12 Make Ahead Lunches That Stay Good All Week

A little prep at the start of the week can save you from last-minute lunch stress. Meals that store well tend to have sturdy grains, hearty proteins, and sauces kept on the side. With that in mind, here are lunch ideas you can make ahead and still enjoy later in the week. Read on and plan your next batch.

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Lemon Herb Chicken and Rice Bowls

Chicken and rice hold up well through Friday because it stays sturdy and does not get watery in the fridge. This is a simple bowl with tender chicken, rice, and crisp vegetables you add right before eating. The lemon and herbs keep the flavor fresh even after a few days. It also reheats well when you keep the vegetables separate.

Cook 2 cups of uncooked rice, spread it on a tray, and cool it fully before packing. In a bowl, mix 2 pounds cooked, chopped chicken with 2 tablespoons olive oil, 2 tablespoons lemon juice, 1 teaspoon dried oregano, 1 teaspoon garlic powder, and 1 teaspoon salt. Divide rice into 5 containers, then add the chicken mixture on top or in a separate section. Pack 2 cups chopped cucumber and 2 cups halved cherry tomatoes in small cups or a separate compartment so they stay crisp. Reheat only the rice and chicken, then stir in the vegetables right before eating.

Turkey Taco Quinoa Salad

Quinoa stays fluffy for days, which makes it a great base for a full week of lunch. This dish tastes like a taco bowl but is meant to be eaten cold with toppings added later. It stays tasty because salsa and cheese go on at the last minute. The protein and fiber keep it filling without bread.

Rinse 1 and 1 half cups uncooked quinoa, cook it in water until tender, then spread it out to cool completely. Cook 1 pound ground turkey, drain if needed, then stir in 1 tablespoon chili powder, 1 teaspoon cumin, and 3-quarters teaspoon salt. In a large bowl, combine cooled quinoa, turkey, 1 can of black beans rinsed, 1 cup of corn, and 1 cup diced bell pepper. Portion into 5 containers, then pack 1 half cup salsa and 1 half cup shredded cheese separately so the salad stays firm. At lunch, stir in salsa, add cheese, and mix well before eating.

Pesto Pasta Salad with Chickpeas

Pasta salad lasts well when you use a sturdy shape and keep it lightly dressed. This meal is a chilled pasta bowl with chickpeas for protein and vegetables for crunch. It stays good because pesto coats the pasta and keeps it from drying out. The flavors often taste better after a day in the fridge.

Boil 1 pound short pasta until just tender, drain, rinse under cool water, and shake off as much water as possible. In a large bowl, whisk 1 third cup pesto with 2 tablespoons olive oil and 1 tablespoon lemon juice, then toss with the cooled pasta. Add 1 can chickpeas rinsed, 1 cup halved cherry tomatoes, and 1 cup diced cucumber, then toss again. Divide into 5 containers and keep 1 third cup grated Parmesan in a separate bag or cup. Add Parmesan right before eating, then stir and taste for salt.

Greek Chicken Orzo Bowls

Orzo holds up through the week when it is cooled fully and not overcooked. This lunch tastes like a simple Greek bowl with chicken, orzo, and bright toppings. It stays fresh when you keep watery vegetables separate until serving. A quick lemony mix keeps it from tasting flat by Friday.

Cook 2 cups of uncooked orzo until just tender, drain, spread it out, and cool it fully. In a bowl, mix 2 pounds cooked chopped chicken with 2 tablespoons olive oil, 2 tablespoons lemon juice, 1 teaspoon dried dill, and 3 quarters teaspoon salt. Stir the chicken into the cooled orzo, then add 1 cup sliced olives and 1 cup chopped roasted red peppers. Divide into 5 containers, then pack 1 cup chopped cucumber and 1 cup diced tomatoes separately so they do not water down the orzo. At lunch, stir in the cucumber and tomatoes right before eating, and add a pinch of salt if needed.

Tuna White Bean Salad

Salad jars stay good until Friday when dressing stays at the bottom and greens stay dry on top. This is a protein-heavy salad with tuna and beans that keeps you full. It tastes better after the flavors sit together, but the greens still stay crisp if layered right. It is easy to eat cold with no reheating.

In a small bowl, whisk 1 third cup olive oil, 3 tablespoons lemon juice, 1 teaspoon Dijon mustard, 1 half teaspoon salt, and black pepper. Spoon 2 tablespoons dressing into each of 5 jars, then add 1 half cup rinsed white beans and 1 half cup chopped cucumber to each jar. Add 1 half cup halved cherry tomatoes, then divide 2 cans tuna across the jars. Top each jar with chopped romaine, packing it lightly so it stays above the wet layers. Seal and chill, then shake only when ready to eat.

BBQ Chicken Sweet Potato Meal Prep Boxes

Sweet potatoes stay firm and reheat well, which makes them a good make-ahead base. This lunch is a simple box with shredded chicken and sweet potato, plus a crunchy side. The BBQ flavor holds up over several days and does not fade fast. It feels hearty even late in the week.

