Office Lunch Meal Prep: 5 Lunch Boxes + Easy Dinners
Bringing lunch to work saves money and avoids the daily sandwich. This plan cooks two big preparations on Sunday that become varied lunch boxes, and each weekday dinner makes an extra portion for the next day. Weekend meals are relaxed.
Your 7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Overnight oats prepared Sunday | Lunch box: chicken, quinoa and roasted vegetable bowl | Pasta with pesto, cherry tomatoes and mozzarella (make one extra portion) |
| Tuesday | Yogurt with granola | Lunch box: pesto pasta salad (from Monday dinner) | Chili con carne with rice (make one extra portion) |
| Wednesday | Overnight oats | Lunch box: leftover chili with rice | Teriyaki salmon with noodles and vegetables |
| Thursday | Toast with peanut butter | Lunch box: noodle salad with salmon and edamame | Chickpea and spinach curry (make one extra portion) |
| Friday | Overnight oats | Lunch box: leftover curry with rice | Friday treat: homemade burgers and salad |
| Saturday | Pancakes | Big salad with leftovers | Roast vegetables and chicken traybake (Sunday prep: cook extra chicken and quinoa) |
| Sunday | Eggs and toast | Soup and bread | Batch prep evening: roast vegetables, cook quinoa, prepare overnight oats |
Grocery list
Produce
- Peppers
- Zucchini
- Red onions
- Cherry tomatoes
- Spinach
- Mixed salad
- Carrots
- Edamame (frozen)
- Stir-fry vegetables
- Garlic
- Ginger
- Berries
- Lemons
Meat, fish & eggs
- Chicken breasts or thighs (1 kg)
- Minced beef
- Salmon fillets
- Burger patties or minced beef
- Eggs
Dairy
- Greek yogurt
- Milk
- Mozzarella
Pantry
- Rolled oats
- Chia seeds
- Granola
- Quinoa
- Pasta
- Rice
- Noodles
- Pesto
- Canned kidney beans
- Canned chickpeas
- Canned tomatoes
- Coconut milk
- Curry paste
- Teriyaki sauce
- Chili spices
- Peanut butter
Bakery
- Burger buns
- Bread
Equipment
- 4 to 5 leak-proof lunch boxes
- Small jars for dressings
Tips for this week
- Keep dressings and sauces in a separate small jar so salads stay crisp.
- Cool food quickly before closing the box and keep it refrigerated until lunch.
- Grain bowls (rice, quinoa, pasta) reheat well and keep 3 to 4 days in the fridge.
- Label lunch boxes with the day so the oldest gets eaten first.
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Download on the App StoreFrequently asked questions
How long do meal-prep lunch boxes keep?
Most cooked lunch boxes keep about 3 to 4 days in the fridge. Prepare the end-of-week boxes on Wednesday evening or freeze them.
What lunches taste good cold?
Pasta and grain salads, noodle salads, frittata slices, wraps and roasted vegetable bowls are good cold.
How much can I save by bringing lunch?
Home-made lunch boxes are typically much cheaper than buying lunch every day; the exact saving depends on local prices.
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