Lunches That Work: Easy Meal Prep Ideas for Busy Weeks
Let’s Talk Lunch (That Actually Works)
We’ve all been there…juggling meetings, running errands, picking the kids up from school, and finishing that forgotten load of laundry. By the time the evening ends and your head is ready to hit your pillow, the last thing you want to be thinking about is having to come up with a lunch to take to work.
But what if lunch actually worked with your lifestyle, instead of against it?
You deserve lunches that feel nourishing, not like an afterthought.
I’m Elia!
I’m an in-home personal chef and meal prep coach for busy New Yorkers. Food is my love language, and I’m here to gently remind you:
You don’t have to run out the door and rely on takeout during your hour lunch break…
You can meal prep nourishing lunches AND enjoy them in peace.
Life is busy, and chances are, you constantly have things and people vying for your attention! I hear from clients daily that they just don’t have enough time to meal prep. My job as their meal prep coach is not only to teach them the life skill of meal prepping, but also how to come up with easy, flexible, high-protein lunch ideas that fit their real-life schedules.
Meal prepping good lunches can feel simple.
Let’s walk through staples to have on hand for lunches that actually work, so that you can easily meal prep for your busy work weeks.
Your Fridge MVPs: 5 Staples That Set You up for Success
One of the best ways to set yourself up for meal prepping success is to be prepared! Prepping doesn’t mean starting from scratch every day. Stock your fridge with these staples, and lunch practically assembles itself.
Here are five simple staples I recommend keeping on hand to make assembling lunch feel effortless.
1. Hard-Boiled Eggs
Hard-boiled eggs are one of my favorite ways to get an easy protein boost. And, if you have an Instant Pot, it takes minutes to get perfect results every single time! Try this recipe for the easiest peeling hard-boiled egg ever…like seriously, you can peel it in almost one piece!
Meal prepping tip: I like to cook my lentils in the bottom of the instant pot and then place the wire rack over the lentils so I can cook the eggs at the same time! I like this recipe from Rainbow Plant Life.
2. Shredded or Grilled Chicken
I love that chicken is so versatile and can easily be used in salads, wraps, or grain bowls as an easy way of getting in extra protein.
Make this perfectly cooked chicken breast or this poached and shredded chicken so that you have a protein ready to incorporate into a variety of lunches, like pesto chicken salad, taquitos, or even a curry chicken salad!
(Bonus: it stores beautifully in Stasherbags or Souper Cubes!)
3. Cooked Beans or Lentils
Short on time? Always make sure you have canned beans or lentils on hand! Beans and lentils are protein-packed and freezer-friendly, making them a great meal prep staple!
4. Whole Grains
Quinoa, farro, brown rice: batch once, enjoy all week.
Whole grains are a powerhouse base for any meal prep because they’re filling, nutritious, and super versatile. Cooking a big batch on the weekend (or whenever you have a pocket of time) means you have a hearty foundation ready to go whenever hunger strikes.
Hello all the pocket meal preppers out there! Not sure what I mean? Check out my free meal prep personality quiz and find out what kind of meal prepper you are!
Whole grains pair perfectly with just about everything: beans, roasted veggies, shredded chicken, or a drizzle of your favorite sauce. Plus, grains like quinoa are quick to cook and packed with protein. They can be served warm, chilled, or at room temperature, making them an excellent choice to keep your lunches balanced and satisfying.
Pro tip: Cook grains in bulk and portion them into reusable containers or Stasherbags. That way, you can thaw out just what you need and avoid waste. You can even mix grains with herbs, lemon zest, a splash of olive oil, or vinegar before storing to add extra flavor right from the start. I love this Charlie Bird farro salad recipe!
5. Greens That Last
Baby spinach or chopped kale makes salad building a breeze. Greens add freshness, nutrients, and color to your lunches, but we all know how quickly they can wilt or spoil if not stored properly.
Investing in pre-washed greens or washing and drying them thoroughly at home, such as with a salad spinner, can save you precious prep time during the week. Store your greens in a paper towel-lined container or produce bag, like my favorite Stasher stand-up bags, to absorb moisture and keep everything crisp longer.
Try tossing your greens with one of my most popular 2024 recipes from the blog, this delicious Tamari dressing!
Bonus idea: Mix your greens into grain bowls or warm them slightly with your proteins and grains for a nourishing twist on traditional salads.
Now, let’s get to the good stuff!
Keep reading for simple ways to turn your staples into nourishing grab-and-go lunches ready for your work week!
Mix-and-Match Bowl Ideas (Cold or Warm)
Now that we’ve covered my must-have staples for meal prepping, let’s dive into how easy it is to use the above ingredients for lunches that are quick and taste good! In my meal prep course, Modern Meal Prep, there is an entire module devoted to teaching you how to become a pro at building salads and grain bowls that are both filling and satisfying.
Here are a few examples:
Example 1: Cold Lunch Bowl
No microwave? No problem!
Throw together greens + shredded chicken + roasted veggies + canned beans + tamari dressing and you have a high-protein, nourishing salad.
Not a salad lover?
Mix up quinoa + lentils + cherry tomatoes + cucumber + feta + lemon vinaigrette…and you have lunch in 3 minutes.
Example 2: Warm Lunch Bowl
Craving something warmer?
For those rainy days when you want the comfort of a warm meal and have a microwave on hand, try mixing up some leftover roasted veggies + lentils + warm grain + tahini drizzle for a warm lunch bowl
Lunch... But Not Lunch: Think Outside the Box
Lunch doesn’t have to be a perfectly portioned container of chicken and broccoli... unless you want it to be.
Sometimes your best lunch isn’t a “lunch” at all!
When I’m in the mood for a grab-and-go style lunch that is easy but still fills me up, I like to opt for the following:
Lunch but not “lunch” items:
Greek yogurt with hemp seeds, fruit, and granola
Cottage cheese with chia jam
This Collagen crack is one of my top recipes from 2024 on Pinterest! It is high in good fats, high in protein, and simply delicious!
“Snunches” - Inspired by @_funwithfood snunches are mini meals that incorporate snack-type foods. Think pickles, cheese, open salami, nuts (basically anything you have on hand in your fridge).
I recommend using Stasherbags for your lunch, but not “lunch” items! They have a variety of plastic-free sizes and styles that make prepping easy!
Snack Plate Strategy (When You're Over It)
Okay, raise your hand if you LOVED when your parents packed you a Lunchable to take to school?
Can I tell you a secret?
There’s no shame in a grown-up Lunchable! And if you’re one of those people who need to feel more sophisticated, we can call it a “charcuterie for one,” or “girl dinner” (cue the viral audio).
Snack plates offer a simplistic way of sneaking in veggies, healthy fats, and protein without the cooking. Check out this blog post on different ways to make your snack plate, perfect for a cold lunch option to take to work!
Wrap-Up: Meal Prep That Loves You Back
Lunch doesn’t have to be perfect. It just has to be thoughtful. With a few simple strategies and fridge-friendly staples, you can prep lunches that nourish your body and respect your time. If you’re serious about ditching the lunch frenzy, leaning into a more wholesome life, and reclaiming your lunch hour back, check out Modern Meal Prep.
Modern Meal Prep is my step-by-step course that helps you build a routine that saves time, supports your family, and actually sticks.
This is meal prep that loves you back.
If you liked this blog, let us know by leaving a comment below. Happy meal prepping!
