14 Make-Ahead Lunch Bowl Recipes for Easy Meal Prep

Lunch meal prep just got exciting. These fourteen make-ahead bowls layer grains, proteins, roasted vegetables, and punchy dressings into containers that stay fresh and delicious for days. Prep on Sunday, eat like royalty all week.

1. Harvest Chicken Quinoa Bowls

Fall flavors in a box: chicken, sweet potato, kale, and maple-Dijon dressing.

Ingredients

• 2 cups cooked quinoa
• 2 chicken breasts, grilled and sliced
• 1 cup roasted sweet potato cubes
• 1 cup kale, massaged
• 1/2 cup dried cranberries
• 1/4 cup pumpkin seeds
• Dressing: 1/4 cup olive oil, 2 tbsp apple cider vinegar, 1 tbsp maple syrup, 1 tsp Dijon

Instructions

1. Whisk dressing ingredients.
2. Divide quinoa among 4 containers.
3. Top with chicken, sweet potato, kale, cranberries, and pumpkin seeds.
4. Pack dressing separately.
5. Refrigerate up to 4 days; dress before eating.

2. Turkey Taco Lunch Bowls

Burrito bowls that reheat perfectly for grab-and-go lunches.

Ingredients

• 2 cups cooked brown rice
• 1 lb ground turkey, browned with taco seasoning
• 1 can black beans, drained
• 1 cup corn
• 1 cup pico de gallo
• 1 avocado (add day-of)
• Lime wedges

Instructions

1. Season and brown the turkey.
2. Divide rice among 4 containers.
3. Top with turkey, beans, corn, and pico de gallo.
4. Refrigerate up to 4 days.
5. Add avocado and lime when serving; reheat 2 minutes.

3. Mediterranean Farro Veggie Bowls

Chewy farro, roasted veg, and lemon tahini — a vegetarian power lunch.

Ingredients

• 2 cups cooked farro
• 2 cups roasted broccoli and cauliflower
• 1 cup chickpeas, roasted
• 1/2 cup tahini dressing
• 2 tbsp lemon juice
• 1/4 cup sunflower seeds

Instructions

1. Roast vegetables and chickpeas at 425°F for 25 minutes.
2. Cook farro until chewy-tender.
3. Divide farro among 4 containers; top with vegetables and chickpeas.
4. Pack tahini dressing and lemon separately.
5. Refrigerate up to 5 days.

4. Sesame Chicken Soba Bowls

Slurpable soba noodles with sesame-ginger chicken — great cold.

Ingredients

• 8 oz soba noodles, cooked
• 2 cups edamame
• 1 cup shredded carrots
• 1 cucumber, sliced
• 2 cups shredded rotisserie chicken
• Dressing: 1/4 cup soy sauce, 2 tbsp sesame oil, 1 tbsp rice vinegar, 1 tbsp honey, 1 tsp ginger

Instructions

1. Whisk dressing.
2. Toss noodles with half the dressing.
3. Divide among 4 containers with chicken, edamame, carrots, and cucumber.
4. Pack remaining dressing separately.
5. Refrigerate up to 4 days; enjoy cold or room temp.

5. Shrimp Mango Rice Bowls

Sweet-heat shrimp bowls with mango and zesty lime dressing.

Ingredients

• 2 cups cooked jasmine rice
• 1 lb shrimp, sautéed
• 1 cup diced mango
• 1/2 cup shredded red cabbage
• 1/4 cup chopped cilantro
• Dressing: 3 tbsp lime juice, 2 tbsp honey, 1 tbsp fish sauce, 1 tsp sriracha

Instructions

1. Sauté shrimp 3 minutes per side; season with salt.
2. Whisk dressing.
3. Divide rice among 4 containers.
4. Top with shrimp, mango, cabbage, and cilantro.
5. Pack dressing separately; refrigerate up to 3 days.

6. Greek Chicken Couscous Bowls

A 15-minute Greek salad in hearty bowl form.

Ingredients

• 2 cups cooked couscous
• 1 1/2 cups shredded rotisserie chicken
• 1 cup diced cucumber
• 1 cup halved cherry tomatoes
• 1/2 cup crumbled feta
• 1/4 cup chopped olives
• Dressing: 1/4 cup olive oil, 2 tbsp lemon juice, 1 tsp oregano

Instructions

1. Fluff couscous with a fork.
2. Whisk dressing.
3. Divide couscous among 4 containers.
4. Top with chicken, cucumber, tomatoes, feta, and olives.
5. Pack dressing separately; refrigerate up to 4 days.

7. Salmon Wild Rice Power Bowls

Omega-rich salmon bowls with Brussels sprouts and apple crunch.

Ingredients

• 2 cups cooked wild rice blend
• 1 lb salmon fillets, baked and flaked
• 2 cups roasted Brussels sprouts
• 1 apple, diced
• 1/4 cup dried cherries
• Dressing: 3 tbsp olive oil, 1 tbsp apple cider vinegar, 1 tsp Dijon, 1 tsp maple syrup

Instructions

1. Bake salmon at 400°F for 12 minutes; flake.
2. Roast Brussels sprouts 20 minutes.
3. Whisk dressing.
4. Divide rice among 4 containers; top with salmon, sprouts, apple, and cherries.
5. Pack dressing separately; refrigerate up to 3 days.

