Welcome back to another meal prep article here on Your Healthy Beginning! Today, we’re getting into the best meal prep recipes for lunches. All recipes are under 500 calories and are the perfect dishes to get you through your busy week. Ready to get into it?
What is Meal Prepping?
So you started on a health kick and now you want to get into meal prepping, but what is it? Meal prepping is when you make your meals ahead of time for the week or few days ahead.
Typically, meal prep is done on the weekend to get you through the Monday-Friday work week (or whatever work schedule you have). Since most people aren’t home during the day, lunch is often the meal people are prepping for.
Ideally, meal prep dishes will have a protein, carb, and veggie. Dairy is always optional if it makes sense, but those big three are something to look for when picking your meal prep recipes. Lucky for you I found them for you 😉
Store-Bought vs Homemade Meal Prep
Something I’ve noticed in the stores recently is pre-made meal prep kits in the grocery store. Although this seems like a good idea and a big time saver, I still wouldn’t recommend it.
First off, you’re paying WAY more than you would if you just made it yourself. Secondly, those types of pre-made meals are often filled with preservatives, which no one’s trying to have! So, even though you’re saving time, you’re spending more money on a lower-quality item.
When to Meal Prep & How Often
As previously mentioned, taking the weekend to meal prep is probably your best bet. Of course, you want to adjust this based on your work schedule.
The food you meal prep will probably be good for a week, so you want to make sure you’re enjoying them within that timeframe. With that being said, you’re looking at meal prep about once a week.
Best Lunch Meal Prep Options
At the end of the day, is there really a bad option? Not really, unless you’re getting desperate and making yourself a week’s worth of peanut butter sandwiches.
With that being said, some of the best options for meal prepping is stir-fries. Stir fries are an easy way to get all those veggies, protein and carbs in really not that much time. Another great option is a salad in a jar. The secret with these is all in the packing. Make sure to check out the recipes below for tips on how to avoid a soggy meal prep salad.
With that being said, what do I recommend NOT meal prepping? Pasta. This is because it’s tough to make pasta last a week without it soaking up all your sauce or having your noodles turn into one giant glob.
Why Is Meal Prep Important?
Well, meal prep is only important unless you want it to be important. If it doesn’t work for your lifestyle, then don’t try and force it. However, if you’re someone who just can’t seem to find time to cook proper meals throughout the week, then meal prep is a lifesaver for you. Meal prepping allows you to spend a couple of hours in one day to make lunches for the rest of the week (we love not having to think about cooking on a Thursday).
Additionally, if you already have food ready, then theoretically, you should be less likely to head over to the drive-thru on your lunch. So why is meal prepping important? Because you’re less likely to go off the rails.
How Much Food to Meal Prep?
I think a good number to strive for is 4 meals. This is because we both know by day 4, you’re going to be low-key sick of whatever you made. It’s not the delicious meal you made; it’s the boredom setting in.
The other thing to consider is that most recipes are made for 4 servings. You don’t want to be wasting time trying to convert them larger or smaller, so just stick to the 4 servings and make your life a lot more simple.
Okay, did I get all the preliminary questions and concerns out of the way? Yes? Let’s get into these lunch meal prep recipes then!
36 Lunch Meal Prep Recipes
Korean Chicken Stir Fry Recipe
By: Your Healthy Beginning
Number of Servings: 4
Total Time: 30 Minutes
Nutrition: Calories: 444 Fat: 9g Carbs: 66g Protein: 26g
Meal Prep Chicken Burritos
By: Your Healthy Beginning
Number of Servings: 6
Total Time: 45 Minutes
Nutrition: Calories: 412 Fat: 16g Carbs: 43g Protein: 25g
Korean Lettuce Wraps
By: Your Healthy Beginning
Number of Servings: 4
Total Time: 20 Minutes
Nutrition: Calories: 274 Fat: 11g Carbs: 17g Protein: 29g
4 Meal Prep Chicken Wraps
By: Your Healthy Beginning
Number of Servings: 4
Total Time: 60 Minutes
Nutrition: Calories: 599
Spicy Pork and Vegetable Stir Fry
By: Your Healthy Beginning
Number of Servings: 4
Total Time: 25 Minutes
Nutrition: Calories: 353 Fat: 8g Carbs: 44g Protein: 29g
Vegan Spring Roll Meal Prep Bowl
