36 Lunch Bowls and Plates That Make the Workday Feel Slightly More Under Control

There is no one recipe for how to do a make-ahead lunch for a week. Setting this system up on Sunday, though, makes Wednesday way easier than it should be. One pile of grains, one pile of protein, one pile of something crunchy, and one sauce that ties it all together.

Even with all the different ingredients, the bowl i packed yesterday, and the bowl I packed 3 weeks ago, have the same construction. None of the lunches are showpieces. Getting into the rotation is what I think is hardest; really nice containers like these make it easy.

You will improve, trust me. Some of the many lessons I have had to learn the hard way include: don’t look at the recipe as a singular thing (e.g. a grain, a protein, and a veggie with a sauce is four levers and you can swap any 1 and instantly create a different meal); for vinaigrettes, the warm grains will absorb rather than sit, so pour hot; and finally, bowls are better than plates because sauces will move, leaves will wilt, and it will all mix together.

1) Lemon Herb Chicken Bowl

Why Lemon Herb Chicken Bowl belongs here: The lemon-herb chicken can be kept for four days, while the rice underneath it soaks up the flavor. It’s a simple enough meal prep bowl that it won’t get boring.

Instructions: First, preheat the oven to 425°F. Next, place 1½ lbs of boneless chicken thighs into a bowl and mix with 3 tablespoons of olive oil, the juice and zest of 1 lemon, 4 minced garlic cloves, 1 tablespoon of dried oregano, and season with some salt and pepper. Evenly spread out the chicken across the sheet pan and roast for 22-25 minutes. You want to see some brown edges form but make sure to check that the internal chicken thighs have reached 165°F.

After the chicken is done cooking, let it rest for 5 minutes before slicing or shredding. Now you can start assembling the meal prep bowls. You’re going to want to put cooked rice or farro as the base (4 cups total), then add in the chicken (equal amount split into 4 containers), some roasted broccoli or zucchini, and 0.5 cups of cherry tomatoes per bowl. Don’t forget to add crumbled feta. We kindly ask you to make a small cup of olive oil and lemon juice for us to drizzle on our lunch.

Finally, you can change the chicken thighs to boneless chicken breasts if you prefer.

2) Meatballs and Teriyaki Salmon Bowl

Goes for the Teriyaki glazed Salmon and the Meatballs because they can be reheated several times and goes great with any grain. Just be sure to get yours this week because the Salmon can only be kept in the fridge for 3 days, after that it needs to be thrown out.

To make the sauce for the teriyaki, simplify the process by heating 1/4 cup of soy sauce, 3 tablespoons of brown sugar, 1 tablespoon of rice vinegar, 2 teaspoons of ginger, and 1 teaspoon of cornstarch until everything starts to boil and thicken. That’s all, stick your Salmon in the Oven for about 12-14 minutes at 400°F and make sure to keep an eye on it so that it gets flaky and sticky.

Once it is done you can take it out and use the rest of the sauce to drizzle over it. For the bowl, you will want to make some rice and that can be used as the base, then add your salmon, any peas or edamame, some carrots, some cucumber, use some avocado that you can slice on the day of so that it doesn’t brown, top with sesame seeds and scallions! If you plan to air fry then it is 400°F for about 8-10 minutes.

3) Turkey Taco Plate

Turkey Taco Plate can be included as low carb meal prep that lasts for 4 days, as it includes taco seasoned turkey with toppings (not in a tortilla).

To a skillet on medium-high heat, brown 1.5 lbs of ground turkey along with a diced small onion for 7-8 minutes. Then add a taco seasoning packet (or 2 tsp of chili powder, 1 tsp of cumin, ½ tsp of paprika, and some salt) plus ⅔ cup of water, and simmer for 4 minutes until water is thick.

After that, fill the plates with these ingredients: shredded romaine, a scoop of the cooked turkey, shredded cheese, halved cherry tomatoes, black olives, pickled jalapenos, and guacamole or slices of avocado (which can be added that day). On the side, put a small cup of salsa along with the dressing. At lunch, when you pop open the lime juice package, the juice will ooze out.

Swap: For something more flavorful and a little juicier, go for ground beef (80/20). It is a little more fatty so drain some grease before plating.

4) Roasted Veggie Plate

Why the Roasted Veggie Plate belongs here: On this list, a grain, a sauce, and a sheet pan of roasted veggies is, by far, the most versatile option for vegetarian meal-prep.

Oven to 425°F. Combine 6 cups of chopped veggies (broccoli, cauliflower, bell peppers, sweet potatoes, red onions, and brussels sprouts) and combine with 3 tablespoons of olive oil, salt, pepper, and 1 teaspoon of paprika or za’atar.

