Best Lunch Prep Ideas for Work When You Can’t Deal with Another Salad Plus Cooking Tips

Maybe you don’t feel full after a salad. Or maybe you can’t stomach the thought of another bite of lettuce sticking to your tongue. Whatever the case may be, you’re now on the lookout for some practical lunch prep ideas.

Many people prepare “grab-and-go” lunches to take to work or school. This is effective if you don’t have the time to cook something the day before or you’re too tired to do it in the morning.

For those who work long-hour shifts, lunch is almost always the same: a salad, meat sandwich, pretzels, cheese and crackers, or just a cup of coffee. Anything that can help you get through the day when you start to feel sleepy. 

The whole point of bringing your lunch to work is to save some money, get more nutrients, and not have to stand in line with the rest of your coworkers when you want to buy food. Instead, you get some extra time for yourself to relax and recharge. 

With a solid strategy and some meal prep ideas, you can have appetizing meals that can fit any schedule.

So, let’s jump right in.

What Are Some Lunch Prep Ideas?

Salads aren’t the only thing that can provide the maximum nutritional value. You should incorporate various nutrient-dense ingredients you enjoy. Otherwise, the lunch prep ideas you have won’t be sustainable. The trick is to make long-term and reasonable changes to your eating plans. 

If the meals don’t fill you up or feel satisfying, add lean protein such as chicken, turkey, or salmon. If you are not a fan of meat, add boiled eggs, chickpeas, beans, tofu, or lentils. You can pre-portion any food you make, store it in the fridge, or freeze it in batches.

Here are some options to look forward to:

• Taco bowls with vegetables, rice, meat, and sauce on the side. A deconstructed taco can fit all your favorite fillings, spices, and ingredients. You can use guacamole, sour cream, salsa, lettuce, corn, cheese, any protein, black beans, and more. 
• Sheet pan meals. Mix and match sausages with vegetables, chicken thighs, pesto salmon, or ground beef — all in one pan. You can use the species and fat to add flavor, then include the vegetable of choice. 
• Oven bake with meat and vegetables. Many vegetables besides potatoes and carrots go well with a roast. You can add leeks, parsnips, sprouts, broccoli, cauliflower, onion, celeriac, turnips, etc. 
• Vegetable stir-fry with pre-cooked protein. Combine broccoli, bell peppers, carrots, and peas with chicken or tofu. Stir fry it with some soy sauce and serve with cooked noodles or rice. 
• Slow cooker meals. There are plenty of crock-pot lunch meal prep ideas high-protein. You can add a whole chicken, vegetables, baked beans, and tough cuts of meat. The slow cooker is a great option for when you want the food to cook while you do other things. 

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What Should I Prep for Lunches?

Meal prep helps you control the ingredients in your food so you can limit things such as saturated fats, added sugar, and salt. Your lunch prep ideas for work should include a variety of protein sources (i.e. beans, tofu, lean meats), whole grains (corn, quinoa, rice, oats), and vegetables. 

To save yourself some time, we suggest you take the modified meal prep approach. When you cook, make bigger batches. Then store the extra food in meal-sized containers and freeze them.

For example, if you’re cooking a taco skillet, make 6 portions instead of 3. You’ll have the same amount of cooking time, dishes to wash, and energy to spend. The only difference is, some other week you won’t have to spend your entire Sunday cooking a bunch of meals. 

All you have to do is double the recipe, then freeze it in portions for later use. You can make big batches of chili and take them to work the next day. 

You can assemble a customized lunch with any ingredients you already have in your kitchen or pantry. In this way, you won’t waste anything.  

Are you tired of coming up with lunch prep ideas for weight loss every single day? The BetterMe health app can help. The database includes thousands of recipes for every cuisine. It also helps you track your food, health, weight loss, and learn along the way. 

Read more: 4 Low Carb Lunch Ideas To Make At Home

How Do I Plan Lunches for a Week?

Effective meal planning requires strategy and a little bit of effort. You should keep in mind that the food you cooked days earlier isn’t going to taste the same as when it was fresh. There’s going to be a slight change in texture and flavor. You can experiment to find recipes that hold up better in the fridge or freezer.

Here’s how to plan ahead for a week’s worth of lunches.

• Map your meals: Determine your dietary goals — whether that’s building muscle, weight loss, preventing nutrient deficiencies, boosting cardiovascular health, or simply consuming balanced nutrition. This can help you navigate your portions and ingredients.
• Stay flexible: Mix as many exciting ingredients as you can to add variety. You can rotate the meals and experiment with different flavors.
• Shop smart: Write down a shopping list and stick to it. Take stock of any staples and ingredients you may already have in your pantry and fridge. Use all the remaining ingredients before you shop for new items.
• Prepare ahead: Marinate the meat in advance, cook grains, and chop any vegetables that hold up well. For example, you can chop some carrots, potatoes, bell peppers, and onions. You can also pack some raw ingredients for a meal in packets of foil, store them in the fridge, and cook in the oven. This makes it easier to put together healthy meal prep ideas for the week.
• Leverage technology: Use apps and tools for meal planning and recipes. The BetterMe app can streamline the entire process based on your dietary needs and preferences. 

