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Hot Lunch Meal Prep Ideas

Posted on August 01 2018

Meal prep can seem daunting: All those neatly lined rows of matching containers you see on Instagram, while beautiful, must be time-consuming to create, right?

Not with these awesome recipes.

We found healthy lunches that are simple and quick to make and will have you looking forward to your lunch break all week!

You can find cold and kid-friendly meal prep ideas here >


First, here some important tips to make meal prep quick and easy:

  1. Pre-plan, pre-plan, PRE-PLAN! :)
  2. Use condiments and spices to add more flavor like mustard, hot sauce and lemon
  3. Stock your freezer with leftovers, keep fresh by vacuum sealing
  4. Pre-cook in bulk to use for multi-meals (ex: bake large batch of chicken with minimal seasonings and add seasons per meal)

Read more at "4 Tips to Get over the Mid-Week Meal Prep Slump"


Lunch Meal Prep Ideas



Cornita Fajita Bowls

meal prep idea cornita fajita bowl



For the Carnitas

  • 1 pound pork loin or butt (option to use chicken breast instead)
  • 3 tablespoons olive oil, divided
  • 1 tablespoon minced garlic
  • 1 tablespoons orange juice
  • 1/3 cup lime juice
  • 3 teaspoons ground cumin
  • 2 teaspoons smoked paprika
  • salt and pepper, to taste
  • 1/4 cup green chiles

For the Street Corn

  • 1 can yellow sweet corn, drained
  • 2 tablespoons lime juice
  • 1/2 tablespoon apple cider vinegar
  • 2 tablespoons chopped cilantro, fresh
  • 1/3 cup red onion, finely chopped
  • 1/3 cup cotija cheese, crumbled
  • 1/2 teaspoon paprika
  • salt and pepper, to taste

Cilantro Lime Brown Rice

Other Ingredients

  • Black beans
  • 4-8 cups Romaine
  • Lime wedges

 Read full directions for Cornita Fajita bowls >



Greek Chicken Bowls

meal prep greek chicken bowl



Greek Chicken

  • 2 lbs (1kg) boneless, skinless chicken breasts
  • 1/4 cup (60ml) olive oil
  • 3 tablespoons garlic, minced
  • 1/3 cup (80ml) fresh lemon juice
  • 1 tablespoon dried oregano
  • 1/3 cup (80ml) plain Greek yogurt
  • Salt and fresh cracked pepper, to taste

Cucumber Salad

  • 2 seedless cucumbers, peeled and sliced
  • 1/3 cup (80ml) lemon juice
  • 2 tablespoons olive oil
  • 1/2 tablespoon minced garlic
  • 1/2 tablespoon dried oregano

Greek Sauce

  • 1 cup (240ml) plain Greek yogurt
  • 1 seedless cucumber, finely diced
  • 1 tablespoon minced garlic
  • 1/2 tablespoon dill
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon lemon zest
  • Salt and pepper to taste

The Rest

  • 3 cups cooked rice
  • 1 1/2 (750g) cherry or grape tomatoes, halved
  • 1 medium red onion, sliced

Read full directions for Greek Chicken bowls >


Chicken Fajita Bowls

meal prep ideas chicken fajita bowls



  • For the Chicken
  • 4 medium boneless skinless chicken breasts, pounded (or thighs)
  • 1 packet taco seasoning *
  • For the Rice
  • 2 cups water
  • 1 cup white basmati rice
  • 1 teaspoon vegetable oil
  • 1 lime
  • 2 tablespoons freshly chopped cilantro
  • kosher salt to taste
  • For the guacamole and salsa ]see note below
  • 1/2 ripe Avocado
  • 2 tablespoons cilantro minced, divided
  • 1/2 small jalapeno minced, divided
  • 1/8 cup onion minced, divided
  • 1 small tomato diced
  • juice of 1 lime
  • Other things for the bowls
  • 2 Bell Peppers sliced into strips (colors of choice)
  • 1/2 onion sliced into strips
  • 2 cups chopped romaine lettuce
  • 1/2 cup light sour-cream
  • 1/2 cup black beans
  •  meal prep containers


Read full directions for Chicken Fajita Bowls >


Chicken and Broccoli



  • For the Rice:
  • 2 cups water
  • 1 cup jasmine rice
  • 3/4 teaspoon salt
  • For the chicken:
  • 4 small-medium boneless skinless chicken breasts or thighs about 4 oz each
  • 1 teaspoon brown or granulated sugar
  • 1/2 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 2-3 cups broccoli florets
  • water for steaming


Read full directions for Chicken and Broccoli bowls >

Looking for more chicken meal prep recipes? Check out the Top 10 (30 Minute) Meal-Prep Chicken Recipes



Slow Cooked Beef Roast

meal prep idea slow cooked beef roast

This one is great to make as a meal and then use the leftovers for meal prep.


  • 2 lb chuck roast (32oz)
  • 2 tbsp. oil
  • 2 cups beef stock
  • 1/4 cup  Soy Sauce *can sub coconut aminos for gluten free option
  • 4 cloves garlic mashed
  • 1 tsp. five spice powder
  • 1 tbs brown sugar can sub coconut sugar
  • 2 medium onions chopped
  • 6 large Carrots cut into 2-inch pieces
  • 2 medium waxy potatoes quartered
  • Salt to taste


Read full directions for Beef Pot Roast >



Korean Grilled Chicken

lunch meal prep ideas Korean grilled chicken rice coleslaw



  • 10 boneless skinless chicken thighs
  • 2 cups cooked jasmine rice

    Asian Coleslaw
    • 1 bag coleslaw mix
    • 2 tbsp low sodium soy sauce
    • 2 tbsp rice vinegar
    • 1 tbsp honey
    • 1 tbsp sesame oil
    • 1 tsp ginger


    Chicken marinade

    • 1/4 cup low-sodium soy sauce or tamari
    • 2 tbsp honey
    • 1 tbsp ginger
    • 4 cloves garlic
    • 1 tbsp 
    • 1 tbsp sesame seeds

    Read full directions here for Korean Grilled Chicken Bowls >




    Articles You May Also Like:

    Why You Should Pack Your Own Lunch For Work

    Cold Lunch Meal Prep Ideas

    Easy On-The-Go Breakfast Ideas - Sous Vide Options



    Other great healthy meal resources:

    30 Days of Healthy Meal Prep from



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