Healthy Lunches for Work Meal Prep

Name: Healthy Lunches for Work Meal Prep
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 2 cups quinoa, rinsed; 4 cups vegetable broth; 1 can chickpeas, drained and rinsed; 2 cups mixed vegetables (bell peppers, carrots, broccoli); 1 cup cherry tomatoes, halved; 4 tablespoons olive oil; Salt and pepper to taste; 1/4 cup tahini; 2 tablespoons lemon juice; 1 tablespoon maple syrup; Water to thin

Highlighted under: Healthy & Light

Enjoy nutritious and delicious meals that keep you energized throughout your workday with these healthy lunch recipes.

Created by

Rosie Mitchell

Last updated on 2026-01-04T11:04:13.231Z

This meal prep recipe is designed for busy individuals who want to maintain a healthy diet without sacrificing flavor. Each meal is packed with nutrients, making it a great choice for lunch at work.

        Why You'll Love This Recipe
        Balanced meals that fuel your day
Easily customizable with your favorite ingredients
Saves time and money with prepped lunches

      

Meal Prep Made Easy

Meal prepping can seem daunting at first, but with the right plan and recipes, it becomes a breeze. This Healthy Lunches for Work Meal Prep recipe simplifies the process by using versatile ingredients and straightforward cooking techniques. With just a few steps, you can create balanced meals that not only taste great but also keep you satisfied throughout your busy workday.

By dedicating a couple of hours each week to meal prep, you can save yourself time during the week. Instead of reaching for unhealthy snacks or takeout, you'll have nutritious lunches ready to grab and go. Plus, this recipe allows for easy customization, so you can switch up the ingredients based on your preferences or what you have on hand.

Nutritional Benefits

This recipe is packed with nutrients from whole foods, making it an excellent choice for anyone looking to maintain a healthy lifestyle. Quinoa is a complete protein, meaning it contains all nine essential amino acids, and it is also high in fiber, which aids in digestion and keeps you full longer. The chickpeas add additional protein and fiber, making this meal satisfying and energizing.

The mixed vegetables not only provide a variety of vitamins and minerals but also add vibrant colors and textures to your lunch. Incorporating a wide range of vegetables ensures that you are getting a good mix of nutrients while keeping your meals interesting and flavorful.

Customizing Your Meal Prep

One of the best aspects of this recipe is its flexibility. While the base ingredients are healthy and delicious, feel free to swap in your favorite vegetables or proteins based on the season or your cravings. For example, roasted sweet potatoes or grilled chicken can easily be added for extra flavor and nutrition.

You can also experiment with different dressings to keep things fresh. Try adding herbs, spices, or different types of oils to the tahini dressing for a unique twist. The goal is to create meals that are not only nutritious but also enjoyable, so don't hesitate to get creative!

Ingredients

Gather the following ingredients to prepare your healthy lunches:

Base Ingredients

2 cups quinoa, rinsed
4 cups vegetable broth
1 can chickpeas, drained and rinsed
2 cups mixed vegetables (bell peppers, carrots, broccoli)
1 cup cherry tomatoes, halved
4 tablespoons olive oil
Salt and pepper to taste

Dressing

1/4 cup tahini
2 tablespoons lemon juice
1 tablespoon maple syrup
Water to thin

Make sure to store your meal prepped lunches in airtight containers for freshness.

Instructions

Follow these steps to prepare your healthy lunches for the week:

Cook the Quinoa

In a medium pot, combine quinoa and vegetable broth. Bring to a boil, reduce heat, cover, and simmer for 15 minutes or until liquid is absorbed. Fluff with a fork and set aside.

Prepare the Vegetables

In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the mixed vegetables and sauté for about 5-7 minutes until tender. Season with salt and pepper.

Combine Ingredients

In a large bowl, combine cooked quinoa, sautéed vegetables, chickpeas, and cherry tomatoes. Drizzle with remaining olive oil and mix well.

Make the Dressing

In a small bowl, whisk together tahini, lemon juice, maple syrup, and enough water to reach desired consistency. Season with salt to taste.

Assemble the Meals

Divide the quinoa mixture into four meal prep containers and drizzle the dressing over each. Seal and refrigerate.

Enjoy your healthy lunches throughout the week!

Pro Tips

Feel free to swap out vegetables based on what's in season or your personal preferences.

Storing Your Meal Prep

Proper storage is key to keeping your meal prep fresh and tasty throughout the week. Make sure to use airtight containers to prevent any moisture or air from spoiling your meals. Glass containers are a great option as they are durable and microwave-safe, making reheating a breeze.

When storing your meals, consider separating the dressing from the quinoa and vegetable mixture. This will help keep everything fresh and prevent sogginess. Simply add the dressing right before you're ready to eat, ensuring your lunches maintain their delightful flavors and textures.

Reheating Tips

When it's time to enjoy your meal prep, reheating is simple. If you're at work, a microwave is typically the easiest option. Just transfer your meal to a microwave-safe dish, cover it to retain moisture, and heat for 1-2 minutes, stirring halfway through to ensure even heating.

For those who prefer a crispy texture, consider reheating your meals in an oven or toaster oven. Spread the quinoa and vegetable mixture on a baking sheet and heat at 350°F (175°C) for about 10 minutes. This method can help revive the meal's freshness and add a delightful crunch!

Questions About Recipes

→ Can I freeze these meals?

Yes, you can freeze the quinoa and vegetable mixture, but it's best to keep the dressing separate until you're ready to eat.

→ How long will these meals last in the fridge?

These meal prep lunches will last up to 5 days in the refrigerator.

→ Can I use brown rice instead of quinoa?

Absolutely! Brown rice can be used as a substitute, but cooking times may vary.

→ Is this recipe vegan-friendly?

Yes, all ingredients used in this recipe are plant-based and vegan.