Make Fridays Fun: 13 Easy Family-Friendly Lunch Ideas

As a busy parent, I know how hectic weekday mornings can be. Getting everyone ready and out the door on time often leaves little room for preparing healthy and satisfying lunches. That’s where the magic of meal prepping comes in! By dedicating a bit of time on Friday, you can set yourself up for stress-free lunches all week long. 

I find Friday to be the perfect day to tackle this – it sets the tone for a relaxed weekend and ensures I’m not scrambling during the week. This list focuses on easy Friday lunch ideas that are simple to make, transport, and, most importantly, that your family will love!

1. Mason Jar Salads

These vibrant and versatile salads are a meal-prepping staple. They’re not only convenient but also visually appealing, making them a lunchtime favorite for both kids and adults.

Ingredients

• Your favorite lettuce (Romaine, spinach, or a mix)
• A variety of colorful vegetables (cucumbers, tomatoes, carrots, bell peppers, olives)
• Protein of your choice (grilled chicken, chickpeas, tofu, or hard-boiled eggs)
• A delicious dressing (vinaigrette, ranch, or tahini)

Instructions

1. Start by adding your dressing to the bottom of the mason jar. This prevents the salad from getting soggy.
2. Next, add your protein of choice.
3. Layer in your chopped vegetables, starting with the sturdiest ones like carrots and bell peppers, and finishing with more delicate vegetables like cucumbers and tomatoes.
4. Finally, top with your lettuce.

Meal Prep Tips

• Prepare individual salads in separate jars for each family member.
• Store the jars in the refrigerator for up to 5 days. When ready to eat, simply shake the jar to distribute the dressing and enjoy!

2. Chicken Salad Wraps

A classic for a reason! These wraps are packed with protein and flavor, making them a satisfying and convenient lunch option.

Ingredients

• Cooked chicken, shredded or chopped
• Mayonnaise (or Greek yogurt for a healthier option)
• Celery, finely chopped
• Red onion, finely chopped
• Grapes, halved
• Walnuts, chopped
• Lettuce
• Whole-wheat tortillas

Instructions

1. In a large bowl, combine the cooked chicken, mayonnaise, celery, onion, grapes, and walnuts. Mix well.
2. Lay out your tortillas and spread a layer of the chicken salad mixture.
3. Top with lettuce and wrap tightly.

Meal Prep Tips

• Prepare the chicken salad ahead of time and store it separately.
• Wrap the tortillas individually in plastic wrap or aluminum foil for easy packing.
• To prevent the wraps from becoming soggy, you can pack the chicken salad and tortillas separately and assemble them just before eating.

3. Quinoa Bowls

These bowls are a powerhouse of nutrients and offer endless possibilities for customization. They’re perfect for those looking for a healthy and filling lunch.

Ingredients

• Cooked quinoa
• Assorted vegetables (broccoli, zucchini, bell peppers, mushrooms)
• Protein (tofu, tempeh, edamame, or chickpeas)
• Your favorite sauce (peanut sauce, teriyaki sauce, or tahini dressing)

Instructions

1. Cook quinoa according to package directions.
2. While the quinoa cooks, chop your vegetables and protein. You can either roast or sauté them for added flavor.
3. Once the quinoa is cooked, combine it with the vegetables and protein in a bowl.
4. Drizzle with your preferred sauce.

Meal Prep Tips

• Cook a large batch of quinoa at the beginning of the week to save time.
• Roast or sauté your vegetables in advance for quick and easy assembly.
• Pack the quinoa, vegetables, protein, and sauce in separate containers and combine them just before eating.

4. Turkey and Cheese Roll-Ups

These simple and kid-friendly roll-ups are a great way to use leftover turkey. They’re perfect for packing in lunchboxes.

Ingredients

• Whole-wheat tortillas
• Turkey slices
• Cheese slices (cheddar, Swiss, or provolone)
• Lettuce
• Tomato slices
• Mustard or mayonnaise (optional)

Instructions

1. If desired, spread a thin layer of mustard or mayonnaise on the tortilla.
2. Layer the turkey, cheese, lettuce, and tomato on top.
3. Roll up the tortilla tightly.

Meal Prep Tips

• Wrap the roll-ups individually in plastic wrap or aluminum foil to keep them fresh.
• Slice the roll-ups in half for easier portioning and eating.

5. Hummus and Veggie Wraps

These wraps are a delicious and healthy option, packed with fiber and protein. They’re perfect for vegetarians and vegans.

Ingredients

• Whole-wheat tortillas
• Hummus (homemade or store-bought)
• Assorted vegetables (cucumbers, carrots, bell peppers, sprouts)
• Optional additions: avocado, feta cheese

Instructions

1. Spread a generous layer of hummus on the tortilla.
2. Top with your favorite vegetables.
3. Roll up the tortilla tightly.

Meal Prep Tips

• If you have time, try making your own hummus! It’s easy and much more flavorful than store-bought.
• Cut your vegetables into sticks or slices for easy packing.
• To add some extra protein, try adding a sprinkle of feta cheese or a few slices of avocado.

6. Hard-Boiled Eggs with Whole-Wheat Toast

This simple and classic combination is a great source of protein and whole grains. It’s a quick and easy lunch option that’s perfect for busy mornings.

Ingredients

• Hard-boiled eggs
• Whole-wheat bread
• Avocado or tomato slices (optional)

Instructions

1. Toast the bread to your desired level of crispness.
2. Peel and slice the hard-boiled eggs.
3. Top the toast with egg slices and avocado or tomato, if desired.

