20+ Healthy Lunch Recipes You Can Make Ahead

Finding time to prepare a healthy lunch in the middle of a busy workday can be a challenge. Often, we resort to expensive takeout or less nutritious convenience foods. The secret to a stress-free, healthy midday meal is preparation. By dedicating a little time on the weekend or the night before, you can ensure you have a delicious, nourishing lunch ready to go.

Here are over 20 healthy lunch recipes that are perfect for making ahead. These recipes are designed to store well in the fridge and taste just as good (if not better!) the next day.

1. Mason Jar Quinoa Salad

Mason jars are perfect for keeping salads fresh by separating the dressing from the greens.

Ingredients:

• 1/4 cup lemon vinaigrette dressing
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/2 cup cooked quinoa
• 1/4 cup chickpeas, rinsed
• 1 cup mixed greens

Instructions:

1. Layer the ingredients in a large mason jar in the following order: dressing, tomatoes, cucumber, quinoa, chickpeas, and mixed greens.
2. Seal the jar tightly and store in the refrigerator for up to 4 days.
3. When ready to eat, shake the jar vigorously to distribute the dressing, or pour the contents into a bowl.

Nutritional Highlights: Quinoa provides a complete plant-based protein, while the vegetables offer essential vitamins and hydration.

2. Chicken and Hummus Wrap

A protein-packed wrap that won’t get soggy if you use a sturdy tortilla and strategic layering.

Ingredients:

• 1 large whole-wheat tortilla
• 2 tablespoons hummus
• 3 oz cooked chicken breast, sliced
• 1/4 cup shredded carrots
• 1/4 cup spinach leaves
• 1 slice provolone cheese (optional)

Instructions:

1. Lay the tortilla flat and spread the hummus evenly over the center.
2. Layer the spinach leaves, sliced chicken, shredded carrots, and cheese.
3. Fold the sides inward and roll tightly.
4. Wrap in parchment paper or foil and store in the fridge.

Nutritional Highlights: High in lean protein and fiber, keeping you full throughout the afternoon.

3. Cold Sesame Noodle Salad

This Asian-inspired dish is meant to be eaten cold and the flavors deepen overnight.

Ingredients:

• 2 oz whole-wheat spaghetti or soba noodles
• 1 tablespoon peanut butter
• 1 tablespoon soy sauce (low sodium)
• 1 teaspoon sesame oil
• 1/2 teaspoon rice vinegar
• 1/2 cup edamame, shelled
• 1/4 cup shredded red cabbage

Instructions:

1. Cook the noodles according to package directions. Drain and rinse under cold water.
2. In a small bowl, whisk together the peanut butter, soy sauce, sesame oil, and rice vinegar until smooth.
3. Toss the cold noodles with the dressing, edamame, and red cabbage.
4. Store in an airtight container in the fridge.

Nutritional Highlights: Edamame adds a great source of plant protein and fiber.

4. Mediterranean Chickpea Salad

A vibrant, refreshing salad that holds up beautifully in the fridge for days.

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1/2 red onion, finely chopped
• 1/2 cucumber, diced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt, pepper, and dried oregano to taste

Instructions:

1. In a large bowl, combine the chickpeas, tomatoes, red onion, cucumber, and feta cheese.
2. Drizzle with olive oil and lemon juice.
3. Season with salt, pepper, and oregano, then toss well to combine.
4. Portion into containers and refrigerate.

Nutritional Highlights: Rich in fiber and heart-healthy fats from the olive oil.

5. Turkey and Cheese Pinwheels

A fun, bite-sized lunch that is easy to pack and eat on the go.

Ingredients:

• 1 large spinach wrap
• 2 tablespoons cream cheese, softened
• 4 slices deli turkey
• 2 slices Swiss cheese
• 1/4 cup lettuce, shredded

Instructions:

1. Spread the cream cheese evenly over the spinach wrap.
2. Layer the turkey, Swiss cheese, and lettuce.
3. Roll the wrap very tightly.
4. Slice the roll into 1-inch thick pinwheels.
5. Pack in a container, keeping them tightly packed so they don’t unroll.

Nutritional Highlights: A balanced mix of protein and carbohydrates.

6. Lentil Soup

Soup is the ultimate make-ahead meal. It often tastes better the next day and freezes perfectly.

Ingredients:

• 1 cup dry brown lentils, rinsed
• 4 cups vegetable broth
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 1 can (14 oz) diced tomatoes
• 1 teaspoon cumin
• 1/2 teaspoon thyme

Instructions:

1. In a large pot, combine all ingredients.
2. Bring to a boil, then reduce heat, cover, and simmer for 30-40 minutes until lentils are tender.
3. Let cool before portioning into microwave-safe containers.

Nutritional Highlights: Extremely high in fiber and iron.

7. Greek Chicken Bowls

A deconstructed gyro that is perfect for meal prep Sunday.

