Meals That Can Be Eaten Cold or Hot

Let’s be real, sometimes you just don’t have time (or access) to a microwave. Or maybe you crave variety in your lunch routine—a cold salad one day, a warm bowl the next. That’s where these recipes come in. They’re designed to be versatile, so you can enjoy them however you prefer, whenever you prefer. Plus, you can make a big batch ahead of time, saving you precious time during the week.

Now, without further ado, let’s check out five recipes perfect for meal prepping, hot or cold.

1. Mediterranean Quinoa Bowl with Lemon-Tahini Dressing

This bowl is packed with vibrant flavors and textures. It’s hearty enough to keep you full yet light enough to feel refreshed. Plus, it’s incredibly customizable—feel free to swap out the veggies or protein to suit your preferences.

Ingredients

• 1 cup quinoa, cooked and cooled
• 1 cucumber, diced
• 1 pint cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh mint
• 1/4 cup chopped fresh parsley

For the Lemon-Tahini Dressing:

• 1/4 cup tahini
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 1 tablespoon water
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Whisk together all of the dressing ingredients in a small bowl until smooth and creamy. Set aside.
2. In a large bowl, combine the cooked quinoa, cucumber, cherry tomatoes, olives, feta, mint, and parsley.
3. Drizzle the dressing over the salad and toss to coat.
4. Divide the salad into meal prep containers.

Meal Prep Tips

• Cook a large batch of quinoa at the beginning of the week.
• Store the dressing separately from the salad to prevent it from getting soggy.
• Assemble individual bowls in the morning or the night before for grab-and-go convenience.

2. Thai Peanut Noodle Salad with Crispy Tofu

This vibrant salad is a fiesta of textures and flavors, from the chewy noodles and crunchy veggies to the creamy peanut sauce and crispy tofu. It’s a light yet satisfying meal that’s perfect for warm days.

Ingredients

• 8 ounces rice noodles, cooked according to package directions and cooled
• 1 block extra-firm tofu, pressed and cut into cubes
• 1 tablespoon cornstarch
• 1 tablespoon vegetable oil
• 1/2 cup shredded carrots
• 1/2 cup shredded red cabbage
• 1/4 cup chopped fresh cilantro
• 1/4 cup chopped roasted peanuts

For the Peanut Sauce:

• 1/4 cup creamy peanut butter
• 2 tablespoons soy sauce
• 2 tablespoons lime juice
• 1 tablespoon honey
• 1 tablespoon rice vinegar
• 1 teaspoon sriracha (optional)
• 1/4 cup water

Instructions

1. Toss the tofu cubes in cornstarch and set aside.
2. Heat the vegetable oil in a large skillet over medium heat. Add the tofu and cook until golden brown and crispy on all sides. Remove from heat and set aside.
3. In a small bowl, whisk together all of the peanut sauce ingredients until smooth and creamy.
4. In a large bowl, combine the cooked noodles, carrots, red cabbage, cilantro, and peanuts.
5. Pour the peanut sauce over the salad and toss to coat.
6. Top with the crispy tofu.

Meal Prep Tips

• Use sturdy noodles like soba or whole wheat, which hold up well in the fridge.
• Cook the tofu ahead of time and store it separately.
• Store the peanut sauce separately and add just before eating for optimal texture.

3. Curried Chickpea and Sweet Potato Wraps

These wraps are packed with plant-based protein and warming spices. They’re hearty enough for a main meal and can be enjoyed either hot or cold.

Ingredients

• 4 large collard green leaves, stems removed and blanched
• 1 can chickpeas, rinsed and drained
• 1 sweet potato, roasted and diced
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh cilantro
• 1/4 cup raisins
• 2 tablespoons curry powder
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chickpeas, sweet potato, red onion, cilantro, raisins, curry powder, olive oil, salt, and pepper.
2. Mash the mixture with a fork until well combined but still chunky.
3. Divide the chickpea mixture evenly among the collard green leaves.
4. Roll up the wraps tightly, tucking in the sides as you go.

Meal Prep Tips

• Blanch the collard green leaves ahead of time to make them pliable.
• Make a double batch of the curried chickpea filling and use it for another meal later in the week.
• If you prefer warm wraps, you can heat them in a skillet or oven before serving.

4. Spicy Black Bean and Corn Salad with Avocado-Lime Dressing

This delicious salad is bursting with fresh flavors and textures. It’s perfect for a light lunch or side dish, and it’s even more delicious the next day.

Ingredients

• 1 can black beans, rinsed and drained
• 1 cup frozen or fresh corn kernels
• 1/2 red bell pepper, diced
• 1/2 cup chopped red onion
• 1/4 cup chopped fresh cilantro
• 1 jalapeno, seeded and minced (optional)

For the Avocado-Lime Dressing:

• 1 ripe avocado
• 2 tablespoons lime juice
• 2 tablespoons olive oil
• 1/4 cup water
• Salt and pepper to taste

Instructions

1. In a medium bowl, combine the black beans, corn, bell pepper, red onion, cilantro, and jalapeno (if using).
2. In a food processor or blender, combine all of the dressing ingredients until smooth and creamy.
3. Pour the dressing over the salad and toss to coat.

Meal Prep Tips

• Prep the ingredients in advance: Dice the bell pepper, red onion, cilantro, and jalapeno (if using) ahead of time and store them in separate containers in the refrigerator. This will make assembling the salad a breeze later in the week.
• Prepare the dressing ahead: You can make the avocado-lime dressing a day or two in advance and store it in an airtight container in the refrigerator. Just give it a good stir before adding it to the salad.
• Pack in individual portions: Divide the salad into meal prep containers, leaving space at the top for the avocado and dressing. This will make it easy to grab and go when you’re ready to eat.
• Storage: The salad will keep well in the refrigerator for up to 4 days. Just be sure to add the avocado and dressing right before serving.

5. Chicken Pesto Pasta Salad with Sun-Dried Tomatoes and Spinach

This classic pasta salad gets a boost of flavor from pesto, sun-dried tomatoes, and fresh spinach. It’s a hearty and satisfying meal that’s perfect for meal prepping.

Ingredients

• 8 ounces pasta, cooked according to package directions and cooled
• 2 cups cooked chicken, shredded
• 1/2 cup sun-dried tomatoes, chopped
• 1/2 cup chopped fresh spinach
• 1/4 cup pesto
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the cooked pasta, chicken, sun-dried tomatoes, spinach, pesto, and Parmesan cheese.
2. Season with salt and pepper to taste.

Meal Prep Tips

• Use a short pasta like rotini or penne that holds up well in the fridge.
• Grill or bake extra chicken for another meal during the week.
• You can add a splash of olive oil to the salad to prevent it from drying out.

Final Thoughts

Ditch boring lunches with these five flavorful meal prep recipes that taste amazing, both hot and cold! From a Mediterranean Quinoa Bowl bursting with fresh veggies to a zesty Thai Peanut Noodle Salad, these dishes offer variety and convenience for your busy week. Explore unique flavor combinations and enjoy the freedom to heat or not heat, depending on your mood and schedule.