Monday Lunch Made Simple: 14 Easy Family Recipes

Mondays are the worst, am I right? Just getting everyone out the door on time feels like a marathon, let alone packing healthy and delicious lunches. That’s where meal-prepping saves the day (and my sanity!). With some planning on the weekend, I can have a whole week of satisfying lunches ready to grab and go. This leaves me more time to focus on the morning chaos and less time stressing about what everyone’s eating for lunch.

This article features 14 easy Monday lunch ideas that my family loves, focusing on make-ahead tips and variations to keep things interesting throughout the week. Let’s get prepping!

1. Mason Jar Salad Magic

I used to think salads were a no-go for meal prep. Soggy lettuce, anyone? But then I discovered the magic of mason jar salads! The key is layering. Start with the dressing at the bottom, followed by sturdy veggies, grains, protein, and finally, the leafy greens at the top. This keeps everything crisp and delicious.

Ingredients

• 1/4 cup of your favorite vinaigrette
• 1/2 cup cooked quinoa
• 1/2 cup chopped cucumber
• 1/2 cup chopped bell peppers
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 1 cup chopped romaine lettuce
• Optional: grilled chicken or chickpeas for extra protein

Instructions

1. In a wide-mouth mason jar, layer the ingredients in the following order: vinaigrette, quinoa, cucumber, bell peppers, tomatoes, olives, feta cheese, and romaine lettuce.
2. Seal the jar tightly.

Meal Prep Tips

• Wash and chop all vegetables ahead of time. Cook quinoa according to package directions and allow to cool.
• Store assembled salads in the refrigerator for up to 5 days.

2. Chicken Caesar Salad with a Twist

This is a classic for a reason! Romaine hearts provide the crunch, while grilled chicken adds protein. To make it extra special, I ditch the traditional croutons and use roasted chickpeas instead. They add a boost of protein and fiber and hold up much better throughout the week.

Ingredients

• 1 head of romaine lettuce, chopped
• 1 cup cooked chicken, shredded or diced
• 1/4 cup grated Parmesan cheese
• 1/4 cup Caesar dressing
• 1/2 cup roasted chickpeas

Instructions

1. In a large bowl, combine the romaine lettuce, chicken, and Parmesan cheese.
2. Pack the salad into individual containers.
3. Pack the Caesar dressing and roasted chickpeas separately to maintain their texture.

Meal Prep Tips

• Wash and chop romaine lettuce. Roast chickpeas (toss with olive oil, salt, pepper, and your favorite spices, then roast at 400°F (200°C) for 20-25 minutes, or until crispy). Grill or bake chicken and shred or dice.
• Store salad components separately in airtight containers in the refrigerator for up to 5 days.

3. Taco Salad Fiesta

Who doesn’t love a good taco salad? This one is loaded with seasoned ground beef, black beans, corn, and all the fixings. To prevent the tortilla chips from getting soggy, I pack them separately or use a baked tortilla bowl.

Ingredients

• 1 pound ground beef, cooked and seasoned with taco seasoning
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup corn kernels
• 1/2 cup chopped bell peppers
• 1/4 cup chopped red onion
• 1/4 cup shredded cheddar cheese
• 1/4 cup salsa
• 1/4 cup sour cream or Greek yogurt
• Tortilla chips or baked tortilla bowls

Instructions

1. In a large bowl, combine the ground beef, black beans, corn, bell peppers, red onion, and cheddar cheese.
2. Pack the salad into individual containers.
3. Pack the salsa, sour cream, and tortilla chips separately.

Meal Prep Tips

• Cook and season ground beef. Chop bell peppers and red onion. Prepare baked tortilla bowls if using (drape tortillas over oven-safe bowls and bake at 375°F (190°C) for 10-12 minutes, or until crispy).
• Store salad components separately in airtight containers in the refrigerator for up to 4 days.

4. Hummus and Veggie Wraps

These wraps are a healthy and satisfying vegetarian option. I love using large tortillas so I can really load them up with veggies.

Ingredients

• Large tortillas
• Hummus
• Cucumber, sliced
• Bell peppers, sliced
• Carrots, shredded
• Sprouts
• Sunflower seeds

Instructions

1. Spread a generous layer of hummus on a tortilla.
2. Top with cucumber, bell peppers, carrots, sprouts, and sunflower seeds.
3. Roll up tightly and slice in half.

