21 Days Of Meal Prep Lunch Ideas (Hot & Cold)

Save time and money with these easy meal prep lunch ideas! Having done the meal prep on Sunday and having some healthy lunches ready in the fridge can take so much stress off of you.

This collection of simple lunch recipes includes power bowls, meal prep salads, wraps, soups and quick one-pan meals. Easy to meal prep, versatile, wholesome and SO delicious, these hot and cold lunch ideas prove that eating healthy isn’t just for those of us who can eat chicken and broccoli all week long.

I organized the meal prep ideas into hot lunches for when the weather is cold and you just need something to warm you up from the inside, and cold lunch ideas for those of you who don’t have a microwave at work or school.

Reheatable Meal Prep Lunch Ideas

Use a microwave to reheat these hot lunch ideas when at work. They’re super satisfying and comforting, yet also healthy.

1. Easy Sweet Potato Moussaka

I love this quick and easy moussaka skillet. Moussaka is perfect for meal prep as it usually makes a lot and stores well. Add some spice like crushed pepper flakes to the skillet, I like to serve this skillet with some yogurt garlic sauce on the side (can make it dairy-free by using dairy-free yogurt). You can also do some pickled jalapenos on top. The combination is unbelievably good.

How To Meal Prep

Truth is you can make this moussaka skillet for dinner and eat the leftovers for lunch for the next two days, it’s ready in about 30 minutes. But if you prefer, just meal prep the recipe on Sunday and divide it into containers.

Make sure to keep the yogurt sauce in a separate jar or container and to add to the plate after reheating.

2. Easy Lentil Soup

I love lentil soup during any season. It’s comforting, it’s healthy and it stores super well in the fridge. Plus it’s so easy to make and makes such a great lunch idea!

How To Meal Prep

To meal prep this soup for the entire week all you really need to do is double the recipe. It makes three servings and it will stay good in the fridge for about 5 days. If you have some leftovers, you can share with someone else or enjoy for dinner.

3. Healthy One-Pan Ground Turkey and Rice

Made with ground turkey, cooked rice and chickpeas this ground turkey recipe is filling, flavorful and great for lunch. It’s very easy to make and ready in about 30 minutes.

How To Meal Prep

All you need to do here is again, adjust the recipe to have as many servings as you need. The recipe makes three. Divide into airtight containers and store in the fridge, then reheat in the microwave.

4. Korean Ground Beef Bowls

Can you believe you can cook up these mouthwatering bowls in about 15 minutes? Cook up some plain rice in a pot and the ground beef in another skillet. This makes such a delicious and protein-packed option for lunch or dinner.

How To Meal Prep

Make sure to double the recipe to have for the next four days. Then divide into meal prep containers with cooked rice on the side. Reheat as is and enjoy with some green veggies on the side (you can pre-wash and keep in a separate container).

5. Creamy Tuna Pasta

This might not be the healthiest recipe, because pasta, but…It tastes SO amazing. And is pretty cheap too. Canned tuna, pasta of choice, cream cheese, garlic and some vegetables of choice all come together to make this wonderful easy tuna pasta and you can meal prep it for lunch or dinner too. When you make this you will be looking forward to lunch every day.

How To Meal Prep

Make more of it. Specifically, double the recipe. It will stay good for about four days in the fridge. Store in airtight containers and reheat in the microwave or on the stove if you have that option.

6. Protein-Packed Chicken and Chickpea Soup

Chicken soup is definitely one of my go-to lunches when the weather is cold. This homemade chicken soup recipe is packed with protein, it’s healthy and will leave you feeling satisfied.

How To Meal Prep

This homemade chicken soup recipe makes 4-5 servings and all you need to do is divide into airtight containers. It will stay good for four days or even longer. Reheat in the microwave when it’s time to eat and serve with a generous amount of freshly ground black peppers and thinly chopped parsley.

7. Healthy Ground Beef and Vegetables

This is a pretty fast and easy meal prep lunch recipe with ground beef, spices and extra vegetables. This recipe will be also the perfect filling for quesadillas or burritos.

How To Meal Prep

Cook the recipes as shown in the instructions (makes 3) and make some rice to go with it. Divide into meal prep containers and sprinkle some cheese on top if you’re not dairy-free. Store in the fridge and reheat in the microwave for an easy delicious hot lunch.

8. Homemade Chicken Noodle Soup

As you can tell, I love chicken soup. And this version with noodles is no exception. It’s comforting, tasty and very healthy.

How To Meal Prep

Portion the soup into airtight containers and reheat in the microwave. The soup makes 4 servings and will be good for at least four days.

9. 15-Minute Red Curry Noodles

Time for something vegan that you can actually reheat. These coconut curry noodles are made with tofu and vegetables and make such a comforting, flavorful lunch.

Meal Prep and Storage Tips

The noodles will actually soak up most of the coconut milk, so you might need to add a little bit of water when reheating. Otherwise – the recipe makes three servings and you can store it in airtight containers in the fridge for about 3 days.

10. Easy Ground Beef and Rice Skillet

Another recipe that you can easily make with ground meat and rice! Add in some mushrooms and some fresh herbs to make this comforting meal for the week.

Meal Prep and Storage Tips

Double the recipe to make for the next four days. Portion into containers, close and store in the fridge for up to 4 days.

11. Spicy Feta Pasta

Remember feta pasta? This one is made on the stove, is spicy and SO good. Vegetarian, ready in about 12 minutes this pasta recipe makes a great easy lunch option.

Meal Prep Tip

The biggest tip here: make more of it. The recipe is for only one serving, so make sure to adjust to however many days you’d like to have this pasta for. It will be good for at least 3 days, so plan accordingly and store in an airtight container in the fridge.

