30 BEST Weight Loss Meal Prep Lunches

Best Weight Loss Meal Prep Lunches

Find the 30 Best Weight Loss Meal Prep Lunches 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.

Healthy Recipes : Easy Lunch Recipe...
Healthy Recipes : Easy Lunch Recipes for Weight Loss
Best Weight Loss Meal Prep Lunches

We’ve even included lots of “no cook” healthy weight loss lunch recipes, and copycat recipes from your favorite take out lunch spots.

Each of the meal prep lunches for weight loss come with a printable recipe card, nutrition, and tips to cut more carbs, add more protein, and make the most out of your lunches.

The 30 Best Weight Loss Meal Prep Lunches are all low calorie, high protein, and packed with metabolism boosting ingredients!

30 Best Weight Loss Meal Prep Lunches

All of these meal prep weight loss lunches are high in nutrition and low in calories.

We picked high protein recipes, and found you meal prep lunches that will fill you up and keep you full for hours.

The Best Meal Prep Lunch Ideas

These meal prep lunch ideas are all low calorie and healthy. Click on the photo or the recipe card to find the recipe… Plus a printable recipe card for each of the healthy lunch meal prep recipes below!

10 Healthy Tortilla Wraps (10 Recipes!)

These 10 lunch meal prep 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.

Best Weight Loss Meal Prep Lunches

With 10 lunch prep meal ideas to choose from, we know you’ll find a favorite in here.

The BEST Healthy Tortilla Wraps
To make these tortilla wrap recipes extra easy, each recipe is 1 serving. You can use the 1X, 2X, 3X buttons below to double or triple the servings and ingredients.
These healthy tortilla wraps for lunch travel well. Making them great healthy lunch wraps for work.
Be sure to see the "BONUS WRAPS" below for more popular Lose Weight By Eating lunch wraps!
Check out this recipe
5 Tortilla Wrap Recipes for Lunch

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!

Teriyaki Turkey Meatball Meal Prep for Lunch

You can opt for ground turkey, chicken, or even beef when making these meal prep lunches for weight loss.

Teriyaki Turkey Meatball Meal Prep Lunch (LOW CALORIE)
These homemade meal prep lunches are just 345 calories and take just 30 minutes to make (no matter how many you make!)
Try this asian meatball meal prep lunch for work this week… you'll love the yummy flavors and the way this meal prep lunch fills you up.
This teriyaki turkey meatball meal prep lunch also makes great meal prep dinners! So stock up and freeze extras! As a bonus, you don't even need to cook the broccoli as it will steam in the container when you reheat!
Check out this recipe
Teriyaki Turkey Meatball Meal Prep for Lunch

Protein Packed 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… You certainly have the calories to do so.

Meal Prep Salad Jar Recipes

These protein packed weight loss lunch recipes are great for work, or home. You can use a jar or a meal prep container.

LOW CALORIE Meal Prep Salad Jars
These meal prep salad jars are just 293 calories, vegetarian, and have over 15g of protein!
You can easily boost protein even more and add in some feta cheese, or for non vegetarians – some shredded chicken.
Special Tip: The key to a great meal prep salad jar, is keeping the crunch. Which means you want to add the items with the most crunch (bell peppers, cucumbers, radishes, celery) in first. They will marinate in the salad dressing and create a barrier to keep the lettuce crispy.
Check out this recipe
Meal Prep Salad Jar Recipes

Mexican Chicken Protein Bowls

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!

Meal Prep Mexican Chicken Protein Bowls

These meal prep recipes with chicken are filling and delicious. And so easy to take to work or school!

Chicken Taco Bowls Meal Prep (333 CALORIES)
This meal prep Mexican Chicken Protein bowls are just 333 calories, and have 39.4g of protein!
Use this recipe card to choose your number of servings. This recipe will make 3 servings, but you can easily double or triple the recipe by clicking the 2X and 3X buttons below.
If you want to lower the carbs, you can swap out the rice, for frozen cauliflower rice.
Check out this recipe
Meal Prep Mexican Chicken Protein Bowls

No Cook Turkey Spinach Wraps

These no cook recipes for weight loss meal prep are 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!

