Packing a lunch for work or school is a fantastic way to save money and eat healthier. The key to a successful lunch meal prep routine is to choose recipes that are easy to make in batches, hold up well in the refrigerator, and are delicious to eat. This article provides 20 cheap and easy lunch ideas that you can prepare in advance to make your weekdays a breeze.
Salads and Bowls
1. Greek Chicken Bowls
These bowls are fresh, flavorful, and packed with protein. The components can be stored separately and assembled just before eating to maintain freshness.
Ingredients:
- 1 lb boneless, skinless chicken breast, cooked and chopped
- 2 cups cooked quinoa
- 1 cucumber, diced
- 1 pint cherry tomatoes, halved
- ½ cup Kalamata olives
- ½ cup crumbled feta cheese
- For the dressing: ¼ cup olive oil, 2 Tbsp lemon juice, 1 tsp dried oregano, salt, and pepper
Instructions: Prepare the chicken and quinoa ahead of time. In a small jar, shake together the dressing ingredients. Portion the quinoa, chicken, cucumber, tomatoes, and olives into individual containers. Keep the feta and dressing in separate small containers to add just before serving.
2. Quinoa Salad with Lemon Vinaigrette
This light and refreshing salad is a perfect vegetarian option. It’s packed with plant-based protein and fiber.
Ingredients:
- 2 cups cooked quinoa
- 1 (15 ounce) can chickpeas, rinsed and drained
- 1 cup chopped fresh parsley
- ½ red onion, finely diced
- For the vinaigrette: ¼ cup olive oil, ¼ cup lemon juice, 1 clove garlic (minced), salt, and pepper
Instructions: In a large bowl, combine the cooked quinoa, chickpeas, parsley, and red onion. In a small bowl, whisk together the vinaigrette ingredients. Pour the dressing over the salad and toss to combine. This salad will keep well in the refrigerator for several days.
3. Sweet Potato and Black Bean Bowls
These hearty and satisfying bowls are full of flavor and nutrients. The combination of sweet potatoes and black beans is a classic for a reason.
Ingredients:
- 2 large sweet potatoes, peeled and cubed
- 1 Tbsp olive oil
- 1 (15 ounce) can black beans, rinsed and drained
- 2 cups cooked rice
- Toppings: avocado, salsa, cilantro
Instructions: Preheat oven to 400°F (200°C). Toss the sweet potato cubes with olive oil, salt, and pepper. Roast for 20-25 minutes, or until tender. Divide the rice, roasted sweet potatoes, and black beans among your meal prep containers. Add the toppings just before serving.
4. Taco Salad Jars
Layering the ingredients in a jar keeps the lettuce from getting soggy. It’s a fun and portable way to enjoy a taco salad.
Ingredients:
- 1 lb ground turkey or beef, cooked and seasoned with taco seasoning
- 1 (15 ounce) can black beans, rinsed and drained
- 1 cup corn (canned or frozen)
- 1 cup salsa
- 1 cup shredded cheddar cheese
- 2 cups chopped romaine lettuce
- Crushed tortilla chips
Instructions: Layer the ingredients in a large mason jar in the following order: salsa, cooked meat, black beans, corn, cheese, lettuce, and crushed tortilla chips. When you’re ready to eat, shake the jar to distribute the dressing and pour it into a bowl.
5. White Bean and Tuna Salad
This is a healthier, mayo-free version of tuna salad that is packed with protein and fiber.
Ingredients:
- 1 (15 ounce) can cannellini beans, rinsed and drained
- 1 (5 ounce) can tuna in water, drained
- ½ red onion, finely diced
- ¼ cup chopped fresh parsley
- For the dressing: 3 Tbsp olive oil, 2 Tbsp lemon juice, salt, and pepper
Instructions: In a medium bowl, gently combine the cannellini beans, tuna, red onion, and parsley. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the tuna and bean mixture and toss to combine. Serve with crackers or on a bed of greens.
Sandwiches and Wraps
6. Tuna Salad Sandwich
A classic for a reason, tuna salad is a quick, easy, and affordable lunch option.
Ingredients:
- 1 (5 ounce) can tuna, drained
- ¼ cup mayonnaise
- 1 celery stalk, finely chopped
- 2 Tbsp finely chopped red onion
- Salt and pepper to taste
- Whole wheat bread or crackers
Instructions: In a bowl, mix together the tuna, mayonnaise, celery, and onion. Season with salt and pepper. Store the tuna salad in an airtight container and assemble your sandwich just before eating to prevent the bread from getting soggy.
