15 Easy Sunday Lunch Ideas for the Family

Hello fellow food lovers! As a busy home cook, I know how hectic weekdays can get. That’s why I’m a huge fan of meal prepping – it’s a game-changer for saving time and ensuring my family enjoys delicious and healthy meals, even on the busiest days. Today, I’m excited to share 15 easy Sunday lunch ideas that are perfect for meal prepping. 

These recipes are simple to follow, family-friendly, and come with comprehensive meal prep tips to make your life easier. Let’s get cooking!

1. Honey Garlic Glazed Chicken with Roasted Vegetables

This dish is a crowd-pleaser and perfect for a hearty Sunday lunch. The chicken is juicy and flavorful, and the roasted vegetables add a healthy and delicious touch.

Ingredients

• 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch pieces
• 1 tbsp olive oil
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 1 onion, chopped
• 1 zucchini, chopped
• 1 cup broccoli florets
• 1/4 cup honey
• 1/4 cup soy sauce
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss the chicken with olive oil, salt, and pepper.
3. Spread the chicken and vegetables in a single layer on a baking sheet.
4. In a small bowl, whisk together honey, soy sauce, and garlic.
5. Pour the honey garlic glaze over the chicken and vegetables.
6. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

Meal Prep Tips

• Allow the dish to cool completely before dividing it into individual meal prep containers. Store in the refrigerator for up to 4 days.
• Reheat in the microwave or oven until warmed through.

2. Lemon Herb Salmon with Quinoa

This recipe is light, healthy, and packed with flavor. The salmon is flaky and moist, and the quinoa adds a nutritious and satisfying base.

Ingredients

• 4 salmon fillets (6-8 ounces each)
• 1 tbsp olive oil
• 1 lemon, sliced
• 1/4 cup fresh herbs (such as dill, parsley, and thyme)
• 1 cup quinoa, cooked according to package directions
• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper.
3. Drizzle with olive oil and season with salt and pepper.  
4. Top each fillet with lemon slices and fresh herbs.
5. Bake for 12-15 minutes, or until the salmon is cooked through.
6. Serve the salmon over a bed of cooked quinoa.

Meal Prep Tips

• Store the cooked salmon and quinoa separately in airtight containers in the refrigerator for up to 3 days.
• Reheat the salmon and quinoa separately in the microwave or oven.
• Cook the quinoa ahead of time and store it in the refrigerator.

3. Beef and Broccoli Stir-Fry

This classic stir-fry is a quick and easy weeknight meal. The beef is tender and flavorful, and the broccoli is crisp-tender.

Ingredients

• 1 lb beef sirloin, thinly sliced
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 onion, chopped
• 2 cups broccoli florets
• 1/4 cup soy sauce
• 1/4 cup hoisin sauce
• 1 tbsp cornstarch
• 1 tbsp water
• Cooked rice for serving

Instructions

1. In a small bowl, whisk together soy sauce, hoisin sauce, cornstarch, and water.
2. Heat olive oil in a large skillet or wok over medium-high heat.
3. Add the beef and cook until browned, about 5 minutes.
4. Add garlic and onion and cook until softened, about 2 minutes.
5. Add broccoli and stir-fry for 3-4 minutes, or until crisp-tender.
6. Pour the sauce over the beef and vegetables and cook until thickened, about 1 minute.
7. Serve over cooked rice.

Meal Prep Tips

• Store the stir-fry and rice separately in airtight containers in the refrigerator for up to 3 days.
• Reheat in the microwave or on the stovetop until warmed through.
• You can cook the beef and vegetables ahead of time and store them separately. When ready to eat, simply reheat and toss with the sauce.

4. Turkey and Black Bean Chili

This chili is hearty, flavorful, and perfect for a cold day. It’s also a great source of protein and fiber.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 lb ground turkey
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 (10-ounce) can diced tomatoes and green chilies, undrained
• 1 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp oregano
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion and garlic and cook until softened, about 5 minutes.
3. Add ground turkey and cook until browned, about 5 minutes.
4. Drain any excess grease.
5. Add the bell peppers, black beans, diced tomatoes, tomatoes and green chilies, chili powder, cumin, oregano, salt, and pepper.
6. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the chili has thickened.