Spread out on two sheet pans (crowding is not advised). Stir halfway. When you get the burned edges and squishy insides, stop. To serve, place farro, quinoa, or wild rice (4 cups) on the bottom, then add the portioned roasted veggies, a dollop of hummus or white-bean dip, and top with pumpkin seeds or sliced almonds. Add a small cup of tahini lemon sauce.

Substitute: Use frozen roasted vegetable medley instead of fresh. Prep time is faster. Less caramelized veggies. If you forget the pan, it’s more forgiving.

5) Greek Meatball Bowl

The Greek Meatball Bowl pitch: Greek-style meatballs can be stored in the fridge for four days and can be paired with anything from rice to greens.

In a bowl, combine 1½ lbs of ground beef or lamb, ½ cup of breadcrumbs, 1 egg, ¼ cup of feta, 2 minced garlic cloves, 1 tablespoon of oregano, and salt and pepper. Make 24 meatballs (approximately 1½ inches). Bake for 20-22 minutes at 400°F. You want a deep brown outside and for the internal temperature to be 160°F.

Build the bowls starting with orzo or rice (4 cups) then add the meatballs, diced cucumbers, halved cherry tomatoes, sliced red onion, crumbled feta cheese, kalamata olives, and a few pepperoncinis. Finally, add a cup of tzatziki or cucumber yogurt sauce on the side.

Swap: Use ground chicken or turkey in place of beef/lamb. They’re leaner, drier, and more delicate. To prevent them from drying out, include one more tablespoon of olive oil in the mixture.

6) Sesame Tofu Bowl

Why Sesame Tofu Bowl pulls its weight: This week we have baked tofu with soy sesame glaze. It holds its texture as a vegetarian protein and will last 4 days in the fridge.

Tofu should be weighed down as it drains for 20 minutes. This requires a 14-oz block of extra firm tofu and something heavy. Next, cut the tofu into 1-inch cubes. Then combine them in a bowl with 1 Tbsp of oil, 1 Tbsp of cornstarch, and a sprinkle of salt. Spread the mixture onto a sheet pan covered with parchment paper. Bake for 25-30 minutes at 425°F, flipping them halfway. Golden brown crusts are expected on the outside of the tofu.

To make the glaze, combine 3 Tbsp of soy sauce, 2 Tbsp of brown sugar, 1 Tbsp of rice vinegar, 2 tsp of sesame oil, and 1 tsp of grated ginger in a bowl. Then coat the glaze onto the tofu. The rice base (4 cups) constituting the bottom layer of the bowl should be followed by the hot tofu, shredded carrots, sliced cucumbers, edamame, and cilantro. Top with sriracha and sesame seeds. For an even crispier exterior, air-fry the tofu at 400°F for 14-16 minutes.

7) BBQ Chicken Plate

What BBQ Chicken Plate provides: Pulled BBQ Chicken and all the sides of a cookout on a plate. Also works with cold temperature.

In a slow cooker, mix 2 lbs of boneless chicken thighs, 1 cup of BBQ sauce, and 1 cup of chicken broth. Then cook on low for 6 hours (for pressure cooking, 18 minutes). Use two forks to shred and mix with another half cup of BBQ sauce.

Assemble the plates, starting with cornbread or one mac and cheese (approximately ¾ cup per plate) BBQ pulled chicken, a scoop of vinegar-based slaw to help it hold up, pickled red onions, a mini mound of pickle chips, and hot sauce/lemon wedge on the side.

Swap: Instead of cooking the chicken from raw, we can save 6 hours and use rotisserie chicken pulled and mixed with BBQ sauce. It is a little less infused with the sauce.

8) Pesto Chicken Pasta

Pesto Chicken Pasta can be prepared for 1 meal and eaten as left overs for 3 days as the chicken, pesto and pasta can be transported back and forth from the desk to the break room without any hassle.

To make the pesto chicken pasta, start by boiling 1 pound of dry penne (or fusilli) in well-salted water until the pasta is tender (around 9 minutes). 1 cup of water should be reserved before draining the pasta. Pour in 1/2 cup of pesto and the reserved water to coat the pasta and make it glossy. Set aside for about 5 minutes to cool down.

After that, sauté 1 pound of diced chicken chicken breast in a frying pan with some salt, pepper, and garlic powder for about 8 minutes until golden and cooked through. Combine the chicken with the pasta, and divide the chicken and pasta mixture (approx. 1 ½ cups per serving) into the bowls. Then add some halved cherry tomatoes and baby spinach (as it stays crisp better than arugula in the fridge) and top with grated Parmesan.

