20 Healthy Make Ahead Hot and Cold Lunch Ideas

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20 delicious make-ahead lunch ideas, both hot and cold, that are packed with nutrition to give you energy all afternoon long.

Mediterranean tuna sandwich, one of 20 healthy make-ahead lunches.

Sundays are meal prep days in our house. One of my biggest time savers and healthy eating strategies I recommend is to take time on the weekend to plan out what you are having for breakfast and lunch throughout the week. People often talk about weekly meal plans for dinner, but we shouldn’t forget about those other two important meals of the day!

Whether you’re at home with little ones, sitting at your desk in the office, or eating from the car on the go, I’ve put together a list of healthy and delicious make-ahead lunch ideas to get you through your week. They are packed with nutrients to give you long lasting energy to get you through your day. Gluten-free, vegetarian, and vegan- I’ve got something for everyone!

Healthy make-ahead lunch of a Lebanese rice bowl.

Meal Prep and Storage Tips

A little planning goes a long way when it comes to make-ahead lunches. To help your meals stay fresh, tasty, and stress-free all week long, keep these simple tips in mind:

Use single meal, airtight containers. This keeps meals fresh longer and prevents sogginess, while allowing you to grab and go with only what you need!
Keep dressings and sauces separate. Add them right before eating so salads and bowls stay crisp.
Double soups, stews, and grains, then portion them into single servings for the week, or freeze in bulk to portion out later!
Know your fridge life! Most meals last 4–5 days refrigerated, while freezer-friendly recipes can keep for up to 3 months.
Mix it up every week. Rotate proteins, veggies, and sauces so you don’t get bored of eating the same thing every day.

Ground beef taco bowl, another healthy make-ahead lunch.

Frequently Asked Questions

Is eating lunch good for weight loss?

Skipping meals isn’t actually helpful in losing weight. Instead you want to eat low calorie foods that are high in protein and fiber to keep you feeling full so you can have an overall calorie loss for the day.

What is the healthiest thing I can eat for lunch?

Try eating a balanced lunch that includes at least one veggie and a protein, along with other nutrient dense foods.

How far in advance can I make a packed lunch?

You can meal prep your lunches for an entire week! If you pack them in airtight containers, you can keep them refrigerated at the ready for up to 5 days.

20 Healthy Make-Ahead Lunches

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Did you try any of these recipes? The next time you make one, snap a picture and share it to your socials! Tag @thelemonbowl and #thelemonbowl so we can admire and share your dish.

20 Healthy Make-Ahead Lunch Ideas

Mediterranean Tuna Salad Sandwich

4.50 stars average

The lunchtime classic gets a major upgrade with this Mediterranean Tuna Salad Sandwich made with kalamata olives, roasted red peppers, and fresh basil.

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Authentic Lebanese Falafel Wrap

5 stars average

This light and fluffy authentic falafel recipe is made with chickpeas, parsley and spices then drizzled in a creamy tahini sauce.

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Greek Brown Rice Salad

4.23 stars average

This brown rice salad is given a Greek twist with cherry tomatoes, crunchy cucumbers, creamy feta, and Kalamata olives.

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Chicken Shawarma Pita with Tahini Garlic Sauce

4.53 stars average

A quick and easy chicken shawarma marinade – lemon and yogurt tenderize the lean chicken breasts while fresh garlic, parsley, and spices add tons of flavor.

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Spelt Tabbouleh with Jalapeño Vinaigrette

5 stars average

A twist on the traditional dish, spelt gives this tabbouleh an added chewy texture that pairs perfection with the slightly spicy jalapeño vinaigrette.

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Turkey Black Bean Chili

4.88 stars average

Sweet and smoky flavors that will be sure to beat any cook off, this freezer friendly turkey chili is sure to impress!

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Taco Salad Bowls with Ground Beef

5 stars

These taco salad bowls are piled high with seasoned ground beef, creamy avocado, fresh veggies and crunchy tortilla chips.

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Lebanese Quinoa Chicken Salad

5 stars average

This protein-packed quinoa salad is filled with tender chunks of Lebanese Shish Tawook Chicken, crisp veggies and fresh herbs then tossed with lemon and olive oil.

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Hummus and Hushwee Pinwheels

5 stars

Hummus is spread on a flour tortilla and topped with hushwee (meat and pine nut mixture), tomatoes and feta then wrapped tightly and sliced. These flavor-packed hummus and hushwee pinwheels are perfect for stashing in lunchboxes or serving as a party appetizer or after-school snack.

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Sausage, Kale, and White Bean Soup

4.80 stars average

This fast and easy one-pot soup recipe is made with sausage, hearty kale and creamy white beans. The perfect solution for a cold day!

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Grain Bowls with Chicken and Vegetables

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This protein-packed chicken and roasted veggie grain bowl is drizzled with a creamy tahini dressing and bursting with flavor.

