12 Cold Meal Prep Lunches That Stay Fresh All Week

Veggie-Packed Quinoa Salad

This vibrant salad is a refreshing and nutritious lunch option that stays crisp and delightful for days.

Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth
• 1 cucumber, diced
• 1 bell pepper, chopped
• 1 cup cherry tomatoes, halved
• ½ red onion, finely chopped
• 1 cup chickpeas, drained and rinsed
• ¼ cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 lemon, juiced
• Salt and pepper to taste

Cooking method:

1. Rinse quinoa under cold water. In a pot, combine quinoa and vegetable broth. Bring to a boil, reduce heat, cover, and simmer for 15 minutes.
2. Allow the quinoa to cool. Mix the cucumber, bell pepper, tomatoes, onion, chickpeas, and parsley in a large bowl.
3. Whisk together olive oil, lemon juice, salt, and pepper in a small bowl. Pour over the salad and toss well.

Mediterranean Chickpea Wrap

This wrap is a perfect blend of tangy and savory flavors, ideal for a healthy on-the-go meal.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 tablespoon tahini
• 1 tablespoon lemon juice
• ¼ teaspoon cumin
• 2 whole wheat tortillas
• 1 cup spinach leaves
• ¼ cup feta cheese, crumbled
• ½ cucumber, sliced

Cooking method:

1. In a bowl, mash chickpeas slightly. Mix in tahini, lemon juice, and cumin.
2. Spread the mixture over tortillas. Top with spinach, feta, and cucumber slices.
3. Roll tightly and wrap in parchment paper for storage.

Thai Noodle Salad

This salad brings a burst of flavor with its tangy, nutty dressing and colorful vegetables.

Ingredients:

• 8 oz rice noodles
• 1 cup shredded carrots
• 1 bell pepper, thinly sliced
• ½ cup edamame
• ¼ cup peanuts, chopped
• 2 tablespoons soy sauce
• 2 tablespoons lime juice
• 1 tablespoon sesame oil
• 1 teaspoon honey

Cooking method:

1. Cook rice noodles according to package instructions. Drain and rinse under cold water.
2. In a bowl, combine noodles, carrots, bell pepper, and edamame.
3. Whisk together soy sauce, lime juice, sesame oil, and honey. Pour over the salad and toss well. Garnish with peanuts.

Caprese Pasta Salad

A classic Italian favorite that’s both refreshing and satisfying, perfect for a cold lunch option.

Ingredients:

• 8 oz fusilli pasta
• 1 cup cherry tomatoes, halved
• 8 oz mozzarella balls, halved
• ¼ cup basil leaves, torn
• 3 tablespoons olive oil
• 1 tablespoon balsamic vinegar

Cooking method:

1. Cook pasta according to package instructions. Drain and cool.
2. Combine pasta, tomatoes, mozzarella, and basil in a bowl.
3. Drizzle with olive oil and balsamic vinegar, then toss to coat.

Spicy Black Bean and Corn Salad

This protein-rich salad offers a punch of flavor with a hint of spice, ensuring a delicious meal prep option.

Ingredients:

• 1 can black beans, drained and rinsed
• 1 cup corn kernels
• 1 red bell pepper, chopped
• 2 green onions, sliced
• 1 jalapeño, minced
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking method:

1. In a large bowl, combine black beans, corn, bell pepper, green onions, and jalapeño.
2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
3. Pour dressing over the salad and mix well.

Greek Yogurt Chicken Salad

A lighter twist on the classic chicken salad, perfect for a nutritious and easy meal prep option.

Ingredients:

• 2 cups cooked chicken breast, shredded
• ½ cup Greek yogurt
• 1 tablespoon Dijon mustard
• 1 celery stalk, diced
• ½ apple, diced
• ¼ cup walnuts, chopped
• Salt and pepper to taste

Cooking method:

1. In a large bowl, combine chicken, Greek yogurt, mustard, celery, apple, and walnuts.
2. Season with salt and pepper to taste. Mix until well combined.

Pesto Zucchini Noodles

These spiralized zucchini noodles are tossed with fresh pesto for a light, delicious, and low-carb lunch.

Ingredients:

• 2 zucchini, spiralized
• ¼ cup pesto sauce
• 1 cup cherry tomatoes, halved
• ¼ cup pine nuts
• ¼ cup Parmesan cheese, grated

Cooking method:

1. In a large bowl, toss zucchini noodles with pesto sauce until evenly coated.
2. Add tomatoes and pine nuts. Toss gently.
3. Sprinkle with Parmesan cheese before serving.

Asian Tofu Lettuce Wraps

These refreshing lettuce wraps are filled with marinated tofu and crunchy vegetables for a delightful meal.

Ingredients:

• 1 block firm tofu, cubed
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 cup shredded carrots
• 1 bell pepper, thinly sliced
• 8 large lettuce leaves

Cooking method:

1. Marinate tofu in soy sauce, rice vinegar, and sesame oil for 30 minutes.
2. In a pan, sauté tofu until golden brown.
3. Assemble wraps by placing tofu, carrots, and bell pepper on lettuce leaves.

Curried Couscous Salad

This salad combines aromatic spices and sweet dried fruits for a flavorful, exotic meal.

Ingredients:

• 1 cup couscous
• 1 ½ cups vegetable broth
• 1 teaspoon curry powder
• ¼ cup raisins
• ¼ cup almonds, sliced
• ½ cup chopped bell peppers
• 2 tablespoons cilantro, chopped

Cooking method:

1. Bring vegetable broth to a boil. Stir in couscous and curry powder. Cover and let sit for 5 minutes.
2. Fluff with a fork. Add raisins, almonds, bell peppers, and cilantro. Toss well to combine.

Smoked Salmon and Avocado Salad

A luxurious yet simple salad, featuring creamy avocado and rich smoked salmon.

Ingredients:

• 4 oz smoked salmon, sliced
• 2 avocados, diced
• 1 cup arugula
• ½ red onion, thinly sliced
• 2 tablespoons lemon juice
• 1 tablespoon olive oil

Cooking method:

1. In a bowl, combine salmon, avocado, arugula, and red onion.
2. Drizzle with lemon juice and olive oil. Toss gently to combine and serve.