Swap 1: Instead of using pesto straight, consider using jarred Alfredo sauce mixed with a tablespoon of pesto. This will result in a creamier sauce that stays better on the pasta and is more comforting in the fridge.

9) Korean Beef Bowl

Why is Korean Beef Bowl successful? Korean-style beef with a soy, sesame, and brown sugar glaze gives purpose to the rice beneath.

In a large skillet, add a tablespoon of oil and heat it up. Brown 1.5 lbs of ground beef for 5-6 minutes, breaking it up as you go. Drain some of the fat. Then add a tablespoon of ginger and 6 minced garlic cloves and cook for 60 seconds. In a separate bowl, mix 1/2 cup soy sauce, 6 tablespoons of brown sugar, 2 tablespoons of rice vinegar, 2 teaspoons of sesame oil, and 1 teaspoon of red pepper flakes.

Let this sauce simmer for 3-4 minutes until it’s glossy and thick. Now assemble the bowls! Start with a rice base (4 cups), then add beef with sauce (the rice will soak all of this), shredded carrots, sliced cucumbers, chopped scallions, sesame seeds, and sriracha. A half, soft-boiled egg, is optional.

You can Switch bulgogi-style sliced flank steak instead of ground beef. Cut the meat into very thin slices, along the grain. Marinate for 15 minutes, then sear in batches. Other than the slight variation in cooking time and prep (+10 minutes), identical flavors, more dramatic texture.

10) Mediterranean Tuna Bowl

What you get from the Mediterranean Tuna Bowl: A no-cook meal prep option that lasts four days. You’ll be mixing canned tuna with capers and lemon, then serving it over a bed of chickpeas and orzo.

To make this, first, boil 1 cup of dry orzo (a pasta made from wheat and used in Mediterranean dishes) in salted water for 8-9 minutes. Drain the orzo and then rinse it with cool water. While the orzo boils, drain three cans of tuna (you can use the tuna’s oil as a dressing for the finished bowls). Construct the bowls as follows.

For the orzo base, put approximately 1 cup per bowl then add 1/2 cup drained (chickpeas) and tuna (flaked) followed by chopped cucumber, sliced cherry tomatoes, red onion (sliced), kalamata olives, feta cheese (crumbled), and finish with 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 to taste and serve.

For a protein-dense option, use canned salmon instead of canned tuna. If you wish to use chickpeas that have been warm and seasoned with cumin and lemon, add 5 minutes to your cooking time for a richer flavor.

11) Shrimp Fried Rice Bowl

What about shrimp? The Fried Rice Bowl makes the cut: It doesn’t get much better than cold leftover rice & shrimp plus a tasty sauce, especially when it comes to meal prep and gets better every day!

First, heat a tablespoon of oil on a large frying pan on high heat. Then add in 1lb of thawed peeled shrimp and a pinch of salt & pepper. Let them cook for 2 minutes and turn them so that they turn a nice pink color and curl into a Ms. Set those shrimp aside. Add another splash of oil in the same pan and dump in the 3 cups of cold cooked rice; then push down the rice so that it sticks to the bottom of the pan and leave it for 60 seconds.

Then, mix in some sesame oil (1 tsp), soy sauce (1 Tbsp) and a handful of peas & carrots. Scramble 2 eggs on the pan, then build the bowls. fried rice (approx. 1 cup per bowl), shrimp separated by bowl, sliced scallions, sesame seeds. You have the option to have a small cup of chili crisp or sriracha placed by your bowl.

Swap: Substitute offer a frozen seafood blend (shrimp, mussels, calamari) instead of shrimp only. Different variety, slight increase in cooking time, same build.

12) Falafel Bowl

Falafel Bowl, definitely a top contender: Frozen falafel, a grain, and a sauce offer easy 12-minute Mediterranean-style meal prepping.

Bake sixteen frozen falafels on a sheet pan at 400°F for 15-18 minutes, flipping them halfway through. You’re aiming for crispy outsides and warm insides. It is quite simple cooking couscous, First, pour 1 cup of couscous to a bowl, then take 1 cup of broth and bring it to a boil, pour the broth over the couscous, and cover the bowl for 5 minutes.

Once the 5 minutes is finished, uncover the bowl and with a fork, fluff the couscous, and enjoy. Put together the bowls with ¾ cup of couscous, 4 falafel, diced cucumbers, halved cherry tomatoes, sliced red onion, crumbled feta, and a handful of chopped parsley. A small cup will be included with tzatziki, tahini, or yogurt-cucumber dressing.

