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28 Healthy Lunch Recipes | Mix Up Your Meal Prep

28 Healthy Lunch Recipes | Mix Up Your Meal Prep
Emily Wilcock
Content Executive1 month ago
View Emily Wilcock's profile

Hands up if the thought of lunch is sometimes the only thing that gets you through a working day.

When you have a day full of meetings and an overflowing inbox, it’s important to have something to look forward to, right? Leave behind limp sandwiches and ditch that dry chicken with plain boiled rice — you deserve so much more than that.

With this incredible list of all our favourite healthy lunch recipes, you’ll never have to worry about coming up with something new and exciting to keep you full and feeling good. Just try some of these simple ideas and you’ll be winning at life, we promise.

Whether you’re looking for a way to raise your salad game, need a quick plant-based bite, or want a batch-cooking solution to get you sorted for the whole week — we’ve got just the thing. Get your meal prep containers at the ready and get cooking.

Jump to:

Pasta recipes

If it was down to me, I'd have pasta for lunch and dinner, day in, day out. So if you're anything like me, tuck into the following pasta recipes.

1. Creamy sausage pasta

Made with quark instead of cream cheese or double cream, this pasta dish doesn’t come with the calories or fat content that you might expect. It’s so good that you’ll certainly be considering seconds.

Healthy Meals

Healthy Pasta Recipes | Lean, Creamy Sausage Pasta Meal Prep

Who can resist a steaming bowl of pasta... especially when it's this good for you?

4 years agoBy Jennifer Blow

Nutritional info per serving:

Calories Protein Carbs Fat
415 34g 48g 5.8g

2. Buffalo chicken pasta salad

Another spicy little number for your chicken meal prep — this pasta salad is loaded with flavour and packed with protein.

Nutritional info per serving:

Calories Protein Carbs Fat
485 49g 30g 20g

3. Tuna pasta salad

Boil some pasta, and chuck in some tuna, enjoy. Alright, it’s not quite that simple, after all, flavour requires a bit of effort, but not much.

Nutritional info per serving:

Calories Protein Carbs Fat
415 26g 40g 20g

4. Chicken Caesar pasta salad

No complicated steps, no obscure ingredients, no wasted time, just flavour and macros wrapped up in an absolutely banging midday treat.

Recipes

Chicken Caesar Pasta Salad Meal Prep

Now this is what we call foolproof meal prep.

2 years agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
557 41g 65g 15g

Rice recipes

It's a gym-goers staple, after all, what's chicken and rice without the rice? But there's plenty more options than just that...

5. One-pot lentil dahl

This easy plant-based dish is absolutely spot on for a rich, warming lunch that will keep you full and satisfied all day through.

Recipes

One-Pot Lentil Dahl & Homemade Naan | Easy Vegan Meal Prep

Packed with plant-based protein, this lentil dahl is a delicious way to spice up your lunch break.

4 years agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
191 8.5g 14.3g 9g

6. Easy chicken satay

When peanut butter is involved in a recipe, you know it’s going to be good.

Nutritional info per serving:

Calories Protein Carbs Fat
382 41.7g 12.9g 18.3g

7. Sweet chilli glazed salmon

Salmon is one of the best sources of mood-boosting, heart-healthy omega-3s, plus it has a high protein content, too. Double win.

Recipes

Sweet Chilli Glazed Salmon

Light on calories, heavy on flavour.

1 year agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
483 29g 54g 16g

8. Air fryer chicken skewers

Easy, quick and an absolute winner on a bed of rice

Recipes

Air Fryer Chicken Skewers Meal Prep

Guaranteed to have you looking forward to lunch.

1 year agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
356 35g 47g 4g

9. Sticky teriyaki chicken rice bowl

Plain old chicken and rice is a thing of the past — bland, dry and boring. Sticky teriyaki chicken is where it’s at now.

Recipes

Easy Sticky Teriyaki Chicken Rice Bowl

Level up your chicken and rice

2 years agoBy Emily Wilcock

Nutritional info per serving:

Calories Protein Carbs Fat
472 41g 47g 13g

10. Naked chicken burrito bowl

All the usual goodness of a chicken burrito, just without the wrap. A good alternative to switch things up slightly. I like to serve mine with a couple of tortilla chips on the side for an added crunch. Chef’s kiss.