Meal Prep Tips

• Boil a batch of eggs at the beginning of the week. They’ll keep in the refrigerator for up to a week.
• Toast the bread in advance or use pre-sliced bread for convenience.
• Pack the eggs and toast separately to prevent the toast from getting soggy.

7. Leftover Chicken or Tofu Stir-Fry

This is a fantastic way to use up leftovers and create a delicious and healthy lunch. It’s also a great option for those who enjoy variety in their meals.

Ingredients

• Cooked chicken or tofu
• Assorted vegetables (broccoli, carrots, snow peas, snap peas)
• Stir-fry sauce (teriyaki, soy sauce, hoisin)
• Rice or noodles

Instructions

1. If you don’t have leftovers, cook chicken or tofu with your favorite vegetables and stir-fry sauce.
2. Reheat the chicken or tofu stir-fry with any leftover rice or noodles.

Meal Prep Tips

• Cook a large batch of stir-fry at the beginning of the week and divide it into individual portions.
• Store the stir-fry and rice/noodles separately for easy reheating.

8. Mini Frittatas

These individual frittatas are packed with protein and vegetables, making them a nutritious and satisfying lunch option.

Ingredients

• Eggs
• Milk or cream
• Assorted vegetables (spinach, mushrooms, onions, bell peppers)
• Cheese (optional)

Instructions

1. Preheat your oven to 350°F (175°C).
2. Whisk eggs and milk/cream together in a bowl.
3. Sauté your chosen vegetables in a pan until softened.
4. Add the sautéed vegetables to the egg mixture.
5. Pour the mixture into greased muffin tins.
6. Bake for 20-25 minutes, or until the frittatas are set.

Meal Prep Tips

• Bake a batch of mini frittatas at the beginning of the week.
• Store them in the refrigerator for up to 5 days.
• Reheat in the microwave or oven before serving.

9. Soup and Sandwich Combos

A comforting and classic lunch combination that’s perfect for colder days.

Ingredients

• Your favorite soup (lentil soup, tomato soup, chicken noodle soup)
• Whole-wheat bread or rolls
• Sandwich fillings (deli meat, cheese, hummus, vegetables)

Instructions

1. Prepare your favorite soup from scratch or use store-bought for convenience.
2. Assemble sandwiches with your preferred fillings.

Meal Prep Tips

• Choose soups that can be easily reheated.
• Pack soup in thermoses or airtight containers to maintain freshness and prevent leaks.
• Wrap sandwiches individually in plastic wrap or aluminum foil.

10. Pasta Salad

This versatile salad is a great way to use leftover pasta and incorporate a variety of vegetables and protein.

Ingredients

• Cooked pasta (rotini, penne, or farfalle work well)
• Assorted vegetables (cucumbers, tomatoes, olives, bell peppers)
• Protein (chickpeas, grilled chicken, salami)
• Dressing (vinaigrette, Italian dressing, pesto)

Instructions

1. Cook pasta according to package directions.
2. While the pasta cooks, chop your vegetables and protein.
3. Once the pasta is cooked and cooled, combine it with the vegetables, protein, and dressing in a large bowl.
4. Toss to coat.

Meal Prep Tips

• Cook a large batch of pasta at the beginning of the week to save time.
• Store the pasta salad in an airtight container in the refrigerator.
• To prevent the salad from becoming soggy, you can add the dressing just before serving.

11. Chicken Caesar Salad

A classic and refreshing salad that’s perfect for a light yet satisfying lunch.

Ingredients

• Romaine lettuce, chopped
• Grilled chicken, sliced or shredded
• Croutons
• Parmesan cheese, grated
• Caesar dressing (homemade or store-bought)

Instructions

1. In a large bowl, combine the romaine lettuce, grilled chicken, and Parmesan cheese.
2. Add croutons and Caesar dressing just before serving.

Meal Prep Tips

• If you have time, try making your own Caesar dressing! It’s much more flavorful than store-bought.
• Store the croutons separately to maintain their crunch.
• Pack the lettuce, chicken, and Parmesan cheese in separate containers and assemble the salad just before eating.

12. Tuna Salad

A quick and easy lunch option that’s packed with protein and healthy fats.

Ingredients

• Canned tuna, drained
• Mayonnaise (or Greek yogurt for a healthier option)
• Celery, finely chopped
• Red onion, finely chopped
• Sweet pickle relish
• Whole-wheat bread or crackers

Instructions

1. In a bowl, combine the tuna, mayonnaise, celery, onion, and relish. Mix well.
2. Serve the tuna salad on whole-wheat bread or crackers.

Meal Prep Tips

• Prepare the tuna salad in advance and store it separately in an airtight container.
• Pack the bread or crackers separately to prevent them from getting soggy.

13. Fruit and Yogurt Parfaits

These parfaits are a delicious and healthy way to end your lunch. They’re packed with protein, calcium, and antioxidants.

Ingredients

• Yogurt (Greek yogurt or your favorite flavor)
• Assorted fruits (berries, bananas, grapes, peaches)
• Granola
• Honey or maple syrup (optional)

Instructions

1. In a jar or container, layer yogurt, fruits, and granola.
2. If desired, drizzle with honey or maple syrup.

Meal Prep Tips

• Prepare the parfaits in individual jars or containers for easy grab-and-go lunches.
• Use a variety of fruits for different flavors and textures.
• For a more decadent parfait, try adding a layer of chocolate chips or nuts.

Conclusion

Meal prepping is a game-changer for busy families. By investing a little time on Friday, you can ensure that everyone has a healthy and delicious lunch throughout the week. These 13 easy lunch ideas are just a starting point – feel free to get creative and experiment with your family’s favorite flavors and ingredients. Remember, the key to successful meal prepping is planning ahead, batch cooking, and utilizing leftovers.