20 Easy Healthy Meal Prep Lunch Ideas For Work

Meal Prepping For Lunch at Work

When it comes to lunchtime at work, meal prepping can be a real lifesaver. It’s a great way to save time and money while still eating healthy and delicious meals. With a little bit of planning, you can make sure you have the right ingredients and cook up some amazing meals that will last you throughout the week. Here are 20 easy healthy meal prep lunch ideas for work that will help you stay on track with your diet and help you stay energized throughout the day.

1.Turkey and Cheese Sandwich

Ingredients:
- 2 slices of whole wheat bread
- 2 slices of turkey breast
- 1 slice of sharp cheddar cheese
- 1 tablespoon of mayonnaise
- 1 teaspoon of mustard

Instructions:
1. Toast the bread until lightly golden brown.
2. Spread mayonnaise on one slice of bread and mustard on the other slice.
3. Layer the turkey and cheese on top of the mayonnaise.
4. Place the other slice of bread on top.
5. Cut in half and serve.

Nutrition:
Calories: 420, Fat: 19g, Carbohydrates: 34g, Protein: 28g

2.Tuna Salad Wrap

Ingredients:
- 1 can of tuna
- 1/4 cup of diced celery
- 1/4 cup of diced red onion
- 1 tablespoon of mayonnaise
- 1 teaspoon of lemon juice
- 2 whole wheat tortillas

Instructions:
1. In a medium bowl, mix together the tuna, celery, red onion, mayonnaise, and lemon juice until combined.
2. Place the tuna salad in the middle of the tortilla.
3. Fold the sides of the tortilla up and over the filling.
4. Roll the tortilla up from the bottom and cut in half.
5. Serve.

Nutrition:
Calories: 344, Fat: 13g, Carbohydrates: 28g, Protein: 30g

3.Roasted Veggie Burrito Bowl

Ingredients:
- 1/2 cup of cooked brown rice
- 1/2 cup of black beans
- 1/2 cup of roasted sweet potatoes
- 1/2 cup of roasted zucchini
- 1/4 cup of diced red onion
- 2 tablespoons of olive oil
- 1 teaspoon of cumin
- 1/2 teaspoon of chili powder
- 1/4 teaspoon of garlic powder
- Salt and pepper to taste

Instructions:
1. Preheat oven to 400 degrees.
2. In a large bowl, combine sweet potatoes, zucchini, red onion, olive oil, cumin, chili powder, garlic powder, salt, and pepper.
3. Mix together until vegetables are evenly coated.
4. Spread vegetables onto a baking sheet.
5. Roast in the oven for 20 minutes, flipping vegetables halfway through.
6. In a large bowl, combine cooked rice, black beans, and roasted vegetables.
7. Serve.

Nutrition:
Calories: 373, Fat: 15g, Carbohydrates: 48g, Protein: 11g

4.Chicken and Broccoli Stir Fry

Ingredients:
- 2 tablespoons of olive oil
- 1/2 cup of diced onion
- 2 cloves of garlic, minced
- 1 cup of diced chicken
- 1 cup of broccoli florets
- 1/2 cup of diced carrots
- 2 tablespoons of soy sauce
- 1 teaspoon of sesame oil
- Salt and pepper to taste

Instructions:
1. Heat olive oil in a large skillet over medium heat.
2. Add onion and garlic and cook for 3 minutes.
3. Add chicken and cook for 5 minutes.
4. Add broccoli, carrots, soy sauce, and sesame oil.
5. Cook for 5-7 minutes, or until vegetables are tender.
6. Season with salt and pepper to taste.
7. Serve.

Nutrition:
Calories: 332, Fat: 14g, Carbohydrates: 18g, Protein: 28g

5.Rice and Bean Burrito

Ingredients:
- 2 tablespoons of olive oil
- 1/2 cup of cooked brown rice
- 1/2 cup of black beans
- 1/4 cup of diced red onion
- 1/4 cup of diced red pepper
- 1 teaspoon of cumin
- 1/2 teaspoon of chili powder
- 2 whole wheat tortillas
- Salt and pepper to taste

Instructions:
1. Heat olive oil in a large skillet over medium heat.
2. Add red onion and red pepper and cook for 3 minutes.
3. Add cooked brown rice, black beans, cumin, chili powder, salt, and pepper.
4. Cook for 5 minutes, stirring occasionally.
5. Place the mixture in the middle of the tortillas and fold the sides up and over the filling.
6. Roll up from the bottom and cut in half.
7. Serve.

Nutrition:
Calories: 339, Fat: 9g, Carbohydrates: 50g, Protein: 11g