Swap: The falafels were made from scratch using a falafel mix (just add water). They will be baked for 18 minutes. Cheap, real taste, slightly more effort.

13) Chili Lime Chicken Plate

The Chili Lime Chicken Plate is our most vibrant meal prep option. Each container features chili-lime grilled chicken and a summer medley of crunchy veggies and grilled chicken.

The marinade needs to be prepared by mixing 3 tablespoons of olive oil, the juice of 2 limes, 1 tablespoon of chili powder, 2 teaspoons of cumin, 2 minced cloves of garlic, and a little salt. Marinate chicken thighs for 15 minutes before cooking. In a skillet or grill pan, cook the chicken for 5 to 6 minutes on each side. Once cooked the chicken should be sliced.

The plates are assembled starting with a base layer of cilantro-lime rice which is made by cooking 1 cup of white rice and mixing it with the juice of 1 lime, and then adding chopped cilantro, and then adding 4 cups of black beans (this ingredient is added on the day of serving), corn, diced bell pepper, halved cherry tomatoes, and sliced avocado ( avocado is added the day of serving).

A portion of lime crema (which is made with sour cream, lime, and cilantro) is included on the side.

You can also swap the chicken for skirt steak or flank steak. Marinate it the same way and then sear it for 3 to 4 minutes per side for medium-rare doneness and then slice against the grain. It is only slightly more expensive.

14) Egg Roll Bowl

What makes Egg Roll Bowl work: It has all the delicious flavors of an egg roll, minus the wrapper. Cabbage, pork mince, soy sauce, ginger. This dish will last 4 days, and is great for reheating.

In a large pan, heat a tbsp of oil over medium high heat. For 6-7 mins, brown the ground pork (or turkey) for 1 1/2 lbs while breaking it up. Add 4 minced garlic cloves and a tablespoon of grated ginger, and cook for 60 seconds. Add 8 cups of shredded green cabbage (or a coleslaw mix), 2 shredded carrots, and 4 chopped scallions.

Stir fry for 4-5 mins until the cabbage softens, but still has a bit of crunch. For the sauce, combine 1/4 cup soy sauce, 2 tbsp of rice vinegar, 1 tbsp sesame oil, and 1 tsp sriracha. Toss. For each bowl, add the pork-cabbage mixture (approx. 1 1/4 cups), and a side of rice if you want carbs (approx. 3/4 cup). Also, add sesame seeds and more scallions.

Swap: Replace pork with ground chicken or turkey. It will be leaner and slightly drier. Add another tsp of sesame oil to make up for it.

15) Curry Chickpea Plate

Curry Chickpea Plate stands out by letting you prepare meals in bulk and offering great value. Combine a curry sauce with chickpeas and rice to create a vegetarian option that improves with storage.

To prepare the sauce, add 1 tablespoon of oil to a saucepan over medium heat. Chop 1 small onion and add it to the oil; cook for 4 minutes. Then, add 3 minced garlic cloves, 1 tbsp of ginger, 2 tbsp of yellow curry paste, and 1 tsp of garam masala. Sauté until fragrant, about 90 seconds. Next, add 1 can (14 oz) of full-fat coconut milk, 2 cans of chickpeas (drained), and 1 can (15 oz) of diced tomatoes.

Let the mixture simmer for about 15-18 minutes. You want the consistency to thicken so that it can coat the back of a spoon. Then salt to taste. For assembly, you’ll need basmati rice (4 cups total) and then top it with chickpea curry, a small amount of baby spinach (it will wilt with the curry), a dollop of yogurt, a lime wedge, and a small portion of cilantro. Naan is included for dipping.

Substitution: Use red lentils instead of chickpeas. You only need to 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).

16) Caprese Chicken Bowl

Caprese Chicken Bowl, short case: Summer meal prep can include grilled chicken with balsamic drizzled tomatoes and mozzarella that will stay good for 3 days.

To prepare the chicken, season 1 1/2 lbs of boneless chicken breasts with olive oil, salt, pepper, and dried oregano. Cook in a skillet or grill pan over medium-high heat for 6-7 minutes on each side, or until the internal temperature reaches 165°F. Let it rest, then slice.

To make the bowls, layer cooked orzo or arugula (4 cups divided) at the base, add 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, real cooking is combining grain with browned sausage and roasted veggies, and it takes 25 minutes of meal prep.

Preheat oven to 425°F. Slice 1 lb of Italian sausage (or kielbasa) into slices. On a sheet pan, prepare 4 cups of diced bell peppers, 2 sliced onions, and 2 cups of halved baby potatoes. With some olive oil, add salt, pepper, and Italian seasoning.