By: Sweetpeas & Saffron
Number of Servings: 4
Total Time: 30 Minutes
Nutrition: Calories: 204 Fat: 10g Carbs: 18g Protein: 12g
Caribbean Jerk Shrimp with Cauliflower Rice
By: Eat Your Skinny
Number of Servings: 4
Total Time: 30 Minutes
Nutrition: Calories: 324 Fat: 12g Carbs: 35g Protein: 23g
Korean Beef Bowl
By: Well Plated
Number of Servings: 4
Total Time: 20 Minutes
Nutrition: Calories: 303 Fat: 15g Carbs: 17g Protein: 24g
One Skillet Cashew Chicken Stir-Fry
By: Eat Your Skinny
Number of Servings: 4
Total Time: 20 Minutes
Nutrition: Calories: 246 Fat: 10g Carbs: 15g Protein: 5g
Big Mac Salad
By: Peanut Butter & Fitness
Number of Servings: 4
Total Time: Not Specified
Nutrition: Calories: 398 Fat: 21g Carbs: 24g Protein: 30g
Instant Pot Cajun Rice And Sausage
By: Sweetpeas & Saffron
Number of Servings: 4
Total Time: 43 Minutes
Nutrition: Calories: 373 Fat: 19g Carbs: 31g Protein: 16g
Roasted Garlic Italian Couscous Salad
By: Little Spice Jar
Number of Servings: 6-8
Total Time: 70 Minutes
Nutrition: Not Specified
Sweet & Spicy Salmon Bowl
By: Julia’s Album
Number of Servings: 4
Total Time: 30 Minutes
Nutrition: Calories: 507 Fat: 18g Carbs: 48g Protein: 36g
Summer Quinoa Salad Jars with Lemon Dill Dressing
By: Pinch of Yum
Number of Servings: 8
Total Time: 40 Minutes
Nutrition: Calories: 432 Fat: 28g Carbs: 10g Protein: 38g
One Pan Pineapple Teriyaki Chicken
By: Eat Your Skinny
Number of Servings: 4
Total Time: 20 Minutes
Nutrition: Calories: 261 Fat: 6g Carbs: 27g Protein: 21g
Paleo Turkey Meatballs Meal Prep Bowls
By: Jar of Lemons
Number of Servings: 4
Total Time: 1 hour 30 Minutes
Nutrition: Calories: 296
Meal Prep Ham & Cheese Pin Wheels
By: Chelea’s Messy Apron
Number of Servings: 30 Pin Wheels
Total Time: 45 Minutes
Nutrition: Not Specified
Chopped Chickpea Salad
By: Sweetpeas & Saffron
Number of Servings: 4
Total Time: 40 Minutes
Nutrition: Calories: 434 Fat: 18g Carbs: 16g Protein: 57g
Buffalo Chicken Bowls With Cauliflower Garlic Rice
By: Pinch of Yum
Number of Servings: 4
Total Time: 40 Minutes
Nutrition: Calories: 289 Fat: 3g Carbs: 34g Protein: 30g
Sesame Soba Noodle Bowls
By: Peanut Butter & Fitness
Number of Servings: 4
Total Time: 65 Minutes
Nutrition: Calories: 468 Fat: 19g Carbs: 46g Protein: 27g
Pepper Steak Stir Fry Meal Prep
By: Eat Well 101
Number of Servings: 4
Total Time: 20 Minutes
Nutrition: Calories: 285 Fat: 15g Carbs: 18g Protein: 20g
Healthy Mexican Chicken Meal Prep
By: 40 Aprons
Number of Servings: 4
Total Time: 22 Minutes
Nutrition: Calories: 187 Fat: 10g Carbs: 8g Protein: 17g
Chicken Souvlaki Meal Prep Bowls
By: Salt & Lavender
Number of Servings: 4
Total Time: 55 Minutes
Nutrition: Not Specified
Southwest Chicken Salad
By: Ambitious Kitchen
Number of Servings: 1
Total Time: 30 Minutes
Nutrition: Calories: 371 Fat: 9g Carbs: 30g Protein: 42g
Tempeh Stir Fry with Peanut Ginger Sauce
By: Jessica in the Kitchen
Number of Servings: 5
Total Time: 35 Minutes
Nutrition: Calories: 255 Fat: 15g Carbs: 15g Protein: 15g
Chickpea Meal Prep Bowl
By: Veggies Save the Day
Number of Servings: 4
Total Time: 55 Minutes
Nutrition: Calories: 455 Fat: 14g Carbs: 18g Protein: 71g
Thai-Inspired Chopped Chicken Salad
By: Lexi’s Clean Kitchen
Number of Servings: 4
Total Time: 45 Minutes
Nutrition: Calories: 290 Fat: 13g Carbs: 19g Protein: 22g
Garlic Shrimp & Vegetable Meal Prep Bowls
By: Primavera Kitchen
Number of Servings: 4
Total Time: 20 Minutes
Nutrition: Calories: 228 Fat: 14g Carbs: 11g Protein: 30g
Keto Meal Prep Feta with Greek Vegetables
By: Cotter Crunch
Number of Servings: 5-6
Total Time: 35 Minutes
Nutrition: Calories: 195 Fat: 16g Carbs: 8g Protein: 5g
Sheet Pan Burrito Bowl
By: What Molly Made
Number of Servings: 4
Total Time: 25 Minutes
Nutrition: Calories: 364 Fat: 17g Carbs: 42g Protein: 11g
30-Minute Vegetable Stir-Fry
By: A Simple Palate
Number of Servings: 4
Total Time: 30 Minutes
Nutrition: Calories: 351 Fat: 4g Carbs: 46g Protein: 19g
Sheet Pan Maple Apricot Chicken
By: Carlsbad Cravings
Number of Servings: 6
Total Time: 45 Minutes
Nutrition: Not Specified
Mason Jar Spinach Salad
By: The Seasoned Mom
Number of Servings: 4
Total Time: 25 Minutes
Nutrition: Calories: 304 Fat: 19g Carbs: 15g Protein: 17g
Egg Roll in a Bowl
By: Primavera Kitchen
Number of Servings: 4
Total Time: 30 Minutes
Nutrition: Calories: 417 Fat: 28g Carbs: 12g Protein: 31g
Vegan Potato Curry
By: Purely Kaylie
Number of Servings: 4
Total Time: 30 Minutes
Nutrition: Calories: 400 Fat: 18g Carbs: 52g Protein: 7g
Pico De Gallo Quinoa Bowls
By: One Lovely Life
Number of Servings: 4
Total Time: Not Specified
Nutrition: Calories: 379 Fat: 14g Carbs: 53g Protein: 14g