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Easy and Healthy Recipes for a Delicious Week
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Lunch Meal Prep: Easy and Healthy Recipes for a Delicious Week

Finding time to prepare healthy lunches during the week can be a challenge, but with a little meal prep, you can save time and ensure that you have nutritious and delicious meals ready to go.

In this article, we’ll share some easy and flavorful lunch meal prep recipes that are perfect for busy weekdays.

From salads to wraps to grain bowls, these recipes are sure to keep you satisfied and energized throughout the day.

1. Chicken Avocado Salad


  • 2 cups cooked chicken breast, diced
  • 1 avocado, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1/4 cup red onion, diced
  • 2 tablespoons fresh cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste
  • Lettuce leaves or whole grain bread for serving


  1. In a large bowl, combine the diced chicken breast, avocado, cherry tomatoes, cucumber, red onion, and cilantro.
  2. Squeeze the lime juice over the salad and toss until well combined.
  3. Season with salt and pepper to taste.
  4. Serve the chicken avocado salad on lettuce leaves or whole grain bread.
  5. Divide the salad into meal prep containers for easy grab-and-go lunches.

2. Quinoa Salad with Chickpeas and Vegetables


  • 1 cup quinoa, cooked according to package instructions
  • 1 can (15 ounces) chickpeas, drained and rinsed
  • 1 cup diced bell peppers (any color)
  • 1 cup diced cucumber
  • 1/4 cup chopped red onion
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • Salt and pepper to taste


  1. In a large bowl, combine the cooked quinoa, chickpeas, diced bell peppers, cucumber, red onion, and parsley.
  2. Drizzle the olive oil and lemon juice over the salad and toss until well combined.
  3. Season with salt and pepper to taste.
  4. Divide the quinoa salad into meal prep containers.

3. Turkey and Hummus Wrap


  • Whole grain wraps or tortillas
  • Sliced turkey breast
  • Hummus
  • Baby spinach leaves
  • Sliced cucumber
  • Sliced bell peppers
  • Sliced avocado


  1. Lay out the whole grain wraps or tortillas on a clean surface.
  2. Spread a layer of hummus onto each wrap.
  3. Top each wrap with sliced turkey breast, baby spinach leaves, cucumber slices, bell pepper slices, and avocado slices.
  4. Roll up the wraps tightly and cut them in half.
  5. Wrap each half in plastic wrap or aluminum foil for easy transport.
  6. Store the wrapped sandwiches in the refrigerator until ready to eat.

4. Buddha Bowl with Roasted Vegetables and Tofu


  • 1 block extra-firm tofu, pressed and cubed
  • 2 tablespoons soy sauce or tamari
  • 1 tablespoon olive oil
  • 2 cups mixed greens
  • 1 cup cooked quinoa
  • 1 cup roasted vegetables (such as sweet potatoes, Brussels sprouts, and cauliflower)
  • 1/2 avocado, sliced
  • Sesame seeds for garnish (optional)
  • Tahini dressing (optional)


  1. Preheat your oven to 400°F (200°C).
  2. In a bowl, toss the cubed tofu with soy sauce or tamari and olive oil until well coated.
  3. Spread the tofu out in a single layer on a baking sheet lined with parchment paper.
  4. Bake for 25-30 minutes, flipping halfway through, until the tofu is golden brown and crispy.
  5. Assemble the Buddha bowls by dividing the mixed greens, cooked quinoa, roasted vegetables, and tofu among meal prep containers.
  6. Top each bowl with sliced avocado and sesame seeds, if desired.
  7. Drizzle with tahini dressing before serving, if desired.


With these easy and healthy lunch meal prep recipes, you can enjoy delicious and satisfying lunches all week long without the hassle of cooking every day.

Simply prepare your meals ahead of time, store them in meal prep containers, and you’ll have convenient and nutritious lunches ready to go whenever you need them.

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