32 Sunday Meal-Prep Lunches That Make Monday Feel Less Personal

I’m not meal prepping for some moral high ground. I do it because I get irritated when the only thing I have for lunch is a sad desk granola bar. Would you rather spend 20 minutes spiraling on a Wednesday or spend 90 minutes on Sunday prepping meals? The aim is to make lunches feel like a choice, not something you have compromised on. Here are 32 ideas that are good for the week, reheat well (or don’t need reheating at all) and don’t make you feel guilty for being a little lazy.

1) Lemon Herb Chicken

I appreciate cooking chicken thighs since I can be more careless with the cooking process. Roast them with lemon, garlic, and dried oregano, followed by sweet potato cubes which will get caramelized on the edges. By day three, the lemony drippings create a sort of natural sauce. If you want to get fancy, when you pack it, add a handful of arugula, so that it will wilt a little when it’s warmed up.

2) Turkey Taco Bowls

When I want to seem organized, even if that isn’t necessarily the case, this is the lunch I make. I brown ground turkey and add cumin, chili powder, and a pinch of salt, then layer it over rice tossed with lime juice and cilantro. To add volume, feel free to add beans and corn. Keeping salsa on the side will prevent everything from getting soggy. In fact, it will taste better after a day in the fridge, and it reheats well!

3) Sesame Ginger Tofu Bowl

In theory, tofu is bland. In practice, the problem can be resolved easily with a sticky sesame-ginger sauce. You can either bake the cubes or pan-sear them until they become firm, then add a coat of soy sauce, ginger, garlic, plus a splash of honey or brown sugar. For some reason, broccoli is my favorite- it soaks up a lot of the sauce as if it’s going for a starring role. If you’re not a fan of tofu, go ahead and press it- yes, it’s a pain, but it does help.

4) Greek Chicken Salad

This is what I pack when I absolutely do not want to microwave anything. Orzo stays pleasantly bouncy. Since I had forgotten my fork, I had to consider a rather unconventional option to have my lunch. Lemon-olive oil dressing, cucumbers and feta with olives made the meal a bit more satisfying than a compromise but still less than a full lunch.

5) Sheet Pan Sausage

This is trustworthy if you want a variety of flavors in your food and not spend too much time on preparation. Roast sliced sausage with bell peppers and onions until they darken slightly and become sweet. This dish is great as is, but when enjoying at home, it is great with some rice, pasta, or a bread roll. You can also add mustard for a nice tangy taste.

6) Salmon With Yogurt Sauce

Baked salmon is a great main dish for lunch. To prepare, bake the salmon until opaque, then allow the salmon to chill and pack it with a yogurt dill sauce (Greek yogurt and dill sauce with a lemon and pinch of salt). Steamed green beans are crunchy and provide enough texture to keep things interesting.

7) Beef And Broccoli

Unlike takeout, you can control how much salt and “mystery oil” you add. For the beef, slice it thin (partially freezing helps) and then stir fry it quickly with broccoli. The sauce is pretty simple/just soy sauce, sugar, garlic, ginger, and cornstarch for thickening. I like it with more broccoli because I’m not eating a vegetable if I can’t see it.

8) Chickpea Salad Sandwich

I prepare chickpea salad whenever I want something creamy and snacky, but don’t want to bother with making anything. You just mash some chickpeas and mix them with mayonnaise or Greek yogurt. Then, you add some diced celery and season with lemon, salt, and lots of black pepper. Don’t forget to add some bread, crackers, or pita to avoid sogginess. If you want something crunchy, it’s weirdly good with cucumber slices.

9) Pesto Pasta Salad

Because I forgot that this Sunday was the Sunday, I just began meal-prepping, and I see it’s very simple assembly task. Toss cooked pasta with pesto, and add cherry tomatoes and mini cheese balls. Any salad that manages to taste okay cold is a minor miracle. If you plan on adding spinach, do it towards the end of the prep so it doesn’t get all sad like by the middle of the week.