Roast for 25-28 minutes, stirring halfway through. You’re excited for the sausage and baby potatoes. Build the bowls with farro or rice as the base (4 cups divided), the sausage and veggie mixture, some Parmesan cheese, and some fresh parsley. A little lemon during lunch livens it up.

Swap: Chicken sausage instead of pork. Leaner (and with slightly less flavor) this offers options like apple-gouda or jalapeño-cheddar which completely change up the personality of the bowl.

19) Chicken Shawarma Plate

Chicken Shawarma Plate, worth a spot: With shawarma-spiced chicken, rice, and yogurt sauce, this Mediterranean meal prep lasts for 4 days.

For the marinade, mix 3 tb of olive oil, juice of one lemon, 1 tb of paprika, 1 tsp each of cumin, coriander, garlic powder, turmeric, and salt. Toss with 1.5 lbs of boneless chicken thighs. Let it marinade for 15 minutes. Roast on a sheet pan at 425 for 22 to 25 minutes. Slice.

Prepare the plates with: Yellow rice (basmati mixed with a little turmeric and infused with a bay leaf), 4 cups divided, sliced chicken, diced cucumber, halved cherry tomatoes, sliced red onion, pickled turnips (if available), and a handful of chopped parsley. Serving of garlic-yogurt sauce (½ cup yogurt + 2 grated garlic cloves + lemon juice + salt) and small cup of hot sauce.

Swap: For a leaner option, boneless chicken breasts can be used. However, while cooking time is reduced by four to five minutes, the texture becomes drier, and flavor is less pronounced. Slice while still warm to keep it juicy.

20) Salmon Sushi Bowl

What makes Salmon Sushi Bowl deserve the spot: All the flavor of sushi without the hassle of rolling them. Soy-mayo drizzle, avocado, rice, and salmon.

Turn your oven to 400°F to get it warmed up. Take a sheet pan and put 4 salmon fillets on it and brush them with a mix of 2 tablespoons of soy sauce and 1 teaspoon of sesame oil. Once that is finished, place the pan in the oven for 12-14 minutes. Once the salmon is done, cool and flake some with a fork.

For the bowls, start with a layer of sushi rice or short-grain rice (divide 4 cups), followed by the flaked salmon, some edamame, a sprinkle of shredded carrot, a few slices of cucumber, your sliced avocado (this is added on the day), some pickled ginger (optional), plus a few square nori sheets cut into strips. You’ll get a small cup of soy sauce, mayo, and sriracha (together they make spicy mayo) as a side.

Swap: Instead of fresh salmon, consider canned. This will save you a minimum of $5 as well as 15 minutes. Simply drain the can and add it to your bowls just like every fish. We promise the fish taste will be a little stronger, but the nutritional value will be identical.

21) Lentil Bowl

Pitch for Lentil Bowl: This vegetarian meal prep features layers of cooked lentils and expertly roasted veggies paired with a refreshing lemon-tahini dressing to create a meal that is both nutritious and satisfying without the risk of sogginess.

To prepare lentils, mix 1½ cups of dry brown or green lentils with 4 cups of water (add a bay leaf and 1 tsp of salt) and cook for 22-25 minutes. The lentils should be tender enough to eat but not mushy, so they need to be drained. Meanwhile, chop some vegetables and place them in a single layer on a baking sheet to roast, it can be sweet potato, onion, and broccoli and roast them for 25 minutes at 425°F.

Build the bowls in this order: lentils (about 1 cup per bowl), roasted vegetables, baby spinach or arugula, a few pumpkin seeds, and some crumbled feta. Prepare a separate small cup of lemon-tahini sauce (¼ cup tahini + 3 tablespoons of lemon juice + 1 grated clove of garlic, and warm water to thin it).

You can also replace brown lentils with black or beluga lentils. These are a bit pricier, but they have a more nutty flavor and hold their structure better whilst cooking.

22) Banh Mi Pork Bowl

Why Banh Mi Pork Bowl makes the cut: The thoughtfully arranged meal prep is equally as appealing as the combination of pickled vegetables, rice, and Vietnamese-style ground pork.

In a skillet, pour 1 tbsp of oil and heat. While breaking up the meat, over 6 to 7 minutes, brown 1 ½ lbs of ground pork. Add 4 minced garlic cloves and 1 tbsp of ginger and boil for 60 seconds. To make the sauce combine 3 tbsp fish sauce, 2 tbsp soy sauce, 2 tbsp of brown sugar, the juice of 1 lime, and 1 tsp of sriracha.

