There is no single recipe for a make-ahead lunch that lasts the week. Since you set this system up on Sunday, it makes Wednesday way easier than it should be. One pile of grain, one pile of protein, one pile of something crunchy, one sauce that ties it together. Even with all the different contents, the bowl i packed yesterday and the bowl i packed 3 weeks ago have the same design. None of these lunches are showpieces. It’s not easy to get into the rotation but containers like these make it easy; they are strong, fit well, and offer variety to keep things fresh.
You’ll get better with time. Some of the things I’ve learned the hard way are: focus on parts instead of a whole recipe (e.g. grain, protein, and veggies with sauce is four levers and can swap any 1 to create a new meal); for vinaigrettes, the warm grain absorb instead of sit so pour when hot; and bowls are better than plates as sauces move, leaves wilt, and it all mixes more. These are the 36 plates and bowls I use when I pack my lunches for the week. Each one has a why-pick-this-week for you to scan, an assembly-and-storage note so you don’t have to go figure, and a swap if you don’t have the headline ingredient.
Contents
- 1) Lemon Herb Chicken Bowl
- 2) Teriyaki Salmon Bowl
- 3) Turkey Taco Plate
- 4) Roasted Veggie Plate
- 5) Greek Meatball Bowl
- 6) Sesame Tofu Bowl
- 7) BBQ Chicken Plate
- 8) Pesto Chicken Pasta
- 9) Korean Beef Bowl
- 10) Mediterranean Tuna Bowl
- 11) Shrimp Fried Rice Bowl
- 12) Falafel Bowl
- 13) Chili Lime Chicken Plate
- 14) Egg Roll Bowl
- 15) Curry Chickpea Plate
- 16) Caprese Chicken Bowl
- 17) Peanut Noodle Bowl
- 18) Sausage Bowl
- 19) Chicken Shawarma Plate
- 20) Salmon Sushi Bowl
- 21) Lentil Bowl
- 22) Banh Mi Pork Bowl
- 23) Buffalo Chicken Bowl
- 24) Steak Bowl
- 25) Tomato Basil Turkey Bowl
- 26) Miso Ginger Chicken Bowl
- 27) Roasted Beet Bowl
- 28) Chicken Caesar Plate
- 29) Coconut Curry Chicken Bowl
- 30) Breakfast Plate
- 31) Italian Antipasto Bowl
- 32) Harissa Veggie Bowl
- 33) Dijon Chicken Plate
- 34) Pineapple Fried Rice Bowl
- 35) Buddha Bowl
- 36) Ramen Bowl
1) Lemon Herb Chicken Bowl
Why Lemon Herb Chicken Bowl belongs here: Lemon-herb chicken stays fresh for 4 days, and the rice below absorbs the juices. A basic meal prep bowl that won’t get monotonous.
Preheat the oven to 425°F. Combine 1½ lbs of boneless chicken thighs, 3 tablespoons of olive oil, the juice and zest of a lemon, 4 minced garlic cloves, 1 tablespoon of dried oregano, some salt and pepper to taste. Roast for 22-25 minutes on a sheet pan. You should wait until the edges are brown and the internal temperature reaches 165°F. Rest for 5 minutes, then slice or shred. Construct the bowls with a base of cooked rice or farro (4 cups total), the chicken (divided among 4 containers), roasted broccoli or zucchini, 0.5 cups of cherry tomatoes per bowl, and crumbled feta. Please include a small cup of olive oil and lemon juice for us to drizzle on our lunch.
Also, please change the chicken thighs to boneless chicken breast. Faster (18 to 20 minutes), thinner, and drier. Avoid overcooking them; slice them while they’re warm to retain the juice.
2) Teriyaki Salmon Bowl
Choose this week because Salmon glazed in teriyaki can last in the fridge for 3 days and goes with just about any grain.
Oven at 400 degrees. Combine in a bowl: 1/4 cup of soy sauce, 3 tablespoons of brown sugar, 1 tablespoon of rice vinegar, 2 teaspoons of grated ginger, and 1 teaspoon of cornstarch. Place 4 salmon fillets on a sheet pan lined with parchment paper and brush half of the glaze on top. Roast 12-14 minutes. You are waiting for salmon that is flaky and a glaze that is sticky and caramelized. Apply the rest of the glaze with a brush. Prepare the bowls with a base of 4 cups of rice, then add the salmon, edamame or shelled peas, shredded carrots, sliced cucumbers, and sliced avocados (add this the day of so it doesn’t brown). Sesame seeds and sliced scallion on top.
Swap: For air-fried salmon, cook at 400°F for 8-10 minutes instead of oven. Requires ownership of an air-fryer, faster, and has a crispier exterior.
3) Turkey Taco Plate
Where Turkey Taco Plate earns its spot: Taco seasoned ground turkey with toppings (not in a tortilla) is a low carb meal prep that lasts for 4 days.
In a skillet at medium-high heat, brown 1½ lbs of ground turkey with a small diced onion for about 7-8 minutes. Add a packet of taco seasoning (or 2 tsp chili powder, 1 tsp cumin, ½ tsp paprika, salt) and ⅔ cup of water, simmer 4 minutes until thickened. Create the plates using the following ingredients: shredded romaine, scoop of turkey, shredded cheese, halved cherry tomatoes, sliced black olives, pickled jalapeños, and a dollop of guacamole or slices of avocado (added that day). A small cup of salsa on the side with the dressing. Lime juice will ooze out when you open it at lunch.
Swap: For a more flavorful, and juicier option use ground beef (80/20). A little more fatty, drain some grease before plating.
4) Roasted Veggie Plate
Why Roasted Veggie Plate belongs here: A grain, a sauce, and a sheet pan of roasted veggies is, by far, the most flexible option for vegetarian meal-prep on this list.
