Healthy Meal Prep Lunch Bowls – 4 Ways

These meal prep lunch bowls are easy to make, super healthy and packed with flavor! Whether you’re looking for easy vegetarian options or high-protein meals that support your fitness goals, these meal prep ideas are definitely worth a try! You can choose one, two or a mix of all of these recipes to make ahead and have your lunch needs solved for the entire week…And, nobody said you can’t have them for dinner too!

Healthy Meal Prep Lunch Bowls Components

In general, my favorite lunch bowls include veggies, some kind of protein (plant or animal), herbs and dressing or sauce of some sort. In order to build a healthy balanced bowl that is not only high in protein, but also fiber, healthy fats and let’s not forget those essential micronutrients you need:

• Protein – think beans, chickpeas, ground beef, chicken, fish, shrimp, tofu and lentils
• Raw and/or Roasted Vegetables – like lettuce, spinach, cucumbers, peppers, tomatoes, eggplant, cauliflower, cabbage, scallions, broccoli
• Last, but definitely not least, you need a kick of flavor. The job is done with a delicious sauce or dressing, like hummus, tzatziki, or tamari sauce.
• Optionally: carbs. I usually like to have some carbs at lunch, especially when I’ve had a small or no breakfast. You can go for example for rice, bulgur, quinoa or bread!

1. Spicy Mediterranean Vegetarian Meal Prep Bowls

These bowls are filled with spicy chickpeas, salad and hummus and if you’re looking for vegetarian meal prep ideas – these are it! All you need to do is pan-roast the chickpeas with some spices and garlic, then make the hummus and chop the vegetables for the salad. Put it all together and your lunch is ready! You can follow the full instructions here.

Ingredients for 4 servings:

• 1 1/2 cup chickpeas, canned, rinsed and drained
• 1 tbsp mint, dried
• 1/2 tsp crushed red pepper
• 3 garlic cloves, minced
• 1/2 tsp tomato paste
• 4 tsp olive oil
• 1 cup olives
• 1 cup of tomatoes
• 1 cucumber, peeled and chopped
• 2 scallions, thinly chopped
• bunch parsley, thinly chopped
• 1/2 lemon, juice of
• 1 1/2 cups cabbage
• 1 avocado
• hummus
• salt and pepper to taste

Make Ahead: To make ahead, it’s best to keep all parts separately, I like to use compartment containers. But you can even do salad jars – start with the hummus on the bottom, then the spiced chickpeas, then salad, then cabbage.

Tip: Don’t slice the avocado beforehand and use whole cherry tomatoes in the salad if you don’t want to cut them up right before serving. Furthermore, add the salad dressing right when you’re about to eat.

2. High-Protein Ground Turkey And Veggie Bowls

We’ve got a hot lunch right here! All you need to do for this protein-packed meal prep recipe is cook the ground turkey and the veggies as well as some rice (or a grain of choice) and assemble in containers. When it’s time to eat – reheat in the microwave. EASY! The full instructions are here and this is what you need:

Ingredients for 3 servings:

• 12oz/ 340g ground turkey
• 1 1/2 cup green beans, frozen
• 3-4 garlic cloves, minced
• 1 tsp sesame oil
• 1 tsp olive oil
• 2 cups broccoli, chopped in bite-sized pieces
• 2 cups spinach
• 1 tbsp grated ginger
• 1 tbsp tamari sauce
• 1 tbsp crushed red pepper

Meal Prep Recipe Tip: Simply prepare the meal as is, divide into airtight microwave-friendly containers and store in the fridge. This way you can reheat and have a healthy and delicious hot lunch at work whenever you need one.

3. High-Protein Meal Prep Tuna & Chickpea Bowls

If you love tuna and chickpeas, these quick and easy high-protein meal prep bowls will definitely be your thing. Full of protein from the tuna and the chickpeas, as well as fiber and antioxidants these are sure to keep you full for a while!

All you need to do to prepare this lunch is chop some cabbage for the base, some avocado for the topping, and stir-fry the tuna and chickpeas with some tomato paste, garlic and spices. The recipe takes 15 minutes and is so good! You can follow the full instructions here.

Ingredients for 3 servings:

• 1 can tuna, drained
• 1 cup chickpeas, rinsed and drained
• 2 Tbsp chopped parsley
• 1 tsp tomato paste
• 2 Tbsp olive oil
• 2 Tbsp lemon juice
• 2 garlic cloves, minced
• 1 tsp basil, dried
• 1 tsp crushed red pepper
• 3-4 Tbsp canned jalapeno
• 1 1/2 cup cabbage, chopped
• 1-2 avocados, chopped
• 1 cup olives
• 1 tbsp sesame seeds, toasted
• hummus

Meal Prep Recipe Tip: Make ahead the spicy chickpea and tuna mixture, the hummus and chop the cabbage thinly. Store these in airtight containers and add the rest of the ingredients when it’s lunchtime!