Healthy Turkey Spinach Wrap Recipe

Plus, these weight loss meal prep recipes come with 5 different spreads. So you can pick your favorite, or switch it up each week.

Turkey Spinach Wraps (LOW CALORIE)
This Healthy Turkey Spinach Wrap Recipe is the perfect "No-Cook" lunch! It's easy to take with you to work, and comes with 5 different low calorie smears to keep your tastebuds happy all week (or month!)
At just 446 calories for this HUGE turkey wrap, you'll be full and satisfied for hours. It has OVER 27g of protein, healthy fats, and is even low sugar!
Special Tip: You can swap the turkey out for chicken, ham, even roast beef!
Check out this recipe
Healthy Turkey Spinach Wrap Recipe

Protein Packed Chickpea Salad (No Cook Meal)

We 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.

Healthy Recipe for Chickpea Salad

You can easily add more protein to this salad. Make these salads into meal prep recipes with chicken, or add in tofu, turkey… whatever you fancy.

Vegetarian Salad with Protein
This vegetarian recipe for chickpea salad is the perfect packed lunch salad! Plus, it has 17.8 grams of protein!
You can easily toss this recipe together and take it to work. This vegetarian salad with protein is also a great side dish for any dinner!
Take this easy lunch salad with you for yummy a protein packed lunch salad that costs less than $3!
Check out this recipe
Healthy Recipe for Chickpea Salad

Chicken Quinoa Slaw

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!

Meal Prep Crunchy Chicken Quinoa Slaw

We love meal prep recipes chicken based, and these are packed full of flavor and nutrition! They will keep you full for hours, and naturally boost metabolism too.

Chicken with Quinoa Salad Meal Prep Recipe
This meal prep chicken quinoa slaw recipe is just 355 calories, and can be made in 30 minutes or less!
Use this recipe card to choose your number of servings. This recipe will make 3 servings, but you can easily double or triple the recipe by clicking the 2X and 3X buttons below.
This chicken and quinoa salad is best cold, but if you prefer it hot, see the note below on keeping the slaw separate.
Check out this recipe
Meal Prep Crunchy Chicken Quinoa Slaw

Vegan Buddha Bowls

For another quinoa based meal prep lunch to lose weight, this vegan buddha bowl is great. We 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.

Vegan Buddah Bowl Recipe

As you can see below, we have supplied you with some optional protein add ins for this healthy meal prep lunch.

Vegan Buddah Bowl Recipe {Plus Low Calorie Dressing}
This Vegan Buddha Bowl Recipe comes with a vegan, no oil dressing, and a quinoa cooking guide!
For just 376 calories (439 calories with the dressing) you can enjoy this healthy, vegan Buddha bowl. It's filling and delicious, and lacked full of healthy vegan ingredients.
Add Some Protein:
– 1/2 cup shredded chicken
– 1 can of tuna (in water) drained
– 1/2 cup crumbled and browned tofu
Check out this recipe
Vegan Buddah Bowl Recipe

No Cook Smoked Salmon Wraps

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!

Healthy Lunch Wrap Recipe

If you’re not a fan of smoked salmon, chicken will work well here too. We just love this omega packed meal prep lunch box recipe!

Smoked Salmon and Chickpea Sandwich Wrap
This smoked salmon sandwich wrap recipe is just 298 calories!
Try this healthy lunch wrap with chickpeas… you can swap out the salmon for sliced turkey if you're not a salmon fan.
The dill cream cheese spread (included!) goes great with the salmon, but you can swap out the salmon for avocado, chicken, or just remove it and add more chickpeas.
Check out this recipe
Healthy Lunch Wrap Recipe

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.

Healthy Vegan Rice Bowls

With healthy veggies and fats, these weight loss healthy lunch ideas are some of the best meal prep recipes for weight loss.

Low Calorie Vegan Bowl Recipe
These vegan rice bowls are just 438 calories and super filling with rice, veggies, and healthy fats.
You'll even find a healthy rice bowl sauce recipe!
And you can made these healthy rice bowls as weekly meal prep… the low calorie vegan rice bowl recipe will hold in the fridge for up tp 5 days, and make wonderful "take to work" lunches!
Check out this recipe
Healthy Vegan Rice Bowls

Greek Chicken Protein Boxes

One of our 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.

