40+ Healthy Meal Prep Lunch Ideas for Work

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By Taylor Stinson | 27 Comments | Posted: 12/06/23 | Updated: 12/06/23

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These Healthy Meal Prep Lunch Ideas for Work are perfect for busy weeks! These make-ahead meal prep recipes are delicious and easy.

40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (1)

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What's in this Post

Healthy Lunch Meal Prep Ideas
Benefits of Healthy Lunches
Frequently Asked Questions
Soup Recipes
One Pan Lunch Ideas
Vegetarian Lunch Ideas
Low Carb Lunch Recipes
Salad Recipes
Bento Box Recipes
Instant Pot Lunch Recipes
Lunch Packing Tips

Healthy Lunch Meal Prep Ideas

Whether you're working from home or headed into an office, having your lunches prepped and ready to go for the week is a great way to eat healthy and save money. When you have something delicious waiting in the fridge for you, you won't be tempted to pop out to the food court or order takeout! To help you get started, I rounded up my favourite meal prep lunch ideas. There are over 40 options, so there's something for everyone!

Benefits of healthy lunches

There are so many amazing benefits to packing a healthy lunch! Here are six reasons why you should try meal prepping healthy lunches:

They save time
They save money so you're not buying lunch out
You're more organized
You're less stressed in the morning – no wondering what to eat and when
You're eating healthy, unprocessed food on a consistent basis
You'll have more energy because you're eating better

Frequently Asked Questions

What is a good meal prep lunch to bring to work?

The best work lunch is one you're excited to eat! Any of these recipes fit the bill for being healthy and nutritious. Anything that can be eaten cold or reheated in easily in the microwave is perfect.

How many days can you prep your lunches for?

You can prep all your lunches for the week on Sunday. Since most of these recipes last for up to 5 days, you can easily make a big batch on Sunday, then enjoy them throughout the week.

What foods last the longest?

As long as you store your food properly and safely, most of these meal prep ideas should last for the entire work week. Most protein, grains and veggies will last in airtight glass containers for up to 5 days (with the exception of seafood which will only last about 2-3 days). You can check out each blog post for more specific details on how long each meal will last.

Is it good for weight loss?

When combined with a healthy lifestyle and fitness routine, meal prepping can help you lose weight because you're eating whole healthy foods and are less tempted to grab unhealthy takeout. It's easier to eat healthier when there's something delicious and nutritious waiting in the fridge!

What can I take to work for lunch instead of sandwiches?

While sandwiches are a lunch staple for many people, they can get boring if you're eating the same thing every day! Instead, I love packing lettuce wraps, meal prep bowls or salads. There are tons of options to choose from.

Wraps & Sandwiches

Where would we be if I didn't list some wrap and sandwich options?! Try these great wrap and sandwich ideas below that are full of delicious flavors. Looking for even more ideas? Here are the best ever sandwich recipes!

Kale Chicken Caesar Wraps

35 minutes minutes

These veggie-filled Kale Chicken Caesar Wraps are the perfect on-the-go lunch, with an avocado Caesar dressing that's lighter on calories.

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Green Goddess Grilled Cheese Sandwich

25 minutes minutes

This Green Goddess Grilled Cheese Sandwich is a delicious and healthy lunch idea filled with yummy green veggies and two types of cheese!

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Meal Prep Buffalo Chicken Wraps

35 minutes minutes

These Meal Prep Buffalo Chicken Wraps are a delicious and easy lunch idea – pack them bento box style for your work week or school lunches!

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Turkey Pinwheels Recipe via Two Peas & Their Pod

Turkey, cheddar cheese, spinach, apple, and mustard get rolled up in whole wheat tortillas and cut into bite sizepinwheels. These easy Turkey Pinwheels make a fun and delicious lunch, snack, or party appetizer.

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Soup Recipes for Lunch

Soups are really great options for work and are easier to transport than you think. These recipes are super filling, with vegetarian-friendly options and thicker soups and stews that will add some protein to your meal. As long as you have access to a microwave at work, you're good to go!

Zucchini Chicken Noodle Soup Jars

30 minutes minutes

These Spiralized Zucchini Chicken Noodle Soup Jars are a perfect low-carb meal prep idea. Just add boiling water, microwave and enjoy!