10) Chicken Shawarma Bowls

With a bit of shawarma seasoning, you can make your chicken taste a bit more interesting. If you’re feeling adventurous, you could probably add a bit of cinnamon to the turmeric, garlic, paprika, and cumin mix. Pair with rice and a chopped cucumber-tomato salad. Staying separate is your best bet for optimum crispness. Everything gets pulled together with a nice sauce (yogurt + lemon + garlic) that screams “I definitely didn’t just eat chicken again”.

11) Egg Roll Bowl

Comfort food in disguise! Cook ground pork (or turkey) with some garlic and ginger, and then pile in shredded cabbage and carrots until everything softens. Your guess could be an egg roll without the deep fryer? A dash of soy sauce and a wink of toasted sesame oil will do the trick! I keep chili crisp separate because I don’t want my mouth to be a furnace at 1 pm, unless I mean to.

12) Caprese Chicken

The flavors of Caprese offer stimulation and a burst of color that counteracts the midweek slump when everything seems dull and repetitive. Bake chicken, top with mozzarella and tomatoes, and if possible, add basil right before eating. Since a small balsamic drizzle pack goes a long way, I always pack it separately. If you want more than just protein and vibes for lunch, it’s good over quinoa too.

13) Curry Chicken Wraps

Curry chicken salad has an addictive, almost retro, sweet/savory quality. For a quick meal, combine shredded chicken with yogurt (or mayo), halved grapes, diced celery, and some curry powder. Pack it with sturdy lettuce leaves so you can scoop and crunch without the use of bread. If you prefer not to have grapes, chopped apples work just as well!

14) Lentil Dal

Dal is my solution to “I need something warming that doesn’t cost a fortune.” When combined with onion, garlic, and ginger, along with spicing such as cumin and turmeric, red lentils which cook quickly go silky. For a few days, it stores nicely as it develops an even better texture. If you want a cooling contrast, put some yogurt on top.

15) Baked Meatballs

The fact that meatballs can be easily scaled is one of the many reasons it has become a classic dish served on Sundays. Bake them (less mess than pan-frying), simmer in the marinara, and serve with polenta for a nice change from pasta. Chilled polenta will firm up, but when you reheat it with a splash of water it will get creamy again. This lunch causes coworkers to float by and ask questions.

16) Shrimp Fajita Bowls

Shrimp is easy to make on weeknights and does well for Sunday meal prep too, as long as you don’t overcook them. Sauté shrimp with fajita seasoning, then cook the peppers and onions until soft and slightly sweet. Pair with either rice or cauliflower rice. Add lime wedges to brighten it up at lunchtime. I keep all creamy sauces separate so that everything doesn’t get soggy.

17) Quinoa Crunch Bowls

This is for when you want something a little more fun than a simple “reheat” for lunch. Roast some chickpeas until crunchy (takes forever), then layer with quinoa and some raw veggies. A tahini dressing with a lemony taste gives it a nice touch. I forgive them if the crunch is gone three days later, they’re still great!

18) BBQ Chicken Bowls

Rain or shine, BBQ chicken is always going to remind me of summer. Use shredded chicken with your favorite BBQ sauce and pack it with corn for added sweetness. Keep the coleslaw in a separate container so it stays nice and crunchy and doesn’t get weird. This will become a sandwich in ~six seconds if you’re eating it at home.

19) Peanut Noodle Salad

Even in the midst of a hectic week, cooking the Peanut Noodles is a form of self-care. Toss noodles with a sauce of peanut butter. Noodle-wise, I’m a fan of soba noodles for this, but rice noodles or even spaghetti can work. Then, add in cabbage, green onion, carrots, bell peppers, and you’ve got a pretty solid salad. Top with chicken if you want to pack this with protein.

20) Chicken Caesar Wrap

I do not enjoy a wrap that is soggy so I prepare these like a lunchable and put them together at lunch. I take cut romaine and then add chicken, parmesan, dressing, and wrap it in a tortilla. It’s kind of like an airport lunch, but in a good way. If you are adding croutons, just keep them separate so they don’t get soggy.

21) Miso Ginger Chicken

Miso makes plain chicken feel a little bit better than just plain chicken. While the chicken is cooking, you can mix together miso, ginger, garlic, a little honey, and rice vinegar for the glaze. I appreciate that snap peas keep their color and remain crisp-tender, especially on a gray Tuesday. This lunch appears to be an effort.