Glossy sauce should be achieved by simmering for 2 to 3 minutes. Divide 4 cups of rice then top the rest of the bowl with the pork, daikon and carrot quick pickles (soaked for 15 minutes in rice vinegar, sugar, and salt), picked cucumbers, fresh cilantro and mint, and chopped peanuts. Add a lime wedge for the day of.

Swap: Pork is less fatty and slightly more dry, Ground chicken or turkey will work instead. Add a little extra flavor by adding another teaspoon of sesame oil to the dish.

23) Buffalo Chicken Bowl

Why Buffalo Chicken Bowl pulls its weight: Time-tested in sogginess, Buffalo-style shredded chicken is accompanied by a meal prep with rice or greens and a creamy dressing.

Slow cooking boneless chicken thighs takes practically no effort. All you need are 2 lbs of chicken, 1 cup of buffalo sauce, ½ cup of chicken broth, and 2 tablespoons of butter. Set it to low for 5 hours, or if you are using a pressure cooker, do so for 15 minutes. Once done, it will shred perfectly. All you have to do is use two forks to pull it apart and stir it back in with the sauce.

When creating your bowls, take a generous helping of steamed rice or romaine (4 cups divided), and add in the pulled buffalo chicken (it will remain saucy and moist for up to 4 days), shredded carrots, sliced celery, halved cherry tomatoes, crumbled blue cheese (alternatively you can use shredded cheddar), and finish with pickled red onions. Each bowl comes with a side of ranch or blue cheese dressing.

You can also use rotisserie chicken which has been pulled and tossed in buffalo sauce. For cooking from raw, this is the fastest option and saves 5 hours.

24) Steak Bowl

What Steak Bowl provides: Sliced steak is held in the fridge for 3 days and can be reheated within thirty 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 and Garlic powder. For example, if you got your spiced mix ready and want to sear your steak, start by prepping your steak to ensure an effective preparation that saves time. To start, pour one tablespoon of oil into your cast iron skillet and heat it until the oil begins to smoke.

When doing this, sear each side for 3-4 minutes to achieve a medium rare steak and wait until the internal temperature hits 130°F. Once done cooking, rest for 10 minutes. Then, once your steak is cooked, instead of slicing parallel to the lines, cut against the lines as it will be easier to chew.

Once you have finished that, start constructing your bowls by layering the bottom base of farro or rice (you will have a total of 4 cups divided), the sliced steak, cherry tomatoes, arugula, a soft boiled egg (that has been cooked for 6 minutes), some crumbled blue cheese, and finally some sliced red onion.

Lastly, on the side of your bowls, place a small cup of chimichurri that has the following ingredients: half a cup of olive oil, one fourth cup of red wine vinegar (as those two items act as the base), a bunch of chopped parsley, 4 cloves of garlic, some red pepper flakes, and salt.

For swapping the flank, you can use hanger steak, which is a bit more expensive.

25) Turkey Marinara Pasta Bowl

Ground turkey that is prepared in a tomato basil sauce can be paired with any starch and is good for 4 days.

For this dish, you will need to brown 1 1/2 lbs of ground turkey with a finely chopped onion in a skillet over medium-high heat for about 7 minutes. Then add 4 chopped garlic cloves Add 1 teaspoon Italian seasoning and 1 tablespoon tomato paste, and cook for 90 seconds.

Add 28 ounces crushed tomatoes and season with salt, pepper, and a pinch of red pepper flakes. Simmer for 15 minutes. Stir in a handful of torn fresh basil at the end. Build the bowls with: a base of cooked spaghetti squash, zoodles, or pasta (4 cups divided), the turkey-tomato sauce, and grated Parmesan plus more torn basil. An oil drizzle is included in the lunch.

Swap: To give a more authentic taste, use ground beef (80/20). Before adding the sauce, drain some grease. The rest of the construction stays the same.

26) Miso Ginger Chicken Bowl

Why Miso Ginger Chicken Bowl makes the cut: Miso butter glazed chicken with rice and stir-fried veggies exemplifies a meal-prep recipe that has a restaurant quality taste.

To create a marinade, combine three tablespoons of white miso paste, two tablespoons of soy sauce, two tablespoons of sake or rice vinegar, two tablespoons of brown sugar, one tablespoon of grated ginger, and two tablespoons of melted butter. Marinate one and a half pounds of boneless chicken thighs for 20 minutes, then roast for 22-25 minutes at 425°F.

Once cooked, slice the chicken and assemble the bowls. Start with a base of rice (4 cups total), then add sliced chicken, stir-fried bok choy or broccoli, sliced scallions and sesame seeds. You may also add a soft-boiled egg to make it more filling. We will include a small cup of extra miso-butter glaze, made fresh from the same mix.

