15 Ways to Meal Prep

A few weeks ago, I shared on Instagram that I like to meal prep and bring my lunch to work. I do this for a variety of reasons including to save money, to be healthier, and to save myself time in the morning. I got requests to share more about this, hence, this blog post.

First, I’ll share my “meal prep formula” anyone can use. It doesn’t matter if you eat healthy or not, follow a special diet or not, or anything in between. This method will work for you. Afterwards, I’ll share 15 meal prep ideas to get you started. Once you get the hang of it, you’ll be making your own recipes in no time.

Meal Prep Formula

1 Main Course + 2 Sides = Perfect Lunch!

It’s as simple as that. I include one main course in each lunch and two sides. I’ll leave some examples of each below, but if you follow this method you’re guaranteed to have a delicious lunch. Also, if you’re trying to be healthy you will most definitely meet your goals! These are just a few ideas to get you started.


  • Sandwich or Wrap
  • Salad
  • Piece of meat (could be leftover from dinner)
  • Pasta dish
  • Seafood


  • Fruits
  • Vegetables
  • Rice / Pasta
  • Chips
  • Cottage cheese
  • Yogurt
  • Salad
  • Eggs

15 Meal Prep Ideas

1. Turkey Spinach Pinwheels
2. Chicken Fajita Bowl
3. Chicken and Hummus
4. Chicken and Pesto
5. Chicken, Rice, and Broccoli
6. Smoky Chicken and Sweet Potatoes
7. Lunch Meat Box
8. Grilled Chicken
9. Chicken Sausage Pasta
10. Caprese Turkey Salad
11. Spicy Chicken Ranch Quesadilla
12. Crunchy Southwest Chicken Wrap
13. Ham, Egg, and Cheese Quesadilla
14. Chicken Tortellini Pesto Bowls
15. Teriyaki Chicken

I hope you get a chance to try some of these meal prep ideas or my meal prep formula. By saving money, eating healthy, and being prepared I always feel more comfortably me.


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