Ingredients:

• 1/2 cup cooked brown rice
• 4 oz grilled chicken breast, diced
• 1/4 cup tzatziki sauce
• 1/4 cup kalamata olives, pitted
• 1/2 cup cucumber, diced
• 1/4 cup cherry tomatoes, halved

Instructions:

1. In a meal prep container, place the brown rice as the base.
2. Arrange the grilled chicken, olives, cucumber, and tomatoes on top.
3. Store the tzatziki sauce in a small separate container and drizzle over the bowl just before eating.

Nutritional Highlights: A well-rounded meal with lean protein, complex carbs, and healthy fats.

8. Tuna Salad Stuffed Bell Peppers

A low-carb alternative to a traditional tuna sandwich.

Ingredients:

• 1 can (5 oz) tuna in water, drained
• 2 tablespoons Greek yogurt (instead of mayo)
• 1 celery stalk, finely diced
• 1 teaspoon Dijon mustard
• 1 large bell pepper, halved and seeded

Instructions:

1. In a bowl, mix the tuna, Greek yogurt, celery, and Dijon mustard.
2. Spoon the tuna salad into the bell pepper halves.
3. Store in an airtight container in the fridge.

Nutritional Highlights: High in protein and Omega-3 fatty acids, with a satisfying crunch from the pepper.

9. Black Bean and Corn Salad

A zesty, colorful salad that can be eaten on its own or scooped up with tortilla chips.

Ingredients:

• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn kernels (canned or frozen/thawed)
• 1/2 red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• Fresh cilantro, chopped

Instructions:

1. Combine the black beans, corn, bell pepper, and red onion in a bowl.
2. Whisk together the lime juice, olive oil, and cilantro.
3. Pour the dressing over the salad and toss to coat.
4. Store in the refrigerator for up to 5 days.

Nutritional Highlights: A great source of plant-based protein and dietary fiber.

10. Egg Salad Lettuce Wraps

Using Greek yogurt instead of mayonnaise lightens up this classic lunch.

Ingredients:

• 3 hard-boiled eggs, chopped
• 2 tablespoons plain Greek yogurt
• 1 teaspoon mustard
• Salt, pepper, and paprika to taste
• 3 large romaine lettuce leaves

Instructions:

1. In a bowl, mix the chopped eggs, Greek yogurt, mustard, salt, pepper, and paprika.
2. Store the egg salad in a container.
3. Pack the lettuce leaves separately.
4. When ready to eat, spoon the egg salad into the lettuce leaves.

Nutritional Highlights: High in protein and low in carbohydrates.

11. Soba Noodle and Tofu Salad

A refreshing, vegan-friendly lunch that is packed with flavor.

Ingredients:

• 2 oz soba (buckwheat) noodles
• 1/2 block firm tofu, cubed and baked
• 1/2 cup shredded carrots
• 1/4 cup green onions, sliced
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame seeds

Instructions:

1. Cook the soba noodles according to package instructions, then rinse with cold water.
2. Toss the noodles with the baked tofu, carrots, and green onions.
3. Dress with soy sauce and rice vinegar, and sprinkle with sesame seeds.
4. Store in the fridge and enjoy cold.

Nutritional Highlights: Tofu provides a solid dose of plant-based protein and calcium.

12. Caprese Pasta Salad

A simple, Italian-inspired pasta salad that gets better as it marinates.

Ingredients:

• 1 cup whole-wheat pasta (like penne or rotini), cooked and cooled
• 1/2 cup cherry tomatoes, halved
• 1/4 cup fresh mozzarella pearls
• 2 tablespoons fresh basil, chopped
• 1 tablespoon balsamic glaze
• 1 tablespoon olive oil

Instructions:

1. In a bowl, combine the cooked pasta, tomatoes, mozzarella, and basil.
2. Drizzle with olive oil and balsamic glaze.
3. Toss gently to combine and store in an airtight container.

Nutritional Highlights: Whole-wheat pasta provides sustained energy, while tomatoes offer antioxidants.

13. Sweet Potato and Black Bean Burrito Bowl

A hearty, vegetarian bowl that is easy to assemble in bulk.

Ingredients:

• 1/2 cup cooked brown rice
• 1/2 cup roasted sweet potato cubes
• 1/2 cup black beans, rinsed
• 1/4 cup corn
• 2 tablespoons salsa
• 1/4 avocado, sliced (add right before eating)

Instructions:

1. Layer the brown rice, sweet potatoes, black beans, and corn in a container.
2. Top with salsa.
3. Store in the fridge. Add the fresh avocado slice just before eating to prevent browning.

Nutritional Highlights: Packed with complex carbohydrates, fiber, and potassium.

14. Chicken Salad with Grapes and Walnuts

A sweet and savory chicken salad that is perfect over greens or in a wrap.

Ingredients:

• 1 cup cooked chicken breast, shredded
• 1/4 cup red grapes, halved
• 2 tablespoons chopped walnuts
• 2 tablespoons plain Greek yogurt
• 1 celery stalk, diced

Instructions:

1. In a bowl, combine the shredded chicken, grapes, walnuts, and celery.
2. Stir in the Greek yogurt until everything is well coated.
3. Store in the refrigerator for up to 3 days.