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Mason Jar Instant Noodles

30 minutes minutes

These Mason Jar Instant Noodles are the perfect work lunch. The jars are packed full of veggies, vermicelli noodles and shredded chicken!

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Slow Cooker Tuscan Sausage and Kale Soup

6 hours hours 15 minutes minutes

This Slow Cooker Tuscan Sausage & Kale Soup is a hearty veggie-filled dish for cold days. Dump it in the crockpot then set it and forget it!

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Instant Pot Turmeric Lentil Soup {Vegan}

40 minutes minutes

This Instant Pot Turmeric Lentil Soup is a vibrant vegan soup made with immunity-boosting turmeric that's ready in just 20 minutes.

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One Pan Lunch Ideas

If you're meal prepping ahead of time, these are my favourite type of healthy lunches to make! You basically throw everything on a sheet pan or in a skillet, cook, then divide into glass meal prep bowls. These one pan recipes are so versatile and customizable!

Sheet Pan Greek Chicken {Meal Prep}

35 minutes minutes

These Sheet Pan Greek Chicken Meal Prep Bowls are a low carb lunch idea with a lemon-oregano marinade, and they're ready in 30 minutes!

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Indian-Inspired Chicken Meal Prep Bowls

40 minutes minutes

These Indian-Inspired Chicken Meal Prep Bowls are super easy to make and come together on one sheet pan – they’ve even got pakoras!

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Sweet Chili Chicken Meal Prep Bowls

40 minutes minutes

These Sweet Chili Chicken Meal Prep Bowls are a delicious make-ahead lunch idea. Serve with jasmine rice and your choice of toppings!

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Healthy Sheet Pan Sausage and Veggies via Isabel Eats

This Healthy Sheet Pan Sausage and Veggies recipe is easy, delicious and perfect for meal prep. It’s gluten free, dairy free, paleo and Whole30.

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Honey Chipotle Meatball Meal Prep Bowls via Sweet Peas and Saffron

Honey Chipotle Meatball Meal Prep Bowls make the tastiest prep ahead lunches! Healthy baked turkey meatballs are tossed in a smoky sweet and savory honey chipotle glaze, and served over cilantro lime cauliflower rice.

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One Pan Coconut Yellow Curry Chicken & Rice via Ambitious Kitchen

Incredible one pan yellow curry chicken & rice with plenty of veggies & warm flavors from coconut milk, ginger, garlic and turmeric!

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Vegetarian Lunch Ideas

Vegetarian lunch ideas are great for when you're looking to eat lunch on a budget. You'll get protein from plant-based options like quinoa, egg, beans, chickpeas or marinated tofu. Throw in a killer sauce and some delicious vegetables like sweet potatoes or avocados, and you're good to go!

1 hour hour

These 5 Easy Quinoa Salad Recipes are full of protein! Choose from five flavours: southwest, curried, Mediterranean, caprese or green goddess.

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Mediterranean Chickpea Salad {Meal Prep}

15 minutes minutes

These Mediterranean Chickpea Salad Jars with artichokes and sun-dried tomatoes are the perfect plant-based lunch and are great for meal prep!

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Chana Masala {Instant Pot, Slow Cooker, Stovetop}

30 minutes minutes

Chana Masala is a delicious vegan chickpea curry made from pantry staples. Make it in the Instant Pot, slow cooker or stovetop.

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Healthy Chickpea Meal Prep Bowls via Green Healthy Cooking

I’m hitting you with one of my healthy meal prep ideas today so you can prepare everything ahead to take stress out of your week. Chickpeas, quinoa and plenty of veggies make this a super easy healthy meal prep recipe.

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Southwest Sweet Potato Vegan Meal Prep Bowls via Salt & Lavender

These southwest sweet potato vegan meal prep bowls are a healthy and efficient meal prep idea. You can have 4 delicious meals ready in under 45 minutes!

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Low Carb Lunch Recipes

Low carb lunches are great options because they keep you from getting too weighted down with that midday meal. Oftentimes all you need to do is cook up a lean protein, add some veggies (raw or cooked) and season everything with the same spice blend or sauce. Plus, you end up saving time because you don't have to cook any grains. It's a win-win!