8. Pesto Chicken Tortellini Bowls

Cheesy tortellini tossed in pesto — the lunch everyone envies.

Ingredients

• 12 oz cheese tortellini, cooked
• 2 cups chopped grilled chicken
• 1 cup halved grape tomatoes
• 1 cup chopped spinach
• 1/2 cup pesto
• 1/4 cup grated parmesan

Instructions

1. Toss warm tortellini with pesto.
2. Divide among 4 containers.
3. Top with chicken, tomatoes, and spinach.
4. Sprinkle with parmesan.
5. Refrigerate up to 4 days; enjoy cold or reheated.

9. Chickpea Tabbouleh Grain Bowls

Bright, herby tabbouleh-style bowls that get better as they sit.

Ingredients

• 2 cups cooked bulgur
• 1 can chickpeas, drained
• 1 cup diced roasted red peppers
• 1/2 cup chopped parsley
• 1/4 cup chopped mint
• 1/3 cup crumbled feta
• Dressing: 1/4 cup olive oil, 3 tbsp lemon juice, 1 clove garlic minced

Instructions

1. Whisk dressing.
2. Toss bulgur, chickpeas, peppers, parsley, and mint with dressing.
3. Divide among 4 containers; top with feta.
4. Refrigerate up to 5 days.
5. Serve cold.

10. Teriyaki Pork Cabbage Bowls

Crunchy cabbage bowls with sweet-savory teriyaki pork.

Ingredients

• 2 cups cooked sushi rice
• 1 lb ground pork, browned with 2 tbsp teriyaki sauce
• 2 cups shredded cabbage
• 1 cup shredded carrots
• 1/4 cup sliced scallions
• 1 tbsp sesame seeds
• Extra teriyaki, to drizzle

Instructions

1. Brown pork and toss with teriyaki sauce.
2. Divide rice among 4 containers.
3. Top with pork, cabbage, carrots, and scallions.
4. Sprinkle with sesame seeds.
5. Refrigerate up to 4 days; drizzle extra teriyaki when serving.

11. Lentil Butternut Squash Bowls

Earthy lentils and sweet squash with tangy goat cheese.

Ingredients

• 2 cups cooked lentils
• 2 cups roasted butternut squash
• 2 cups baby spinach
• 1/2 cup goat cheese crumbles
• 1/4 cup toasted walnuts
• Dressing: 3 tbsp olive oil, 2 tbsp balsamic, 1 tsp maple syrup

Instructions

1. Roast squash at 425°F for 25 minutes.
2. Whisk dressing.
3. Divide lentils among 4 containers.
4. Top with squash, spinach, goat cheese, and walnuts.
5. Pack dressing separately; refrigerate up to 5 days.

12. Italian Chicken Pasta Lunch Bowls

Pesto-Italian pasta salad bowls that hold up all week.

Ingredients

• 8 oz penne, cooked
• 2 cups diced grilled chicken
• 1 cup broccoli florets, blanched
• 1/2 cup sun-dried tomatoes
• 1/4 cup grated parmesan
• Dressing: 1/3 cup Italian dressing + 2 tbsp pesto

Instructions

1. Toss warm penne with Italian dressing and pesto.
2. Divide among 4 containers.
3. Top with chicken, broccoli, and sun-dried tomatoes.
4. Sprinkle with parmesan.
5. Refrigerate up to 4 days; serve cold.

13. Buffalo Chicken Quinoa Bowls

Meal-prep bowls with buffalo chicken, quinoa, crunchy celery, and a light blue cheese drizzle.

Ingredients

• 2 cups cooked quinoa
• 2 chicken breasts, cooked and shredded
• 1/3 cup buffalo sauce
• 2 cups shredded romaine
• 1 cup diced celery
• 1/2 cup shredded carrots
• 1/4 cup light blue cheese dressing
• 2 tbsp crumbled blue cheese

Instructions

1. Toss shredded chicken with buffalo sauce.
2. Divide quinoa among 4 meal-prep containers.
3. Top with chicken, romaine, celery, and carrots.
4. Pack dressing separately.
5. Refrigerate up to 4 days.
6. Microwave 2 minutes; drizzle with dressing and blue cheese.

14. Miso Salmon Rice Bowls

Glazed miso salmon over rice with edamame and cucumber — a protein-packed prep-ahead lunch.

Ingredients

• 4 salmon fillets
• 3 tbsp white miso
• 2 tbsp honey
• 1 tbsp soy sauce
• 2 cups cooked brown rice
• 1 cup shelled edamame
• 1 cucumber, sliced
• 1 tbsp sesame oil
• Sesame seeds

Instructions

1. Whisk miso, honey, and soy sauce; coat salmon.
2. Broil 8 to 10 minutes until caramelized and flaky.
3. Divide rice among 4 containers; add salmon.
4. Add edamame and cucumber; drizzle with sesame oil.
5. Sprinkle with sesame seeds; refrigerate up to 3 days.
6. Reheat gently or enjoy at room temperature.