Using stellar lunch meal prep ideas saves time, and helps you make healthier choices. It’s a game-changer for anyone looking to take control of their nutrition or manage a busy schedule. 

At Berry Street, we make talking to a virtual Registered Dietitian easy, guiding you with expert meal prep strategies that best fit your lifestyle.

In this article, we’ll share 5 creative lunch meal prep ideas to make on Sunday, making your meal prep hours effortless and enjoyable.

5 Meal Prep Lunch Ideas To Make On Sunday

Meal prepping is the key to simplifying your week, reducing stress, and staying on track with your nutrition goals. 

Here are 5 delicious ideas to prepare on Sunday and start your week on a high note:

1. Garlic Parmesan Kale Pasta

Garlic Parmesan Kale Pasta is a savory, nutrient-packed, vegan-friendly pasta dish that’s perfect for meal prepping. 

It offers bold flavors and a balance of healthy ingredients to transform your regular lunchtime menu.

Ingredients:

• ¼ cup olive oil

• ¼ cup lemon juice

• 3 cloves minced garlic

• ½ tbsp dried oregano

• ½ tsp salt

• freshly cracked pepper

• 1.5 lbs boneless, skinless chicken thighs or breasts

• 2 cups cooked pasta of your choice

• 2 cups of kale

In a large bowl or zip-top bag, mix the olive oil, lemon juice, garlic, oregano, salt, and pepper to create a marinade. Place the chicken inside, coating thoroughly and letting it marinate between 30 minutes and 8 hours. 

When you’re ready, cook the chicken in a skillet over medium heat for 5-7 minutes per side until it’s browned and fully cooked. You can saute the kale or add it fresh! We always recommend massaging the kale before eating to remove the bitter taste. Finally, let the chicken rest before slicing and pairing it with the cooked pasta and kale

Rich in protein and heart-healthy ingredients, this pasta dish with garlic, parmesan cheese, kale and chicken is a filling meal prep choice. Moreover, the National Institutes of Health asserts that garlic in particular can support cardiovascular health.

As such, our investigation demonstrated that this recipe can be tailored by a vegetarian dietitian or cardiac dietitian to fit your caloric needs, either through adding more veggies or adjusting the protein portion accordingly.

2. Roasted Vegetable Couscous and Garlic Herb Baked Chicken And Chickpeas

Dining on Roasted Vegetable Couscous gives you a colorful, plant-based dish that’s an ideal vegan lunch meal prep option during your lunch hour.

Ingredients:

Roasted Vegetable Couscous:

• 4 Roma tomatoes

• 2 (20 oz) zucchinis

• 1 bell pepper 

• 1 red onion 

• 4 cloves peeled garlic

• 2 tbsp olive oil 

• 2 pinches salt and pepper 

• 1 cup couscous 

• 1½ cups vegetable broth

• 1 cup chopped parsley

Garlic Herb Baked Chicken Breast or Garlic Herb Chickpeas:

• 2 boneless, skinless chicken breasts or 2 cans (15 oz) chickpeas

• 2 tbsp butter at room temperature, option for vegan butter

• 1 tsp dried parsley 

• ½ tsp dried oregano 

• ½ tsp dried basil 

• ½ tsp garlic powder 

• ½ tsp onion powder 

• ½ tsp salt 

• ½ tsp pepper

Optional Dressing:

• ½ cup Ranch dressing

Roast the tomatoes, zucchini, pepper, and onion with olive oil, salt, and pepper at 400°F in the oven for 45 minutes, stirring occasionally. 

Cook the couscous in vegetable broth on the stovetop at medium heat until it becomes fluffy. Finally, cook the couscous with roasted vegetables from the oven and add an optional protein like chickpeas for a vegan or vegetarian option, or chicken for a hearty, flavorful dish.

We've found from trying out this recipe that this couscous dish is high in antioxidants, fiber, and plant-based protein. It can promote digestive health and immune support, as recommended by a vegan dietitian.

‘Registered Dietitians near me’ at Berry Street can personalize these ideas into a stellar lunch meal plan that fits your unique needs and goals. 

Let us make eating well easier for you!

3. Easy French Dip Sliders

These Easy French Dip Sliders are a comforting lunch classic sporting a host of flavorful ingredients.

Ingredients:

Sliders:

• 2 tbsp softened and unsalted butter 

• 12-count whole grain soft rolls

• 1 lb deli roast beef

• 12 slices divided provolone cheese

• 1½ cups fried French onions (optional)

  
  

Au jus Butter: 

• 8 tbsp unsalted butter

• 1 packet divided au jus mix

• 1 tsp Worcestershire sauce

• 1 tbsp sesame seeds

• ¾ tsp dried and minced garlic

• ½ tsp onion powder

Preheat the oven to 350°F and butter a 9x13-inch pan. Slice the whole grain rolls horizontally, layering the bottom half with cheese, roast beef, and optional onions, then place the other half of the rolls on top. 

In a separate bowl, mix the melted butter, au jus mix, Worcestershire sauce, sesame seeds, garlic, and onion powder, brushing generously over the rolls afterwards. 

Bake the sliders uncovered for 15-20 minutes in the oven until golden brown on top and the cheese has melted. Serve warm with the au jus for dipping afterwards. We encourage serving with a side of veggies like celery sticks.

When we tried it out, we found that these delectable sliders contain protein for muscle repair while the Grains & Legumes Nutrition Council reports that the presence of whole grains in the recipe can provide you with sustained energy. 

It comes highly recommended by a sports dietitian on our team as this version of the original recipe also contains lower volumes of sodium.

Moreover, a gut health dietitian can work alongside sports dietitians by adjusting the ingredients to include more fiber for a balanced plan just for you.

4. Gnocchi Caprese Salad

This dish is a refreshing twist on a classic Caprese salad, making it the ultimate option for lunch in the summer time.

Ingredients:

• 1 lb package gluten-free gnocchi

• 2 cups diced cherry tomatoes

• 2 cups diced and marinated mozzarella

• 1 large handful of thinly sliced fresh basil

• 1 tsp salt

• ¾ tsp pepper

• balsamic reduction for drizzling