sweet Potato Lunch Bowls

Turkey Sausage & Sweet Potato Lunch Bowls

Found it here >> Sweet Peas and Saffron

If sausage is your thing then you are going to LOVE these sausage and sweet potato lunch bowls. Add in some mixed veggies and you have a wholesome meal to keep you going through that afternoon slump!

Turkey Spinach Pinwheels Meal Prep

Turkey Spinach Pinwheels Meal Prep

Found it here >> Damn Delicious

If you love sandwiches (or you have kids to meal prep for) then check out these yummy pinwheels. They’re super easy to prepare so a great choice for a weekend when you can’t fit in your full meal prep session.

Meal Prep Taco Salad Lunch Bowls

Meal Prep Taco Salad Lunch Bowls

Found it here >> Kristine’s Kitchen

These yummy taco bowls are filled with taco beef, cheese, lettuce, black beans and corn and topped with salsa!

Greek Chicken Meal Prep Bowls

Greek Chicken Meal Prep Bowls

Found it here >> Damn Delicious

How about the taste of Greece to liven up your lunches this week? The Greek yoghurt tzatziki sauce is packed full of protein and probiotics to help look after your tummy.

Buddha In A Jar

Buddha In A Jar

Found it here >> Delish

Don’t restrict your mason jars to just salad, because they’re a great way to make a portable Buddha lunch too!

Healthy Thai Coconut Quinoa Bowls

Healthy Thai Coconut Quinoa Bowlsmeal-prep-lunch-3

Found it here >> Fit Foodie Finds

If you’re looking for vegetarian lunches check this one out. It’s packed full of the tastes of Thailand and the protein comes from the sweet potato and peanut butter.

Thai Chicken Wraps Meal-Prep Bistro Boxes

Thai Chicken Wraps Meal-Prep Bistro Boxes

Found it here >> Gimme Delicious

Here’s another Thai lunch option, but this one is packed inside a delicious Starbucks-style wrap. Of course this meal prep version is a fraction of the cost and much more healthy!

Meal Prep Balsamic Tempeh & Roasted Vegetable Quinoa Bowls

Meal Prep Balsamic Tempeh & Roasted Vegetable Quinoa Bowls

Found it here >> Simple Quinoa

For the ultimate in meal prep multi-tasking you have to learn to love sheet pan meals, just like this delicious “eat the rainbow” lunch bowl!

Meal Prep Sandwiches

A lot of readers are asking for meal prep sandwiches you can make in advance, so we’re extending our lunch ideas list to add in some yummy bread based options too!

If you ask me a sandwich is two slices of bread with a filling inside, so that’s what I’m sharing.

And just in case you’re wondering how you can meal prep sandwiches without them going soggy here are a couple of tips for you:

  • Protect the bread: When you layer in your fillings put dry ingredients like cheese next to the bread, or an oil-based spread like mayo.
  • Assemble it when you’re ready to eat: If you have moist fillings then prep the components in your meal prep containers on Sunday and put it together just before you want to eat it.

Cucumber Sandwiches Meal Prep

Cucumber Sandwiches Meal PrepLet’s kick off this meal prep sandwiches collection with something nice and simple that even the kids will want in their lunch boxes… cucumber sandwiches! Check out the herb-mayo recipe that make these super tasty! They’ll be good in the fridge for up to three days.
Cucumber Sandwiches Meal Prep by Kitchen @ Hoskins

Grilled Marinated Tofu Sandwich

Grilled Marinated Tofu Sandwich If you’re looking for a vegan sandwich option try this grilled marinated tofu option. The finished tofu will last in the fridge for up to a week.
Grilled Marinated Tofu Sandwich by One Green Planet

Meal Prep Cranberry Turkey Sandwich

Meal Prep Cranberry Turkey SandwichWho says turkey and cranberry sauce can only be eaten at Thanksgiving? You can make this using leftovers if it happens to be the end of November, or make it from scratch the rest of the year!
Meal Prep Cranberry Turkey Sandwich by Skinny Fitalicious

Tempeh Vegan Club Sandwiches

Tempeh Vegan Club SandwichesHere’s another vegan option (that still tastes great even if you’re an omnivore!) This sandwich uses lemony garlic white bean spread and a sun dried tomato spread instead of mayo to add a flavourful kick!
Tempeh Vegan Club Sandwiches by Love and Lemons

Healthy Pumpkin Seed & Avocado Pesto Chicken Salad Sandwiches

Healthy Pumpkin Seed & Avocado Pesto Chicken Salad SandwichesIf you like a little pesto on your sandwich this is the recipe for you! It’s healthy and tastes great. Oh and it’s super versatile too, the avocado pesto can also be paired with pasta or even roasted sweet potatoes if you want to eat it for dinner!
Healthy Pumpkin Seed & Avocado Pesto Chicken Salad Sandwiches by Ambitious Kitchen

Green Goddess Veggie Sandwich

Green Goddess Veggie SandwichWell how can a rainbow sandwich like this not put a smile on your face when lunch time rolls by? If you’ve given up on sandwiches because the veggie option is always so dull and boring this will reignite the love for you!
Green Goddess Veggie Sandwich by Delish Knowledge

Parmesan Crusted Grilled Cheese Sandwich

Parmesan Crusted Grilled Cheese SandwichIf you think you can’t meal prep a grilled cheese you’d be wrong. Make it ahead of time and then simply reheat it any way you can when its time to eat… sandwich toaster, grill or microwave!
Parmesan Crusted Grilled Cheese Sandwich by Little Dairy on the Prairie

Smashed Chickpea Avocado Salad Sandwich with Cranberries + Lemon

Smashed Chickpea Avocado Salad Sandwich with Cranberries + LemonAnd let’s finish up our collection of amazing meal prep sandwiches with this little beauty! It takes just five minutes to prep and is packed with fiber to give you that afternoon energy boost!
Smashed Chickpea Avocado Salad Sandwich with Cranberries + Lemon by Ambitious Kitchen