If you’re trying to save money, eat better, and stop stressing about what to eat during the week, meal prepping lunches is a total game-changer. These 5 lunch ideas for meal prepping are made with cheap, simple ingredients, are easy to batch-cook, and store well in the fridge. Perfect for busy weeks, work lunches, or school days 🥗🍱
🥙 1. Chicken & Rice Bowls
Why it works: Affordable, filling, and super customizable.
Ingredients:
- Chicken breast or thighs
- White or brown rice
- Frozen mixed vegetables
- Olive oil, salt, pepper
How to prep:
Cook chicken with simple seasoning, steam veggies, and portion with rice into containers.
Nutrition (per serving):
- Calories: ~420
- Protein: 32g
- Carbs: 40g
- Fat: 12g
🌮 2. Taco Meat & Rice Meal Prep
Why it works: Tastes great reheated and doesn’t get boring.
Ingredients:
- Ground beef or ground turkey
- Taco seasoning
- Rice
- Shredded cheese (optional)
How to prep:
Brown meat with seasoning, cook rice, and portion evenly.
Nutrition (per serving):
- Calories: ~450
- Protein: 28g
- Carbs: 35g
- Fat: 20g
🥪 3. Turkey & Cheese Wrap Boxes
Why it works: No reheating needed.
Ingredients:
- Deli turkey
- Flour tortillas
- Cheese slices
- Lettuce or spinach
How to prep:
Assemble wraps, cut in half, and pair with fruit or chips.
Nutrition (per wrap):
- Calories: ~360
- Protein: 22g
- Carbs: 30g
- Fat: 14g
🍝 4. Simple Pasta & Meat Sauce
Why it works: Extremely budget-friendly and filling.
Ingredients:
- Pasta
- Ground beef or turkey
- Jarred pasta sauce
How to prep:
Cook pasta, brown meat, mix with sauce, and portion.
Nutrition (per serving):
- Calories: ~500
- Protein: 25g
- Carbs: 55g
- Fat: 18g
🥗 5. Tuna Salad Meal Prep Bowls
Why it works: Cheap protein with no cooking.
Ingredients:
- Canned tuna
- Mayo or Greek yogurt
- Crackers or bread
- Celery or pickles (optional)
How to prep:
Mix tuna salad and portion with crackers or bread.
Nutrition (per serving):
- Calories: ~330
- Protein: 26g
- Carbs: 18g
- Fat: 14g
⭐ Meal Prep Tips for Success
- Prep 2–3 recipes per week to avoid burnout
- Use reusable containers with tight lids
- Label containers with days
- Most meals last 3–4 days refrigerated
💰 Why These Lunches Are Great for Meal Prepping
- Cheap ingredients
- Easy to batch-cook
- Reheat well
- Balanced nutrition
These 5 lunch ideas for meal prepping prove that eating affordably doesn’t mean sacrificing flavor or convenience. Save this post, pin it for later, and make your weekdays way easier 🧡
I hope you enjoyed learning about how to make this easy recipe! If you liked this one, you should check out my Cheeseburger Sliders Recipe and the rest of my blog. If you have any questions, please contact me at: [email protected]