4. Low-Carb Meal Prep Greek Meatball Bowls

Last, but not least…meatballs! If you love Greek-inspired meal prep ideas, then this one’s definitely for you to try! We’ve got some extra flavorful meatballs without any crumbs or egg in them, fresh crunchy vegetables, and salty feta cheese. A truly mouth-watering flavorful healthy combo!

All you need to do is make the meatballs, chop up some vegetables for the salad and add feta cheese and garlic sauce! It’s super easy and so tasty. The complete recipe is here.

Ingredients for 4 servings:

To make the meatballs:

• 12oz / 350g ground beef
• 1 tbsp mint, dried
• 1 tbsp basil, dried
• 1/2 tsp thyme, dried
• 3 Tbsp olive oil
• 1/2 red bell pepper
• 3 garlic cloves
• 1 scallion
• 1/2 tsp salt
• 1 tsp crushed red pepper
• black pepper

For the bowls:

• 1/2 cup Greek yogurt
• 1 garlic clove
• 1 cucumber
• 2 cups tomatoes
• feta cheese
• 2 scallions
• olives
• 2 cups lettuce

Make Ahead Tip: To meal prep these bowls, use containers with 2-3 compartments and place meatballs, salad, and sauce separately. Store in the fridge for up to 3 days. Also, use whole cherry tomatoes instead of chopped tomatoes and add dressing to the salad right before serving.

Keep in Mind

In general, there are two things you need to remember when you’re meal prepping healthy lunch bowls:

• Some ingredients can’t be prepared ahead and must be kept separately. For example, you can’t cut up tomatoes and avocados, because those will go bad within a day.
• Second, the ingredients that can be made earlier are best kept either separately or in meal prep containers with dividers.
• Store the meals in the fridge for 3 days if you’re going to consume cold (no reheating), up to 4 days if they can be reheated (like the rice and turkey meal prep bowls)

More Healthy Meal Prep Recipes

Well, I truly hope you enjoy these healthy meal prep lunch bowls when try some of them! And if you’re in the mood to meal prep even more for the week, here are some ideas to help you out:

• 50 Vegetarian Meal Prep Recipes
• 20 Healthy Meal Prep Breakfast Ideas
• 15 Simple Meal Prep Ideas For Weight Loss

Healthy Meal Prep Lunch Bowls - 4 Ways

Yield: 3

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

These meal prep lunch bowls are easy to make, super healthy and packed with flavor! Whether you're looking for easy vegetarian options or high-protein meals that support your fitness goals, these meal prep ideas are definitely worth a try! You can choose one, two or a mix of all of these recipes to make ahead and have your lunch needs solved for the entire week

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Ingredients

• 12oz/ 340g ground turkey
• 1 1/2 cup green beans, frozen
• 3-4 garlic cloves, minced
• 1 tsp sesame oil
• 1 tsp olive oil
• 2 cups broccoli, chopped in bite-sized pieces
• 2 cups spinach
• 1 tbsp grated ginger
• 1 tbsp tamari sauce
• 1 tbsp crushed red pepper

Instructions

1. Wash and chop the spinach and broccoli into bite-sized pieces, peel and mince the garlic.
2. Heat a skillet at medium-high heat and add the ground turkey with one clove of garlic, crushed red pepper and olive oil to sautee for 2-3 minutes. Make sure to be breaking the ground turkey apart with the cooking spatula.
3. Add in the chopped broccoli, frozen green beans, and spinach. Cover the skillet for about 3 minutes to allow the vegetables to cook.
4. Uncover, add in the tamari sauce, sesame oil, the rest of the garlic and the ginger and keep stirring occasionally. You need to do this for a few minutes (about 3 to max 4) to allow the turkey and the vegetables to cook through and absorb the flavors.
5. Take the ground turkey and vegetables off heat and serve with rice, quinoa or as is with some chili oil or sriracha if you enjoy spicy food.

Nutrition Information

Yield 3 Serving Size 1
Amount Per Serving Calories 422Total Fat 24gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 15gCholesterol 120mgSodium 560mgCarbohydrates 20gFiber 9gSugar 5gProtein 37g

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This post was originally published in December 2023 and last updated on August 29th 2025.