Meal Prep Tips

• Store the chili in airtight containers in the refrigerator for up to 4 days or freeze for longer storage.
• Reheat on the stovetop or in the microwave until warmed through.

5. Lemony Shrimp Scampi with Zucchini Noodles

This light and refreshing dish is perfect for a summer lunch. The shrimp is cooked to perfection in a lemony garlic sauce, and the zucchini noodles add a healthy and low-carb twist.

Ingredients

• 1 lb large shrimp, peeled and deveined
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1/4 cup dry white wine
• 1/4 cup lemon juice
• 2 tbsp butter
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste
• 2 medium zucchini, spiralized

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add garlic and cook until fragrant, about 30 seconds.
3. Add shrimp and cook until pink and opaque, about 3 minutes per side.
4. Add white wine and lemon juice and bring to a simmer.
5. Reduce heat to low and stir in butter and parsley.
6. Season with salt and pepper to taste.
7. Toss the zucchini noodles with the shrimp scampi sauce and serve immediately.

Meal Prep Tips

• Store the cooked shrimp and sauce separately from the zucchini noodles in airtight containers in the refrigerator for up to 3 days.
• Reheat the shrimp and sauce in the microwave or on the stovetop. Toss with the zucchini noodles just before serving.
• Spiralize the zucchini noodles ahead of time and store them in the refrigerator for up to 2 days.

6. Spicy Thai Chicken Curry with Brown Rice

This flavorful curry is packed with aromatic spices and tender chicken. The brown rice adds a healthy and satisfying base.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 lb boneless, skinless chicken breasts, cut into 1-inch pieces
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 1 (14.5-ounce) can coconut milk
• 1/4 cup red curry paste
• 1 tbsp fish sauce
• 1 tbsp brown sugar
• 1 tsp grated ginger
• 1/2 cup chopped cilantro
• Cooked brown rice for serving

Instructions

1. Heat olive oil in a large pot or Dutch oven over medium heat.
2. Add onion and garlic and cook until softened, about 5 minutes.
3. Add chicken and cook until browned, about 5 minutes.
4. Stir in the bell peppers, coconut milk, curry paste, fish sauce, brown sugar, and ginger.
5. Bring to a boil, then reduce heat and simmer for 15 minutes, or until the chicken is cooked through and the sauce has thickened.
6. Stir in cilantro just before serving.
7. Serve over cooked brown rice.

Meal Prep Tips

• Store the curry and rice separately in airtight containers in the refrigerator for up to 4 days.
• Reheat in the microwave or on the stovetop until warmed through.
• Cook the brown rice ahead of time and store it in the refrigerator.

7. Mediterranean Chickpea Salad

This vibrant salad is packed with protein, fiber, and healthy fats. It’s perfect for a light and refreshing lunch.

Ingredients

• 2 (15-ounce) cans chickpeas, rinsed and drained
• 1 cucumber, chopped
• 1 red bell pepper, chopped
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese
• Dressing:
  • 1/4 cup olive oil
  • 1/4 cup lemon juice
  • 1 tbsp red wine vinegar
  • 1 clove garlic, minced
  • 1/2 tsp dried oregano
  • Salt and pepper to taste

Instructions

1. In a large bowl, combine chickpeas, cucumber, bell pepper, red onion, olives, parsley, and feta cheese.
2. In a small bowl, whisk together the dressing ingredients.
3. Pour the dressing over the salad and toss to coat.
4. Serve immediately or chill for later.

Meal Prep Tips

• Store the salad in an airtight container in the refrigerator for up to 3 days.
• Add the dressing just before serving to prevent the salad from becoming soggy.

8. Slow Cooker Pulled Pork Sandwiches

These sandwiches are a crowd-pleasing classic. The pork is cooked low and slow in the slow cooker until it’s fall-apart tender.