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Grain Bowls with Chicken and Veggies - a healthy meal in a bowl

Curried Chicken Salad with Apples

4.75 stars average

Sweet apples, crunchy celery and juicy chicken breasts combine with curry flavors and creamy yogurt in this delicious and healthy salad.

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Slow Cooker Chicken Curry

4.37 stars average

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Warm curry flavors and coconut milk add flavor and moisture to lean chicken breasts to make this recipe a delicious one-pot dish.

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Lebanese Rice Bowls with Hummus

5 stars

These Lebanese rice bowls are topped with seasoned beef, garlicky hummus, cucumber yogurt sauce and more. The ultimate meal-in-a-bowl!

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Asparagus Pasta Salad

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This Asian inspired pasta salad is made with fresh asparagus and tossed in a creamy, flavor-packed peanut dressing made with lime juice, garlic, and ginger.

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Chicken Tawook Fattoush Salad

5 stars average

My family’s favorite Lebanese salad becomes a main dish with tender, juicy chicken tawook and crispy za’atar-scented baked pita chips.

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Farro Greek Salad with Feta and Dill

4.50 stars average

Chewy farro is tossed together with classic Greek flavors like fresh dill, kalamata olives and feta cheese to create this healthy and delicious whole grain salad.

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Shaved Chicken Sandwich with Chipotle Mayo

5 stars

This hearty, whole grain sandwich is made with shaved chicken, baby arugula and a chipotle mayo. The perfect recipe for lunch, dinner or a picnic to go!

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Sausage Pesto Pasta with Caramelized Onions and Peas

4.95 stars average

This easy, 20 minute pasta recipe is made with Italian sausage, basil pesto, caramelized onions, and sweet green peas. Kid-friendly and crowd-pleasing, this sausage pasta recipe is sure to be a new favorite.

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California Avocado BLT Sandwich

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Whole grain toast is topped with Sabra’s sea salt and cracked pepper spread, creamy avocado, crispy bacon and ripe tomatoes in this BLT sandwich recipe.

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open-faced-hummus-avocado-blt-a-delicious-sandwich-recipe

18 responses to “20 Healthy Make-Ahead Lunch Ideas”

Kori

My mouth is now watering big time! I’m right there with you: I feel so much more organized if I can at least have ideas for Matt and my breakfasts and lunches throughout the week. That way I can spend less time prepping for the following day and more time with him in the evenings. :) This is a phenomenal list!

1. Liz DellaCroce
  
  haha YES exactly! You nailed it!!
  
Eveline

They all look delicious! But I will definitely try the quinoa salad with cherries and pistachios… omnom. Thanks for sharing!

Ashley | Spoonful of Flavor

One of my goals for this year is to start prepping more meals ahead of time. Lunch can be challenging because I never know where I am going to be or what I will be doing, so these are great ideas. Thank you so much for including my recipe!

1. Liz DellaCroce
  
  Yes lunch really is hard – I totally get it. Keep it up and keep me posted!!
  
Katherine

Absolutely love this round-up! I need inspiration to get me out of the “typical lunch rut.” These all look fabulous!

1. Liz DellaCroce
  
  I’m so glad Katherine! Enjoy!
  
Sophia @ NY Foodgasm

This is such a fabulous round up! LOOOOVE all these ideas! Great idea for a post!

1. Liz DellaCroce
  
  Oh I’m so glad Sophia! Happy New Year!
  
Lisa @ The Meaning of Me

Here is an area where I need some good inspiration. I plan my daughter’s lunch for school – is she packing, buying at school, what does she need and want, etc. My Husband has a complimentary provided at work and there is a salad bar so he gets a nice salad for lunch every day. But me? I don’t even think of me! I left a full time job outside the home and am now on my own from home – and I do not plan my lunches well at all. So I love these ideas and will be looking to incorporate some. Really, it’s just as easy as making sure I have some lean protein and wraps and veggies available, or having enough to toss into a salad or making up a batch of quinoa that I can use all week. Thanks for the reminder to think about ALL meals. (smacks head)

1. Liz DellaCroce
  
  Yes I think so often moms and wives put ourselves last (and even stay at home dads!) It’s important to fuel us or as I like to think of it – put on our air mask before helping others so that we are our best selves. :)
  
  1. Lisa @ The Meaning of Me
    
    That is well put, Liz. A great way to think about it!
    Looking forward to that pistachio and cherry quinoa!
    
    1. Liz DellaCroce
      
      Thank you so much Lisa!!
      
She Rocks Fitness

So many awesome recipes…I want to eat them all! Thanks for sharing!

Aggie

Oh yes, it’s so nice when lunch is prepped ahead of time! Thanks so much for including my chicken salad! Such great ideas here!

Whit @ Jewhungry

Thank you so much for including me in this delicious round-up. I’m so grateful!

kim kopp {the best is yet to come}

I am HORRIBLE at taking time to make myself lunch. I pinned a few of these to {hopefully} change that very soon! :-) Thanks for the great roundup!!!!

1. Liz DellaCroce
  
  You must do it girl!!!! Put your life mask on first. :)