Oven to 425°F. Combine 6 cups of chopped vegetables (including broccoli, cauliflower, bell peppers, sweet potatoes, red onions, and brussels sprouts) and toss them in 3 tablespoons of olive oil, then season with salt, pepper, and 1 teaspoon of either paprika or za’atar. Spread out on two sheet pans (don’t crowd). Roast 25-30 minutes, stirring halfway through. You anticipate the caramelized edges and soft centers. Assemble the plates by adding a base of farro, quinoa, or wild rice (4 cups), then the divided roasted vegetables, followed by a scoop of hummus or white-bean dip, and finishing with a sprinkle of pumpkin seeds or sliced almonds. A small cup of tahini lemon sauce.
Swap: Replace fresh with frozen roasted vegetable medley. Quicker preparation. Less caramelized. It’s more forgiving about forgetting the pan.
Nathaniel’s Pantry Notes: Components Not Recipes (Grain + Protein + Veg + Sauce)
I used to spend Sundays trying to find one out of 50 meal prep recipes, only to discover that I was missing one ingredient from each of them. I then read four different recipes one after another and noticed they all had the same components: a grain, a protein, a vegetable, and a sauce. I no longer search for recipes. I started buying components. That same week I found cooking easier.
A meal-prep bowl consists of four layers: grains, protein, veggies, and sauce. Having one of each equals lunch. Change one of them and the lunch is new. Instead of sticking to 36 recipes, start combining 4 grains with 5 proteins, 6 vegetables, and 5 sauces. With only four different things cooked, that comes out to 600 different possible lunches.
• Pick 1-2 grains for the week. Rice, farro, quinoa, couscous, orzo, pasta. Cook a double batch on Sunday. It becomes the base of every bowl.
• Pick 1-2 proteins. Roasted chicken thighs, slow-cooked shredded chicken, ground beef or turkey, baked salmon, tofu, hard-boiled eggs, canned beans or chickpeas. Cook the protein for the whole week, not per-day.
• Pick 2-3 vegetables. A roasted sheet pan (sweet potato, broccoli, peppers) plus a fresh vegetable (cucumber, tomato, shredded carrot, baby greens). Roasted holds 4 days, fresh holds 5.
• Pick 3-4 sauces. Lemon-tahini, peanut, soy-ginger, balsamic vinaigrette, ranch, salsa. Each one transforms the same components into a different lunch. Pack a small cup per bowl.
• The texture finisher is the fifth lever. Pumpkin seeds, sliced almonds, crispy chickpeas, crumbled feta, crushed nuts. A tablespoon per bowl adds crunch and elevates the whole thing.
What’s NOT on this list, on purpose: attempting to create 5 totally unique recipes from scratch every week (draining, costly, and you’ll give up by the second month). Prepped meal services (more expensive, less tasty, strange packaging). And strict adherence to the recipe when the fridge contains different vegetables than the recipe prescribes. Cook components. Build bowls. Change one lever a day.
5) Greek Meatball Bowl
The pitch for Greek Meatball Bowl: Greek-style meatballs last 4 days in the fridge and go with anything from rice to greens.
To a bowl, mix 1½ lbs of ground beef or lamb, ½ cup of breadcrumbs, 1 egg, ¼ cup of crumbled feta cheese, 2 minced garlic cloves, 1 tablespoon of dried oregano, and salt and pepper to taste. Form 24 meatballs (approximately 1½ inches each). Bages i 20-22 minutter ved 400 grader Fahrenheit. You are looking for a deep brown exterior and an internal temperature of 160°F. Construct the bowls with an orzo or rice base (4 cups), meatballs, diced cucumber, cherry tomatoes (halved), sliced red onion, crumbled feta, kalamata olives, and a few pepperoncini. A small cup of tzatziki or yogurt cucumber sauce on the side.
Swap: Ground chicken or turkey instead of beef/lamb. Leaner, drier, more delicate. Include one more tablespoon of olive oil in the mixture to prevent them from drying out.
6) Sesame Tofu Bowl
Why Sesame Tofu Bowl pulls its weight: This week we have baked tofu with soy sésame glaze. It holds its texture as a vegetarian protein and will last 4 days in the fridge.
For best results, press a 14-oz block of extra firm tofu under something heavy for 20 minutes to drain the water. Cut into 1-inch cubes. Mix with a tablespoon of oil, a tablespoon of cornstarch, and salt. Spread out on a sheet pan lined with parchment paper. Bake for 25 to 30 minutes at 425 degrees, flipping at the halfway point. You are expecting golden brown crusts. In a bowl, mix together the following ingredients: 3 tablespoons of soy sauce, 2 tablespoons of brown sugar, 1 tablespoon of rice vinegar, 2 teaspoons of sesame oil, and 1 teaspoon of grated ginger. Coat the hot tofu in the glaze. Make the bowls starting with the rice base (4 cups), then add the tofu, shredded carrots, sliced cucumbers, edamame, and a handful of cilantro. Sriracha and sesame seeds on top.
Swap: For an even crispier exterior, air-fry the tofu at 400°F for 14-16 minutes. Construction identique, glaçure identique.
7) BBQ Chicken Plate
What BBQ Chicken Plate gets you: Shredded BBQ Chicken and all the sides of a cookout on a plate. Works regardless of temperature.
In a slow cooker, combine 2 lbs of boneless chicken thighs, 1 cup of barbecue sauce, and 1 cup of chicken broth. Cook on low for 6 hours (or for pressure cooking, cook for 18 minutes). Shred using two forks and combine with another half cup of barbecue sauce. Build the plates: a base of cornbread or a scoop of mac and cheese (about ¾ cup per plate), the BBQ chicken, a scoop of coleslaw (with vinegar-based dressing so it holds up), pickled red onions, a small pile of pickle chips. A side of hot sauce or a lemon wedge.