Meal Prep Tips

• Wash and slice cucumbers and bell peppers. Shred carrots.
• Store assembled wraps in the refrigerator for up to 3 days. Wrap tightly in plastic wrap or foil to maintain freshness.
• If desired, wraps can be reheated in a microwave for 30-60 seconds, or in a skillet over medium heat until warmed through.

5. Turkey and Cheese Pinwheels

These are so fun to eat and perfect for little hands! They’re also great for freezing, so I always make a double batch and freeze half for a quick lunch another week.

Ingredient

• Large tortillas
• Cream cheese, softened
• Chives, chopped
• Turkey slices
• Cheese slices

Instructions

1. Spread a thin layer of cream cheese on a tortilla.
2. Sprinkle with chives.
3. Layer with turkey and cheese slices.
4. Roll up tightly and slice into pinwheels.

Meal Prep Tips

• Soften cream cheese. Chop chives ahead of time.
• Store pinwheels in the refrigerator for up to 3 days. For longer storage, wrap individually in plastic wrap and freeze for up to 2 months. Thaw overnight in the refrigerator before serving.

6. Chicken Salad with a Crunch

This is a classic chicken salad with a healthy twist. I use Greek yogurt instead of mayo for a lighter option, and I add chopped celery and grapes for extra flavor and texture.

Ingredients

• 2 cups cooked chicken, shredded or diced
• 1/2 cup Greek yogurt
• 1/4 cup chopped celery
• 1/4 cup grapes, halved
• 1/4 cup chopped walnuts
• Salt and pepper to taste

Instructions

1. In a bowl, combine the chicken, Greek yogurt, celery, grapes, and walnuts.
2. Season with salt and pepper to taste.

Meal Prep Tips

• Cook and shred or dice chicken. Chop celery ahead of time.
• Store chicken salad in an airtight container in the refrigerator for up to 4 days.

7. Chicken Teriyaki Bowls

These bowls are a balanced meal with protein, veggies, and whole grains. I love the combination of chicken teriyaki with brown rice and broccoli, but you can use any of your favorite veggies.

Ingredients

• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 1/2 cup teriyaki sauce
• 2 cups cooked brown rice
• 2 cups broccoli florets, steamed or roasted
• Optional: sesame seeds for garnish

Instructions

1. In a skillet, cook the chicken in the teriyaki sauce until cooked through.
2. Divide the rice, broccoli, and chicken among individual containers.
3. Garnish with sesame seeds, if desired.

Meal Prep Tips

• Cook chicken and rice. Steam or roast broccoli ahead of time. 
• Store bowl components separately in airtight containers in the refrigerator for up to 4 days.
• Reheat rice and chicken in the microwave for 1-2 minutes, or until heated through.

8. Beef and Broccoli Stir-fry

This is a family favorite that’s easy to make ahead. I use pre-cut veggies to save time, and I pack the sauce separately to prevent the stir-fry from becoming soggy.

Ingredients

• 1 pound beef sirloin, thinly sliced
• 2 cups broccoli florets
• 1/2 cup stir-fry sauce
• 2 cups cooked rice

Instructions

1. In a skillet or wok, stir-fry the beef and broccoli until cooked through.
2. Pour the stir-fry sauce over the beef and broccoli and cook for an additional minute or two, until the sauce thickens.
3. Divide the rice, beef, and broccoli among individual containers.
4. Pack the stir-fry sauce separately.

Meal Prep Tips

• If you can’t find pre-cut broccoli florets, chop a head of broccoli into florets yourself. Cook rice according to package directions.
• Store stir-fry components separately in airtight containers in the refrigerator for up to 4 days.
• Reheat rice, beef, and broccoli in the microwave for 1-2 minutes, or until heated through.

9. Lentil Soup

This is a hearty and comforting soup that’s perfect for cold days. It’s packed with protein and fiber, and it’s super easy to make ahead. I like to make a big batch on the weekend and freeze individual portions for easy grab-and-go lunches.

Ingredients

• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried thyme  
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. In a large pot or Dutch oven, combine the lentils, vegetable broth, onion, carrots, celery, garlic, thyme, and oregano.
2. Bring to a boil, then reduce heat and simmer for 30 minutes, or until the lentils are tender.
3. Season with salt and pepper to taste.

Meal Prep Tips

• Chop vegetables ahead of time.
• Store soup in airtight containers in the refrigerator for up to 5 days or in the freezer for up to 3 months.
• Reheat soup on the stovetop over medium heat or in the microwave until heated through.