Recipes

Naked Chicken Burrito Bowl Meal Prep

A low-carb twist on a Mexican classic.

4 months agoBy Emily Wilcock

Nutritional info per serving:

Calories Protein Carbs Fat
378 30g 35g 8g

11. Barbecue chicken & rice

Yet another take on chicken and rice, but this time with a smoky barbeque flavour. It’s simple, quick, and it won't break the bank — what’s not to love?

Nutritional info per serving:

Calories Protein Carbs Fat
511 41g 57g 6g

12. Salmon poke bowl

A slightly fancier lunch option for when ham and cheese sandwiches aren’t quite cutting it anymore. It’s the perfect Friday lunchtime treat.

Recipes

Salmon Poke Bowl Recipe | High-Protein Meal Prep

Try something new to switch up your meal prep.

2 years agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
552 24g 70g 19g

Wraps and sandwich recipes

On the days where facing the office microwaves is too much, sandwiches and wraps are the next safest bet. And believe me, we're not offering up any old ham and cheese sarnie. No, no, we can do better than that.

13. One-tray roasted halloumi wraps

Anything with halloumi involved and we’re down. These one-tray wraps are a delicious way to get in some healthy veggies too.

Nutritional info per serving:

Calories Protein Carbs Fat
467 21g 35g 25g

14. Mushroom fajitas

Whether you’re following a vegan diet or you’re just trying to cut back on your meat intake, these Portobello mushroom fajitas are a must.

Nutritional info per serving:

Calories Protein Carbs Fat
439 12g 35g 15g

15. Spicy Korean beef wraps

This spicy Korean beef wrap ticks all of the meal prep boxes. High in protein, super tasty, and oozing food envy (apologies in advance to all of your colleagues).

Recipes

Spicy Korean Beef Wraps

Make room for these in your meal prep routine. 

11 months agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
750 70g 105g 30g

16. Vegan “meatball” sub

Rich, ‘meaty’ and filling, it’s the perfect combination of carbs and protein. Plus, it’s loaded with tonnes of marinara sauce, it might be messy, but it’s so worth it.

Recipes

Vegan “Meatball” Sub

Try this fakeaway favourite tonight.

3 years agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
498 29g 65g 11g

17. Egg-stuffed tortilla wrap

Ready in just 10 minutes, this egg-stuffed tortilla is the ideal lunch for when you need to squeeze in some goodness in between meetings. It's got protein, carbs and healthy fats, plus you can jazz it up with whatever you’ve got in the fridge.

Recipes

Egg-Stuffed Tortilla Wrap | 10-Minute Lunch Hack

Try this simple wrap hack next time you need a protein-packed lunch.

3 years agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
667 50g 41g 34g

18. Protein-packed sandwiches 2 ways

Sandwiches, when done right, are a top-tier lunch. And don’t worry, we’ve got them down. Zero cooking, no time wasted waiting for the dreaded office microwave, and full to the brim with a delicious filling.

Recipes

Protein-Packed Sandwiches 2 Ways

Looking for an easy lunch option? Coming right up.

2 years agoBy Lauren Dawes

Creamy tomato chicken

Nutritional info per serving:

Calories Protein Carbs Fat
336 29.6g 32.6g 9.3g

Classic chicken salad

Nutritional info per serving:

Calories Protein Carbs Fat
231 30.5g 24g 2g

19. Sweet chilli chicken wrap

It’s the wrap of the day, sweet chilli chicken. High protein, low-calorie and the sort of lunch you can’t stop thinking about.

Recipes

Sweet Chilli Chicken Wrap | Quick & Easy High-Protein Lunch

This fakeaway gets our vote for wrap of the day, every day.

2 years agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
372 32g 49g 5g

20. Air-fryer chicken sandwich

And now we have it, the sandwich of all sandwiches. Mild or fiery, however you like it, this one is bound to hit the spot.

Recipes

Protein-Packed Air-Fried Chicken Sandwich

This might be the sandwich of all sandwiches.

1 year agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
400 46g 36g 7g

Salad recipes

Salad is a staple lunch. I'm not talking some sad leaves with a bland sauce, I'm thinking protein, veggies, plenty of sauce — the sort of salad that fills you up for the rest of the afternoon.