Swap: Using rotisserie chicken pulled and mixed with barbecue sauce is an option instead of cooking the chicken from raw. Saves 6 hours, a little less infused with the sauce.
8) Pesto Chicken Pasta
The pitch for Pesto Chicken Pasta: Pesto, pasta, and chicken hold up in the fridge for three days and can be transported from desk to break room without an issue.
Boil 1 lb of dry penne or fusilli in well-salted boiling water and cook until tender (approx. 9 minutes). Before draining, set aside ½ cup of the pasta water. To give it a glossy finish, combine warm pasta with ½ cup of pesto and a little bit of pasta water. Cool 5 minutes. Meanwhile, sauté 1 lb of diced chicken breast or thigh in a skillet with salt, pepper, garlic powder for 8 minutes until golden and cooked through. Mix the chicken and the pasta together. Assemble the bowls with the pasta-and-chicken mix (about 1½ cups per bowl), some halved cherry tomatoes, and baby spinach (it stays crisp better than arugula in the fridge), topped with some grated Parmesan.
Swap: Instead of straight pesto, try jarred Alfredo sauce mixed with a tablespoon of pesto. More cream based, keeps the sauce better on the pasta and is more comforting in the fridge.
9) Korean Beef Bowl
Why Korean Beef Bowl pulls its weight: Korean-style beef with a glaze made from soy, sesame, and brown sugar turns the rice underneath into something intentional.
In a large skillet, heat a tablespoon of oil over high heat. For 5 to 6 minutes, and breaking it up, brown 1½ lbs of ground beef. Drain some fat. Cook for 60 seconds after adding a tablespoon of grated ginger and 6 minced garlic cloves. Combine the following to make a sauce; 1/2 cup soy sauce, 6 tablespoons of brown sugar, 2 tablespoons rice vinegar, 2 teaspoons sesame oil, and 1 teaspoon of red pepper flakes. Simmer for 3-4 minutes until the mixture is glossy and the sauce has thickened. Here are the bowls: rice foundation (4 cups), beef and sauce (the rice will soak up every bit), shredded carrot, cucumber slices, scallion slices, sesame, and sriracha. Optional: soft boiled egg halved.
Swap: bulgogi-style sliced flank steak instead of ground beef. Cut the meat into thin slices, along the grain. Marinate for 15 minutes, then sear in batches. Identical flavors, 10 additional minutes, more dramatic texture.
10) Mediterranean Tuna Bowl
What Mediterranean Tuna Bowl gets you: No-cook meal prep with canned tuna mixed with capers and lemon and served over chickpeas and orzo lasts 4 days.
Boil 1 cup of dry orzo in salted water for 8-9 minutes. Drain it and then rinse with cool water. Drain three cans of tuna. Construct the bowls as follows: orzo base (approximately 1 cup per bowl), drained chickpeas (½ cup per bowl), tuna (flaked), chopped cucumber, sliced cherry tomatoes, red onion (sliced), kalamata olives, feta cheese (crumbled), capers, and parsley (fresh). Each bowl should be drizzled with 2 tablespoons of the oil from the tuna (it’s okay to use it!) and a squeeze of lemon. Salt and pepper.
Swap: Warmed chickpeas with cumin and lemon instead of drained canned. Adds 5 minutes, richer flavor, a few more dishes. If you want a more protein-dense option, go for canned salmon instead of canned tuna.
11) Shrimp Fried Rice Bowl
Why Shrimp Fried Rice Bowl makes the cut: The combination of cold leftover rice, shrimp, and a nice sauce is a meal prep that gets better on day 2.
Heat a tablespoon of oil in a large skillet over high heat. Mix in 1 lb of thawed peeled shrimp along with some salt and pepper. Cook for 2 minutes on each side until they are pink and have curled into a C-shape. Set aside. In the same pan, add another splash of oil along with the 3 cups of cold cooked rice, press the rice down and let it sit for 60 seconds. Stir-fry with sesame oil (1 tsp), soy sauce (1 Tbsp), and a handful of frozen peas and carrots. Scramble 2 eggs into the pan. Build the bowls: the fried rice (about 1 cup per bowl), the shrimp split between bowls, sliced scallion, sesame seeds. You can choose to have a small cup of chili crisp or sriracha placed on the side.
Swap: Substitute with a frozen seafood blend (shrimp, mussels, calamari) instead of just shrimp. Different variety, a little increase in cooking time, same build.
12) Falafel Bowl
) Falafel Bowl, worth a spot: Frozen falafel, a grain, and a sauce make for easy 12-minute Mediterranean-style meal prep.
Bake sixteen frozen falafel on a sheet pan at 400 degrees Fahrenheit for 15-18 minutes, flipping them halfway through. You are expecting crispy outsides and warm insides. Cooking couscous is quite easy, First, pour 1 cup of couscous in to a bowl, then bring 1 cup of broth to a boil, pour the broth over the couscous and cover the bowl for 5 minutes. Once the 5 minutes is up, uncover the bowl and using a fork, fluff up the couscous and enjoy. Assemble the bowls with ¾ cup of couscous, 4 falafel, diced cucumbers, cherry tomatoes (halved), sliced red onions, crumbled feta, and a handful of chopped parsley. A small cup of tzatziki, tahini, or yogurt-cucumber dressing will be included.
Swap: The falafel will be made from scratch using a falafel mix (just add water). They will be baked for 18 minutes. Inexpensive, authentic taste, a little more effort.
13) Chili Lime Chicken Plate
The case for Chili Lime Chicken Plate: The meal prep option with chili-lime grilled chicken and a confetti of crunchy veggies is the most colorful meal-prep option on the list.