Swap: For salmon fillet, you can substitute the chicken. The miso glaze beautifully caramelizes on top of the salmon, and you only need to roast it for 12 minutes at 400°F. It has the same flavor profile, but it’s more sophisticated.

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 aluminum foil and roast at 400°F for 50-60 minutes. They will be ready when a knife can be inserted easily. After roasting, cool, then remove skin and slice beets into cubes. In a separate pot, cook 1 cup of farro or wheat berries in 3 cups of salted water for 25-30 minutes. Once the wheat berries or farro is cooked, drain the pot.

To assemble the bowls with the ingredients, add for each bowl ¾ cup of the grains, ½ cup of the beets, the crumbled goat cheese, the baby arugula, the chopped and toasted walnuts, the sliced segments of orange, and the dried cranberries. A small cup of your home-made citrus vinaigrette (3 tablespoons of olive oil, juice of 1/2 an orange, 1 tablespoon of red wine vinegar, salt) will be included on the side.

Instead of your own roasted beets, you can use pre-cooked, vacuum packed beets found in the produce aisle. This will save 1 hour of the roasting process, and the flavor will be only a tiny bit less concentrated. Furthermore, one of these packs costs roughly $4.

28) Chicken Caesar Plate

The Chicken Caesar Plate, the sell: Chicken grilled with romaine and Caesar dressing is a plate style meal prep that is easy if you pack it in the correct order.

For seasoning, coat 1½ lbs of chicken breasts with olive oil, salt, pepper, and garlic powder. Cook on a grill or pan over medium-high heat for 6 to 7 minutes on each side until the internal temperature is 165°F. Slice while warm. When constructing the plates, start with a generous base of chopped romaine hearts (chopped, not torn, as they hold up better).

Then, add the sliced chicken on top, followed by a sprinkle of unfrosted shredded Parmesan, some croutons and halved cherry tomatoes. Remember to pack a small side of Caesar dressing (Dressing will NEVER be done in advance for plate style). The same applies for the lemon wedge for the day of.

Swap: For extra texture, crisp the chicken pieces in a hot skillet for 30 seconds on the day of. It’s the same chicken, but a totally different texture. This takes just 60 seconds.

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, and 3 months in the freezer, and is better on day 2.

Drizzle 1 tbsp of oil in your saucepan and heat to medium. Chop an onion and add it. Stir for 4 minutes. Next, prepare the following ingredients: combine 4 crushed cloves of garlic, 1 tbsp of minced ginger, and 3 tbsp of red curry paste. Cook for 90 seconds. Add 1 can of full-fat coconut milk (14-oz) and 1 can of lite coconut milk (14-oz) (use 2 full-fat ones if you want).

Add 1.5 lbs of boneless chicken thighs (cut into chunks), 1 tbsp of fish sauce, and 1 tbsp of brown sugar. Let it simmer for 18-22 minutes. While waiting, chicken must separate easily and the sauce must be thick enough for it to stick to a spoon. At the very end, add 2 cups of baby spinach. Prepare your bowls by starting with jasmine rice (divide 4 cups) then add the curry, sprinkle with some cilantro, and top with a lime wedge.

Swap: For a milder, sweeter option use yellow curry paste instead of red. Identical construction. More approachable flavor profile if you’re packing for someone who isn’t a fan of heat.

30) Breakfast Plate

Why The Breakfast Plate Goes Here: Sometimes Lunch is like Dinner and sometimes, Lunch is like Breakfast. The Breakfast Plate is like Breakfast.

To make these, hard boil 4 eggs ( boil 6 cups of water for 9 minutes, then place eggs in an ice bath). Once cooled, peel and cut the eggs in half.

Cook 8 slices of bacon at 400°F for 18 minutes until crispy.

Prepare the plates with the following: two eggs, some bacon, a small handful 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 tiny pot with granola or yogurt or oatmeal. Also include a few crackers or a slice of buttered toast (in separate wrapping so it doesn’t soggy).

Swap: a little cup of pesto or hummus for dipping. This makes the Breakfast Plate feel more intentional and adds interest to the cheese and tomatoes.

31) Italian Antipasto Bowl

Italian Antipasto Bowl Pitch: Everything that belongs on an Italian antipasto platter has been put into a meal prep bowl. No cooking is required.

For the assembly, build the bowls with either orzo or arugula as base (4 cups divided) then add clusters of no more than 2 types of the following: 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.

For added protein, you may include a hard-boiled egg or a scoop of white-bean dip into each bowl. This elevates the antipasto from snack-sized to a 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.

