Your Healthy Beginning

Your Healthy Beginning

Love How You Live

Your Healthy Beginning

Love How You Live

36 Lunch Meal Prep Recipes

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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

two white bowls of korean chicken stir fry topped with a fried egg and chopsticks

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

meal prep chicken burritos in a blue bowl

By: Your Healthy Beginning

Number of Servings: 6

Total Time: 45 Minutes

Nutrition: Calories: 412 Fat: 16g Carbs: 43g Protein: 25g

Korean Lettuce Wraps

korean inspired lettuce wraps on a white plate.

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

meal prep chicken wraps on a plate

By: Your Healthy Beginning

Number of Servings: 4

Total Time: 60 Minutes

Nutrition: Calories: 599 

Vegan Spring Roll Meal Prep Bowl

Vegan Spring Roll Bowl Meal Prep assembled in meal prep containers

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

This Caribbean Jerk Shrimp with Cauliflower Rice is super flavorful, deliciously filling and perfect for weekly meal prep!

By: Eat Your Skinny

Number of Servings: 4

Total Time: 30 Minutes

Nutrition: Calories: 324 Fat: 12g Carbs: 35g Protein: 23g

Korean Beef Bowl

Two plates with the Korean beef bowl recipe for meal prep

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

This One Skillet Cashew Chicken Stir Fry in 2 meal prep containers

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

meal prep cajun rice in meal prep containers

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

Italian couscous salad in a bowl with spoon

By: Little Spice Jar

Number of Servings: 6-8

Total Time: 70 Minutes

Nutrition: Not Specified

Sweet & Spicy Salmon Bowl

Sweet and Spicy Salmon with Mango Salsa and Rice in a blue 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

Summer Quinoa Salad in mason jars for meal prep.

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

One pan pineapple teriakyi chicken in 4 meal prep containers

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

Paleo Turkey Meatballs Meal Prep Bowls in 4 meal prep containers

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

bulgur salad divided between four meal prep containers

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

Buffalo chicken bowls in meal prep containers.

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

Healthy Meal Prep Pepper Steak Recipe 1 - #recipe by #eatwell101®

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

Containers of 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

three glass meal prep containers of Greek chicken souvlaki with small tzatziki dip bowls

By: Salt & Lavender

Number of Servings: 4

Total Time: 55 Minutes

Nutrition: Not Specified

Southwest Chicken Salad

healthy southwest chicken salad in a jar

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

Overhead shot of tempeh stir fry with broccoli in a bowl.

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

Chickpea Bowl with potatoes and Brussels sprouts drizzled with sauce with meal prep containers in the background.

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 

Thai 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

overhead view of a glass bowl containing garlic shrimp with lots of veggies

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

meal prep feta with greek vegetables on a sheet pan

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

burrito bowls in a meal prep container

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

vegetable stir fry with white rice in white ceramic bowl with dark napkin next to it.

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

healthy sheet pan chicken and potatoes in a bowl with quinoa and a fork

By: Carlsbad Cravings

Number of Servings: 6

Total Time: 45 Minutes

Nutrition: Not Specified 

Mason Jar Spinach Salad

Spinach Salad with bacon in a mason jar

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

overhead view of an egg roll in a bowl recipe in a glass container

By: Primavera Kitchen

Number of Servings: 4

Total Time: 30 Minutes

Nutrition: Calories: 417 Fat: 28g Carbs: 12g Protein: 31g

Vegan Potato Curry

two bowls of vegan potato curry with rice beside a wooden spoon, bowl of red pepper flakes, and bowl of cilantro

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

Meal Prep Pico de Gallo Quinoa Bowls - This is the BEST for vegetarian meal prep! I love the flavors. (vegan or vegetarian, gluten free)

By: One Lovely Life

Number of Servings: 4

Total Time: Not Specified

Nutrition: Calories: 379 Fat: 14g Carbs: 53g Protein: 14g

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