Combine the following to make a marinade: 3 tablespoons of olive oil, the juice of 2 limes, 1 tablespoon of chili powder, 2 teaspoons of cumin, 2 cloves of garlic (minced), and some salt. Marinate the chicken thighs for 15 minutes. Cook for 5-6 minutes on each side in a skillet or grill pan over medium-high heat. Slice. Construct the plates starting with a base of cilantro-lime rice (1 cup of white rice, cooked and then mixed with the juice of one lime and chopped cilantro added at the end) and then 4 cups cilantro-lime rice divided, the sliced chicken, black beans, corn, diced bell pepper, halved cherry tomatoes, and sliced avocado (avocado added the day-of). A small cup of cilantro-lime crema (which is made with sour cream, lime, and cilantro) is included on the side.
Substitute chicken for skirt steak or flank steak. Marinate the same way, and sear for 3-4 minutes on each side for medium-rare, then slice against the grain. Marginally pricier, marginally more dramatic.
14) Egg Roll Bowl
What makes Egg Roll Bowl work: All the tastes of an egg roll without the wrapper. Cabbage, pork mince, soy sauce, ginger. Lasts 4 days, good for reheating.In a large pan, heat a tablespoon of oil over medium-high heat. For 6-7 minutes, brown the ground pork (or turkey) for 1 ½ lbs while breaking it up. Add 4 minced garlic cloves and a tablespoon of grated ginger and cook for 60 seconds. Include 8 cups of shredded green cabbage (or a coleslaw mix), 2 shredded carrots, and 4 chopped scallions. Stir-fry for 4-5 minutes until the cabbage softens but still has a bit of crunch. Combine the following ingredients for the sauce: 1/4 cup soy sauce, 2 tablespoons of rice vinegar, 1 tablespoon sesame oil, and 1 teaspoon sriracha. Toss. For each bowl, add the pork-cabbage mixture (approx. 1¼ cups), and a side of rice if you want carbs (approx. ¾ cup). Also, add sesame seeds and more scallions.
Swap: Replace pork with ground chicken or turkey. Leaner, slightly drier. Add another teaspoon of sesame oil to make up for it.
15) Curry Chickpea Plate
Where Curry Chickpea Plate earns its spot: A can of chickpeas, a curry sauce, and some rice makes for one satisfying vegetarian meal-prep option that gets better over time.
Add a tablespoon of oil into a saucepan over medium heat. Add a small diced onion and cook for 4 minutes. Incorporate 3 minced garlic cloves, 1 tbsp of ginger, 2 tbsp of yellow curry paste, and 1 tsp of garam masala. Cook until fragrant, about 90 seconds. Add one 14-oz can of full-fat coconut milk, 2 cans of chickpeas (drained), and one 15-oz can of diced tomatoes. Simmer 15-18 minutes. You’re waiting for the sauce to thicken so that it can coat the back of a spoon. Salt heavily. Assemble the plates with a base of basmati rice (4 cups total), then add the chickpea curry, a small amount of baby spinach (it will wilt when the curry is added), a dollop of yogurt, a lime wedge, and a small portion of cilantro. Naan is included for dipping.
Swap: Use red lentils instead of chickpeas. Add half a cup of dry red lentils to the coconut milk and cook for 18 to 20 minutes (they will dissolve into a creamy dal).
Nathaniel’s Pantry Notes: Marinate the Cooked, Not the Raw
For years, I made marinades from vinaigrette and watched as the marinade slid down the chicken into the pan. I then attempted to pour the dressing on the warm cooked grain while the steam was still rising. The farro absorbed all the dressing in a shocking 90 seconds. By Wednesday, the most tasty component of the bowl was the grain. I was marinating the incorrect item.
Hot grains and warm proteins drink dressing in a way cold proteins cannot. Pour the vinaigrette over the still steaming farro so the vinaigrette doesn’t pool at the bottom, instead the farro will soak up every drop. After cooking, toss the warm chicken into the marinade, and the meat absorbs the flavor rather than just sitting under a stubborn coating. The temperature is the trick.
• Pour dressing over hot grains, not cold. Quinoa, farro, rice, couscous. While still hot from the pot, drizzle the vinaigrette and stir. The starch and steam pull the dressing in.
• Toss warm beans in the marinade. Drained-and-rinsed chickpeas warmed for 60 seconds in a pan, then tossed with lemon-olive oil and salt. The flavor goes in instead of sitting on top.
• Marinate cooked chicken, not raw. Slice the warm chicken, toss in a sauce or vinaigrette while it’s still steaming. The meat opens up and pulls the flavor in. Raw chicken marinades mostly stay on the surface.
• Roasted vegetables get a finisher, not a marinade. Hot off the sheet pan, hit them with a drizzle of olive oil, a squeeze of lemon, flaky salt. Skip the pre-roast marinade (it usually burns or boils off).
• Cold-component vinaigrette goes in a separate cup. Anything you don’t want to soften (greens, fresh herbs, raw vegetables) gets dressed at lunch, not Sunday.
Deliberately omitted: marinating raw chicken in olive-oil-based vinaigrettes for hours (most of it slides off in the pan). Pre-dressing salad greens for the week (they’re wilted by Tuesday). And drizzling a vinaigrette on top of cold leftover rice (it sits on top and doesn’t absorb). Marinate the item that is hot. Put a coat on the thing that’s cold at lunchtime.
16) Caprese Chicken Bowl
) Caprese Chicken Bowl, the short case: For the summer meal-prep, you can make grilled chicken with tomatoes and mozzarella with a balsamic drizzle, and it will last 3 days.
Use olive oil, salt, pepper, and dried oregano to season 1 1/2 lbs of boneless chicken breasts. Cook in a skillet or grill pan on medium-high heat for about 6-7 minutes on each side or until the internal temperature reaches 165°F. Rest, slice. Build the bowls: on the base of cooked orzo or arugula (4 cups divided), sliced chicken, fresh mozzarella balls (the small ones marinated in oil), halved cherry tomatoes, and a handful of basil leaves (which hold up better than chopped basil). Drizzle olive oil on each bowl. A small cup of balsamic vinegar (NOT glaze; that gets too sticky) will be provided to drizzle on it just before eating.
