20 Make-Ahead Meal Prep Ideas for Work Lunches

Having prepped meals ready for the workweek is a game changer. It saves time, ensures healthier eating, and reduces stress during busy mornings. Below are 20 detailed make-ahead meal prep ideas that are easy to follow, delicious, and perfect for work lunches.

1. Chicken Burrito Bowls

Ingredients:

• 2 chicken breasts
• 2 cups cooked rice (brown or white)
• 1 can black beans (drained and rinsed)
• 1 cup corn kernels
• 1 cup salsa
• 1 avocado (optional)
• 1/2 cup shredded cheese
• 1 tsp chili powder
• 1 tsp cumin
• Salt and pepper to taste

Instructions:

1. Cook the chicken breasts in a skillet with chili powder, cumin, salt, and pepper until fully cooked.
2. Shred or dice the chicken and set aside.
3. Divide rice, black beans, corn, and chicken into meal prep containers.
4. Top with salsa, cheese, and avocado slices.
5. Store in the refrigerator and reheat before serving.

Tip: Add a squeeze of fresh lime juice over the bowl before reheating to brighten the flavors and keep the avocado from browning.

2. Mason Jar Greek Salad

Ingredients:

• 2 cups chopped romaine lettuce
• 1/2 cup cherry tomatoes (halved)
• 1/2 cup cucumbers (diced)
• 1/4 cup red onions (thinly sliced)
• 1/4 cup feta cheese
• 1/4 cup black olives
• 3 tbsp olive oil
• 2 tbsp red wine vinegar
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Prepare the dressing by mixing olive oil, red wine vinegar, oregano, salt, and pepper.
2. In a mason jar, layer the ingredients starting with the dressing at the bottom.
3. Add the cucumbers, tomatoes, onions, olives, feta cheese, and finally the romaine lettuce on top.
4. Seal the jar tightly and store in the refrigerator.
5. Shake and pour into a bowl before serving.

Tip: Place a small piece of parchment paper or plastic wrap between the dressing and the lettuce to keep the greens crisp until you’re ready to eat.

3. Turkey and Spinach Wraps

Ingredients:

• 4 whole-grain tortillas
• 1/2 lb sliced turkey breast
• 2 cups baby spinach
• 1/2 cup hummus
• 1/4 cup shredded carrots

Instructions:

1. Spread hummus evenly over each tortilla.
2. Layer spinach, turkey slices, and shredded carrots on top.
3. Roll the tortilla tightly and slice it in half.
4. Wrap individually in foil or parchment paper and store in the refrigerator.

Tip: Use a thin layer of cream cheese or avocado spread under the hummus to prevent the tortilla from getting soggy.

4. Vegetarian Chickpea Curry

Ingredients:

• 1 can chickpeas (drained and rinsed)
• 1 cup coconut milk
• 1 cup diced tomatoes
• 1/2 onion (diced)
• 2 garlic cloves (minced)
• 1 tbsp curry powder
• 1 tsp turmeric
• 1 tsp ground cumin
• 2 cups cooked rice or quinoa

Instructions:

1. Sauté onions and garlic in a skillet until fragrant.
2. Add curry powder, turmeric, and cumin, and cook for another minute.
3. Stir in chickpeas, diced tomatoes, and coconut milk.
4. Simmer for 10–15 minutes.
5. Divide into meal prep containers with rice or quinoa.

Tip: Add a handful of fresh cilantro or a dollop of yogurt on top before serving to add freshness and balance the spices.

5. Egg and Veggie Breakfast Muffins

Ingredients:

• 6 large eggs
• 1 cup chopped spinach
• 1/2 cup diced bell peppers
• 1/4 cup shredded cheese
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 350°F (175°C).
2. Whisk eggs in a bowl and season with salt and pepper.
3. Add chopped spinach, bell peppers, and cheese.
4. Pour the mixture into a greased muffin tin.
5. Bake for 20 minutes or until set.
6. Store in the refrigerator and reheat in the microwave.

Tip: Add a pinch of baking powder to the egg mixture for fluffier muffins, and let them cool completely before storing to avoid condensation.

6. Quinoa and Black Bean Salad

Ingredients:

• 2 cups cooked quinoa
• 1 can black beans (drained and rinsed)
• 1 cup diced bell peppers
• 1/2 cup corn kernels
• 1/4 cup chopped cilantro
• 2 tbsp lime juice
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine quinoa, black beans, bell peppers, corn, and cilantro.
2. Drizzle with lime juice and olive oil.
3. Season with salt and pepper and mix well.
4. Divide into containers and refrigerate.