What Are 10 Good Lunch Foods for Meal Prep?

Do you love the concept of meal prepping, but just can’t seem to get it right? There are plenty of simple meal prep ideas out there. However, without the right ingredients, the meal can feel dry, soggy, or too bland. That’s why we’ve chosen 10 foods that make an excellent choice.  

Chicken Thighs, Breasts, or Drumsticks

Chicken is the #1 choice in many lunch boxes. However, sometimes leaving it in the fridge overnight can make the meat dry, rubbery, and very hard to eat.

Meal prepping requires heat control. You should avoid overcooking the meat. We suggest you use a thermometer frequently to check the internal temperature of the meat. For example, cooking chicken breasts requires 165°F (73.9°C). 

The best method for reheating chicken is usually the microwave. Put the chicken in a container with a small amount of water and cover it. This creates steam, which helps keep the meat moist. 

Serve with: chicken tacos, meal prep bowls, chicken wraps, stir-fries, chicken pitta pockets, and burrito bowls.  

Turkey Meatballs

Turkey meatballs taste great both hot and cold. You can make enough food to last you about 3 to 4 days. It can help support muscle maintenance during weight loss and increase satiety. (1) 

To make the meat moist and juicy, we suggest adding eggs, breadcrumbs, spices, and some chopped onions when preparing the balls. The egg acts as a binder and holds the mixture together. This traps the moisture and adds more protein. 

Breadcrumbs absorb and retain moisture from the meat. As you cook it, the breadcrumbs release some of that moisture, preventing the meat from becoming too dense. 

Serve with: rice, roasted vegetables, wheat wraps, hummus, tzatziki, tomatoes, stir-fries, grain bowls. 

Vegetables

From a nutritional point of view, vegetables contribute to the supply of many nutrients. That includes vitamins A, B6, and C, folate, potassium, magnesium, and fiber. To make meal prep ideas for weight loss, you can roast, steam, or stir-fry them. (2)

The ideal temperature for roasting is approximately 425°F (roughly 200°C). Herbs and spices bring out the best flavor without adding unhealthy fat. You can roast mushrooms, bell peppers, asparagus, red cabbage, brussels sprouts, sweet potato, garlic, eggplant, cherry tomatoes, etc.

You can steam vegetables such as cauliflower, broccoli, carrots, and green peas. They still keep their crunch and do well in a lunch box. 

Stir fries and sautés are teeming with nutrients. You can stir-fry some peppers, onions, pea pods, zucchini, and cabbage. 

Serve with: BBQ sauce, hummus, grain-based salad (i.e. couscous, quinoa, rice), canned fruit, skewers. 

Quinoa

Quinoa is high in dietary fiber, essential amino acids, complex carbs, minerals, and vitamins. (3)

Start by washing the quinoa to remove any bitterness. Then, mix 2 cups of water (or broth) in a saucepan for each 1 cup of quinoa. Bring it to a boil, then reduce the heat to low. Put a lid on the pan and let it cook for approximately 15 minutes.

Are you looking for some lunch prep ideas for quinoa? Add it with a mixture of brown, red, or wild rice, then sautée some mushrooms, onions, garlic, bell peppers, and corn kernels.

Serve with: black beans, edamame, plain Greek yogurt, hard-boiled eggs, cheddar cheese, meat.  

Tofu

Does your crispy fried tofu lose its texture after you put it in a lunchbox and reheat it?

Tofu is a versatile food you can add to almost any dish. However, how you make it matters. For example, you can use smoked tofu in wraps, sandwiches, and salads. It’s delicious both hot and cold. 

Marinated tofu in soy sauce, ginger, garlic, and spices, has a ton of flavor. Place the tofu on kebab skewers and grill or bake them with your favorite vegetables. 

Serve with: stir-fried greens, plain rice, soy sauce, mushrooms. 

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Hard Boiled Eggs

Egg protein is high-quality and has many health benefits (4)

Hard-cooked eggs can last in the fridge for up to 7 days. They are portable, versatile, and require no cooking experience.

Serve with: egg salad sandwich, quesadilla, avocado toast, wraps, dipping sauce (i.e. hummus, mayo, yogurt, cream cheese, soy sauce). 

If you’re looking to cut the calories, read more about 300-Calorie Lunch Ideas: 10 Meal Options That Won’t Leave You Hungry. 

