15 Easy Meal Prep Lunches for Busy Weekdays

Grilled Chicken and Quinoa Salad

Kick off your week with this protein-packed Grilled Chicken and Quinoa Salad that’s both satisfying and nutritious.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Cooking method:

1. Season the chicken breasts with salt and pepper, then grill over medium heat until cooked through, about 6-7 minutes per side.
2. Cook the quinoa in water according to package instructions and let it cool.
3. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, and feta cheese.
4. Slice the grilled chicken and add to the salad.
5. Drizzle with olive oil and lemon juice, tossing gently to combine.

Veggie Stir-Fry with Tofu

This vibrant Veggie Stir-Fry with Tofu is a quick and easy way to enjoy a healthy lunch packed with flavor.

Ingredients:

• 14 oz firm tofu, cubed
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 1/4 cup green onions, chopped
• 2 tablespoons hoisin sauce

Cooking method:

1. Marinate the tofu in soy sauce for 10 minutes.
2. Heat sesame oil in a skillet over medium-high heat. Add tofu and cook until golden brown.
3. Add bell pepper, broccoli, and carrot to the skillet, stir-frying until vegetables are tender-crisp.
4. Stir in hoisin sauce and green onions, tossing well to coat.

Turkey and Avocado Wrap

Wrap up your day with this refreshing and filling Turkey and Avocado Wrap that’s perfect for a quick lunch.

Ingredients:

• 2 whole wheat tortillas
• 4 slices turkey breast
• 1 avocado, sliced
• 1/2 cup baby spinach
• 1/4 cup hummus
• Salt and pepper to taste

Cooking method:

1. Spread hummus evenly over each tortilla.
2. Layer turkey, avocado, and spinach on top.
3. Season with salt and pepper.
4. Roll tightly and slice in half.

Lentil and Sweet Potato Curry

Warm up with a comforting Lentil and Sweet Potato Curry that’s rich in flavor and nutrients.

Ingredients:

• 1 cup red lentils
• 1 large sweet potato, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 can coconut milk
• 2 cups vegetable broth
• Salt and pepper to taste

Cooking method:

1. Sauté onion and garlic in a pot until fragrant.
2. Add curry powder, stirring for 1 minute.
3. Add lentils, sweet potato, coconut milk, and vegetable broth.
4. Simmer until lentils are tender, about 20 minutes.

Caprese Pasta Salad

For a taste of Italy, try this Caprese Pasta Salad that’s brimming with fresh mozzarella and tomatoes.

Ingredients:

• 8 oz pasta of your choice
• 1 cup cherry tomatoes, halved
• 1/2 cup fresh mozzarella balls
• 1/4 cup fresh basil, chopped
• 2 tablespoons balsamic glaze
• Salt and pepper to taste

Cooking method:

1. Cook pasta according to package instructions and let cool.
2. In a bowl, combine pasta, cherry tomatoes, mozzarella, and basil.
3. Drizzle with balsamic glaze and season with salt and pepper.
4. Toss gently to combine.

Chickpea and Avocado Salad

Boost your lunch with this Chickpea and Avocado Salad that’s both creamy and satisfying.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 avocado, diced
• 1/2 red onion, diced
• 1/4 cup cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste

Cooking method:

1. In a bowl, combine chickpeas, avocado, red onion, and cilantro.
2. Drizzle with lime juice and season with salt and pepper.
3. Mix gently to combine.

Black Bean and Corn Quesadillas

These Black Bean and Corn Quesadillas are a cheesy, crispy delight perfect for a quick meal.

Ingredients:

• 4 flour tortillas
• 1 can black beans, drained and rinsed
• 1 cup corn kernels
• 1 cup shredded cheese
• 1/2 teaspoon ground cumin
• Salsa, for serving

Cooking method:

1. Mix black beans, corn, and cumin in a bowl.
2. Place mixture and cheese on one half of each tortilla.
3. Fold tortillas and cook on a skillet over medium heat until cheese melts.
4. Serve with salsa.

Mediterranean Tuna Salad

This Mediterranean Tuna Salad brings a burst of flavors from fresh herbs and olives for a light lunch option.

Ingredients:

• 2 cans tuna, drained
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted
• 1/4 cup red onion, thinly sliced
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Cooking method:

1. In a large bowl, combine tuna, cherry tomatoes, olives, and red onion.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper, tossing gently to combine.

Quinoa and Black Bean Bowl

Enjoy a wholesome lunch with this Quinoa and Black Bean Bowl that’s both filling and flavorful.

Ingredients:

• 1 cup quinoa
• 1 can black beans, drained and rinsed
• 1 bell pepper, diced
• 1/4 cup cilantro, chopped
• 1 avocado, sliced
• 2 tablespoons lime juice
• Salt and pepper to taste

Cooking method:

1. Cook quinoa according to package instructions and let cool.
2. In a bowl, combine quinoa, black beans, bell pepper, and cilantro.
3. Top with avocado slices and drizzle with lime juice.
4. Season with salt and pepper.

Asian Noodle Salad

Brighten your day with this Asian Noodle Salad that’s packed with crunchy vegetables and a tangy dressing.

Ingredients:

• 8 oz rice noodles
• 1 cup shredded cabbage
• 1 carrot, julienned
• 1/4 cup chopped peanuts
• 3 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil

Cooking method:

1. Cook rice noodles according to package instructions and let cool.
2. In a large bowl, combine noodles, cabbage, carrot, and peanuts.
3. Whisk together soy sauce, rice vinegar, and sesame oil, then toss with salad.

These delicious meal prep lunches are designed to save you time and keep you well-fed throughout the busy weekdays. Enjoy trying them out!