10. Pizza Quesadillas

This is a fun and easy way to use up leftover pizza. Simply fill tortillas with your favorite pizza toppings and cheese, then grill or pan-fry until golden brown and crispy.

Ingredients

• Leftover pizza slices
• Tortillas
• Shredded mozzarella cheese
• Optional: marinara sauce for dipping

Instructions

1. Place a pizza slice on one half of a tortilla.
2. Top with shredded mozzarella cheese.
3. Fold the tortilla in half.
4. Grill or pan-fry the quesadilla over medium heat until golden brown and crispy.
5. Serve with marinara sauce for dipping, if desired.

Meal Prep Tips

• If you don’t have leftover pizza, you can use pizza sauce, pepperoni, and other pizza toppings to make these quesadillas from scratch.
• Store assembled quesadillas in the refrigerator for up to 2 days.
• Reheat quesadillas in a skillet over medium heat, in the microwave, or in a toaster oven until heated through.

11. Pasta Salad Remix

Transform leftover pasta into a delicious pasta salad by adding fresh veggies, herbs, and a light vinaigrette. This is a great way to use up any leftover pasta, and it’s a refreshing and satisfying lunch option.

Ingredients

• 2 cups cooked pasta
• 1 cup chopped vegetables (such as bell peppers, cucumbers, tomatoes, and onions)
• 1/4 cup chopped fresh herbs (such as basil, parsley, and oregano)
• 1/4 cup vinaigrette dressing
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the cooked pasta, chopped vegetables, and fresh herbs.
2. Pour the vinaigrette dressing over the pasta salad and toss to coat.
3. Season with salt and pepper to taste.

Meal Prep Tips

• Cook pasta according to package directions. Chop vegetables and herbs.
• Store pasta salad in an airtight container in the refrigerator for up to 4 days.

12. Roasted Chicken Power Bowls

Use leftover roasted chicken to create these protein-packed power bowls. Combine the chicken with quinoa, roasted sweet potatoes, and your favorite veggies for a healthy and satisfying lunch.

Ingredients

• 2 cups cooked quinoa
• 2 cups roasted sweet potatoes, cubed
• 2 cups leftover roasted chicken, shredded or diced
• 1 cup chopped vegetables (such as broccoli, Brussels sprouts, or kale)
• 1/4 cup lemon tahini dressing

Instructions

1. Divide the quinoa, sweet potatoes, chicken, and vegetables among individual containers.
2. Drizzle with lemon tahini dressing.

Meal Prep Tips

• Cook quinoa. Roast sweet potatoes. If you don’t have leftover roasted chicken, you can cook chicken breasts in the oven or in a skillet.
• Store bowl components separately in airtight containers in the refrigerator for up to 4 days.
• Reheat quinoa, sweet potatoes, and chicken in the microwave for 1-2 minutes, or until heated through.

13. Hard-Boiled Eggs

Hard-boiled eggs are a protein-packed snack that’s easy to prep ahead. Make a big batch at the beginning of the week and store them in the fridge for easy grab-and-go snacking or to add to salads.

Ingredients

• Eggs

Instructions

1. Place eggs in a single layer in a saucepan.
2. Cover with cold water.
3. Bring the water to a boil over medium-high heat.
4. Once boiling, remove the pan from the heat and cover with a lid.
5. Let the eggs sit in the hot water for 10-12 minutes.
6. Drain the hot water and immediately transfer the eggs to an ice bath to stop the cooking process.
7. Peel the eggs and store them in the refrigerator.

Meal Prep Tip

Store peeled hard-boiled eggs in an airtight container in the refrigerator for up to 5 days.

14. Fruit and Yogurt Parfaits

These parfaits are a healthy and refreshing option. Layer yogurt, granola, and your favorite fruits in a jar or container for a quick and easy lunch or snack.

Ingredients

• Yogurt
• Granola
• Fresh or frozen fruit

Instructions

1. In a jar or container, layer yogurt, granola, and fruit.
2. Repeat layers until the container is full.

Meal Prep Tips

• Use your favorite type of yogurt and granola. Chop any large fruits into bite-sized pieces.
• Store parfaits in the refrigerator for up to 2 days.

Conclusion

With a little planning and these easy recipes, Monday lunches can be healthy, delicious, and stress-free. Get the whole family involved in the meal prepping process and enjoy a week of satisfying lunches!

Nathaniel Lee

Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.