Fueling your week with nutritious, satisfying lunches doesn’t have to be complicated.
With some planning and the right recipes, you can stay on track with your health goals.
This 12-lunch-prep recipe collection is designed to save time, reduce stress, and bring variety to your routine.
Each recipe is balanced, easy to prepare, and perfect for busy weekdays.
Healthy Lunch Prep: 12 Quick Recipes For The Week
Here are 12 simple and healthy lunch prep recipes to help you stay on track during the week.
Whether packing for work or eating at home, these meals are quick, balanced, and easy to prep in advance.
Here’s a handy table showing each recipe’s prep time, cook time, and servings.
| Dish Name | Prep Time | Cook Time | Serves |
| 1. Mediterranean Quinoa Salad | 15 mins | 15 mins | 4 |
| 2. Black Bean and Corn Salad | 10 mins | 0 mins | 4 |
| 3. Broccoli Pesto Quinoa Salad | 20 mins | 15 mins | 4 |
| 4. Orzo Salad | 15 mins | 10 mins | 4 |
| 5. Sesame Soba Noodles | 10 mins | 6 mins | 2 |
| 6. Kale Salad | 10 mins | 0 mins | 2 |
| 7. Mediterranean Chickpea Salad | 10 mins | 0 mins | 4 |
| 8. Burrito Bowl | 15 mins | 10 mins | 4 |
| 9. Best Buddha Bowl | 20 mins | 15 mins | 4 |
| 10. Salmon Meal Prep For Two | 10 mins | 15 mins | 2 |
| 11. Meal Prep Pesto Chicken Pasta | 10 mins | 12 mins | 4 |
| 12. One-Pan Chicken And Veggie Meal Prep 2 Ways | 10 mins | 25 mins | 4 |
Recipe 1 – Mediterranean Quinoa Salad
Take a trip to the Mediterranean with this fresh, colourful quinoa salad. It’s a healthy lunch meal prep gem that’s light yet filling!
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 pint cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
Step 1: Rinse quinoa, then cook it with water in a saucepan. Boil, then mix on low, covered, for 15 minutes. Fluff and cool.
Step 2: Chop tomatoes, cucumber, olives, onion, parsley, and mint while quinoa cooks.
Step 3: Whisk olive oil, lemon juice, oregano, salt, and pepper for the dressing.
Step 4: Mix cooled quinoa, veggies, and herbs in a big bowl. Add dressing and toss.
Chef’s Tip: Sprinkle some feta or toasted pine nuts for a flavour kick.
Recipe 2 – Black Bean And Corn Salad
A zesty fiesta in a bowl, this salad is a lunchtime win. Perfect for quick and healthy meal prep that gets tastier as it sits!
Ingredients
- 1 can of black beans, drained and rinsed
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 red bell pepper, diced
- 1/2 red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons lime juice
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- Salt and pepper to taste
Instructions
Step 1: Prep corn, cook fresh, melt frozen, or drain canned.
Step 2: Mix beans, corn, bell pepper, onion, and cilantro in a bowl.
Step 3: Whisk lime juice, olive oil, cumin, salt, and pepper for dressing.
Step 4: Pour dressing over the mix and stir well.
Chef’s Tip: Pair with quinoa or rice for a heartier Meal Prep Meal.
Recipe 3 – Broccoli Pesto Quinoa Salad
This green-packed salad is bursting with flavour and goodness. A meal prep on fleek choice that stays fresh all week!
Ingredients
- 1 cup quinoa
- 2 cups water
- 2 cups broccoli florets
- 1 can of chickpeas, drained and rinsed
- 1/4 cup pesto
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
Step 1: Rinse quinoa, cook with water, boil, then mix covered for 15 minutes. Fluff and cool.
Step 2: Preheat oven to 400°F. Toss broccoli and chickpeas with olive oil, salt, and pepper. Roast 20-25 minutes.
Step 3: Mix pesto, lemon juice, salt, and pepper for dressing.
Step 4: Combine quinoa, roasted broccoli, chickpeas, and dressing. Toss it up.
Chef’s Tip: Add toasted almonds for a crunchy twist.
Recipe 4 – Orzo Salad
A fresh pasta salad that’s light but satisfying. This easy, small meal prep option doubles as a side or main!
Ingredients
- 1 cup orzo
- 2 cups water
- 1 pint cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh basil, chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
Step 1: Boil salted water, cook orzo per package, drain, and cool.
Step 2: Chop tomatoes, cucumber, and basil while orzo cooks.
Step 3: Whisk olive oil, lemon juice, oregano, salt, and pepper.
Step 4: Mix orzo, veggies, feta, and basil. Add dressing and toss.
Chef’s Tip: Toss in grilled chicken for extra protein.
Recipe 5 – Sesame Soba Noodles
Nutty noodles paired with crisp veggies, lunch just got exciting. A flexible, easy, small meal prep dish you’ll love!
Ingredients
- 8 oz. of soba noodles
- 2 tablespoons sesame oil
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon honey
- 1 teaspoon grated ginger
- 1 cup shredded carrots
- 1 cup snap peas, halved
- 1/4 cup green onions, chopped
- 1 tablespoon sesame seeds
Instructions
Step 1: Boil water, cook soba noodles per package, drain, and rinse with cold water.
Step 2: Whisk sesame oil, soy sauce, vinegar, honey, and ginger for dressing.
Step 3: Shred carrots, halve snap peas, and chop green onions.
Step 4: Mix noodles, veggies, and dressing. Sprinkle with sesame seeds.
