Pack Your Lunch, Pack a Punch: 5 Healthy Meal Prep Recipes for a Week of Delicious Lunches

Are you getting a little tired of soggy sandwiches and sad salads? Get ready to break free from the takeout trap and embrace a week of vibrant, healthy lunches. It’s obvious you have a busy personal like and work schedule, so we’re going to focus on meal prepping – your ticket to delicious, nutritious midday meals that won’t break the bank and keep you moving throughout the day.

We’ve got you covered with five easy-to-make recipes that are perfect for prepping on a Sunday and enjoying throughout the week. Get ready to transform your lunch break into something a bit more flavor-packed.

Tuna Salad

Lemon Herb Tuna Salad Lettuce Cups:

  • Ingredients:
    • 2 cans tuna in water, drained
    • 1/4 cup plain Greek yogurt
    • 1/4 cup chopped celery
    • 1/4 cup chopped red onion
    • 2 tablespoons chopped fresh dill
    • 1 tablespoon lemon juice
    • Salt and pepper to taste
    • Large lettuce leaves (butter lettuce, romaine, or iceberg) and sliced tomato (optional)
  • Instructions:
    1. In a medium bowl, combine tuna, Greek yogurt, celery, red onion, dill, lemon juice, salt, and pepper.
    2. Mix well until combined.
    3. Divide tuna salad evenly among lettuce leaves.
  • Meal Prep Tip: Prepare the tuna salad in advance and store it separately. When ready to eat, simply scoop the tuna salad onto fresh lettuce leaves.

Mediterranean Quinoa Salad:

  • Ingredients:
    • 1 cup cooked quinoa
    • 1 cucumber, diced
    • 1 avocado, sliced
    • 1 cup cherry tomatoes, halved
    • 1/2 cup crumbled feta cheese
    • 1/4 cup kalamata olives, pitted and halved
    • 1/4 cup chopped fresh parsley
    • 2 tablespoons olive oil
    • 1 tablespoon red wine vinegar
    • Salt and pepper to taste
  • Instructions:
    1. In a large bowl, combine quinoa, cucumber, tomatoes, feta, olives, and parsley.
    2. In a separate small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
    3. Pour dressing over quinoa mixture and stir to combine.
Jar Salad

Mason Jar Power Salad:

  • Ingredients:
    • Your favorite salad dressing (vinaigrette, Greek yogurt dressing, etc.)
    • Chopped vegetables (carrots, cucumbers, peppers, tomatoes)
    • Protein (grilled chicken, tofu cubes, chickpeas)
    • Grains (quinoa, brown rice)
    • Greens (spinach, kale, romaine lettuce)
  • Instructions:
    1. Layer dressing at the bottom of a mason jar or equivalent container.
    2. Add chopped vegetables, followed by protein and grains.
    3. Top with greens.
    4. Seal jar and refrigerate. When ready to eat, shake the jar to combine ingredients.
Lentil Bowl

Zesty Lentil Bowls:

  • Ingredients:
  • 1 cup cooked brown rice
  • 1 can lentils, rinsed and drained
  • 1 avocado, sliced
  • 1/2 cup salsa or chopped tomatoes
  • 1/4 cup chopped cilantro
  • 1 cup corn (optional)
  • Lime wedges
  • Optional: Shredded cheese, sour cream
  • Instructions:
  • Divide rice among meal prep containers.
  • Top with cow’s milk or non-dairy cheese, avocado slices, salsa, and cilantro.
  • Add a squeeze of lime juice before serving.


BLAT (Bacon, Lettuce, Avocado, and Tomato) Salad with Hard-Boiled Egg:

  • Ingredients:
    • 6 eggs
    • ½ cup milk
    • 1 cup chopped vegetables (broccoli, spinach, mushrooms, etc.)
    • ½ cup shredded cheese
    • Salt and pepper to taste
  • Ingredients:
  • 4 slices bacon, cooked and crumbled
  • 4 cups chopped romaine lettuce
  • 2 ripe avocados, diced
  • 2 cups cherry tomatoes, halved
  • 4 hard-boiled eggs, sliced
  • Dressing of your choice (ranch, vinaigrette, etc.)
  • Instructions:
    1. Combine lettuce, avocado, tomatoes, and hard-boiled eggs in a large bowl.
    2. Top with crumbled bacon.
    3. Drizzle with your favorite dressing just before serving.
  • Meal Prep Tips:
    • Cook bacon and hard-boil eggs in advance.
    • Store bacon, lettuce, tomatoes, and eggs separately in airtight containers.
    • Dice avocado and add a squeeze of lemon juice to prevent browning. Store it separately in an airtight container.
    • Assemble the salad just before eating to keep the ingredients fresh and crisp.
  • This BLAT salad is a delicious and satisfying lunch option that’s packed with protein and healthy fats from the bacon,avocado, and eggs. The lettuce and tomatoes add a refreshing crunch, and the dressing brings all the flavors together. Feel free to customize it with your favorite cheese, nuts, or other toppings.

Bonus Tips:

  • Invest in good-quality meal prep containers to keep your food fresh and prevent leaks.
  • Roast a big batch of vegetables on Sunday to use in multiple dishes throughout the week.
  • Don’t be afraid to experiment with different flavors and ingredients.

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