Peanut Chicken Meal Prep Bowls {Low-Carb}

30 minutes minutes

These Peanut Chicken Meal Prep Bowls are a healthy low-carb lunch idea full of colourful veggies, sautéed chicken and yummy peanut sauce.

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Garlic Chicken Collard Wraps {Low-Carb}

30 minutes minutes

These Garlic Chicken Collard Wraps are a healthy and low-carb meal prep idea with fresh veggies and a creamy vegan garlic sauce!

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Meal Prep Healthy Chicken Lettuce Wraps via Skinny Fitalicious

A gluten free appetizer or meal filled with spicy flavor! Minimal ingredients and quick to make. Perfect for an easy meal prep!

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Paleo Meal Prep Shrimp Zucchini Noodles via Skinny Fitalicious

Zesty lemon garlic shrimp is topped over zucchini noodles with sliced tomatoes. Baked on a sheet pan in under 10 minutes! A light, fresh and satisfying low carb meal to take with you on the go!

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Low Carb Philly Cheesesteak Meal Prep via Meal Prep on Fleek

Low Carb Philly Cheesesteak Meal Prep is a fast, simple and flavorful recipe that is made with only 7 ingredients. A gluten-free recipe that comes together in less than 15 minutes and works for lunch or dinner.

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Salad Lunches

Salads are a go-to for healthy lunches, and are super customizable. Mix up the flavors by trying out different toppings and salad dressing, so you'll never get bored! Pro tip: pack your salads in mason jars with the dressing and protein on the bottom, veggies in the middle and lettuce on top, to keep everything as fresh as possible.

40 minutes minutes

These Mix and Match Mason Jar Salad Recipes make healthy lunches easy – they're great for meal prep and will keep your salad fresh for days!

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Low Carb Big Mac Salad {Meal Prep}

30 minutes minutes

TheseMeal Prep Low Carb Big Mac Salad Jars are like a healthy cheeseburger – you probably already have the sauce ingredients!

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Broccoli Salad {High Protein + Meal Prep}

50 minutes minutes

This High Protein Broccoli Salad is perfect for meal prep – it’s so filling with lentils, bacon and quinoa in a creamy dressing!

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The Best Kale Salad on the Internet

50 minutes minutes

Inspired by Aroma Espresso Bar, this is the BEST Arugula Salad – it features lentils, sweet potatoes, and lemon-olive oil dressing. You can meal prep it, too!

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Keto Prosciutto Egg Cups with Arugula Salad via Meal Prep on Fleek

Keto Prosciutto Egg Cups are a high protein, low carb grab and go item that work for breakfast or snack! They have a crispy outside with a perfectly cooked egg in the center. Whole30. Gluten Free.

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Caprese Chicken Salad Meal Prep Bowls via Sweet Peas and Saffron

Caprese chicken salad meal prep bowls have baked chicken, fresh cherry tomatoes, mozzarella balls, quinoa and basil leaves.

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Healthy Bento Box Lunch Recipes

Want an easy grab-and-go lunch? These Healthy Bento Box Recipes are perfect. You can make them in minutes and store them in the fridge for up to 5 days!

Kids and adults will love these lunch box ideas:

Meat & cheese
Pizza
Chickpea salad
Egg & cheese
Turkey & hummus

**Get the bento box recipes here**

Meal Prep Bowls & Rice Bowl Lunches

When I really have time to prep ahead, I like to make these meal prep bowls! They're typically made up of a protein, a veggie and a starch with a yummy sauce. They're full of different flavors and are super easy to make, giving you tons of options for lunch meal prep ideas.

Baked BBQ Chicken {Meal Prep}

40 minutes minutes

This Baked BBQ Chicken is so easy and packed with flavour. Serve it with baby potatoes and kale salad for the best meal prep lunch!

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Korean Inspired Chicken Meal Prep Bowls

35 minutes minutes

These Korean Inspired Chicken Meal Prep Bowls are a healthy make ahead lunch idea made up of chicken thighs, sesame coleslaw and jasmine rice!