Ingredients

• 3 lb boneless pork shoulder roast
• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup chicken broth
• 1/2 cup barbecue sauce
• 1/4 cup apple cider vinegar
• 2 tbsp brown sugar
• 1 tbsp Worcestershire sauce
• 1 tsp smoked paprika
• 1/2 tsp chili powder
• Salt and pepper to taste
• Hamburger buns for serving

Instructions

1. Sear the pork roast in a hot skillet with olive oil until browned on all sides.
2. Transfer the pork roast to a slow cooker.
3. Add onion, garlic, chicken broth, barbecue sauce, apple cider vinegar, brown sugar, Worcestershire sauce, smoked paprika, chili powder, salt, and pepper to the slow cooker.
4. Cover and cook on low for 8-10 hours, or until the pork is very tender.
5. Shred the pork with two forks and serve on hamburger buns.

Meal Prep Tips

• Store the pulled pork in an airtight container in the refrigerator for up to 4 days.
• Reheat in the microwave or on the stovetop until warmed through.
• Freeze leftover pulled pork for longer storage.

9. Vegetarian Lentil Soup

This hearty and flavorful soup is packed with protein and fiber. It’s a great option for a healthy and satisfying lunch.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 tsp dried thyme
• 1/2 tsp dried oregano
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large pot or Dutch oven over medium heat.
2. Add onion, carrots, and celery and cook until softened, about 5 minutes.
3. Add garlic and cook until fragrant, about 30 seconds.
4. Stir in lentils, vegetable broth, diced tomatoes, thyme, oregano, salt, and pepper.
5. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until the lentils are tender.

Meal Prep Tips

• Store the soup in airtight containers in the refrigerator for up to 4 days or freeze for longer storage.
• Reheat on the stovetop or in the microwave until warmed through.

10. Tuna Salad with Avocado and Whole Wheat Bread

This healthy and delicious tuna salad is a classic lunch option. The avocado adds a creamy texture and healthy fats.

Ingredients

• 2 (5-ounce) cans tuna, drained
• 1/4 cup mayonnaise
• 1/4 cup plain Greek yogurt
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 1 ripe avocado, diced
• 1 tbsp lemon juice
• Salt and pepper to taste
• Whole wheat bread for serving

Instructions

1. In a medium bowl, combine tuna, mayonnaise, Greek yogurt, celery, and red onion.
2. Gently fold in the avocado and lemon juice.
3. Season with salt and pepper to taste.
4. Serve on whole wheat bread.

Meal Prep Tips

• Store the tuna salad separately from the bread in an airtight container in the refrigerator for up to 2 days.
• Add the avocado just before serving to prevent it from browning.

11. Chicken Caesar Salad Wraps

These wraps are a fun and portable way to enjoy a classic Caesar salad. They’re perfect for a quick and easy lunch on the go.

Ingredients

• 1 lb cooked chicken breast, shredded or chopped
• 1/2 cup Caesar dressing
• 1/4 cup grated Parmesan cheese
• 1/4 cup croutons
• 4 large romaine lettuce leaves
• 4 large tortillas

Instructions

1. In a small bowl, combine the Caesar dressing and Parmesan cheese.
2. Spread a thin layer of the dressing mixture on each tortilla.
3. Top with shredded chicken, croutons, and a romaine lettuce leaf.
4. Roll up the tortillas tightly and cut in half.

Meal Prep Tips

• Store the wraps in an airtight container in the refrigerator for up to 2 days.
• Assemble the wraps just before serving to prevent them from becoming soggy.

12. Turkey Meatball Subs with Marinara Sauce

These subs are a delicious and satisfying lunch option. The turkey meatballs are lean and flavorful, and the marinara sauce adds a touch of Italian flair.

Ingredients

• 1 lb ground turkey
• 1/4 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg, beaten
• 1 clove garlic, minced
• 1/4 cup chopped fresh parsley
• 1/4 tsp dried oregano
• Salt and pepper to taste
• 1 (24-ounce) jar marinara sauce
• 4 sub rolls

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine ground turkey, breadcrumbs, Parmesan cheese, egg, garlic, parsley, oregano, salt, and pepper.
3. Shape the mixture into small meatballs.
4. Place the meatballs on a baking sheet lined with parchment paper.
5. Bake for 20-25 minutes, or until the meatballs are cooked through.
6. Warm the marinara sauce in a saucepan over medium heat.
7. Fill the sub rolls with meatballs and marinara sauce.

