20 Best Make-Ahead Lunch Recipes

Vegan Quinoa Salad

This vibrant and hearty Vegan Quinoa Salad is perfect for meal prep, bursting with fresh flavors and nourishing ingredients.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh lemon juice
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking method:

1. Rinse the quinoa under cold water. Combine quinoa and water in a pot and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes or until all the water is absorbed.
2. Fluff the quinoa with a fork and let it cool.
3. In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
4. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
5. Pour the dressing over the salad and toss gently to combine.

Chicken Pesto Pasta

A creamy and delicious Chicken Pesto Pasta that is easy to make ahead and enjoy for lunch throughout the week.

Ingredients:

• 8 oz pasta of choice
• 2 cups cooked chicken, shredded
• 1 cup cherry tomatoes, halved
• 1/2 cup pesto sauce
• 1/4 cup grated Parmesan cheese

Cooking method:

1. Cook the pasta according to package instructions and drain.
2. In a large bowl, combine the pasta, chicken, and cherry tomatoes.
3. Add the pesto sauce and toss until everything is well coated.
4. Sprinkle with Parmesan cheese before serving.

Lentil and Sweet Potato Stew

Hearty and nourishing, this Lentil and Sweet Potato Stew is a perfect make-ahead meal for a comforting lunch.

Ingredients:

• 1 cup lentils
• 2 sweet potatoes, peeled and chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon cumin
• Salt and pepper to taste

Cooking method:

1. In a large pot, sauté onion and garlic until soft.
2. Add sweet potatoes, diced tomatoes, lentils, vegetable broth, cumin, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for 30 minutes until lentils and sweet potatoes are tender.

Greek Couscous Bowl

Packed with Mediterranean flavors, this Greek Couscous Bowl is both nutritious and satisfying for a midday meal.

Ingredients:

• 1 cup couscous
• 1 1/2 cups boiling water
• 1/2 cup kalamata olives, sliced
• 1/2 cup feta cheese, crumbled
• 1 cup cherry tomatoes, halved
• 1/2 teaspoon dried oregano
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking method:

1. Place couscous in a large bowl and pour boiling water over it; cover and let sit for 5 minutes.
2. Fluff the couscous with a fork. Add olives, feta, cherry tomatoes, oregano, olive oil, salt, and pepper.
3. Mix gently to combine.

Roasted Vegetable Wrap

This satisfying Roasted Vegetable Wrap is loaded with colorful veggies and a creamy hummus spread.

Ingredients:

• 2 cups assorted vegetables (e.g., bell peppers, zucchini, eggplant), chopped
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1/2 cup hummus
• 4 whole-grain wraps

Cooking method:

1. Preheat oven to 400°F (200°C). Toss vegetables with olive oil, salt, and pepper.
2. Spread on a baking sheet and roast for 20-25 minutes.
3. Spread hummus over each wrap, add roasted vegetables, and roll up tightly.

Curried Chickpea Salad

A protein-rich and flavorful Curried Chickpea Salad that is perfect for a light lunch or as a sandwich filling.

Ingredients:

• 2 cans chickpeas, drained and rinsed
• 1/4 cup mayonnaise or vegan mayo
• 1 tablespoon curry powder
• 1/4 cup raisins
• 1/4 cup celery, diced
• Salt and pepper to taste

Cooking method:

1. In a large bowl, mash the chickpeas slightly with a fork.
2. Add mayonnaise, curry powder, raisins, celery, salt, and pepper.
3. Mix until well combined.

Teriyaki Tofu Stir-Fry

A quick and easy Teriyaki Tofu Stir-Fry that is both delicious and perfect for making ahead of time.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 2 tablespoons soy sauce
• 1 tablespoon maple syrup
• 2 cups mixed vegetables (e.g., broccoli, bell peppers, snap peas)
• 1 tablespoon sesame oil

Cooking method:

1. Marinate tofu in soy sauce and maple syrup for at least 15 minutes.
2. In a pan, heat sesame oil and add marinated tofu, cooking until golden brown.
3. Add vegetables and stir-fry until tender.

Spicy Black Bean Tacos

These Spicy Black Bean Tacos are flavorful, filling, and easy to prepare in advance for a quick lunch.

Ingredients:

• 2 cans black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 8 small corn tortillas
• 1 cup shredded lettuce

Cooking method:

1. Heat olive oil in a pan, add black beans, chili powder, and cumin. Cook for 5 minutes.
2. Warm tortillas in a separate pan.
3. Fill each tortilla with bean mixture and top with shredded lettuce.

Spinach and Feta Frittata

This Spinach and Feta Frittata is great for breakfast or lunch, and it keeps well for several days.

Ingredients:

• 6 eggs
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• Salt and pepper to taste
• 1 tablespoon olive oil

Cooking method:

1. Preheat oven to 350°F (175°C).
2. In a bowl, whisk eggs with salt and pepper.
3. Heat olive oil in an ovenproof skillet, add spinach, and cook until wilted.
4. Add eggs and feta, cook until edges are set, then transfer to oven and bake for 10 minutes.

Buckwheat and Avocado Salad

Refreshing and packed with nutrients, the Buckwheat and Avocado Salad offers a unique twist on a classic dish.

Ingredients:

• 1 cup cooked buckwheat
• 1 avocado, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, sliced
• 2 tablespoons lemon juice
• Salt and pepper to taste

Cooking method:

1. In a large bowl, combine cooked buckwheat, avocado, cherry tomatoes, and red onion.
2. Drizzle with lemon juice, add salt and pepper, and toss gently to combine.

These make-ahead recipes not only enhance convenience but also ensure that you enjoy a variety of flavors and textures for your lunches all week long.