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Coconut Mango Chicken Meal Prep Bowls

40 minutes minutes

These Coconut Mango Chicken Meal Prep Bowls with corn salsa, avocado and mango marinade are perfect for your weekly lunches!

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Meal Prep Fiesta Chicken Rice Bowls

30 minutes minutes

These Fiesta Chicken Rice Bowls will spice up your meal prep – they’re ready in just 30 minutes and are packed full of Tex Mex flavours.

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30 minutes minutes

These Quick & Easy Chicken Spring Roll Jars are the perfect grab-and-go lunch with ground chicken and sweet chili sauce for an added kick.

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Dynamite Shrimp Sushi Jars {Meal Prep}

30 minutes minutes

These Dynamite Shrimp Sushi Jars are the perfect grab and go lunch, filled with all the delicious flavours of your favourite sushi roll!

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Easy Cashew Chicken {30-Minute Meal}

30 minutes minutes

This Easy Cashew Chicken Stir Fry is better than takeout and great for meal prep. Plus, the sauce is made using mostly pantry staples!

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Meal Prep Burrito Bowls via Free Your Fork

This easy recipe is loaded with lean protein from black beans and ground turkey, healthy fats like avocado oil, and whole grains like brown rice. This flavor-packed recipe will satisfy your fast-food cravings and keep you stocked with fresh meals for 4 days!

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Meal Prep Cilantro Lime Chicken with Cauliflower Rice via Fit Foodie Finds

Get your meal prep on with this healthy cilantro lime chickenserved next to a delicious cauliflower rice! This recipe is low-carb, high-protein and delish.

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Chicken Rice Bowl via Kitchen At Hoskins

Chicken Rice Bowl is packed with seasoned ground Mexican chicken, cilantro lime rice, black beans along with your favorite burrito toppings.

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Instant Pot Lunches

I love making my lunches for the week in the Instant Pot. You can make all sorts of lunch-friendly recipes like rice bowls, casseroles, pastas, taco meat, etc. I personally like to make a big batch of pasta to take for work week lunches, since they cook super fast in the Instant Pot, transport well and can be easily reheated.

Meal Prep Instant Pot Taco Bowls

30 minutes minutes

These Meal Prep Instant Pot Taco Bowls are similar to taco salad. In just 30 minutes, you’ll have your lunches ready for the week!

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Instant Pot Egg Roll in a Bowl {Low-Carb}

15 minutes minutes

This Instant Pot Egg Roll in a Bowl is a delicious low-carb take on your favourite takeout dish with ground chicken and cabbage.

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Instant Pot Chicken Pesto Pasta via Eating Instantly

This Instant Pot Chicken Pesto Pasta is a delicious one pot dinner that comes together in 30 minutes. Use store-bought pesto for easy prep!

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Instant Pot Honey Garlic Spicy Noodles via Eating Instantly

TheseSpicy Honey Garlic Instant Pot Noodles are a delicious gluten-free dinner option that’s even easier to make than a stir fry – and you should have most of the sauce ingredients in your pantry!

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Lunch packing tips

Start with making one lunch recipe a week. It's easy to get overwhelmed when you start meal prepping but I recommend just trying one quick and easy lunch recipe each week. Spending 30 minutes on a batch of lunches is not a huge time commitment upfront and will save you so much time throughout the week.
Bring leftovers for lunch. When I'm meal planning, I always account for leftovers. Leftover sheet pan dinners, stir fries and one pot pasta dishes, in particular, make great easy lunches.
Invest in the right containers. Ditch the brown bags and package your lunch in reusable glass containers. Using proper meal prep containers will keep your food fresh for longer.
Consider your office. Some workplaces don't have microwaves, so cold lunch ideas are best. On the other hand, if you're working from home, you'll have the most flexibility for reheating your lunch.

Lunch Containers & Meal Prep Tools

Here are my favourite lunch containers and tools to help make meal prep quick and easy!