Heat oven to 425 F, scrub 4 medium sweet potatoes, poke each a few times, and bake 45 to 55 minutes until tender. Cool the potatoes, peel if you want, then cube into bite-sized pieces. Mix 3 cups shredded cooked chicken with 1 half cup BBQ sauce and a pinch of salt, then stir until coated. Divide sweet potato cubes and BBQ chicken into 5 containers, then add 2 cups of coleslaw mix split across containers in a separate section. Reheat the chicken and sweet potatoes, then top with slaw right before eating for crunch.

Teriyaki Chicken and Broccoli Rice Bowls

Rice bowls last through Friday because the ingredients are cooked and sturdy. This lunch tastes like takeout but stores better and feels lighter. Broccoli holds its texture when it is cooked until crisp-tender and cooled fast. The sauce stays better on the side, so the rice does not get soggy.

Cook 2 cups uncooked rice, spread it out on a tray, and cool it fully before packing. Steam 5 cups of broccoli until crisp-tender, then cool it quickly so it stays green and firm. Chop 2 pounds of cooked chicken and toss it with 1 third cup of teriyaki sauce, then pack extra sauce separately for later. Divide rice, broccoli, and chicken into 5 containers, keeping sauce in a small cup if possible. Reheat the bowl, then pour on the sauce and stir right before eating.

Mediterranean Lentil Salad

Lentils are a great make-ahead ingredient because they hold their shape for days. This lunch is a hearty salad with vegetables and a bright dressing. It stays good through Friday because it does not rely on delicate greens. The flavor improves as the lentils soak up the dressing.

Rinse 2 cups dry lentils, simmer in salted water until tender, then drain and cool completely. In a large bowl, combine lentils with 1 cup diced cucumber, 1 cup diced bell pepper, and 1 cup halved cherry tomatoes. Whisk 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 teaspoon dried oregano, and 3 quarters teaspoon salt, then pour over the salad and toss well. Portion into 5 containers and pack 1 half cup feta separately so it stays fresh. Add feta right before eating, then stir and taste for salt.

Chicken Shawarma Couscous Bowls

Couscous holds up well because it stays fluffy and does not turn heavy. This meal has warm spices, chicken, and sturdy toppings that keep their texture. It stays fresh when you keep juicy items like tomatoes separate until serving. The flavor stays strong through Friday because the seasoning is built into the base.

Measure 2 cups of dry couscous into a bowl, pour in hot water per the package, cover, then fluff and cool fully. In a separate bowl, toss 2 pounds cooked chopped chicken with 2 tablespoons olive oil, 2 teaspoons ground cumin, 1 teaspoon paprika, 1 teaspoon garlic powder, and 3-quarters teaspoon salt. Stir chicken into the cooled couscous, then add 1 cup sliced olives and 1 cup chopped roasted red peppers. Divide into 5 containers, then pack 1 cup chopped cucumber and 1 cup diced tomatoes separately. At lunch, stir in the fresh vegetables right before eating so the couscous stays fluffy.

Soba Noodle Peanut Salad

Cold noodle salads work well all week when the sauce is thick, and the vegetables stay crunchy. This lunch keeps its texture because soba noodles hold their bite better than many pastas. The peanut dressing coats the noodles so they do not dry out in the fridge. It tastes good straight from the container with no reheating.

Cook 12 ounces of soba noodles, rinse under cold water until fully cool, then drain very well. In a bowl, whisk 1 third cup peanut butter, 2 tablespoons soy sauce, 1 tablespoon lime juice, 1 tablespoon honey, and 2 to 4 tablespoons water until smooth. Toss noodles with 2 cups shredded carrots and 2 cups shredded cabbage, then pour on dressing and mix until evenly coated. Portion into 5 containers and top with chopped peanuts divided across servings. If the noodles thicken by Friday, stir in 1 to 2 teaspoons of water to loosen before eating.

Feta and Roasted Pepper Wraps

Wraps stay good through Friday when you avoid watery fillings and keep greens separate. This tastes rich and satisfying, but it is still simple to pack. The feta and roasted peppers bring a strong flavor that holds up in the fridge. Tightly wrapping each one helps it keep its shape all week.

In a bowl, mix 1 cup crumbled feta with 1 third cup plain Greek yogurt until spreadable. Spread the mixture over 5 large tortillas, leaving a small border so it does not squeeze out. Add 1 and 1 half cups sliced roasted red peppers and 1 cup sliced olives, then roll each wrap tightly. Wrap each one in foil or parchment and chill, then pack 2 cups of arugula separately. At lunch, open the wrap, add a handful of arugula, re-roll, then eat.

Beef and Veggie Burrito Bowls

A burrito bowl lasts all week when you keep wet toppings on the side. This lunch is hearty, easy to reheat, and easy to portion for five days. It stays good because rice and beans keep their texture, and crunchy toppings are added later. The flavors stay strong, so it still feels like a solid meal on Friday.

Cook 2 cups uncooked rice, spread it out, and cool fully before packing. Brown 1 and 1 half pounds ground beef, drain if needed, then stir in 1 tablespoon chili powder, 1 teaspoon cumin, 1 teaspoon garlic powder, and 1 teaspoon salt. Stir in 1 can of black beans rinsed, and 1 cup of corn, then portion the beef mixture over rice in 5 containers. Pack the salsa and sliced avocado separately so the bowl does not turn watery. Reheat the rice and beef, then add salsa and avocado right before eating.

This article originally appeared on Avocadu.