Nutritional Highlights: Walnuts provide healthy fats, while grapes add natural sweetness without refined sugar.

15. Quinoa and Roasted Vegetable Salad

Roasting vegetables brings out their natural sweetness, making this a delicious, nutrient-dense lunch.

Ingredients:

• 1/2 cup cooked quinoa
• 1 cup mixed roasted vegetables (zucchini, bell peppers, red onion)
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• 1 tablespoon feta cheese

Instructions:

1. Toss the cooked quinoa with the roasted vegetables.
2. Drizzle with olive oil and lemon juice.
3. Top with feta cheese and store in a container.

Nutritional Highlights: A powerhouse of vitamins, minerals, and fiber.

16. Turkey and Hummus Cucumber Boats

A crunchy, low-carb alternative to a sandwich.

Ingredients:

• 1 large cucumber, halved lengthwise and seeds scooped out
• 2 tablespoons hummus
• 2 slices deli turkey, chopped
• 1 tablespoon diced tomatoes

Instructions:

1. Spread the hummus evenly inside the hollowed-out cucumber halves.
2. Top with the chopped turkey and diced tomatoes.
3. Pack in a container. These stay crunchy for a day or two in the fridge.

Nutritional Highlights: Extremely hydrating and low in calories.

17. Edamame and Quinoa Salad

A light, protein-packed salad with an Asian flair.

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup shelled edamame
• 1/4 cup shredded carrots
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon rice vinegar

Instructions:

1. Combine the quinoa, edamame, and carrots in a bowl.
2. Whisk together the soy sauce, sesame oil, and rice vinegar.
3. Pour the dressing over the salad and toss. Store in the fridge.

Nutritional Highlights: A double dose of plant-based protein from the quinoa and edamame.

18. Spinach and Strawberry Salad with Chicken

A refreshing summer salad that holds up well if the dressing is kept separate.

Ingredients:

• 2 cups fresh spinach
• 1/2 cup sliced strawberries
• 3 oz grilled chicken breast, sliced
• 1 tablespoon sliced almonds
• 2 tablespoons balsamic vinaigrette (kept separate)

Instructions:

1. Place the spinach in a large container.
2. Top with the strawberries, chicken, and almonds.
3. Store the vinaigrette in a small container and dress the salad just before eating.

Nutritional Highlights: Strawberries provide Vitamin C, which helps the body absorb iron from the spinach.

19. Minestrone Soup

A classic Italian vegetable soup that is perfect for meal prep.

Ingredients:

• 4 cups vegetable broth
• 1 can (14 oz) diced tomatoes
• 1 can (15 oz) kidney beans, rinsed
• 1 cup chopped zucchini
• 1 cup chopped carrots
• 1/2 cup small whole-wheat pasta (like ditalini)
• 1 teaspoon Italian seasoning

Instructions:

1. In a large pot, combine the broth, tomatoes, beans, zucchini, carrots, and seasoning.
2. Bring to a boil, then simmer for 15 minutes.
3. Add the pasta and simmer for another 10 minutes until pasta is tender.
4. Let cool and portion into containers.

Nutritional Highlights: A fantastic way to get multiple servings of vegetables in one meal.

20. Pesto Chicken and Tomato Wrap

A flavorful wrap that is easy to make and eat on the go.

Ingredients:

• 1 whole-wheat wrap
• 3 oz cooked chicken breast, sliced
• 1 tablespoon basil pesto
• 1/4 cup sliced cherry tomatoes
• 1/4 cup fresh spinach

Instructions:

1. Spread the pesto evenly over the wrap.
2. Layer the chicken, tomatoes, and spinach.
3. Roll tightly and wrap in foil or parchment paper.

Nutritional Highlights: Pesto provides healthy fats from olive oil and pine nuts.

21. Broccoli Salad with Bacon and Greek Yogurt

A healthier take on a classic potluck dish, perfect for a crunchy lunch.

Ingredients:

• 2 cups broccoli florets, chopped small
• 2 slices cooked bacon, crumbled
• 2 tablespoons red onion, finely diced
• 1/4 cup plain Greek yogurt
• 1 teaspoon apple cider vinegar
• 1 teaspoon honey

Instructions:

1. In a bowl, whisk together the Greek yogurt, apple cider vinegar, and honey to make the dressing.
2. Add the broccoli, bacon, and red onion, tossing to coat well.
3. Store in the fridge; the flavors meld beautifully overnight.

Nutritional Highlights: Broccoli is a cruciferous vegetable rich in vitamins K and C.

Conclusion

Preparing your lunch ahead of time is one of the best habits you can develop for your health and your wallet. With these 20+ healthy, make-ahead recipes, you will always have a delicious and nutritious meal ready to power you through the rest of your day.