Meal Prep Tips

• Store the meatballs and marinara sauce separately in airtight containers in the refrigerator for up to 4 days.
• Reheat the meatballs and marinara sauce in the microwave or on the stovetop.
• Freeze leftover meatballs for longer storage.

13. Black Bean Burgers with Sweet Potato Fries

These veggie burgers are a delicious and healthy alternative to traditional beef burgers. The sweet potato fries add a touch of sweetness and a healthy dose of vitamins.

Ingredients

• 1 (15-ounce) can black beans, rinsed and drained
• 1/2 cup cooked brown rice
• 1/4 cup chopped onion
• 1/4 cup chopped cilantro
• 1 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 4 hamburger buns
• Toppings of your choice (lettuce, tomato, onion, etc.)
• Sweet Potato Fries:
  • 2 large sweet potatoes, cut into wedges
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. Mash the black beans in a large bowl.
3. Add brown rice, onion, cilantro, chili powder, cumin, garlic powder, salt, and pepper.
4. Mix well to combine.
5. Shape the mixture into patties.
6. Place the patties on a baking sheet lined with parchment paper.
7. Bake for 20-25 minutes, or until the patties are heated through and slightly crispy.
8. While the patties are baking, prepare the sweet potato fries.
9. Toss the sweet potato wedges with olive oil, salt, and pepper.
10. Spread the fries on a baking sheet lined with parchment paper.
11. Bake for 20-25 minutes, or until the fries are tender and slightly crispy.
12. Serve the black bean burgers on hamburger buns with your favorite toppings and a side of sweet potato fries.

Meal Prep Tips

• Store the cooked patties and sweet potato fries separately in airtight containers in the refrigerator for up to 3 days.
• Reheat the patties and fries in the oven or toaster oven until warmed through.
• Freeze leftover patties for longer storage.

14. Chicken Fajita Bowls

These bowls are a fun and customizable way to enjoy a classic Mexican dish. They’re packed with protein, vegetables, and flavor.

Ingredients

• 1 lb boneless, skinless chicken breasts, cut into strips
• 1 tbsp olive oil
• 1 onion, sliced
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 tbsp fajita seasoning
• Cooked rice for serving
• Toppings of your choice (salsa, sour cream, guacamole, shredded cheese, etc.)

Instructions

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add chicken and cook until browned, about 5 minutes.
3. Add onion and bell peppers and cook until softened, about 5 minutes.
4. Stir in fajita seasoning.
5. Serve the chicken and vegetables over cooked rice with your favorite toppings.

Meal Prep Tips

• Store the cooked chicken and vegetables separately from the rice in airtight containers in the refrigerator for up to 4 days.
• Reheat in the microwave or on the stovetop until warmed through.
• Cook the rice ahead of time and store it in the refrigerator.

15. Pasta Salad with Roasted Vegetables

This pasta salad is a delicious and versatile dish that can be customized with your favorite vegetables. It’s perfect for a light and refreshing lunch.

Ingredients

• 1 lb pasta (such as rotini, penne, or farfalle), cooked according to package directions
• 1 tbsp olive oil
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 1 zucchini, chopped
• 1 cup broccoli florets
• 1/4 cup chopped fresh parsley
• 1/4 cup grated Parmesan cheese
• Dressing:
  • 1/4 cup olive oil
  • 1/4 cup red wine vinegar
  • 1 tbsp Dijon mustard
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. Toss the vegetables with olive oil, salt, and pepper.
3. Spread the vegetables on a baking sheet lined with parchment paper.
4. Roast for 20-25 minutes, or until the vegetables are tender.  
5. In a large bowl, combine the cooked pasta, roasted vegetables, parsley, and Parmesan cheese.
6. In a small bowl, whisk together the dressing ingredients.
7. Pour the dressing over the pasta salad and toss to coat.
8. Serve immediately or chill for later.

Meal Prep Tips

• Store the pasta salad in an airtight container in the refrigerator for up to 3 days.
• Add the dressing just before serving to prevent the salad from becoming soggy.

Conclusion

I hope these 15 easy Sunday lunch ideas inspire you to embrace meal prepping and enjoy delicious and convenient meals throughout the week. Remember to adjust the recipes and meal prep tips to fit your family’s preferences and dietary needs. Happy cooking!