These 15 simple lunch meal prep ideas will help you eat healthy plant-based meals at work, and save time and money! By taking advantage of free time on the weekends and one evening or morning mid-week, you can help yourself to eat more homemade meals.
Then, you will save a lot of money on eating out or take-out. I like using glass containers that can be used in the freezer, refrigerator, microwave, or even the oven (check the maximum temperature for the brand you use). The only drawbacks are that they are heavier than plastic containers and breakable.
Try these lunch meal prep ideas for fantastic packed lunches!
Vegan Lunch Meal Prep Ideas
Here are some of my favorite recipes for healthy lunch meal prep.
Nancy’s Air fryer salt and pepper tofu packs a flavor punch (note that salt and pepper tofu is high in sodium: the salt can be decreased).
A burger is easy to pack for lunch. I pack the bun and topping separately and then just microwave the veggie burger.
A one-pot meal will be easy to make on a weekend for lunch meal prep.
This chili can be made in an Instant Pot or slow cooker. pair with rice, whole grain spaghetti, quinoa, or a baked potato.
Arroz Colorido – Colorful Mexican Rice is a recipe I created to be flexible because you can add in different proteins like beans, tempeh, or tofu for meal prep.
Vegan Stuffed Shells with Kale and Sun-dried Tomatoes are a delicious Italian-style meal. Silken tofu and vegan mozzarella cheese are used in place of dairy cheeses. A batch of these freezes well, too.
Soup
This nutritious soup goes well with a salad, fresh bread, and fruit:
Salads
Pasta
Lentil pasta is very easy to make: pair it with sauteed tempeh, spinach, or other vegetables for a filling Italian meal:
Wraps and Sandwiches
Here are more Vegetarian Packed Meal Ideas.
And here are tips for keeping your bagged lunch safe. For example, include an ice pack in an insulated lunch bag on the way to work, then keep your lunch in the refrigerator there.
FAQs
Q: What foods keep well for lunch meal prep?
A: Try chili, vegetable stew, and soups: these can even taste better the second day. Prepared salads may last for just about 2 days: I think they hold up well in a salad spinner. Be sure to pack the salad dressing separately.
A grain bowl with a base of quinoa, rice, farro plus legumes, nuts, vegetables, and a sauce also packs well.
Q: Is meal prep good for 5 days?
A: No, Cooked prepared food should be used within 3-days ideally (see this chart for refrigerated food storage from the USDA). Even chopping up fruits and vegetables can lead to loss of nutrients through exposure to air and light. So, what can you prep safely?
Use the freezer: place premade meals there and include a label with the date. Check these tips for safe freezer storage and thawing advice.
Q: What could you prep for breakfast?
Try making burritos with cooked beans, vegetables, salsa, and avocados. Or make vegan pancakes, waffles, or French toast and save extra for the next day or two. Muffins or bread with fruit are a nice light bite. Wash and chop fruit to get it ready for a fresh smoothie in the morning too!
Originally published 3/14/22 updated 5/30/24.
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Lovely round up with plenty of inspiration. Thanks for including my Veggie Burgers xx