21. Chipotle chicken salad

Spice up your salad with an iconic Mexican flavour — chipotle has a smoky, spicy taste that is absolutely made for chicken.

Recipes

Chipotle Chicken Salad | Summer Meal Prep

You had us at avocado-lime dressing.

4 years agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
509 48g 33g 21g

22. Chicken protein bowl

Loaded full of veggies and protein, this bowl makes you feel good from the inside out. And it requires next to no prep, once your chicken is cooked you just need to get chopping.

Recipes

Easy Protein Bowl Meal Prep

This is a macro-friendly meal prep winner.

3 years agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
620 55g 87g 10g

23. Cold peanut noodle salad

Looking for a low-calorie lunch option that’s big on flavour Look no further. This cold peanut noodle salad ticks all of those boxes and more.

Recipes

Cold Peanut Noodle Salad Meal Prep | Easy Vegan Recipe

A low-calorie lunch that’s packed with flavour.

2 years agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
176 10g 25g 2g

Couscous recipes

While often overlooked, couscous is an excellent shout for your lunchtime carb. It goes with plenty of different things, it's filling, and it's surprisingly high in protein.

24. Spicy chicken with couscous

Give that chicken meal prep a makeover with this easy homemade marinade and switch out the plain rice for some stock-infused cous cous. You’ll never look back.

Recipes

Spicy Chicken With Couscous | Macro-Balanced Meals

Get ready to take on the New Year with a refreshed meal prep plan.

4 years agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
284 50g 22g 3g

25. Harissa chicken and Moroccan couscous

Spicy and succulent chicken paired with fresh veg and a good serving of cous cous. Now that’s a healthy balanced lunch.

Recipes

Harissa Chicken and Moroccan Couscous Meal Prep

Get back into the swing of things with this delicious meal prep recipe.

2 years agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
579 29g 30g 21g

Other recipes

If none of the above tickle your fancy, fear not, we're not done yet. I'd actually argue that we've saved some of the best for last... but you can be the judge of that.

26. Crispy teriyaki tofu & noodles

If you don’t like tofu, you’ve probably just not cooked it right yet. With this simple recipe, you’ll be nailing it in no time though, don’t worry.

Recipes

Crispy Tofu & Teriyaki Noodle Meal Prep

Mix up your weekly meal prep with some veggie noodles.

2 years agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
497 19.2g 60g 18g

27. Nourishing gut health soup

Tasty, satisfying and good for your gut. Plus it’s a real comfort meal — perfect for those winter days, or those summer days when it feels like winter...

Recipes

Nourishing Gut Health Soup

In the mood for feel-good food?

5 months agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
318 16g 55g 2g

28. Easy pesto chicken & veg

It turns out pesto isn’t just for pasta, it actually makes a great sauce for chicken and veg. Served up on a fluffy bed of quinoa, it’s a simple lunch that hits the spot.

Recipes

Easy Pesto Chicken & Veg Meal Prep

PSA: good food doesn’t have to take hours to prepare.

2 years agoBy Lauren Dawes

Nutritional info per serving:

Calories Protein Carbs Fat
523 52g 36g 16g

 

 

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Emily Wilcock
Content Executive
View Emily Wilcock's profile
After completing an internship with Myprotein, Emily returned to university to finish her Bachelor of Science degree in Business Management and Marketing. With experience in lifestyle writing, Emily aims to entertain and educate through her work. Her focuses include recipes, real and inspiring stories, and working with writers to help provide easy-to-digest evidence-based research. Her work on recipes has been previously featured in The Supplement magazine, with a particular focus on high-protein, nutritious meals, plus advice on how to properly fuel your body. Outside of work, Emily’s top priority is food. She’s a self-professed star baker and a connoisseur of all things baked. In her spare time, she’s either cooking up a storm, our looking out for the opportunity to try out Manchester’s newest restaurants. But as a huge fan of carbs, if it’s not pasta or pasta-adjacent, she’s not interested. If she’s not in the kitchen, she’s tucked up with a book for an early night, or you’ll find her in the gym working up a sweat. Afterall, all those carbs require quite the appetite.
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