Swap: Burrata torn over the bowl just before eating instead of mozzarella balls. More luxurious. More fragile. Creamier. (Do not pack it in the bowl ahead).
17) Peanut Noodle Bowl
What makes Peanut Noodle Bowl work: Cold noodles combined with peanut sauce get even better after 3 days due to the flavors melding.
Prepare 8 oz of rice noodles or soba as per the instructions on the package (3-5 minutes). Drain and rinse with cold water to halt the cooking process. Mix together ½ cup peanut butter, ¼ cup soy sauce, 3 tablespoons of rice vinegar, 2 tablespoons of brown sugar, 2 teaspoons of sesame oil, 2 teaspoons of grated ginger, 1 clove of garlic (grated), 1 teaspoon of sriracha, and ⅓ cup of warm water to thin. Mix the noodles with 50% of the sauce. Assemble the bowls with the noodles (approximately 1¼ cups per bowl), shredded carrots, sliced cucumbers, sliced bell peppers, chopped scallions, chopped peanuts, and a handful of cilantro. Make sure to pack the leftover sauce in a small cup to drizzle on top for lunch ( the noodles soak it up overnight).
Swap: For added protein, toss in 2 cups of shredded rotisserie chicken or pressed tofu cubes. Similar construction but even more substantial dinner-shaped lunch.
18) Sausage Bowl
) Sausage Bowl, earning its keep:
For me, adding browned sausage and roasted veggies to a grain is real cooking and takes 25 minutes of meal prep.
Preheat oven to 425 degrees. Slice 1 lb of Italian sausage (or kielbasa) into rounds. On a sheet pan, add 4 cups of chopped peppers, 2 sliced onions, and 2 cups of baby potatoes, halved. Salt and pepper with Italian seasoning also a teaspoon with some olive oil. Roast for 25-28 minutes and stir halfway through. You’re excited for perfectly cooked sausage and potatoes. Construct the bowls with a base of farro or rice (4 cups divided), the sausage-and-vegetable mixture, a bit of grated Parmesan, and some fresh parsley. A little lemon during lunch livens it up.
Swap: Chicken sausage instead of pork. Leaner and with slightly less flavor, it offers varieties such as apple-gouda or jalapeño-cheddar that transform the personality of the bowl.
19) Chicken Shawarma Plate
*) Chicken Shawarma Plate, worth a spot*: Shawarma-spiced chicken, rice, and yogurt sauce is a Mediterranean meal prep that lasts for 4 days.
For the marinade, combine 3 tb of olive oil, the juice of one lemon, 1 tb of paprika, 1 tsp each of cumin, coriander, garlic powder and turmeric, and salt. Toss this with 1.5 lbs of boneless chicken thighs. Let sit 15 minutes. Roast on a sheet pan at 425 degrees for 22 to 25 minutes. Slice. Prepare the plates as follows: Yellow rice (basmati mixed with a bit of turmeric and infused with a bay leaf), 4 cups divided, sliced chicken, diced cucumber, cherry tomatoes (halved), sliced red onion, pickled turnips (if available), and a bunch of chopped parsley. Serving of garlic-yogurt sauce (½ cup yogurt + 2 grated garlic cloves + lemon + salt) and a small cup of hot sauce.
Swap: Boneless chicken breasts can be used instead for a leaner option. While cooking time is reduced by four to five minutes, texture becomes drier, and flavor is less pronounced. Slice while still warm to keep it juicy.
20) Salmon Sushi Bowl
Why Salmon Sushi Bowl belongs here: All the flavor of sushi without the hassle of rolling them. Soy-mayo drizzle, avocado, rice, and salmon.
Preheat the oven to 400 degrees. On a sheet pan lined with parchment paper, place 4 salmon fillets and brush them with 2 tablespoons of soy sauce combined with 1 teaspoon of sesame oil. Roast 12-14 minutes. Once cooled, use a fork to flake the salmon. For building the bowls, put in a base of sushi rice or short-grain rice (4 cups divided), flaked salmon, edamame, shredded carrot, sliced cucumber, sliced avocado (added the day-of), pickled ginger (if you want it), and a few squares of nori cut into strips. A small cup of soy sauce, a tablespoon of mayo, and a teaspoon of Sriracha (spicy mayo) are included on the side.
Swap: Canned salmon instead of fresh. Saves at least $5 and 15 minutes. Drains the can and flakes the same way. A little fishier taste but just as nutritious.
21) Lentil Bowl
The pitch for Lentil Bowl: The combination of cooked lentils, roasted veggies, and lemon-tahini sauce promises a delicious vegetarian meal prep that won’t get soggy.
To prepare lentils, combine 1½ cups of dry brown or green lentils and 4 cups of water (with a bay leaf and 1 tsp of salt) and cook for 22-25 minutes. The lentils should be tender but should hold their shape. Drain. At the same time, prepare and roast some vegetables on a sheet pan, sweet potato, onion and broccoli, at 425°F for 25 minutes. Construct the bowls in the following order: lentils (approximately 1 cup per bowl), roasted veggies, baby spinach or arugula, a sprinkle of pumpkin seeds, crumbled feta. A side small cup of lemon-tahini sauce (¼ cup tahini + 3 tablespoons of lemon juice + 1 clove of grated garlic + warm water to thin).
Swap: Black or beluga lentils instead of brown. They maintain their structure even better, have a marginally nuttier taste, and are pricier. Cook the same way.
22) Banh Mi Pork Bowl
Why Banh Mi Pork Bowl makes the cut: The combination of Vietnamese-style ground pork, rice, and pickled vegetables looks like a well-thought-out meal prep!