7. Chicken Salad Wraps
Use a rotisserie chicken to make this recipe even easier. The grapes add a surprising and delicious sweetness.
Ingredients:
- 2 cups cooked and shredded chicken
- ½ cup mayonnaise
- ½ cup halved red grapes
- 1 celery stalk, chopped
- Salt and pepper to taste
- Large flour tortillas
Instructions: In a bowl, combine the chicken, mayonnaise, grapes, and celery. Season with salt and pepper. Store the chicken salad in the refrigerator. When you’re ready for lunch, spoon the salad into a tortilla and roll it up.
8. Egg Salad Sandwich
Egg salad is a simple and satisfying lunch that is very budget-friendly.
Ingredients:
- 6 hard-boiled eggs, peeled and chopped
- ¼ cup mayonnaise
- 1 tsp Dijon mustard
- 2 Tbsp chopped chives or green onions
- Salt and pepper to taste
- Bread or lettuce cups
Instructions: In a bowl, gently mix the chopped eggs, mayonnaise, mustard, and chives. Season with salt and pepper. Like tuna salad, it’s best to store this in a container and assemble your sandwich right before you eat.
9. Turkey and Cheese Roll-ups
These are a great low-carb alternative to a traditional sandwich. They are quick to assemble and easy to eat on the go.
Ingredients:
- 8 slices of deli turkey
- 4 slices of provolone or Swiss cheese
- 4 Tbsp cream cheese
- Optional: spinach leaves, roasted red peppers
Instructions: Lay out the turkey slices. Spread a thin layer of cream cheese on each slice. Place a slice of cheese (and any other fillings) on top. Roll up tightly. These can be made ahead and stored in the refrigerator.
10. Hummus and Veggie Wraps
A simple and healthy vegetarian wrap that is full of flavor and texture.
Ingredients:
- Large flour tortillas
- Hummus
- Spinach or other leafy greens
- Shredded carrots
- Sliced cucumber
- Sliced bell peppers
Instructions: Spread a generous layer of hummus on a tortilla. Top with a handful of spinach, shredded carrots, and sliced cucumber and bell peppers. Roll up the tortilla tightly. You can make these ahead of time, but they are best when assembled just before eating.
Pasta, Noodles, and Rice
11. Cold Peanut Noodle Salad
This salad is so flavorful and satisfying, you’ll forget you’re eating a budget-friendly meal.
Ingredients:
- 8 oz spaghetti or linguine, cooked and cooled
- For the sauce: ½ cup peanut butter, ¼ cup soy sauce, 2 Tbsp honey or maple syrup, 2 Tbsp rice vinegar, 1 Tbsp sesame oil, 2-4 Tbsp hot water to thin
- Toppings: shredded carrots, sliced cucumbers, chopped peanuts, cilantro
Instructions: In a bowl, whisk together all the sauce ingredients until smooth. Add hot water as needed to reach your desired consistency. Pour the sauce over the cooked noodles and toss to coat. Portion into containers and top with your desired toppings before serving.
12. Pasta Salad with Italian Dressing
A classic potluck dish that also makes a great meal prep lunch. It’s easy to customize with your favorite vegetables.
Ingredients:
- 1 lb rotini pasta, cooked and cooled
- 1 pint cherry tomatoes, halved
- 1 cucumber, diced
- 1 (6 ounce) can black olives, drained
- 1 cup Italian dressing
- Optional: mini pepperoni, mozzarella balls
Instructions: In a large bowl, combine the cooked pasta, tomatoes, cucumber, and olives. Pour the Italian dressing over the top and toss to combine. This salad gets more flavorful as it sits, so it’s perfect for meal prep.
13. DIY Instant Noodles
Healthier and more flavorful than the store-bought version, these DIY noodle jars are a game-changer for lunch.
Ingredients (per jar):
- 1 tsp chicken or vegetable bouillon base
- 1 tsp soy sauce
- ½ tsp sriracha (optional)
- A handful of cooked noodles (ramen, soba, or rice noodles work well)
- A handful of frozen vegetables (corn, peas, edamame)
- A few slices of cooked chicken, tofu, or a soft-boiled egg
Instructions: In a pint-sized mason jar, layer the bouillon, soy sauce, and sriracha at the bottom. Add the noodles, vegetables, and protein. When you’re ready to eat, fill the jar with hot water, screw on the lid, and let it sit for 5-10 minutes. Stir and enjoy.
14. Vegetable Fried Rice
Fried rice is a great way to use up leftover rice and vegetables. It’s a quick and easy one-pan meal.