Greek Chicken Meal Prep Recipe Best Weight Loss Meal Prep Lunches

You can cut more calories and carbs by swapping out the rice for cauliflower rice. This easy lunch meal prep is very versatile.

Meal Prep Greek Chicken Salad Bowls
This Greek Chicken Meal Prep Recipe is just 308 calories and can be made in 30 minutes or less… no matter how many meal prep lunches you choose to make!
There may seam to be a lot of ingredients below… but if you take a close look you'll be using the lemon, cucumber, garlic salt, and dill in several ways. But you'll only need 1 lemon, 1 cucumber etc, for the entire recipe!
Try clicking the 2x and 3x buttons below, they will double and triple the ingredients for you, so you can make 3, 6, or 9 meal prep lunches at once.
Check out this recipe
Greek Chicken Meal Prep Recipe

Creamy Chicken Stew

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!

Creamy Chicken Stew in Crockpot

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!

Creamy Chicken Soup in Slow Cooker {LOW CALORIE}
This creamy chicken stew in crockpot is just 138 calories per cup, and so delicious!
You can make this creamy chicken soup in a slow cooker, or on the stove top. Directions for both methods have been included.
And should you want to skip the wine, we have given a modification for that as well. If you don't want to buy a full bottle of wine, you can get a can of wine (I like Creamery Chardonnay).
Check out this recipe
Creamy Chicken Soup in Slow Cooker

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.

Strawberry Spinach Salad Recipe with Chicken Best Weight Loss Meal Prep Lunches

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.

Healthy Strawberry Spinach Salad with Chicken
This low calorie strawberry spinach salad with chicken is just 188 calories!
The healthy strawberry salad with chicken below is easy to make, and is a wonderful main course for lunch or dinner.
Check out this recipe
Healthy Strawberry Spinach Salad Recipe with Chicken

Vegan Sandwich Wrap

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.

vegan sandwich wrap recipe

If you prefer to add in some added protein, leftover shredded chicken, tofu, or even some deli meat are great in this meal prep lunch recipe.

Low Calorie (VEGAN) Lunch Wrap Recipe
This vegan sandwich wrap recipe is just 272 calories and so filling!
You can make this no cook vegan lunch wrap in just 5 minutes, and it makes a great lunch box meal.
Try this healthy deli wrap recipe for lunch on the go, or at home.
Check out this recipe
vegan sandwich wrap recipe

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.

Teriyaki Chicken Meal Prep Recipe Best Weight Loss Meal Prep Lunches

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.

Healthy Teriyaki Chicken Meal Prep for the Week
This easy Teriyaki Chicken Meal Prep Recipe is just 392 calories and can be made in just 30 minutes (no matter how many servings you make!)
Making teriyaki chicken meal prep for the week is a great way to ensure you have healthy, flavorful lunches you'll look forward to eating… Plus it's also a great way to save money and time!
This healthy chicken teriyaki meal prep lunch has lots of protein (OVER 41 grams!) and healthy carbs to keep you full, for hours. You can cut the carbs (should you desire) by swapping out the rice for cauliflower rice.
Check out this recipe
Teriyaki Chicken Meal Prep Recipe

Thai Curry Lentil Soup

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.

We like to have 2-3 cups of this vegan soup, and sometimes even splurge with a slice of rustic bread or a dinner roll.

Curried Lentil Soup in Slow Cooker

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!

Crockpot Thai Curry Lentil Soup
This easy curried lentil soup in slow cooker recipe is just 166 calories per cup, and vegan!
Making crockpot curry lentil soup has never been easier… or more flavorful! Plus we've supplied you with extra toppings to jazz up your homemade lentil soup.
Check out this recipe
curried lentil soup in a slow cooker

Skinny Copycat Burrito Bowls

These burrito bowls are just 399 calories and have 34.8g of protein!

We got these lunch meal prep ideas from Chipotle, we cut 100’s of calories and turned it into a healthy weight loss lunch meal prep recipe.

Healthy Chicken Burrito Bowl Recipe Best Weight Loss Meal Prep Lunches

You can cut more calories and carbs by swapping out the rice for our amazing Cilantro Lime Cauliflower Rice.