In a large skillet, heat 1 tablespoon of oil over medium-high heat. While breaking up the meat, brown 1 ½ lbs of ground pork for 6-7 minutes. Include 4 slices of minced garlic and 1 tbsp of grated ginger, boil for 60 seconds. Make a sauce with: 3 tbsp of fish sauce, 2 tbsp of soy sauce, 2 tbsp of brown sugar, juice of one lime, and 1 tsp of sriracha. Simmer for 2 to 3 minutes, until glossy. Assemble the bowls starting with the rice base (split 4 cups) then add the pork, quick-pickled carrots and daikon (julienned and soaked for 15 minutes in a mix of rice vinegar, sugar, and salt), sliced cucumber, fresh cilantro, fresh mint, and chopped peanuts. A lime wedge for the day-of.
Swap: Ground chicken or turkey instead of pork. Less fatty and slightly drier. Add an additional teaspoon of sesame oil to make up for it.
23) Buffalo Chicken Bowl
Why Buffalo Chicken Bowl pulls its weight: Buffalo-style shredded chicken is combined with greens or rice and a creamy dressing to make a meal prep that stands the test of time when it comes to sogginess.
Slow cooking 2 lbs of boneless chicken thighs with 1 cup of buffalo sauce, ½ cup of chicken broth, and 2 tablespoons of butter on low for 5 hours (or pressure cook for 15 minutes) is all the work it takes to get perfectly shredded chicken. Use two forks to shred them, then stir them back into the sauce. Construct your bowls starting with a base of steamed rice or a generous base of romaine (4 cups divided), followed by the buffalo chicken (which remains saucy and moist up to 4 days), shredded carrot, sliced celery, cherry tomatoes (sliced in half), crumbled blue cheese (or shredded cheddar), and topped with pickled red onion. A small cup of ranch or blue cheese dressing is included.
Optional: Substitute rotisserie chicken pulled into shreds and tossed in buffalo sauce for the cooking from raw. Reduced infusion time saves 5 hours.
24) Steak Bowl
What Steak Bowl gets you: Sliced steak is held for 3 days in the fridge and can be reheated in 30 seconds. The most aggressive meal-prep on this list.
For flank or sirloin steak, use 1.5 lbs. You should season it generously with salt, pepper, and garlic powder. Place a tablespoon of oil in a cast iron skillet and heat until the oil begins to smoke. For a medium-rare steak, sear each side for 3-4 minutes until the internal temperature reaches 130°F. Rest for 10 minutes, then slice thinly against the grain. The bowls will have a bottom layer of farro or rice (4 cups divided), sliced steak, cherry tomatoes, arugula, a soft boiled egg (6 minutes) crumbled blue cheese, and sliced red onion. A small cup of chimichurri (½ cup olive oil, ¼ cup red wine vinegar, a bunch of chopped parsley, 4 cloves garlic, red pepper flakes, salt) will be put on the side.
Swap: Hanger steak instead of flank. Marginally more expensive, a touch more tender, and not quite as commonly available in grocery stores. Same cooking method.
25) Tomato Basil Turkey Bowl
Ground turkey cooked in a tomato-basil sauce lasts 4 days and goes with just about any starch. \
Brown 1 ½ lbs of ground turkey with a finely diced onion in a skillet over medium-high heat for about 7 minutes. Add in 4 chopped garlic cloves, 1 teaspoon of Italian seasoning, 1 tablespoon of tomato paste, and cook for 90 seconds. Add 28 ounces of crushed tomatoes, then season with some salt, pepper, and a pinch of red pepper flakes. Simmer 15 minutes. At the end, stir in a handful of torn fresh basil. Construct the bowls with: a foundation of cooked spaghetti squash, zoodles, or pasta (4 cups divided), the turkey-tomato sauce, grated Parmesan, and additional torn basil. An oil drizzle is included in the lunch.
Swap: For a more authentic taste, use ground beef (80/20). Before pouring in the sauce, drain some grease. Same construction.
26) Miso Ginger Chicken Bowl
Why Miso Ginger Chicken Bowl makes the cut: Chicken that is miso butter glazed along with rice and stir-fried veggies is an example of a meal-prep recipe that has the taste of a restaurant.
Combine the following to create a marinade: 3 tbs. of white miso paste, 2 tbs. of soy sauce, 2 tbs. of sake or rice vinegar, 2 tbs. of brown sugar, 1 tbs. of grated ginger, and 2 tbs. of melted butter. Marinate 1 ½ lbs of boneless chicken thighs for 20 minutes. Roast for 22-25 minutes at 425°F. Slice. Assemble the bowls starting with a base of rice (4 cups total) then add sliced chicken, stir-fried bok choy or broccoli, sliced scallions, sesame seeds, and a soft-boiled egg if you would like it to be more filling. A small cup of extra miso-butter glaze (made fresh from the same mix) will be included.
Swap: Salmon fillet options are available as substitutes for the chicken. The miso glaze beautifully caramelizes on top of the salmon. Roast for 12 minutes at 400 degrees Fahrenheit. Samme smagsprofil, men mere sofistikeret.
27) Roasted Beet Bowl
) Roasted Beet Bowl, worth a spot: Roasted beets, combined with goat cheese and grains, create a colorful vegetarian meal-prep to brighten up your workday.
Wrap 4 medium-sized beets in foil and roast them at 400°F for 50-60 minutes. They are ready when a knife inserts easily. Cool, peel, and cut into cubes. Cook 1 cup of farro or wheat berries in 3 cups of salted water for 25-30 minutes until tender. Drain. Assemble the bowls with the following ingredients for each bowl: ¾ cup grain, ½ cup beets, crumbled goat cheese, baby arugula, chopped toasted walnuts, sliced orange segments, and/or dried cranberries. A small cup of citrus vinaigrette (3 tablespoons olive oil, juice of half an orange, 1 tablespoon of red wine vinegar, salt) will be included on the side.
