10 No-Reheat Office Lunches That Are Perfect for Meal Prep

Between the boring sandwiches and the lukewarm leftovers, a lunch break that doesn’t involve a microwave is very welcome. But as a busy home cook, I also needed something quick and easy to prepare. That’s when I discovered no-reheat office lunches. Not only do they taste amazing straight from the fridge, but they’re also a lifesaver for meal prep. 

Let’s explore my ten favorite recipes, including one that’s perfect for making ahead.

1. Mediterranean Chickpea and Feta Salad Jars

This recipe is my absolute go-to for meal prepping. It’s packed with flavor, protein, and fiber, and it stays fresh and delicious all week long. Plus, it’s incredibly easy to assemble.

Ingredients

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 cup crumbled feta cheese
• 1 cucumber, chopped
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup chopped fresh parsley
• 2 tablespoons fresh lemon juice
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.  
2. Divide the chickpeas, feta, cucumber, tomatoes, red onion, olives, and parsley evenly among five mason jars.
3. Pour the dressing over the ingredients in each jar.
4. Seal the jars tightly and shake to combine.
5. Store in the refrigerator for up to 5 days.

Meal Prep Tips

• Sunday Prep: Cook a batch of chickpeas (if using dried), chop all veggies, make the dressing, and layer the ingredients in jars.
• Storage: The salad jars will keep in the refrigerator for up to 5 days. On busy mornings, simply grab a jar and head out the door!

2. Spicy Tuna and Avocado Sushi Wraps

If you love sushi but don’t have the time (or patience) to roll it yourself, these wraps are for you. They’re a fun and easy way to get your sushi fix without any of the fuss.

Ingredients

• 2 cans (5 ounces) tuna, drained
• 1 ripe avocado, diced
• 1/4 cup sriracha mayonnaise
• 4 whole-wheat tortillas
• 1/2 cup shredded carrots
• 1/2 cup thinly sliced cucumber

Instructions

1. In a medium bowl, combine the tuna, avocado, and sriracha mayonnaise.
2. Spread the tuna mixture evenly over the tortillas.
3. Top with the carrots and cucumber.
4. Roll up tightly and cut in half.

Meal Prep Tips

• Sunday Prep: Make the sriracha mayo, chop the carrots and cucumber, and store in separate containers.
• Storage: Best if eaten fresh, but can be stored in the refrigerator for up to 2 days.
• Morning Assembly: In the morning, simply spread the tuna mixture on the tortillas, top with the veggies, roll up, and cut in half.

3. Vietnamese-Inspired Chicken Banh Mi Salad

This salad is a flavor explosion! It’s packed with fresh herbs, crunchy veggies, and a tangy lime vinaigrette. Plus, it’s a great way to use leftover cooked chicken.

Ingredients

• 2 cups shredded cooked chicken
• 1/2 cup pickled carrots and daikon (store-bought or homemade)
• 1/2 cup thinly sliced cucumber
• 1/4 cup chopped fresh cilantro
• 1/4 cup chopped fresh mint
• 1 jalapeño, thinly sliced (optional)
• 1/4 cup chopped peanuts
• 1/4 cup lime vinaigrette

Instructions

1. In a large bowl, combine the chicken, carrots, daikon, cucumber, cilantro, mint, jalapeño (if using), and peanuts.
2. Drizzle with the lime vinaigrette and toss to coat.

Meal Prep Tips

Cook a whole chicken on the weekend and shred it for use in multiple meals. Pickle the carrots and daikon in advance. Make a large batch of lime vinaigrette. Toss together the prepped ingredients in a bowl and enjoy! The salad will keep in the refrigerator for up to 4 days.

4. Caprese Skewers with Pesto Drizzle

Who doesn’t love a Caprese salad? These skewers are a fun and portable twist on the classic, and they’re so easy to put together.

Ingredients

• 1 pint cherry tomatoes
• 1 container (8 ounces) fresh mozzarella balls, drained
• 1 bunch fresh basil leaves
• Balsamic glaze, for drizzling
• Pesto, for drizzling

Instructions

1. Thread the tomatoes, mozzarella balls, and basil leaves onto skewers, alternating between each ingredient.
2. Pack the balsamic glaze and pesto separately for dipping.

Meal Prep Tips

• Assembly Line: Assemble the skewers on Sunday and store in an airtight container in the refrigerator. Pack the pesto and balsamic glaze separately for dipping.
• Storage: The skewers will keep in the refrigerator for up to 2 days.

5. Hummus Veggie Wraps with Whipped Feta

These wraps are a healthy and satisfying option that’s perfect for vegetarians. The whipped feta adds a creamy, tangy element that takes this wrap to the next level.

Ingredients

• 4 whole-wheat tortillas
• 1/2 cup hummus
• 1/2 cup whipped feta (recipe below)
• Assorted raw vegetables (e.g., bell peppers, carrots, snap peas), cut into strips

Whipped Feta Recipe:

• 4 ounces feta cheese, crumbled
• 2 tablespoons plain Greek yogurt
• 1 tablespoon olive oil
• 1/4 teaspoon garlic powder

Instructions

1. Spread the hummus evenly over the tortillas.
2. Top with the whipped feta and vegetables.
3. Roll up tightly and cut in half.