Glass meal prep bowls are so great for microwaving and reheating your food safely.
Mason jars are perfect for salads since they keep lettuce separated from dressings.
Salad containers are another awesome option for keeping your greens and proteins separated so nothing gets soggy.
My rice cookersaves me so much time in the meal prep process because I can cook my grains ahead of time.
These bento box containers are perfect for packing snacks and lunches together!
Meal prep with your freezer!Butcher Box, conveniently delivers a variety of meats to your door frozen.
**Get my full list of tools here**

40+ Healthy Meal Prep Lunch Ideas for Work

These Healthy Meal Prep Lunch Ideas for Work are perfect for busy weeks! These make-ahead meal prep recipes are delicious and easy. Here's an easy bento box idea that's ready in minutes.

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Servings: 4 servings

Calories: 194kcal

Author: Taylor Stinson

Prep Time: 15 minutes minutes

Cook Time: 0 minutes minutes

Total Time: 15 minutes minutes

Ingredients

▢ 16 deli turkey slices
▢ 2 cup mixed veggies (cucumbers, carrots, cherry tomatoes)
▢ 1/2 cup hummus
▢ 4 cheese sticks

Instructions

Add ingredients to each bento box container.
Store in the fridge until ready to eat, then enjoy!

Video

Notes

Bento boxes will last in the fridge up to 5 days.

This is a basic template of a lunch recipe and is based on this .

Check out the links in this blog post for more individual meal prep recipes.

Nutrition

Calories: 194kcal (10%)Carbohydrates: 8g (3%)Protein: 17g (34%)Fat: 11g (17%)Saturated Fat: 4g (25%)Polyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 41mg (14%)Sodium: 805mg (35%)Potassium: 353mg (10%)Fiber: 2g (8%)Sugar: 1g (1%)Vitamin A: 61IU (1%)Vitamin C: 2mg (2%)Calcium: 48mg (5%)Iron: 1mg (6%)

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Created by Taylor Stinson

Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!

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40+ Healthy Meal Prep Lunch Ideas for Work - The Girl on Bloor (2024)

Free Dinner Prep Challenge

What's in this Post

Healthy Lunch Meal Prep Ideas

Benefits of healthy lunches

Frequently Asked Questions

Wraps & Sandwiches

Kale Chicken Caesar Wraps

Green Goddess Grilled Cheese Sandwich

Meal Prep Buffalo Chicken Wraps

Soup Recipes for Lunch

Zucchini Chicken Noodle Soup Jars

Mason Jar Instant Noodles

Slow Cooker Tuscan Sausage and Kale Soup

Instant Pot Turmeric Lentil Soup {Vegan}

Make healthy eating easy! Join our Dinner Prep Pro app.

One Pan Lunch Ideas

Sheet Pan Greek Chicken {Meal Prep}

Indian-Inspired Chicken Meal Prep Bowls

Sweet Chili Chicken Meal Prep Bowls

Vegetarian Lunch Ideas

Mediterranean Chickpea Salad {Meal Prep}

Chana Masala {Instant Pot, Slow Cooker, Stovetop}

Make healthy eating easy! Join our Dinner Prep Pro app.

Low Carb Lunch Recipes

Peanut Chicken Meal Prep Bowls {Low-Carb}

Garlic Chicken Collard Wraps {Low-Carb}

Salad Lunches

Low Carb Big Mac Salad {Meal Prep}

Broccoli Salad {High Protein + Meal Prep}

The Best Kale Salad on the Internet

Healthy Bento Box Lunch Recipes

Meal Prep Bowls & Rice Bowl Lunches

Baked BBQ Chicken {Meal Prep}

Korean Inspired Chicken Meal Prep Bowls

Coconut Mango Chicken Meal Prep Bowls

Meal Prep Fiesta Chicken Rice Bowls

Dynamite Shrimp Sushi Jars {Meal Prep}

Easy Cashew Chicken {30-Minute Meal}

Instant Pot Lunches

Meal Prep Instant Pot Taco Bowls

Instant Pot Egg Roll in a Bowl {Low-Carb}

Lunch packing tips

Lunch Containers & Meal Prep Tools

40+ Healthy Meal Prep Lunch Ideas for Work

Ingredients

Instructions

Video

Notes

Nutrition

Created by Taylor Stinson

Reader Interactions

Share With Me!

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