Instead of your own roasted, use: Pre-cooked vacuum-packed beets from the produce aisle. Saves an hour on roasting, flavor is a tiny bit less concentrated, and a pack costs roughly $4.
28) Chicken Caesar Plate
Chicken Caesar Plate, the sell: Grilled chicken with romaine and Caesar dressing is a plate-style meal prep that works if packed in the right order.
For seasoning, use olive oil, salt, pepper, and garlic powder on 1½ lbs of chicken breasts. Cook on a grill or pan over medium-high heat for 6 to 7 minutes per side, until the internal temperature reaches 165°F. Slice while warm. Construct the plates starting with a generous base of chopped romaine hearts (chopped not torn as they hold up better). Follow with sliced chicken laid on top, then a sprinkle of shredded Parmesan, some croutons, and halved cherry tomatoes. A small cup of Caesar dressing on the side (Dressing will NEVER be done in advance for plate-style). A lemon wedge for the day-of.
Swap: For added texture, crisp the chicken pieces in a hot skillet for 30 seconds on the day-of. Same chicken, totally different texture. Takes 60 seconds.
Nathaniel’s Pantry Notes: The Bowl vs the Plate (Why Bowls Win on Wednesday)
I packed my lunch in a divided plate-style container so it looked more organized in the picture. By Wednesday, I’d see the lid come off to show romaine that had wilted into the dressing puddles, croutons that had drowned, and a chicken breast that looked lonely sitting on its own dry section. The plate had a structural opinion about where things went and lunch hadn’t read the brief.
Bowls forgive. Plates demand. By Wednesday, the bowl is in the state meal prep intends: the sauce has permeated the grains, the warm components and cool elements have been warmed to one another’s temperature, and the leaves remain crisp sitting on top of moisture, rather than soaked in it. The plate’s rigid compartments combat all of that.
• The bowl is a container, not an arrangement. A bowl invites pile-and-pour. A plate invites careful placement that fails the moment the container goes in a backpack.
• Sauces migrate down, not across. In a bowl, sauce settles to the bottom where it belongs. On a plate, it pools in one compartment and overflows into another.
• Bowls reheat better. One container in the microwave, even heating, no segments to puzzle through. Plates have hot zones and cold zones in the same lunch.
• Bowls stack and store cleaner. A round bowl with a lid fits in a fridge column. Plate-style containers waste vertical space and crack at the divider lines after a few months.
• The exception is the cold composed plate. Chef-salad style plates, antipasto plates, the breakfast plate. These hold up because nothing is going to migrate anyway. The plate is the right call when the lunch is dry by design.
What I deliberately left off this list: bento boxes with 8 small compartments (good for snacks, not for a meal). Plate-style containers for hot food (the sauce always wins). And those divided meal-prep containers that look good on Instagram (made for the photo, not for Wednesday). Use a bowl. Wednesday will thank Sunday for you.
29) Coconut Curry Chicken Bowl
Where Coconut Curry Chicken Bowl earns its spot: Chicken simmered in coconut curry keeps for 4 days in the fridge, 3 months in the freezer, and is better on day 2.
Drizzle a tablespoon of oil in your saucepan and heat it up on medium. Add a chopped onion and cook for 4 minutes. Combining the following ingredients: 4 minced garlic cloves, 1 tablespoon of grated ginger, and 3 tablespoons of red curry paste. Cook 90 seconds. Add one 14-oz can of full-fat coconut milk and one 14-oz can of lite coconut milk (or two cans of full-fat). Include 1½ lbs of boneless chicken thighs cut into chunks, 1 tablespoon of fish sauce, and 1 tablespoon of brown sugar. Simmer 18-22 minutes. You’re waiting for chicken that separates easily and a sauce that sticks to a spoon. Add in two cups of baby spinach at the end. Construct your bowls starting with jasmine rice (divide 4 cups) then add the curry, sprinkle with some cilantro, and top with a lime wedge.
Swap: Use yellow curry paste instead of red for a milder, sweeter option. Identical construction. More approachable flavor profile if you’re packing for someone who isn’t a fan of heat.
30) Breakfast Plate
Why Breakfast Plate belongs here: Occasionally Lunch resembles Dinner, and at times, Lunch looks like Breakfast. The breakfast plate is the latter.
Hard boil 4 eggs (boil 6 cups of water for 9 minutes then place eggs into an ice bath). Peel, halve. Cook 8 slices of bacon at 400°F for 18 minutes until it is crispy. Prepare the plates with the following: two eggs, some bacon, a small pile of fresh berries or sliced grapes, a slice of sharp cheddar cheese or havarti, a few cherry tomatoes, a handful of nuts or seeds, and a petit pot of granola, yogurt or oatmeal. A few crackers or a slice of buttered toast (wrapped separately so it doesn’t get soggy).
Swap: A small cup of pesto or hummus for dipping. Makes the breakfast plate more intentional, and adds interest to the cheese and tomatoes.
31) Italian Antipasto Bowl
The pitch for Italian Antipasto Bowl: Everything that goes on an Italian antipasto platter has been put into a meal prep bowl. No cooking required.
No-cook assembly: build the bowls with a base of orzo or arugula (4 cups divided), then arrange clusters of: salami or prosciutto folded into ribbons, fresh mozzarella balls or cubed provolone, marinated artichoke hearts, marinated mushrooms, sliced roasted red peppers from a jar, kalamata olives, halved cherry tomatoes, pepperoncini, fresh basil leaves. Drizzle some olive oil into each bowl. A small cup of balsamic vinaigrette will be provided on the day-of. The salami and cheese last for 4 days and the marinated vegetables last for one week.