Chef’s Tip: Top with grilled tofu or chicken for a protein boost.
Recipe 6 – Kale Salad
Greens get a sweet-tangy upgrade in this hearty salad. A healthy lunch meal prep pick that holds up all week!
Ingredients
- 1 bunch kale, stems removed and chopped
- 1/4 cup dried cranberries
- 1/4 cup toasted pumpkin seeds
- 1/4 cup carrot ginger dressing
Instructions
Step 1: Wash, dry, and chop kale into bite-sized pieces.
Step 2: Drizzle kale with olive oil and massage for 2-3 minutes to soften.
Step 3: Add cranberries and pumpkin seeds.
Step 4: Pour dressing over and toss everything together.
Chef’s Tip: Add Parmesan or roasted chickpeas for extra flair.
Recipe 7 – Mediterranean Chickpea Salad
Fresh, protein-rich, and oh-so-tasty, this salad’s a keeper. A quick and healthy meal prep dish that’s super satisfying!
Ingredients
- 1 can of chickpeas, drained and rinsed
- 1 pint cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
Step 1: Chop tomatoes, cucumber, onion, and parsley.
Step 2: Mix chickpeas and veggies in a bowl.
Step 3: Whisk olive oil, lemon juice, oregano, salt, and pepper.
Step 4: Pour dressing over salad and stir.
Chef’s Tip: Serve over quinoa or add grilled chicken for more heft.
Recipe 8 – Burrito Bowl
A flavour-packed bowl you can tweak to your liking. This meal prep on fleek option is a lunchtime crowd-pleaser!
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 can of black beans, drained and rinsed
- 1 cup corn kernels
- 1 red bell pepper, diced
- 1 avocado, sliced
- 1/4 cup salsa
- 1/4 cup Greek yoghurt (optional)
Instructions
Step 1: Rinse rice, cook with water, boil, then mix covered for 40 minutes. Fluff and cool.
Step 2: Prep beans, corn, bell pepper, and avocado.
Step 3: Layer rice, beans, corn, pepper, and avocado in a bowl. Top with salsa and yoghurt if using.
Chef’s Tip: Add grilled chicken or tofu for extra protein.
Recipe 9 – Best Buddha Bowl
A veggie-loaded bowl that’s as pretty as it is tasty. Perfect for a healthy lunch meal prep with a plant-based vibe!
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 sweet potato, diced
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1 tablespoon olive oil
- 1 teaspoon turmeric
- 1/4 cup tahini
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
Step 1: Rinse rice, cook with water, boil, then mix covered for 40 minutes.
Step 2: Preheat oven to 400°F. Toss sweet potato, broccoli, and cauliflower with oil, turmeric, salt, and pepper. Roast 25-30 minutes.
Step 3: Whisk tahini, lemon juice, salt, and pepper for the sauce.
Step 4: Layer rice and veggies in a bowl, drizzle with sauce.
Chef’s Tip: Sprinkle sesame seeds or fresh herbs for a flavour pop.
Recipe 10 – Salmon Meal Prep For Two
Simple, protein-packed, and delicious, lunch doesn’t get better. A quick and healthy meal prep option that reheats like a dream!
Ingredients
- 2 salmon fillets
- 1 cup brown rice
- 2 cups water
- 1 bunch of asparagus, trimmed
- 1 cup cherry tomatoes, halved
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
Step 1: Rinse rice, cook with water, boil, then mix covered for 40 minutes.
Step 2: Preheat oven to 400°F. Drizzle salmon with oil, season with salt and pepper. Place on a baking sheet with asparagus and tomatoes.
Step 3: Bake 15-20 minutes until the salmon’s done and the veggies are tender.
Step 4: Split rice, salmon, and veggies between two containers.
Chef’s Tip: Squeeze lemon juice over salmon for a zesty finish.
Recipe 11 – Meal Prep Pesto Chicken Pasta
Comfort food meets convenience in this hearty pasta. You can enjoy this meal prep, warm or cold!
Ingredients
- 8 oz penne pasta
- 2 chicken breasts, cooked and shredded
- 1 cup cherry tomatoes, halved
- 1 cup green beans, trimmed and halved
- 1/4 cup pesto
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
Step 1: Boil salted water, cook penne per package, drain, and cool.
Step 2: Shred chicken, halve tomatoes, and cut green beans.
Step 3: Mix pesto, olive oil, salt, and pepper for dressing.
Step 4: Combine pasta, chicken, veggies, and dressing. Toss well.
Chef’s Tip: Skip the chicken and add roasted peppers for a veggie twist.
Recipe 12 – One-Pan Chicken And Veggie Meal Prep 2 Ways
Two sauces, one pan, and lunch prep were fun and flavorful. An easy, small meal prep dish that cuts cleanup time!
Ingredients
- 2 chicken breasts, diced
- 1 cup broccoli florets
- 1 cup carrots, sliced
- 1 cup brown rice
- 2 cups water
- 1/4 cup teriyaki sauce (for one option)
- 1/4 cup chipotle-lime sauce (for the other option)
Instructions
Step 1: Rinse rice, cook with water, boil, then mix covered for 40 minutes.
Step 2: Heat oil in a skillet, cook diced chicken until browned. Set aside.
Step 3: In the same skillet, cook broccoli and carrots until tender, about 5-7 minutes.
Step 4: Divide rice, chicken, and veggies into four containers. Drizzle two with teriyaki, two with chipotle-lime.
Chef’s Tip: Swap chicken for tofu or chickpeas for a veggie version.