Heat the oven to 425°F first. Take 6 cups of chopped vegetables (cauliflower, sweet potato, red onion, carrots, bell pepper) and mix with 3 tbsp of olive oil, 2 tbsp of harissa paste, and some salt. Spread out the vegetables over two sheet pans (do not overcrowd). Stir the mixture once and then roast for 25 to 30 minutes.

To build the bowls, add a base of the roasted vegetables, a scoop of either chickpeas or white beans, crumbled feta, and a handful of either pomegranate seeds (or dried cranberries), and chopped mint and parsley. Use couscous or freekeh (4 cups divided). A small cup of drizzled yogurt (½ cup yogurt + 1 tbsp of harissa + lemon juice) will be included.

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).

33) Dijon Chicken Plate

Why Dijon Chicken Plate belongs here: Who can say no to chicken served in a creamy dijon sauce, with a side of delicious, creamy, silky, smooth mashed potatoes? It feels like a dinner option that has somehow found its way into your lunch.

To begin, let’s get the chicken prepared. In a deep skillet, melt two tablespoons of butter over a medium-high heat. Next, season 1.5 lbs of boneless chicken thighs (cut into pieces)using salt, pepper and dried thyme. Then brown for around 5 to 6 minutes. After that, push the chicken aside. Add 1 small diced shallot and sauté for 2 minutes.

Then add 1/2 a cup of chicken broth, 3 tablespoons of dijon mustard and 1/2 a cup of heavy cream. Allow that to simmer for about 6 to 8 minutes, or until the sauce begins to thicken. Now you can assemble the plates. Start with some mashed potatoes (around 3/4 of a cup for each plate will do), add the chicken and sauce on top, and then finish with some roasted green beans or asparagus, and a sprinkle of fresh thyme or chives.

Swap: You can use boneless chicken breasts instead of chicken thighs. Chicken breast is lighter but drier and takes about 3 minutes less to cook.

34) Pineapple Fried Rice Bowl

The pitch for Pineapple Fried Rice Bowl: You cannot say you do not need this sweet and savoury meal prep of pineapple, ham, and rice fried together.

In a large skillet, heat 1 tablespoon of oil over high heat. Add 1 cup diced ham (or leftover rotisserie chicken), 4 chopped scallions, and 1 cup fresh pineapple chunks (or use canned pineapple, just make sure to drain them). Stir fry for 4 minutes, or until everything starts to brown around the edges. Push everything to the side and add 3 cups cold leftover rice (or previously prepared).

Press the rice down and allow it to sit for 60 to 90 seconds (this will help some of the grains get crispy). After 3 minutes, add soy sauce and fish sauce. Add a dash of sesame oil along with some frozen peas. Add 2 scrambled eggs to the pan at the end. Construct the bowls with: the fried rice (approx. 1¼ cups per bowl), sesame seeds, and sliced scallions. A small lime wedge will be provided the day-of.

Swap: Ham can be substituted with rotisserie chicken. This option is less salty, a bit more substantial, and has the 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

Savor the experience of Ramen Bowl. Think of it as a lunch counter in Tokyo. Now you can get ramen noodles in their savory broth and your favorite toppings.

First, boil 4 packs of ramen noodles in salted water for 2-3 minutes. You want them to be just tender. When the timer goes off, cold rinse them so they avoid cooking further. After rinsing, mix in some sesame oil so the noodles do not stick. Next, you will want to assemble the bowls. Each will include noodles (approx.

1¼ cups each), shredded chicken, pork, a soft boiled egg (halved), some sliced cucumber, a few shredded carrots, some chopped scallions, and either sliced bok choy or spinach, sesame seeds, and a sheet of nori cut into strips. For the broth you will need to combine chicken or vegetable broth with soy sauce, miso, and sesame oil. Place some of the broth in a separate container and bring it to lunch. Enjoy it hot or cold!

Swap: Ramen noodles can be replaced with udon or soba noodles. These are more authentic and are thicker with a chewier texture. ” They keep in the fridge a little longer than ramen.”

I keep coming back to the Korean beef bowl; it’s the one from this list that I go to the most. The marinade turns to glaze in the pan, and the rice underneath soaks it all up. I meal prepped it three Sundays ago, and by that Wednesday I had to start packing extra dinner food because I wanted to have it again. My other preferred one is the lentil bowl with the lemon-tahini sauce.

The lentils stay firm and not mushy in the fridge, the sauce is still vibrant after four days and it’s vegetarian without a hint of having to feel like you’re making a vegetarian compromise. If you are looking for a good place to start, you can go with one of those. The rest of the list will still be here on Sunday.