30 Best Lunch Meal Prep Ideas for Weight Loss

Best Weight Loss Meal Prep Lunches

Find the 30 Best Lunch Meal Prep Ideas for Weight Loss here! All are low calorie, high protein, and packed with fat burning ingredients! From meaty meal prep lunches, to vegan and vegetarian meal prep lunch ideas. I’ve even included lots of “no cook” healthy weight loss lunch recipes, and copycat recipes from your favorite take out lunch spots.

Best Weight Loss Meal Prep Lunches

30 Best Lunch Meal Prep Ideas for Weight Loss

1. Low Calorie Meal Prep Tortilla Wraps (10 Recipes!)

These 10 Lunch Wrap Recipes are filling and easy to make. Many are “no cook” meal prep recipes too! Each is under 500 calories, and travels well for a meal prep lunch for work or school. Plus, you’ll find vegan and vegetarian options as well a meaty lunch wraps. With 10 lunch prep meal ideas to choose from, I know you’ll find a favorite in here.

2. Low Calorie Meal Prep Teriyaki Turkey Meatball Lunches

These meal prep lunch boxes are just 345 calories and can be made with rice, or low carb cauliflower rice! Packed with flavor, these make ahead meal prep lunches for work or school will curb cravings. And these healthy lunches will keep you full for hours while boosting metabolism! You can opt for ground turkey, chicken, or even beef when making these meal prep lunches for weight loss.

3. Low Calorie Protein Packed Meal Prep Salad Jars

These vegetarian meal prep lunches are just 293 calories! Plus they have 15g of protein! You can add in more protein (chicken, tofu, etc) to boost the protein in these meal prep lunch recipes. These protein packed weight loss lunch recipes are great for work, or home. You can use a jar or a meal prep container.

4. Healthy Mexican Chicken Protein Bowls for Weight Loss

At just 333 calories, these meal prep lunch box recipes are sure to fit within your daily calorie goals. Plus, they have 39.4g of protein! These meal prep recipes chicken bowls are filling and delicious. And you could cut more calories and carbs with cauliflower rice! These meal prep recipes with chicken are filling and delicious. And so easy to take to work or school!

5. Low Calorie No Cook Meal Prep Turkey Spinach Wraps

This no cook weight loss meal prep is easy to make and perfect for work or school lunches! At just 446 calories and 27.6g of protein, this healthy lunch weight loss recipe will keep you full for hours. It’s a big meal! Plus, these weight loss meal prep recipes come with 5 different spreads. So you can pick your favorite, or switch it up each week.

6. Low Calorie High Protein Chickpea Salad (No Cook Meal)

I love no cook lunch meal prep ideas, and this one is fantastic for easy and fast meal prepping! At just 462 calories and 17.8g of protein, this vegetarian meal prep lunch is packed full of good for you ingredients that will keep you full for hours. You can easily add more protein to this salad. Make these salads into meal prep recipes with chicken, or add in tofu, turkey.

7. Healthy Meal Prep Chicken Quinoa Slaw for Weight Loss

These chicken meal prep recipes are great for work or school. And at just 355 calories, great meal prep for weight loss too! If you want to cut some meal prepping time, get a rotisserie chicken from the store and add in shredded chicken to these meal prep lunch boxes! I love chicken based meal prep recipes, and these are packed full of flavor and nutrition! They will keep you full for hours, and are naturally boost metabolism too.

8. Low Calorie Vegan Buddha Bowls for Weight Loss

For another quinoa based meal prep lunch to lose weight, this vegan buddha bowl is great. I even supplied you with protein add ins for this healthy lunch meal prep recipe! For just 439 calories, you get a BIG lunch packed full of metabolism boosting ingredients.

9. Low Calorie No Cook Smoked Salmon Wraps for Weight Loss

These meal prep wraps are just 298 calories and have 23.7g of protein! Best of all, you can make these easy meal prep lunches in just 5 minutes, as they are a “no cook” meal If you’re not a fan of smoked salmon, chicken will work well here too. I just love this omega packed meal prep lunch box recipe!

10. Low Calorie Meal Prep Vegan Rice Bowls

Don’t let the vegan aspect fool you, these rice bowls are huge, and packed full of ingredients to keep you full until dinner! At just 438 calories for 3 cups, this meal prep lunch for work will satisfy your hunger and naturally boost your metabolism. With healthy veggies and fats, these weight loss healthy lunch ideas are some of the best meal prep recipes for weight loss.

11. Low Calorie High Protein Greek Chicken Meal Prep Boxes

One of my favorite meal prep lunch ideas are these greek chicken boxes. At just 308 calories and 36.1g of protein, these healthy meal prep lunches are great for weight loss. You can cut more calories and carbs by swapping out the rice for cauliflower rice. This easy lunch meal prep is very versatile.

12. Low Calorie High Protein Creamy Chicken Stew for Weight Loss

When the weather turns cold, it’s nice to indulge on a hearty stew. This work lunch meal prep can easily be reheated at work, and will warm you up while it fills you up! At just 138 calories per cup, you can have 3 cups (and that’s a BIG portion!) for just 414 calories! Each cup of this healthy weight loss lunch has 17g of protein (51g if you have 3 cups)! That’s a high protein lunch meal prep recipe to keep you full and satisfied for hours!

