6 Quick and Healthy Lunch Meal Preps for Work

Ready to fuel your workday with delicious and nutritious meals that are easy to prep ahead of time? Here are quick and healthy lunch ideas that will keep you energized and satisfied all afternoon long.

1. Mason Jar Salad with Quinoa and Chicken

Mason jar salads are a meal prep superstar. They’re portable, customizable, and keep your ingredients fresh and crisp until lunchtime.

Ingredients

• 1/2 cup cooked quinoa
• 1/2 cup shredded cooked chicken breast
• 1/4 cup chopped cucumber
• 1/4 cup chopped bell pepper
• 1/4 cup cherry tomatoes, halved
• 1/4 cup crumbled feta cheese
• 2 tablespoons vinaigrette dressing

Instructions

1. Cook the quinoa: Follow package directions to cook 1 cup of quinoa. Let it cool completely.
2. Prepare the chicken: Poach, bake, or shred leftover rotisserie chicken breast.
3. Assemble the salad: In a mason jar, layer the vinaigrette dressing at the bottom.
4. Add the quinoa, followed by the chicken, cucumber, bell pepper, cherry tomatoes, and feta cheese.
5. Seal the jar tightly and store in the refrigerator.

Meal Prep Tip: Prepare several mason jar salads at once for the week ahead. When ready to eat, simply shake the jar to distribute the dressing and enjoy!

2. Turkey and Hummus Wraps

These wraps are a quick and easy lunch option that’s packed with protein and fiber.

Ingredients

• 2 whole-wheat tortillas
• 4 slices deli turkey breast
• 1/4 cup hummus
• 1/4 cup shredded carrots
• 1/4 cup baby spinach leaves

Instructions

1. Prepare the veggies: Wash and shred the carrots. Wash and dry the baby spinach leaves.
2. Assemble the wraps: Spread hummus evenly on each tortilla.
3. Layer the turkey slices on top of the hummus.
4. Add the shredded carrots and baby spinach leaves.
5. Roll up the tortillas tightly and cut each wrap in half.

Meal Prep Tip: Wrap each half in foil or plastic wrap and store in the refrigerator. Grab and go when you’re ready to eat!

3. Leftover Chicken Fried Rice

Transform leftover chicken and rice into a flavorful and satisfying lunch.

Ingredients

• 2 cups cooked brown rice
• 1 cup shredded cooked chicken
• 1/2 cup frozen peas and carrots
• 1/4 cup chopped onion
• 1 tablespoon soy sauce
• 1 egg, beaten

Instructions

1. Prep the ingredients: Chop the onion. If you don’t have leftover chicken and rice, cook some ahead of time.
2. Cook the fried rice: Heat a large skillet or wok over medium-high heat. Add a drizzle of oil.
3. Add the chopped onion and cook until softened.
4. Add the frozen peas and carrots, and cook for 2-3 minutes, or until heated through.
5. Push the vegetables to one side of the pan and add the beaten egg. Scramble until cooked.
6. Add the cooked rice and shredded chicken to the pan. Stir-fry for 2-3 minutes, or until heated through.
7. Drizzle with soy sauce and toss to coat.

Meal Prep Tip: Cook a large batch of fried rice on the weekend and portion it into containers for the week. Reheat in the microwave when ready to eat.

4. Greek Yogurt Chicken Salad Sandwich

This light and refreshing sandwich is a healthy alternative to traditional chicken salad.

Ingredients

• 2 slices whole-grain bread
• 1/2 cup shredded cooked chicken breast
• 1/4 cup plain Greek yogurt
• 1 tablespoon chopped celery
• 1 tablespoon chopped grapes
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• Lettuce leaves

Instructions

1. Make the chicken salad: In a bowl, combine the shredded chicken breast, Greek yogurt, chopped celery, chopped grapes, Dijon mustard, salt, and pepper. Mix until well combined
2. Assemble the sandwich: Spread the chicken salad on the bread slices
3. Top with lettuce leaves and enjoy!

Meal Prep Tip: Prepare the chicken salad in advance and store it in the refrigerator. Assemble the sandwiches just before eating to keep the bread fresh.

5. Black Bean and Sweet Potato Bowls

These vibrant bowls are packed with nutrients and flavor, making them a satisfying and healthy lunch option.

Ingredients

• 1 cup cooked black beans
• 1 cup cooked and cubed sweet potato
• 1/2 cup chopped bell pepper
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh cilantro
• 1/4 avocado, sliced
• Lime wedges for serving

Instructions

1. Cook the ingredients: Cook the black beans and sweet potatoes according to package directions or your preferred method. Let them cool slightly
2. Chop the veggies: Dice the bell pepper and red onion. Chop the fresh cilantro
3. Assemble the bowls: Divide the black beans, sweet potato cubes, bell pepper, red onion, and cilantro among meal prep containers
4. Top and serve: Top each bowl with avocado slices and a lime wedge.

Meal Prep Tip: Cook the black beans and sweet potatoes in advance. Assemble the bowls the night before or morning of for a grab-and-go lunch.

6. Hard-Boiled Eggs with Whole-Grain Crackers and Fruit

This simple and classic combination is a protein-packed and fiber-rich lunch that’s easy to prepare.

Ingredients

• 2 hard-boiled eggs
• Whole-grain crackers
• 1 cup mixed berries or sliced fruit

Instructions

1. Hard-boil the eggs: Place eggs in a single layer in a saucepan. Add enough cold water to cover the eggs by about an inch. Bring the water to a rolling boil over medium-high heat. Once boiling, turn off the heat, cover the pot with a lid, and let the eggs sit for 10-12 minutes. Drain the hot water and immediately run cold water over the eggs to cool them down
2. Prepare the fruit: Wash and slice or portion the fruit as needed
3. Assemble the lunch: Pack the hard-boiled eggs (peeled or unpeeled), whole-grain crackers, and fruit in a container or lunch bag

Meal Prep Tip: Hard-boil a batch of eggs at the beginning of the week for a quick and easy protein source. Choose your favorite fruits and crackers for a customizable and satisfying lunch.

Final Thoughts

Don’t let busy workdays derail your healthy eating habits. With a little planning and these quick and easy meal prep ideas, you can enjoy delicious and nutritious lunches that will keep you fueled and focused all afternoon long. Remember, a little preparation goes a long way in achieving your health goals!