21 Delicious Lunch Ideas You Can Prep Once and Eat for Days

Cubby and Yahoo may earn commission from links in this article.

I spend a lot of time thinking about and working on the meal plan for my family of four, but that only covers our dinners. When it comes to lunch for myself, I usually just wing it, hoping for leftovers and often winding up with a midday meal that leaves me feeling lethargic and grumpy by 3 p.m. Because I know a satiating lunch can keep me energized until dinnertime, I started thinking about what kinds of lunch meal prep ideas I might be able to work into my schedule.

The best lunch meal prep recipes will keep you fed for a few days and still be delicious on day three, so I’ve compiled a list of salads, grain bowls, and soups that you can prepare in advance to make lunchtime a little easier and much more enjoyable.

The Best Salads to Prep for Lunch

2. 

   Cucumber Chicken Salad

   This chicken salad is bright, fresh, and mayo-free. It lasts for days in the fridge and makes a great lunch over white rice or salad greens.

   Go to Recipe

3. 

   Dense Bean Salad

   Full of fiber and protein, this dense bean salad gets even better as it sits in the fridge, and the zippy jalapeño lime dressing keeps it bright and flavorful.

   Go to Recipe

4. 

   Chopped Chicken Salad with Sesame Dressing

   This fun-to-eat chicken salad is a carnival of textures, thanks to cabbage, carrots, and cashews. The ginger dressing is craveworthy on its own, but add fried wontons, and you’re in for a party.

   Go to Recipe

5. 

   Tuscan Tomato Salad

   I love making this salad in the summer when tomatoes and basil are abundant. The peak-season produce shines in this easy-to-make, easy-to-love, lunchbox-friendly salad.

   Go to Recipe

6. 

   Antipasto Salad

   Farro is a great choice for meal prepping because the sturdy grain doesn’t get mushy; instead, it soaks up the red wine vinaigrette, getting even better over time.

   Go to Recipe

7. 

   Chopped Broccoli Salad

   I’m all for letting broccoli be the star of the show, and this make-ahead-friendly chopped broccoli salad, studded with cheddar cheese and almonds, stays crunchy and vibrant for days in the fridge.

   Go to Recipe

8. 

   Chicken Salad

   I eat chicken salad at least once a week, and this is one of my favorite versions. Grapes and celery keep it bright and crunchy, and the ratio of chicken to mayo is perfect. I like it on sandwiches or dolloped on Ritz crackers.

   Go to Recipe

9. 

   Vegetarian Italian Chopped Salad

   This flavor-blasted salad comes together in a snap. Toss everything but the lettuce in the vinaigrette, and when you’re ready to eat, serve with romaine and radicchio or add it to a pita pocket or farro bowl.

   Go to Recipe

10. 

    Cowboy Broccoli Salad

    With crispy bacon, shredded cheddar, and a jalapeño-spiked store-bought ranch dressing, this prep-friendly broccoli salad will make you say, ‘Giddy up!’

    Go to Recipe

11. 

    BLT Pasta Salad

    This dish comes with all the flavors of a classic lunchtime sandwich, but you only have to assemble it once and can enjoy it for a few days after.

    Go to Recipe

Meal Prep-Friendly Grain Bowls

1. 

   Greek Chicken Grain Bowls

   A classic Greek salad is a thing of beauty, and this clever version adds fluffy quinoa and a creamy feta cheese sauce to make it even more filling.

   Go to Recipe

2. 

   Pesto Sweet Potato Quinoa Bowls

   I love a quinoa bowl for lunch because I can toss in whatever roasted veggies and leftover proteins I have, and then tie it all together with the seasonal pesto of my choice for a filling lunch that gives me some much-needed afternoon energy.

   Go to Recipe

3. 

   Cauliflower Rice Bowl

   Packed with chickpeas, sweet potatoes, pumpkin seeds, and feta cheese, this is a vegetarian lunch that provides protein and fiber to keep you full through your work day. Prep a few of these rice bowls in advance, and add avocado when you’re ready to eat.

   Go to Recipe

4. 

   Tex-Mex Quinoa Salad

   Protein-loaded quinoa provides the backbone of this Tex-Mex inspired salad that includes black beans, corn, and a zesty vinaigrette. Add chicken or beef to make it even more hearty.

   Go to Recipe

5. 

   Spicy Thai Chicken and Brown Rice Bowls

   I love prepping a few of these brown rice and ground chicken bowls for the week, adding crunchy veggies, fresh herbs, and peanut dressing when I’m getting ready for my day so that by the time lunch arrives, the bowls are perfect.

   Go to Recipe

Soups to Meal Prep for Lunch

1. 

   Vegetable Soup

   Soup is a meal preppers best friend because, for the most part, soup gets better as it hangs out in the fridge. This one is a classic, hearty vegetable soup that’s adaptable, versatile, and filling.

   Go to Recipe

2. 

   Red Lentil Soup

   A classic red lentil soup is my go-to lunch on a cold day. The protein-packed lentils are filling, and the soup cooks quickly and freezes beautifully, so I always make a big batch.

   Go to Recipe

3. 

   Split Pea Soup

   Split peas require no advance soaking and become delightfully creamy in this classic soup, which gets a boost of flavor from smoky ham hocks — or add a pinch of smoked paprika to keep it vegetarian.

   Go to Recipe

4. 

   White Chicken Chili

   There is something so wonderfully comforting about this white bean chicken chili. I like to make a big batch of the one-pot meal and then serve it as an easy dinner that night and pack up the rest for lunches for the rest of the week.

   Go to Recipe

5. 

   Lemony Coconut Chickpea Stew

   This stew is filling, thanks to the canned chickpeas, but also bright and fresh, thanks to the lemon and cilantro. Coconut milk keeps it creamy. Add a handful of fresh kale at the end if you’re craving something green.

   Go to Recipe

This post originally appeared on The Kitchn. See it there: 21 Delicious Lunch Ideas You Can Prep Once and Eat for Days

Further Reading

72 Kids’ Lunch Ideas Real Parents Swear By (I Promise!)

The Easy Italian Chicken Dinner I Make Over and Over Again (and It’s a One-Pan Meal!)

I Wrote a Book About Bunk Beds —From Sizes to Styles, Here’s Everything You Need to Know (Including My Favorite Bunks!)