13. Low Calorie Meal Prep Strawberry Chicken Spinach Salad

This quick and easy weight loss lunch idea is packed with flavor, and is just 188 calories (clearly you’ll need 2 servings). You can use rotisserie chicken, or leftover chicken for this easy weight loss lunch. And you can use blue cheese, feta, or goat cheese. Packed with 14.8g of protein per serving, these healthy meal prep recipes are great for weight loss and for keeping you full and satisfied for hours.

14. Healthy Meal Prep Vegan Sandwich Wraps for Weight Loss

At just 272 calories, these healthy recipes for weight loss lunch will help you stay within your calorie budget. Packed with metabolism boosting ingredients to help you burn fat faster, these lunch wraps are great for both weight loss and weight maintenance. If you prefer to add in some extra protein, leftover shredded chicken, tofu, or even some deli meat are great in this meal prep lunch recipe.

15. Low Calorie Teriyaki Chicken Weight Loss Lunches

This teriyaki chicken meal prep lunch boxes are just 392 calories and have over 41g of protein! You can swap out the rice for cauliflower rice to cut more calories and carbs if you like. But this best weight loss lunch is perfectly balanced to keep you full and burn more fat. These meal prep lunches for work or school are packed full of flavor. And with all the filling ingredients, you’ll be satisfied until dinner.

16. Low Calorie Thai Curry Lentil Soup for Weight Loss

Another yummy soup that’s perfect for meal prep lunches, this Thai Curry soup is filling and delicious. And perfect for weight loss at just 166 calories per cup. I like to have 2-3 cups of this vegan soup, and sometimes even splurge with a slice of rustic bread or a dinner roll. Watch out, if you heat this up at work, everyone will want a bite. This weight loss meal prep lunch smells amazing, and tastes even better!

17. Low calorie High Protein “Copycat” Burrito Bowls

These burrito bowls are just 399 calories and have 34.8g of protein! I got these lunch meal prep ideas from Chipotle, I cut 100’s of calories and turned it into a healthy weight loss lunch meal prep recipe. You can cut more calories and carbs by swapping out the rice for our amazing Cilantro Lime Cauliflower Rice.

18. Healthy Meal Prep Vegetarian Quinoa Caprese Lunches

To keep meal prep ideas healthy, we lean on whole ingredients like quinoa, mozzarella, and tomatoes. These delicious meal prep lunch ideas are just 297 calories with 15.2g of protein, for a vegetarian meal! Of course you can add in some chicken and make these meal prep recipes chicken packed for added protein. But I like to include lots of vegetarian options just in case.

19. Low Calorie Meal Prep Taco Salad Bowls

These taco salad bowls are the best meal prep lunches. You will be so excited come lunch time knowing you have a protein packed salad waiting for you in the fridge! At just 364 calories, you can make this meal prep lunch with any meat (or tofu- there’s a taco tofu option in there!) you like in this recipe. Plus, this easy meal prep weight loss lunch has 34.2g of protein, and I found you some protein chips for it too (link in recipe)!

20. Low Calorie Meal Prep Steak Sandwiches for Lunch

If you were wondering “where’s the beef” I have you covered (this and the last recipe) but there is something about leaving the best for last, or close to it at least. These steak sandwiches should come with a warning label, warning you will want to marry this sandwich. And at just 283 calories you can enjoy them without guilt (and maybe with some chips!) With 5 sauces to go with these lunch prep meal ideas, so you can opt for spicy, or mild and everywhere in-between.

21. Healthy Meal Prep Vegan Millet Salad for Weight Loss

And one more for our beloved vegan readers. My famous Hormone Balancing Millet Salad. If you have weight issues due to hormones, this salad should be worked into your diet weekly. And for the non vegan readers, yes you can add in some chicken or leftover slices steak. This weight loss salad is amazing for regulating your hormones and helping you shed weight fast. It’s perhaps the best weight loss meal prep recipe ever!

30 Best Lunch Meal Prep Ideas for Weight Loss

Best Weight Loss Meal Prep Lunches

30 Weight Loss Meal Prep Lunches

Lose Weight By Eating
These Meal Prep Lunches for Weight loss are all under 500 calories, packed with protein, and filled with fat burning ingredients.
Each metabolism boosting meal prep lunch comes with a shopping list, printable recipe card, and nutrition label.
Special Tip: Just click the link for the recipe you want below, and it will bring you to the recipe card, shopping list, nutrition label and more.
5 from 1 vote
Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Course lunch
Cuisine American
Servings 1 meal
Calories 250 kcal


  • Pick 2-3 Meal Prep Lunch Recipes
  • Click the link for the recipe (you can print it out in a recipe card too!)
  • Get meal prepping, and enjoying these yummy meal prep lunches for weight loss.


Serving: 1lunchCalories: 250kcal
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About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

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Article History:

  • Originally written and published August 30, 2022 by Audrey Johns
  • Most recent update on November 29, 2023 by Audrey Johns