Healthy “Copycat” Chipotle Burrito Bowls
These healthy chicken burrito bowls are just 399 calories and super filling!
Skip the high calorie Chipotle burrito bowls, and try this healthy Mexican bowl recipe instead.
Comes with lots of toppings, and tips on how to make this a meal prep recipe too.
Check out this recipe
Healthy Chicken Burrito Bowl Recipe

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!

Healthy Vegetarian Meal Prep Recipe

Of course you can add in some chicken and make these meal prep recipes chicken packed for added protein… But we like to include lots of vegetarian options just in case.

Vegetarian Meal Prep Lunch for Work {LOW CALORIE}
This healthy vegetarian meal prep recipe is just 297 calories, and has 15.2 grams of protein!
Try this vegetarian meal prep lunch for work, or for home… It's best served cold, making it the best vegetarian meal prep lunch box recipe!
We thinned out the balsamic dressing… because the quinoa will soak it all up. You can skip adding the water, but it really does help distribute the flavors without adding more calories.
Check out this recipe
Healthy Vegetarian Meal Prep Recipe

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.

Healthy Taco Salad Recipe Best Weight Loss Meal Prep Lunches

Plus, this easy meal prep weight loss lunch has 34.2g of protein… and we found you some protein chips for it too (link in recipe)!

The BEST Healthy Taco Salad Recipe
This Healthy Taco Salad Recipe can be made with beef, turkey, chicken, or even vegan! Making the 364 calorie salad great for all diets!
We even found you some protein chips to add to the salad should you desire the crunch without the guilt!
Special Tip: This Mexican Salad makes a great meal prep lunch or dinner! So make extras and store servings for lunches and dinners this week. Just add the avocado and dressing at the last minute to avoid browning and soggy salads.
Check out this recipe
Healthy Taco Salad Recipe

Low Calorie Steak Sandwiches

Ok… so if you were wondering “where’s the beef” we 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!)

Healthy Steak Sandwich Recipe Best Weight Loss Meal Prep Lunches

We offer 5 sauces to go with these lunch prep meal ideas, so you can opt for spicy, or mild and everywhere in-between.

Healthy Steak Sandwiches (PLUS 5 SAUCES)
This healthy steak sandwich recipe is just 283 calories, and comes with 5 low calorie steak sandwich sauces!
We like to use leftover steak to make these sandwiches. But just incase you don't have any, we've supplied you with an easy sirloin steak recipe.
Special Tip: You can cut calories, carbs, and sugar by using the keto friendly buns we supplied below!
Check out this recipe
Healthy Steak Sandwich Recipe

Vegan Millet Salad

And one more for our beloved vegan readers… Our 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.

Vegan Salad with Millet Best Weight Loss Meal Prep Lunches

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!

Healthy Vegan Salad with Millet
This low calorie vegan millet salad recipe is just 407 calories, and is packed full of protein (15.9g!)
Making a vegan salad hearty and satisfying is all about the grains… and millet is often underused.
Millet is wonderful for balancing hormones, to assist in weight loss and weight maintenance. And it's gluten-free too.
Check out this recipe
Vegan Salad with Millet

Printable Guide for the 10 Best Weight Loss Meal Prep Lunches

These 30 Best Weight Loss Meal Prep Lunches all have printable recipe cards, nutrition labels, shopping lists, and more to make meal prepping your lunches easy and fun.

Click on the recipes you desire below, and you’ll find everything you need to make the yummy meal prep lunch recipe.

We’ve include more meal prep recipe below (in the What to Read Next section) so keep scrolling…

Best Weight Loss Meal Prep Lunches

30 Best Meal Prep Lunches for Weight Loss

Lose Weight By Eating
These 30 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 mins
Cook Time 0 mins
Total Time 5 mins
Course lunch
Cuisine American
Servings 1 meal
Calories 250 kcal

Instructions
 

  • 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.

Nutrition

Serving: 1lunchCalories: 250kcal
Keyword lunch, meal prep
Tried this recipe?Let us know how it was!

What to Read Next:

Lose Weight By Eating Cookbooks

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