Tip: Toast the quinoa before cooking it to add a nutty flavor, and add a handful of diced avocado just before eating for creaminess.

7. Teriyaki Chicken Stir-Fry

Ingredients:

• 2 chicken breasts (diced)
• 2 cups mixed vegetables (broccoli, carrots, snap peas)
• 1/4 cup teriyaki sauce
• 2 cups cooked rice

Instructions:

1. Cook diced chicken in a skillet until browned.
2. Add mixed vegetables and stir-fry until tender.
3. Pour in teriyaki sauce and stir until coated.
4. Serve over rice and divide into meal prep containers.

Tip: Toss the cooked rice with a teaspoon of sesame oil before adding the stir-fry to infuse it with extra flavor.

8. Lentil and Sweet Potato Bowls

Ingredients:

• 1 cup cooked lentils
• 1 large sweet potato (diced and roasted)
• 2 cups spinach
• 2 tbsp tahini
• 2 tbsp lemon juice

Instructions:

1. Roast diced sweet potato at 400°F (200°C) for 25–30 minutes.
2. In a bowl, layer spinach, cooked lentils, and roasted sweet potato.
3. Drizzle with tahini and lemon juice.

Tip: Roast the sweet potatoes with a sprinkle of smoked paprika for a deeper, smoky flavor that pairs well with the tahini dressing.

9. Caprese Pasta Salad

Ingredients:

• 2 cups cooked pasta (e.g., rotini or penne)
• 1 cup cherry tomatoes (halved)
• 1/2 cup mozzarella balls (or diced mozzarella)
• 1/4 cup fresh basil (chopped)
• 2 tbsp balsamic glaze
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Combine cooked pasta, cherry tomatoes, mozzarella, and basil in a bowl.
2. Drizzle with olive oil and balsamic glaze.
3. Season with salt and pepper and toss well.
4. Divide into meal prep containers and refrigerate.

Tip: Use pearl-sized mozzarella balls (bocconcini) for a more elegant presentation, and add a pinch of red pepper flakes for a subtle kick.

10. Beef and Broccoli Stir-Fry

Ingredients:

• 1/2 lb beef sirloin (sliced thinly)
• 2 cups broccoli florets
• 1/4 cup soy sauce
• 1 tbsp sesame oil
• 1 tsp minced garlic
• 1 tsp minced ginger
• 1 cup cooked rice

Instructions:

1. Heat sesame oil in a skillet and cook the beef until browned.
2. Add garlic, ginger, and broccoli, and stir-fry until tender.
3. Pour in soy sauce and stir to coat evenly.
4. Serve over cooked rice and divide into containers.

Tip: Marinate the beef slices in soy sauce, garlic, and ginger for 15–20 minutes before cooking to enhance tenderness and flavor.

11. Stuffed Bell Peppers

Ingredients:

• 4 large bell peppers
• 1 cup cooked quinoa
• 1/2 lb ground turkey
• 1 cup marinara sauce
• 1/2 cup shredded cheese
• 1 tsp Italian seasoning
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Slice the tops off the bell peppers and remove seeds.
3. Cook ground turkey in a skillet with Italian seasoning, salt, and pepper.
4. Mix cooked quinoa, turkey, and marinara sauce.
5. Stuff the mixture into bell peppers and top with cheese.
6. Bake for 25–30 minutes until the peppers are tender.

Tip: Parboil the bell peppers for 3–4 minutes before stuffing to soften them slightly and reduce baking time.

12. Vegetable Fried Rice

Ingredients:

• 2 cups cooked rice
• 1 cup mixed vegetables (e.g., peas, carrots, corn)
• 2 eggs (beaten)
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 green onion (chopped)

Instructions:

1. Heat sesame oil in a skillet and scramble the eggs. Set aside.
2. Add mixed vegetables and stir-fry until tender.
3. Mix in the rice and soy sauce and stir-fry until combined.
4. Stir in scrambled eggs and garnish with green onions.
5. Divide into containers and refrigerate.

Tip: Use day-old rice for better texture, and add a splash of rice vinegar at the end for a tangy finish.

13. Spaghetti Squash Bolognese

Ingredients:

• 1 spaghetti squash
• 1/2 lb ground beef
• 1 cup marinara sauce
• 1/4 cup grated Parmesan
• 1 tsp Italian seasoning
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Cut the spaghetti squash in half, remove seeds, and roast for 40 minutes.
3. Cook ground beef in a skillet and add marinara sauce, Italian seasoning, salt, and pepper.
4. Scrape the squash with a fork to create “noodles” and top with Bolognese sauce.
5. Sprinkle with Parmesan and divide into containers.

