17 Easy Recipes to Meal Prep for Busy Work Days

Farro is a chewy, nutty whole grain that holds up well in the fridge and is packed with fiber and plant protein. This bowl is high in fiber and supports gut health, blood sugar control, and long-lasting energy. Top with avocado or a dollop of plain Greek yogurt for an extra layer of flavor and creaminess.

Versatile Grains

Being creative with leftovers can make meals more interesting. Before you throw away extra food, think about how to use it again. For example, you can turn yesterday’s roasted vegetables into a frittata or use leftover grilled chicken in a wrap or salad. Getting kitchen gadgets can make meal prep easier.

This simple lunch recipe idea is so easy to customize. I often fill them with cheese and veggies, but sometimes I add shredded chicken or even a little buffalo chicken salad for extra flavor. They can be portioned into DIY adult lunch or packed in meal prep containers.

Sweet Potato and Red Pepper Soup

There’s no shame in outsourcing during your busiest periods. Meal delivery services like Clean Eatz Kitchen exist precisely for this purpose—chef-prepared, portion-controlled meals that arrive ready to heat. Using delivery during crunch weeks isn’t giving up on healthy eating; it’s protecting your habits when you can’t maintain them yourself. Remember, lunch is a key part of staying energized and focused, and taking the time to prep it well pays off. This approach allows for variety without requiring a full meal prep for every single day.

Everything was also well seasoned—and I say that as someone who can’t help but sprinkle flaky salt on pretty much everything I eat. According to its marketing language, Factor designs its meals for people with specific wellness goals in mind. None of that screams “this food will taste good,” though, so I was skeptical as to whether these meals would actually be enjoyable to eat. Honestly, I had such a good experience with CookUnity that I’ve already recommended it to friends, family, and coworkers after just a few meals. If I had to nitpick beyond the rice thing, I’d say there isn’t much I’d change. The food is genuinely delicious, the variety is impressive, and the convenience is hard to beat.

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This will prevent doubling back to a previously visited section and accelerate your shopping. A well-thought-out workflow https://www.who.int/initiatives/behealthy/healthy-diet will save you a lot of time in the kitchen. Planning ahead may also lead to more nutritious meal choices. Or try our ad-free Thriving Meals app for free (you’ll love it!). This pot roast yields a tender, shredded chuck roast with baby Yukon gold potatoes and carrots smothered in a velvety, complex-tasting brown gravy.

Slow Cooker Pot Roast​

These Healthy Meal Prep Lunch Ideas for Work are perfect for busy weeks! These make-ahead meal prep recipes are delicious and easy. When it comes to freezing, some foods work better than others. Cooked meals tend to freeze well in airtight containers. Foods with high moisture content, such as salad greens, tomatoes, or watermelon, are not recommended as they tend to become mushy when frozen and thawed.

• Reserve time in your calendar specifically for meal prep.
• Place the chicken breasts in a baking dish and pour the sauce mixture over the chicken, ensuring it is well-coated.
• Perfect alternative for less cholesterol lunches menu.
• It’s colorful, satisfying, and a perfect work-from-home lunch or office-friendly option.
• Work late hours or often find yourself at the gym after your 9 to 5?
• A classic sandwich combination that’s easy to assemble and satisfyingly delicious.

Turkey BLT Wraps

Meal prepping allows you to make those decisions once, on your own time, and then just enjoy the benefits throughout the week. It’s not some complicated, time-consuming process. It’s about finding recipes that work for you, making a plan, and then reaping the rewards of a stress-free week. Seriously, I’ve found that my Sundays are actually more relaxing when I know my lunches are all set.

It might just become your new best friend in the kitchen. Alright, let’s be real – sometimes the thought of cooking lunch is just…UGH. That’s where quick & easy no-cook meal prep lunch options for busy professionals save the day. We’re talking lunches you can throw together in minutes, without even turning on the stove.

Day 2: Healthy Grilled Chicken and Vegetables Meal Prep

During normal weeks, make double batches and freeze the extras. Soups, stews, chili, and casseroles all freeze beautifully for up to three months. When crunch time hits, you have home-cooked meals waiting that only need reheating. Even having five or six emergency meals in the freezer provides a safety net.

Teriyaki Chicken And Broccoli

Uskokovic found that most of the meals were underseasoned, and many felt like the same combination of something stewy and some sort of carb. “Ultimately, this is not a meal kit for someone who wants to eat with flavor in mind—speaking personally, I wouldn’t order this particular service again. That said, it may be a good option if you have very particular nutrition goals, like high-protein, gluten-free, or paleo,” says Uskokovic. My one note about the ordering process is that I wish it were possible to receive fewer than six meals per week.

Eggs, canned tuna, chicken thighs, and tofu are also budget-friendly protein options. Buying in bulk and watching for sales can further reduce costs. Dried beans and lentils are the most economical protein sources, costing as little as $0.15 per serving. These portable options are perfect for busy professionals who might need to eat on the go. A protein-packed egg salad with added vegetables for extra nutrition and crunch. For ready-made options that don’t require any prep, our healthy snacks collection includes protein bars and grab-and-go options designed for exactly this purpose.

Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper. Sprinkle with salt and pepper as desired before sealing unimeal reviews complaints the containers. Portion the hummus into small containers to accompany the veggies.

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This recipe cooks everything you need on one sheet tray except the rice, so cleanup is a breeze. Grab a 4-pack or two of plastic containers at the grocery store, and maybe try different sizes to see what you like best. This way, you only spend a small amount to see what works for you first. © Sweet Peas & Saffron – Content and photographs are copyright protected.

Curry Lentil Soup

Rotate stored items so that the oldest foods/meals are kept up front. Store highly perishable items like greens, herbs, and chopped fruits front-and-center at eye-level so you remember to use them. For more family-friendly meal tips, check out our batch cooking collection full of recipes that you can make ahead and warm up in a flash.