12. Chicken With Bulgur and Sauerkraut

Fine, this one might sound very weird, but it is an amazing recipe with sauerkraut, chicken and whole grains. It’s such an easy recipe too and great to enjoy for lunch or dinner. You can make it spicy, you can leave out the spice…It will be good either way.

Meal Prep

This is truly the perfect meal prep recipe for the week as it makes a lot and stays tasty over 4-5 days. Portion out and store in the fridge.

Cold Meal Prep Lunch Ideas

You don’t need a microwave to enjoy food, try some of these healthy cold lunch ideas!

13. 5-Minute Mediterranean Meal Prep Bowl

You can choose to make everything yourself or use store-bought hummus and tzatziki for these delicious Mediterranean bowls. Packed with flavor, fiber and antioxidants, this vegan lunch idea will become a favorite!

How To Meal Prep

The recipe makes one serving, so be sure to adjust the ingredients to as many servings as you need. As you’ll see in the meal prep instructions, it’s best to use whole cherry tomatoes and to not add dressing to the salad. In fact, don’t toss the salad at all – chop the cucumbers, scallions and parsley, add the whole cherry tomatoes and keep them like that. Store in meal prep containers for about 3-4 days.

14. Healthy Lunch Muffins With Feta And Spinach

I love, love, love these muffins for lunch. Two of them, some veggies on the side and I’m done. These healthy spinach and feta muffins are perfect for your lunch box and are such a great meal prep recipe.

To Meal Prep

The recipe makes enough for three days (6 muffins), but they will stay good in the fridge for about 4 days. So, either bake again in the middle of the week or adjust the servings to as many as you’ll need throughout the week. I love the muffins just as they are, but you can also serve with some chopped cucumbers or whatever vegetables or fruit you like on the side.

15. Meal Prep Cobb Salad

A healthy cobb salad that you can meal prep! That’s the kind of lunch I love. Satisfying, filling, doesn’t make me want to take a nap. This chicken cobb salad is low carb and packed with protein thanks to the eggs and chicken.

Meal Prep Tip

Double the recipe to make for four days. As noted in the recipe, don’t use dressing and go for whole cherry tomatoes when meal prepping the salad. The best day to meal prep is to turn it into salad jars. Start with the olive oil, then olives, chicken, eggs, then the cucumbers and cherry tomatoes and greens on top. I recommend leaving out the avocado. When lunchtime rolls around, pour the meal prep salad jar into a bowl and toss. Easy and delicious!

16. Leftover Chicken Gyros Bowls

If you’ve got some rotisserie chicken, you can make these gyro bowls in 20 minutes and you’ll be happy you did. They’re absolutely delicious and super healthy too! If you don’t have leftover chicken – just cook some chicken thighs or breast on the stove. This will take you no more than 15 minutes.

Meal Prep Tip

The recipe makes just one serving, so you will need to adjust the recipe to however many servings you want to make. These bowls will stay good for at least four days in the fridge. Make sure to not add any dressing and leave the cherry tomatoes whole. Skip the avocado as it won’t be good after a day. Portion out into meal prep containers and store in the fridge.

17. Anti-Inflammatory Salmon Salad

Reduce inflammation and stay healthy with this tasty salmon salad. It’s flavorful, fresh and healthy.

How To Meal Prep

To make ahead, the best way to prepare this salad is to turn it into salad jars. Start with the olive oil, salmon, sweet potatoes, then add the radishes, cucumbers and greens. Skip the avocado. At lunch, transfer salad into bowls and toss.

18. Meal Prep Falafel Bowls

These meal prep bowls are satisfying, plant-based and packed with fiber and antioxidants. They taste amazing and are easy to prepare because you’ll be baking the falafels and not frying them.

How To Meal Prep

Bake the falafels and portion out into meal prep containers, making sure to not add dressing or chopped tomatoes. Use whole cherry tomatoes in the salad and store tzatziki separately. The recipe will be good for about 4 days.

19. Tuna Chickpea Meal Prep Bowls

You wouldn’t expect this combination of ingredients to work, but it does. The recipe is so tasty, very healthy and pretty cheap as well.

How To Meal Prep

This recipe makes 3 servings and will store well for 3 days. Prepare the chickpea and tuna mixture, hummus on the side and the cabbage on the other side. Leave out the avocado.

20. Meal Prep Chicken Lettuce Wraps

Chicken lettuce wraps, but Mediterranean-style. These are light, healthy and make a super tasty lunch.

Meal Prep Tip

Prepare the chicken, zucchini and hummus. Wash and air dry the lettuce and cherry tomatoes. Chop cucumbers and onions. Store in airtight containers, without assembling the wraps. They will be good for about 3-4 days.

21. Mediterranean Salmon Salad

Use baked salmon, fresh and roasted vegetables and feta cheese to make this incredible salmon salad. It’s full of flavor, protein, fiber and antioxidants.

Meal Prep Tip

This recipe makes one serving, so adjust to your needs during the week. The best way to meal prep this salmon salad is to make it into salad jars. Start with dressing, feta cheese, salmon, roasted vegetables, cucumbers, radishes, whole cherry tomatoes and greens on top. When it’s time to eat – toss in a bowl and enjoy!

How Long Will These Meal Prep Lunches Last

These meal prep lunches will stay good for at least 3 days in the fridge. Most will definitely make it to four days – which I find perfect for the workweek.

If you need to, you can always choose to meal prep again in the middle of the week – Wednesday or Thursday. Choose a meal that takes less time and effort and you’re good to go!