Tuna

Canned tuna is a standard, budget-friendly food that’s easy to pack. You can also substitute canned tuna for fresh or canned salmon. It’s teeming with potassium, omega-3, and hunger-busting protein. 

Serve with: salad wrap, sandwich, crackers, tuna macaroni salad, vegetables, french bread, sauces, and spreads (i.e. salsa, lemon, dijon mustard, mayo, hot sauce, Greek yogurt). 

Lentils

You can prep lentils once and serve them in many different ways. You can add different meal components to mix and match whatever ingredient suits your needs. 

Brown or green lentils are great for salads and side dishes. They hold their shape quite well after cooking. Yellow or red lentils are better for making stews and soups as they break down faster. 

Lentils are filling, affordable, and can be stored cooked in the fridge for 5 to 7 days. They provide plant-based protein to side dishes, salads, dips, and more.

Serve with: lentil bowls with yogurt dressing, tacos, lentil casserole, stir-fries with vegetables, stuffed bell peppers, lentil curry, and soup.  

Chickpeas

Chickpeas have many uses. You can mash the cooked chickpeas and mix them with olive oil, lemon juice, garlic, and tahini to make hummus. 

Quality protein can play a beneficial role in insulin and glucose regulation, weight control, and heart health. When roasted, chickpeas are high in protein and an excellent addition to bowls and salads. 

You can also use roughly mashed chickpeas to make patties and stuff them in a pita, wrap, or burger. Cornstarch adds a smoother texture to the patties and makes them crispy. 

Are you looking for more healthy lunch prep ideas? Cold chickpeas go well with roast garlic and couscous. You can add them to a salad and top with some nuts and seeds.

Serve with: vegetables, rice, lentils, tuna, noodles, burgers, tortillas with taco fillings (i.e. sour cream, salsa, cheese). 

Tip: Canned chickpeas cook faster, but dried chickpeas have a better taste. If you prefer canned chickpeas, give them a thorough rinse as they contain a lot of salt. 

Shrimp

Shrimp is a lean source of protein and is very quick to prepare. It’s low in calories and carbs, but is a solid source of vitamin B12, magnesium, and zinc.

You can bake, boil, broil, barbecue, or saute them. To add more flavor, marinate the shrimps for at least 15 to 20 minutes. A basic marinade often includes a little oil, garlic, soy sauce, and salt and pepper. You can also add something acidic, such as lemon juice or lemon zest. 

Cooked shrimp usually lasts 3 days. Use the freshest ingredients and store the food in a glass air-tight container. 

Serve with: sandwich, burger, tacos, veggie skewers, fried rice, spring rolls, fajita or grain bowls. 

Read more: The Best Keto Gluten-Free Recipes for Breakfast, Lunch, Dinner, and Dessert

Can I Meal Prep for 4 Days?

We highly suggest you use the “three-day rule”. Most cooked meals can stay in the fridge for at least 3 days after the day of cooking. If you’re cooking bigger batches on Sunday, and keep the food in the fridge, you can eat it until Wednesday. 

However, if you want to eat the food on a Thursday, we recommend you cook it after Sunday or store it in the freezer.

The three-day rule is a deliberately conservative guideline that is designed to keep people safe, especially immunocompromised individuals, seniors, and children. Of course, some home-cooked leftovers can last for 4 days or more, such as soups, stews, and one-pot meals. 

However, if you eat products such as seafood, chicken, or ground meat 4 days after cooking, you’re more likely to get sick. An airtight container can prolong the food’s freshness. 

FAQs

• Is pasta bad for meal prep?

The pasta in the fridge can get stale and the sauce can dry out. To loosen up the rigidity, we suggest using smaller bite-sized pasta cuts such as rotini or penne instead of linguine or spaghetti. Allow it to cool before storing in the fridge in an air-tight container for up to 3 to 5 days. Store the sauce and pasta in a separate container. 

• Is meal prep really healthy?

It can be. The trick is to use a balance of protein, fiber, fats, and carbs. Experiment with vegetables that are in season, including whole grains, and healthy spreads such as hummus. Finish it up with some fresh herbs and low-sodium dressings. 

• Should I meal prep every day?

You don’t have to. Most people choose one day of the week to cook in batches and then portion the meals in containers. However, you can save yourself some time and energy by cooking meals in bigger batches every once in a while.

• Can I meal prep rice?

Rice is a great choice for any lunchbox. You can add whole-grain rice to low-calorie lunch recipes for weight loss. You can pair it with some vegetables, salmon, chicken, turkey, beef, or any kind of protein you prefer. You can also freeze cooked rice if you have extra.

The Bottom Line

You can make yourself 5 days’ worth of awesome foods for less money and higher nutrient value. Of course, you can always decide to have simple salads or sandwiches at work and be happy with the foods you eat, but eventually, it can get boring. With the lunch prep ideas listed here, you can change up your routine and get creative with the dishes.