Meal Prep Tips

• Make the whipped feta dip and chop the veggies in advance. Store separately in airtight containers.
• Assemble the wraps in the morning for optimal freshness.
• The whipped feta will keep in the refrigerator for up to 5 days. The wraps are best eaten fresh but can be stored for a day or two.

6. Mexican Pinwheels

These pinwheels offer a savory, slightly spicy, and creamy bite. Additionally, they provide protein and fiber, promoting satiety and digestive health.

Ingredients

• 1 large tortilla (whole wheat or spinach)
• 2 tablespoons cream cheese
• 1/4 cup cooked black beans, mashed
• 1/4 cup cooked corn kernels
• 2 tablespoons salsa
• 2 tablespoons shredded cheddar cheese (or dairy-free alternative)
• 1/4 cup diced bell peppers

Instructions

1. Spread cream cheese evenly over the tortilla.
2. Layer mashed black beans, corn, salsa, cheddar cheese, and bell peppers over the cream cheese.
3. Roll the tortilla tightly.
4. Slice the rolled tortilla into 1-inch pinwheels.

Meal Prep Tips

• Cook the black beans and corn ahead of time, then store them in separate airtight containers.
• Dice the bell peppers and store them in a separate container to maintain their crispness.
• Assemble the pinwheels just before packing them to prevent the tortilla from becoming soggy.

7. Sweet Potato Tacos

These tacos deliver a sweet and savory flavor with a hint of spice. Perfect for a vegetarian meal prep, sweet potatoes offer vitamins and fiber, while black beans provide protein and antioxidants.

Ingredients

• 2 small corn tortillas
• 1/2 cup roasted sweet potato cubes
• 1/4 cup cooked black beans
• 2 tablespoons salsa
• 1/4 avocado, sliced
• 1 tablespoon chopped cilantro

Instructions

1. Roast sweet potato cubes at 400 degrees Fahrenheit (200 degrees Celsius) for 20 minutes, or until tender.
2. Fill each tortilla with roasted sweet potato, black beans, salsa, and avocado.
3. Garnish with cilantro.

Meal Prep Tips

• Roast a large batch of sweet potatoes at the beginning of the week and store them in the refrigerator.
• Prepare a large batch of salsa and store it in an airtight container for easy access.
• Warm the tortillas in a dry skillet for a few seconds per side before packing them to improve their texture.

8. Turkey Pita Sandwiches With Cranberry Salsa

Aside from giving lean protein and antioxidants, this sandwich combines the savory taste of turkey with the sweet-tart flavor of cranberry salsa. The pita pocket format is easy to handle, and the cranberry salsa adds a unique, refreshing twist that doesn’t require reheating.

Ingredients

• 1 whole wheat pita pocket
• 3 ounces sliced cooked turkey breast
• 2 tablespoons cranberry salsa
• 1/4 cup spinach leaves
• 1 tablespoon feta cheese

Instructions

1. Slice the pita pocket in half.
2. Fill the pita with turkey, cranberry salsa, and spinach.
3. Add feta cheese.

Meal Prep Tips

• Slice the turkey into thin, even slices for easy filling.
• Wash and thoroughly dry the spinach to maintain freshness.
• Pack the feta cheese in a separate small container to add just before eating.

9. Korean Beef Power Bowls

These bowls offer a balance of savory, sweet, and spicy flavors. As a well-rounded meal, beef provides protein, and vegetables offer vitamins and fiber.

Ingredients

• 1/2 cup cooked brown rice
• 3 ounces cooked sliced beef (marinated in soy sauce, sesame oil, and garlic)
• 1/4 cup kimchi
• 1/4 cup cucumber, sliced
• 1/4 cup spinach
• 1 tablespoon sesame seeds

Instructions

1. Cook the beef.
2. Assemble the brown rice, beef, kimchi, cucumber, and spinach in a bowl.
3. Sprinkle with sesame seeds.

Meal Prep Tips

• Cook the brown rice and store it in an airtight container to keep it moist.
• Marinate and cook the beef in advance, then slice it thinly for easy serving.
• Slice the cucumber into thin rounds to maintain its crispness.

10. Cold Sesame Noodles With Spiralized Vegetables

These noodles provide a nutty, tangy, and slightly spicy flavor. Besides giving a light and refreshing taste, whole wheat noodles offer fiber, and the vegetables provide vitamins and minerals. 

Ingredients

• 1/2 cup cooked whole wheat noodles
• 1/2 cup spiralized zucchini
• 1/2 cup spiralized carrots
• 2 tablespoons sesame dressing (soy sauce, sesame oil, rice vinegar, ginger, garlic)
• 1 tablespoon chopped scallions
• 1 tablespoon sesame seeds

Instructions

1. Cook the noodles.
2. Spiralize the zucchini and carrots.
3. Combine the noodles, spiralized vegetables, and sesame dressing.
4. Garnish with scallions and sesame seeds.

Meal Prep Tips

• Cook the noodles al dente to prevent them from becoming mushy.
• Prepare the sesame dressing and store it in a small, leakproof container.
• Chop the scallions just before packing to keep them fresh.

Final Thoughts

Tired of boring desk lunches? Ditch the microwave and try these ten no-reheat office lunch recipes! They’re packed with flavor, easy to meal prep, and perfect for busy home cooks. From Mediterranean chickpea salad jars to Vietnamese-inspired chicken banh mi salad, there’s something for everyone. Plus, get tips on how to make your meal prep even easier.