Easy Meal Prep for Work Lunches: How to Prepare Healthy Meals in Advance

An 8:00 a.m. to 5:00 p.m. work schedule and a busy home life can make it tough to find time for putting much thought into work lunches. Many people end up eating out most days of the week, often making less-than-healthy choices at fast food restaurants. Even when you make healthy eating a priority, there are times when it’s difficult to prioritize packing a lunch for work. Fortunately, there are many easy ways to prepare in advance for the workweek. Take a few minutes on Sunday to quickly prep healthy meals and make healthy eating at work easy.

Make a List

First things first: groceries. Make a shopping list of the foods you want to eat in the upcoming week. Be creative and keep meals interesting to prevent food boredom. Fresh produce should be bought on a weekly basis when possible, but it may be helpful to purchase dry goods in bulk for convenience. Invest in high-quality BPA-free containers, such as mason jars and Tupperware in various sizes. These are useful when it comes to portioning and packing with ease.

Check It Twice

When starting your meal prep for the week, first think about what’s available to you at work. Is there a microwave or refrigerator? Does your company provide healthy snack or meal options? Also important to keep in mind are your dietary lifestyle, allergies, intolerances and your food preferences. It’s important to enjoy the healthy foods that you choose so they can be a part of your lifestyle rather than a forced “diet” plan.

Here are some ideas that are quick and easy to prepare in advance:

Hard-boiled eggs

Cooked Quinoa – Cook a large batch and add in different ingredients each day! You can add cucumbers, tomatoes, feta cheese and seasonings for a savory bite, or throw in berries, cinnamon and coconut for something sweeter.

Raw vegetables – Separate the veggies into containers so that you can easily throw them into a quick salad. Spice things up and try adding veggies like green beans, cabbage, corn, or zucchini for more variety.

Roasted vegetables – Roasted vegetables can be cooked in large batches. Roast cubed sweet potatoes with olive oil, salt and pepper for a healthy-carb choice.

Salad jar ­– Layer salad ingredients in a jar, with low-fat dressing at the very bottom or in a separate container. When you’re ready to eat, just shake it up to mix everything together.

Seasoned chicken – Grilling or roasting chicken in advance is an easy way to incorporate protein. It also stores very well in the refrigerator.

Parfait jar – Layer lower-sugar Greek yogurt or chia pudding with fresh fruit and granola.

Homemade trail mix – Skip the store-bought version and portion out small bags of your own mix with raw nuts and seeds, unsweetened dried fruit, dark chocolate chips and coconut.

Meal prepping is one of the easiest and most beneficial changes you can make for a healthier diet. Having healthy choices on hand keeps your calorie consumption on track and helps you avoid unhealthy choices at work. Most importantly, eating a healthier lunch will keep you energized and ready to attack a busy afternoon at work.

What are some of your favorite recipes for a quick and easy workday lunch? Share with our readers in the comments!

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