April 19, 2021 4 min read

With a million and one things to get done during the work week, your nutrition shouldn't be the thing that gets sacrificed. If you find yourself grabbing fast food or constantly snacking on unhealthy snacks out of convenience, then meal prepping is the answer for you!
If you can dedicate just 1-2 hours per week on prepping your meals for the week, your body and mental wellbeing will thank you! These meals take minimal time to create and save a ton of time in the kitchen each and every day. Made with real, wholesome ingredients you can't get at a fast food restaurant and for half the price.
Here are 15 healthy lunch meal prep ideas that are full of unique flavors, mouthwatering ingredients, and will take lunch time to an exciting new level.
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Photo credit: 40 Aprons

1. Buffalo Ranch Chicken

The perfect meal loaded with protein packed buffalo chicken, loads of fresh veggies, and a homemade ranch dressing to bring all the flavors together. All you need are 20 minutes to prep and simple, delicious ingredients.
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Photo credit: Beauty Bites

2. Mediterranean Chickpea Wraps

We love a good salad, but it's nice to switch it up every now and then with a hearty wrap. This Mediterranean chickpea wrap is our go-to when we're feeling like falafel, but don't have the energy to make it. All you need are 35 minutes and a handful of fresh ingredients.
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Photo credit: Emilie Eats

3. Teriyaki Tofu Meal Prep

A staple healthy vegan meal featuring brown rice, steamed broccoli, and a tangy and spicy teriyaki tofu you'll be dreaming of bite after bite. With just a few simple steps, this recipe takes just 1 hour to make and lasts great throughout the week.
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Photo credit: Dishing Out Health

4. Roasted Veggie Glow Bowls

The more veggies, the better, especially when they're drizzled with a dreamy, golden tahini dressing. Roasted cauliflower, carrots, and protein-rich quinoa to make this meal the perfect package. From ingredients to a home-cooked meal in just 40 minutes, this is a plant-based winner.
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Photo credit: Wildway

5. Baked Cauliflower Falafel

A grain-free and healthy twist on a Mediterranean favorite, this baked falafel is full of fresh herbs and wholesome veggies. Toss on top of your salad with a drizzle of tzatziki sauce and you're golden.
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Photo credit: Feel Good Foodie

6. Mediterranean Hummus Bowl

Take your buddha bowl to the next level with a heaping dollop of homemade hummus and fresh, crisp veggies. Paired with protein and fiber-packed chickpeas, refreshing olives, and a bed of greens, this meal leaves nothing to be desired.
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Photo credit: Cotter Crunch

7. Sweet & Sour Hawaiian Beef

Slow cooked sweet and sour Hawaiian beef paired with cauliflower rice and whatever crisp veggies you choose to add in. Top with fresh green onions and an extra drizzle of sweet & sour Hawaiian dressing for over the top flavor.
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Photo credit: Love& Lemons

8. Cucumber Tomato Salad

Why over complicate your meal when you can go simple? This easy and simple salad are proof that minimal ingredients can still create big flavor. Crisp cucumbers, flavorful tomatoes, and salty halloumi are the stars of this delicious meal.
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Photo credit: Ambitious Kitchen

9. Crunchy Rainbow Thai Peanut Wraps

Made with a rainbow of colorful veggies, this recipe holds loads of wholesome nutrients like cabbage, red bell pepper, carrots, all wrapped in a hearty spinach tortilla. Topped with a drizzle of a simple homemade peanut dressing as the cherry on top.  
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Photo credit: Eating Bird Food

10. Curried Chickpea Bowls with Garlicky Spinach

Perfectly spiced, vegan curry bowls with a garlicky spinach and brown rice medley to round it out. Substitute cauliflower rice for a delicious veggie twist to meet your dietary needs. A delightfully filling meal that takes only 25 minutes.
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Photo credit: Eat Well 101

11. 15-Minute Salmon and Asparagus in Garlic Lemon Butter Sauce

Mouth-watering salmon and asparagus in just 15 minutes? Yes please! Tender, flaky salmon, savory asparagus, and a drizzle (or drench) of garlic lemon butter sauce. All you need are a handful of fresh ingredients and you're good to go. 
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12. Chipotle Chicken Fajita Bowls

Like your favorite Chipotle take-out bowl, but made with better ingredients and more customizable. Spice up your lunch with tender spiced chicken, warm cauliflower rice, and fajita veggies. Squeeze a lemon on top and you're all set.
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Photo credit: The Girl On Bloor

13. Korean Inspired Chicken Meal Prep

Crispy chicken thighs served with a colorful cabbage slaw and warm jasmine rice. This recipe might be simple, but it features bold flavors from Korean culture. All you need are 35 minutes to create the best balanced meal.
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Photo credit: Chelsea's Messy Apron 

14. Italian Couscous Salad

The best balanced meal with unique Mediterranean flavors to excite your taste buds. Packed with chickpeas, salami, mozzarella cheese, couscous, and a variety of veggies, this recipe has it all. Mixed with a light and delicious honey dijon vinaigrette to bring all the flavors together.
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Photo credit: Wholefully

15. Caprese Chicken Quinoa Bowls

This recipe is proof that simple ingredients can boast delicious flavors. Pearled mozzarella, juicy tomatoes, fresh greens, hearty chicken, and warm quinoa. Tossed together in just 5 minutes, this is the perfect meal prep to enjoy day after day.



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