Swap: For additional protein, put a hard-boiled egg or a scoop of white-bean dip into each bowl. Elevates the antipasto from snack-sized to full-meal.
32) Harissa Veggie Bowl
What makes Harissa Veggie Bowl work: Roasted vegetables with harissa is the boldest option when it comes to vegetarian meal-prep this week.
Preheat the oven to 425°F. Combine 6 cups of chopped vegetables (cauliflower, sweet potato, red onion, carrots, bell pepper) with 3 tbsp of olive oil, 2 tbsp of harissa paste, and salt to taste. Spread out over two sheet pans (don’t crowd). Stir once and roast for 25 to 30 minutes. For building the bowls, the base of roasted vegetables, a scoop of chickpeas or white beans, and crumbled feta, along with a handful of pomegranate seeds (or dried cranberries), and chopped mint and parsley, use couscous or freekeh (4 cups divided). A small cup of yogurt drizzle (½ cup yogurt + 1 tbsp. of harissa + lemon juice) will be included.
Swap: If you’re sending this to someone who may be sensitive to heat, you can use a milder harissa (or substitute with smoked paprika and add a pinch of cayenne). Structure identique, plus tentative.
33) Dijon Chicken Plate
Why Dijon Chicken Plate belongs here: Who can resist the Chicken in a dijon-cream sauce with mashed potatoes? It’s basically a dinner that somehow sneaked into your lunch box.
In a deep skillet, melt 2 tablespoons of butter over medium-high heat. Season 1½ lbs of boneless chicken thighs (cut into pieces) with salt, pepper, and dried thyme. Brown 5-6 minutes. Push aside. Add a small diced shallot and sauté for two minutes. Add ½ cup of chicken broth, 3 tbsp. of Dijon mustard, and ½ cup of heavy cream. Allow it to simmer for 6-8 minutes until it thickens. Build the plates as follows: a base of mashed potatoes (approximately ¾ cup for each plate), the chicken with sauce, roasted green beans or asparagus, and a sprinkle of fresh thyme or chives. The sauce will remain creamy in the fridge for 3 days.
Swap: Use boneless chicken breast instead of thighs. It is lighter and drier and cooks three minutes faster. Cut them while they’re still warm so that they stay juicy when you refrigerate them.
34) Pineapple Fried Rice Bowl
The pitch for Pineapple Fried Rice Bowl: You didn’t know you needed this sweet-savory meal prep of pineapple, ham, and rice fried together.
In a large skillet, heat a tablespoon of oil over high heat. Combine 1 cup of diced ham (or rotisserie chicken leftovers), 4 chopped scallions, and 1 cup of fresh pineapple chunks (or use canned but make sure to drain them). Stir-fry for 4 minutes until everything begins to brown at the edges. Push aside. Incorporate 3 cups of cold, left over rice, press it down, and let it set for 60-90 seconds to allow some of the grains to get crispy. Cook for 3 minutes and add soy sauce and fish sauce. Add a little sesame oil and some frozen peas. Add 2 scrambled eggs to the pan at the end. Construct the bowls with: the fried rice (approximately 1¼ cups per bowl), sesame seeds, and sliced scallions. A small lime wedge will be provided the day-of.
Swap: Replace ham with diced rotisserie chicken. Less salty, a bit more substantial, same construction.
35) Buddha Bowl
Why Buddha Bowl pulls its weight: A grain base plus roasted veggies plus a legume plus a sauce. The perfect meal-prep bowl for vegetarians.
Combine 1 cup quinoa with 2 cups of salt water. Cook for 15 minutes. At 425°F for 25 minutes, roast a sheet pan of vegetables (sweet potato, broccoli, and brussel sprouts). Prepare the bowls by adding quinoa (¾ cup for each bowl), roasted veggies, a drained can of chickpeas (or warm marinated tempeh), some baby greens, sliced avocado (to be added the day-of), sliced cucumber, shredded carrot, and top with pumpkin seeds or sliced almonds. A small cup of tahini sauce (¼ cup tahini, 3 tablespoons lemon juice, 1 clove of grated garlic, and warm water to thin) comes on the side.
Swap: For more substantial protein, add a soft-boiled egg or a scoop of hummus to each bowl. Makes the bowl feel like dinner, not a virtuous lunch.
36) Ramen Bowl
The case for Ramen Bowl: Noodles chilled in savory broth and topped with your favorites will make you feel like you’re eating at a lunch counter in Tokyo.
Boil 4 packs of ramen noodles in salted water for 2-3 minutes until they are just tender. Cold rinse is also crucial part of meal prep so they don’t continue to cook. Mix in a teaspoon of sesame oil to avoid things from sticking. Construct the bowls with the following ingredients: noodles (about 1¼ cups each), shredded rotisserie chicken or sliced pork, a soft-boiled egg halved, sliced cucumber, shredded carrot, sliced scallions, sliced bok choy or spinach, sesame seeds, and a sheet of nori cut into strips. Bring a small cup of broth (chicken or vegetable broth combined with soy sauce, miso paste, and sesame oil) to pour over at lunch, either hot or cold.
Swap: Replace ramen with udon or soba noodles. More authentic, thicker, and chewier. \”Hold up in the fridge a little more than ramen.\”
The Korean beef bowl is the one from this list that I continue to return to. The marinade turns into a glaze in the pan and the rice underneath absorbs it all. Three weeks ago, I prepared the meal on Sunday, and by Wednesday I was packing extra food so I could have it for dinner as well. The other one I prefer is the lentil bowl with the lemon-tahini sauce. The lentils don’t get mushy in the fridge, the sauce stays vibrant for four days, and it’s vegetarian without feeling like a vegetarian compromise. You can start with one of those if you want a place to land. The remainder of the list will still be here on Sunday.
