Blog

by Rania Chami 16 Dec 2023

Maintaining a healthy diet amidst a hectic schedule can be daunting in today’s fast-paced world. That’s where meal prep comes into play. Prepping your meals in advance ensures you’re eating wholesome, nutritious lunches, even during the busiest workweeks. Here are some easy, delicious, healthy meal prep lunch ideas for you.

Mason Jar Salads

Mason jar salads are a perfect meal prep lunch option because they’re portable, customizable, and easy to assemble. By layering ingredients properly, you can keep everything fresh and avoid soggy salads. 

Here’s a quick guide:

• Bottom layer: dressing
• Second layer: sturdy vegetables (e.g., cherry tomatoes, cucumbers, or bell peppers)
• Third layer: protein (e.g., grilled chicken, tofu, or beans)
• Fourth layer: lighter vegetables and fruits (e.g., shredded carrots or berries)
• Fifth layer: greens (e.g., spinach or romaine lettuce)
• Top layer: nuts, seeds, or cheese

Prepare several mason jar salads on Sunday, and you’ll have a ready-to-go healthy lunch every day of the week.

Quinoa and Veggie Bowls

Quinoa is a versatile grain high in protein, fiber, and nutrients, making it an excellent base for healthy lunch bowls. To create a quinoa and veggie bowl, cook a large batch of quinoa and divide it among your meal prep containers. Then, add your favorite veggies, protein, and dressing. 

Some great combinations include:

• Mediterranean Quinoa Bowl: quinoa, cherry tomatoes, cucumber, kalamata olives, feta cheese, chickpeas, and a lemon-tahini dressing
• Southwest Quinoa Bowl: quinoa, black beans, corn, avocado, tomato, red onion, cilantro, and a lime-cumin vinaigrette
• Asian Quinoa Bowl: quinoa, edamame, shredded carrots, bell peppers, green onions, and a sesame-ginger dressing

Grain-Free Cauliflower Rice Bowls

Cauliflower rice can be made by pulsing raw cauliflower florets in a food processor until they reach a rice-like consistency. Then, cook the cauliflower rice in a skillet with a bit of olive oil until tender. Combine the cauliflower rice with your favorite protein, veggies, and dressing to create a delicious and healthy meal prep lunch. 

Some ideas include:

• Cauliflower Fried “Rice”: cauliflower rice, mixed vegetables, diced chicken or tofu, and a soy sauce-based stir-fry sauce
• Cauliflower Burrito Bowl: cauliflower rice, black beans, grilled chicken, bell peppers, onions, salsa, and a dollop of Greek yogurt
• Cauliflower Curry Bowl: cauliflower rice, chickpeas, spinach, and a coconut milk-based curry sauce

Wrap It Up: Healthy Wraps and Sandwiches

Wraps and sandwiches are classic lunch options that can be easily made healthy with a few ingredient swaps. Load whole-grain wraps or bread with lean proteins, plenty of veggies, and healthy spreads. 

Some tasty combinations include:

• Turkey and Avocado Wrap: whole-grain wrap, turkey, avocado, mixed greens, tomato, and Dijon mustard
• Veggie Hummus Sandwich: whole-grain bread, hummus, cucumber, spinach, bell pepper, red onion, and sprouts
• Grilled Chicken Pesto Wrap: whole-grain wrap, grilled chicken, spinach, roasted red peppers, and a light basil pesto spread

To keep your wraps and sandwiches fresh throughout the week, store the ingredients separately and assemble them the night before or the morning you plan to eat them.
 
Maintaining a healthy diet during a busy workweek becomes much more manageable with some planning and preparation. These meal prep lunch ideas are just a starting point to help you create nutritious and delicious meals that will energize and satisfy you throughout the week. Don’t be afraid to get creative and mix and match ingredients to suit your preferences.