Ingredients:
- 3 cups cooked and chilled rice
- 1 Tbsp vegetable oil
- 1 cup frozen peas and carrots
- 2 cloves garlic, minced
- 2 large eggs, lightly beaten
- 3 Tbsp soy sauce
Instructions: Heat the oil in a large skillet or wok. Add the frozen vegetables and garlic and cook until tender. Push the vegetables to one side of the skillet and pour the eggs on the other side. Scramble the eggs, then mix them in with the vegetables. Add the chilled rice and soy sauce to the skillet. Stir-fry until everything is heated through and well combined.
15. Chicken and Rice Soup
A comforting and nourishing soup that is perfect for a chilly day. Make a big pot on the weekend for easy lunches all week.
Ingredients:
- 1 lb boneless, skinless chicken breast
- 8 cups chicken broth
- 1 cup chopped carrots
- 1 cup chopped celery
- 1 onion, chopped
- 1 cup long-grain white rice
- Salt and pepper to taste
Instructions: In a large pot, combine the chicken, broth, carrots, celery, and onion. Bring to a boil, then reduce heat and simmer for 20-30 minutes, or until the chicken is cooked through. Remove the chicken from the pot and shred it. Return the shredded chicken to the pot and stir in the rice. Simmer for another 15-20 minutes, or until the rice is tender. Season with salt and pepper.
Other Creative Ideas
16. Hummus and Veggie Box
This is less of a recipe and more of an assembly job. It’s a great no-cook lunch option that is both healthy and satisfying.
Ingredients:
- Hummus
- Pita bread or crackers
- A variety of fresh vegetables for dipping (cucumber, carrots, bell peppers, cherry tomatoes, broccoli florets)
Instructions: Portion the hummus into a small container. Chop the vegetables and pack them alongside the hummus and pita bread in a bento-style lunch box.
17. Lentil Soup
Lentil soup is incredibly cheap to make, and it’s packed with protein and fiber. It also freezes well, so you can make a double batch.
Ingredients:
- 1 Tbsp olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 1 cup brown or green lentils, rinsed
- 6 cups vegetable broth
- 1 (14.5 ounce) can diced tomatoes
- 1 tsp cumin
- Salt and pepper to taste
Instructions: In a large pot, heat the olive oil. Sauté the onion, carrots, and celery until soft. Add the garlic and cook for another minute. Stir in the lentils, broth, tomatoes, and cumin. Bring to a boil, then reduce heat and simmer for 45-60 minutes, or until the lentils are tender. Season with salt and pepper.
18. Caprese Salad Skewers
A fun and easy way to enjoy the classic flavors of a Caprese salad. These are perfect for a light and refreshing lunch.
Ingredients:
- 1 pint cherry tomatoes
- 1 (8 ounce) container of fresh mozzarella balls (bocconcini)
- Fresh basil leaves
- Balsamic glaze for drizzling
- Skewers
Instructions: Thread a cherry tomato, a basil leaf, and a mozzarella ball onto each skewer. Repeat until all the ingredients are used. Drizzle with balsamic glaze just before serving.
19. Sloppy Joe Stuffed Peppers
This is a healthier, low-carb take on a classic sloppy joe. The bell peppers add a nice crunch and sweetness.
Ingredients:
- 4 bell peppers, any color
- 1 lb ground turkey or beef
- 1 onion, chopped
- 1 (15 ounce) can tomato sauce
- 2 Tbsp brown sugar
- 1 Tbsp Worcestershire sauce
- 1 tsp mustard
Instructions: Preheat oven to 375°F (190°C). Cut the bell peppers in half lengthwise and remove the seeds. In a skillet, cook the ground meat and onion until the meat is browned. Drain any excess fat. Stir in the tomato sauce, brown sugar, Worcestershire sauce, and mustard. Simmer for 5-10 minutes. Spoon the sloppy joe mixture into the bell pepper halves. Place in a baking dish and bake for 20-25 minutes, or until the peppers are tender.
20. Curry Chicken Salad
A flavorful twist on a classic chicken salad. The curry powder and raisins add a unique sweet and savory flavor.
Ingredients:
- 2 cups cooked and shredded chicken
- ½ cup mayonnaise
- 2 tsp curry powder
- ¼ cup raisins
- 1 celery stalk, chopped
- Salt and pepper to taste
Instructions: In a bowl, combine all the ingredients and mix well. Serve on bread, in a wrap, or on a bed of lettuce.