22) Cottage Cheese Boxes

I need lunch now, but need to include some protein, so I’m doing this no-cook option. Pack cottage cheese with cherry tomatoes, cucumbers, and crackers with a little salt and pepper. No need to plan ahead or heat anything – just grab and go. If cottage cheese doesn’t sound appealing to you, some people prefer hummus or Greek yogurt.

23) Roast Beef Lunch

I don’t own a leather briefcase but something about the roast beef lunches really sparks that image. The roast beef can be leftover or deli-sliced, and then paired with some roasted baby potatoes. To create a more zesty and spicy horseradish dip, mix it up with yogurt or sour cream. If you enjoy that dukes deli counter snap, throw in some pickles.

24) Vegetarian Chili

Chili is the unsung hero of meal-prep. When your beans have finished cooking, thrown in the tomatoes, onion, garlic, chili powder, and cumin. This will create a rich and harmonious dish that will last all week. If the thought of eating the same thing five days in a row is not appealing, don’t worry, chili freezes really well. I like to put a little bit of cheddar on top before eating. If you don’t eat dairy, you can skip that step.

25) Chicken Fried Rice

Preferably, use rice made the previous day as it will yield better results in the pan and is less likely to become mushy. Stir-fry with diced chicken, frozen peas and carrots and seasoned with soy sauce, egg, plus microwave time. It has a microwave friendly texture, which is a rarity. If you’d like spice, add some chili sauce on the side.

26) Turkey Burgers

For my turkey burgers, I try to add both spinach and feta as they help with moisture and flavor. Once cooked and cooled, place them in a tub alongside a simple cucumber salad. It’s a lunch option that is decent enough to feel light, but will fill most of your average customers. A few drops of water in the microwave will ensure the burgers stay moist.

27) Teriyaki Chicken Bowls

Pineapple and chicken teriyaki is one of my favorites as it’s just sweet, and savory, plus silly in a good way. Simple sauce = soy + ginger + garlic + sugar + cornstarch + heat until shiny. I don’t hold it against you if the pineapple on your teriyaki is canned, I am here for a good teriyaki. Feel free to add steamed broccoli if you want some green!

28) Tuna Bean Salad

The ideal example of a pantry lunch would be something like canned tuna, white beans, olive oil, lemon, red onion, and some herbs. It requires no cooking and is easy to transport, but is still filling. I’ve lost count of how many times I’ve eaten this tuna bean mix lunch and pondered how I’ve ended up in this position in life, eating lunch at my counter, with a fork, phone, and hand in the way. This lunch would pair well with crackers or even some veggies. Both options are good.

29) Veggie Hummus Wraps

Cook your tray of vegetables ( zucchini, onions, peppers) until caramelized. Hummus must be packed separately so the wrap doesn’t get damp. Eat unassembled, or if you don’t care about the soggy wrap, spread hummus thick. This is a nice option if you want to avoid a salad but still want a meal with lots of vegetables.

30) Baked Ziti Cups

Baked ziti gives you a sense of both skill and good fortune. Bake pasta with marinara and plenty of cheese, and when cooled, it will be cut into squares. It can be reheated easily and is very comforting. Also, when you add spinach, it tends to blend in and usually won’t be noticed by even the pickiest eaters.

31) Egg Muffins Lunch

I prepare egg muffins to change things up from my lunch routine. Whisk eggs with chopped vegetables. If you’re looking to grab some protein on the way out, toss in some cheese, bake them in a muffin tin and voila. For a more filling option, you can eat them with the roasted potatoes. They can be reheated and if you’re dealing with a lousy microwave, they’re fine to eat at room temperature as well.

32) Chicken Noodle Soup

I get most nervous thinking about the noodles going mushy. I try to keep the noodles separate and mix them into the soup right before I eat them so they’ll stay springy. Just make a simple broth with some chicken, celery, carrots, and whatever herbs you like, then divide it up into jars/containers. This week has been a lot, so I wanted to give you a soothing, dependable lunch.