Tip: Roast the spaghetti squash cut-side down to prevent it from drying out, and sprinkle fresh basil on top before serving.

14. BBQ Pulled Pork Sandwiches

Ingredients:

• 1 lb pork shoulder
• 1 cup BBQ sauce
• 4 whole-grain buns
• 1/2 cup coleslaw

Instructions:

1. Slow cook the pork shoulder with 1/2 cup BBQ sauce for 6–8 hours on low.
2. Shred the pork and mix with remaining BBQ sauce.
3. Assemble sandwiches with pulled pork and coleslaw.
4. Wrap sandwiches individually and store in the refrigerator.

Tip: Toast the buns lightly before assembling to prevent them from getting soggy, and add a splash of apple cider vinegar to the pulled pork for extra tang.

15. Mediterranean Couscous Bowls

Ingredients:

• 1 cup cooked couscous
• 1/2 cup diced cucumbers
• 1/2 cup cherry tomatoes
• 1/4 cup crumbled feta cheese
• 1/4 cup hummus
• 2 tbsp olive oil
• 2 tbsp lemon juice

Instructions:

1. Mix cooked couscous with cucumbers, tomatoes, and feta cheese.
2. Drizzle with olive oil and lemon juice.
3. Add a dollop of hummus on top and divide into containers.

Tip: Add a handful of chopped Kalamata olives for a briny, Mediterranean twist, and drizzle with tahini instead of hummus for variety.

16. Buffalo Chicken Wraps

Ingredients:

• 2 cups shredded cooked chicken
• 1/4 cup buffalo sauce
• 4 whole-grain tortillas
• 1/2 cup shredded lettuce
• 1/4 cup blue cheese crumbles (optional)

Instructions:

1. Toss shredded chicken with buffalo sauce.
2. Spread the mixture onto tortillas.
3. Add shredded lettuce and blue cheese (if using).
4. Roll tightly, slice in half, and wrap individually.

Tip: Mix a little ranch dressing into the buffalo sauce to mellow the heat and add creaminess to the filling.

17. Tuna Salad Lettuce Wraps

Ingredients:

• 1 can tuna (drained)
• 2 tbsp mayonnaise
• 1 tbsp Dijon mustard
• 1/4 cup diced celery
• 1/4 cup diced red onion
• Romaine lettuce leaves

Instructions:

1. Mix tuna, mayonnaise, Dijon mustard, celery, and red onion in a bowl.
2. Scoop the mixture onto romaine lettuce leaves.
3. Wrap tightly or store in containers with the mixture and lettuce separate until serving.

Tip: Add a teaspoon of capers or pickles to the tuna mixture for a tangy, crunchy surprise.

18. Zoodles with Pesto

Ingredients:

• 2 medium zucchinis (spiralized into zoodles)
• 1/4 cup pesto sauce
• 1/4 cup cherry tomatoes (halved)
• 2 tbsp grated Parmesan

Instructions:

1. Sauté zoodles in a skillet for 2–3 minutes.
2. Toss with pesto sauce and cherry tomatoes.
3. Sprinkle with Parmesan and store in containers.

Tip: Pat the zoodles dry with a paper towel after spiralizing to remove excess moisture and prevent the dish from becoming watery.

19. Shrimp Tacos

Ingredients:

• 1/2 lb cooked shrimp
• 4 small corn tortillas
• 1/2 cup shredded cabbage
• 2 tbsp lime juice
• 2 tbsp sour cream
• 1 tsp chili powder

Instructions:

1. Toss shrimp with chili powder and lime juice.
2. Assemble tacos with shrimp, cabbage, and a drizzle of sour cream.
3. Wrap in foil for easy reheating.

Tip: Add a sprinkle of chopped fresh cilantro and a dash of hot sauce to the shrimp for a burst of freshness and heat.

20. Chili and Cornbread Muffins

Ingredients:

• 2 cups chili (homemade or canned)
• 6 cornbread muffins

Instructions:

1. Prepare chili and let it cool.
2. Store chili in individual containers.
3. Add a cornbread muffin to each container for a complete meal.

Tip: Crumble the cornbread muffin into the chili just before eating for a comforting, hearty texture.

Conclusion

With these 20 make-ahead meal prep ideas, you’ll never run out of delicious, healthy, and convenient options for your work lunches. Each recipe is easy to customize, ensuring you can enjoy a variety of flavors throughout the week. Happy prepping!