18 Beginner Meal Prep Lunches, With Calories & Macros (2025)

Last Updated on August 30, 2024 by April

18 Beginner Meal Prep Lunches, With Calories & Macros (1)

Life is already hard, with so much to do and little time. Having a plan certainly helps a lot, but when it comes to food, you must ensure you have healthy staples.

With so many recipes online, it’s hard to find ones that look both appetizingandhealthy. Luckily, I’ve compiled a list of mouthwatering meal prep lunch ideas for weight loss that can keep you on track at any time of the year. Enjoy!

How to Meal Prep: Tips for Beginners

Pick Your Favorite Meals

You’ll be eating more of the same recipes than you’re used to, so be sure to choose your favorites. Make one portion of each recipe below so you know what you’ll be chowing down on for the week.

Start Small

If you’re new to prepping meals for the week, try cooking a few easy recipes for one meal out of the day. For example, since you are looking at lunch recipes, replace your current lunch routine with meal prepping.

Get Durable Containers

My favoritemeal prep containersare microwavable, dishwasher-safe, and freezer-safe. If you’re trying to save time and money, the last thing you’ll want to do is wash a bunch of dishes by hand, pour your meal onto a frying pan, or even damage your containers.

If you are worried about plastic health concerns, here are some gorgeous glass meal prep containers.

Count Your Calories

To ensure you aren’t making too many meals, figure out how much you should be eating. Use thiscalorie-counting calculatorto determine your personal needs.

Track Your Goals With a Bullet Journal

Creating a weekly meal-planningbullet journalcan help you progress toward your goals. Remember, if you fail to plan, you plan to fail. I learned this lesson the hard way in my journey to weight loss.

Make-Ahead Healthy Meals to Cook This Weekend

Get started with some of my favorite healthy make-ahead lunch recipes! Each recipe features a healthy balance of proteins, fats, and carbohydrates. Nutrition facts are included so you can decide based on your dietary needs.

On the keto diet? No need to fret! Each recipe’s fat and carbs are listed to hit your macro goals. Need a high-protein diet with loads of fiber to stay full? Protein and fiber content are listed as well. Enjoy!

Roasted Chicken & Veggies

18 Beginner Meal Prep Lunches, With Calories & Macros (2)

If you love the flavor of roasted food, this recipe is a great way to stay on track.

Nutrition Facts

Calories: 524
Carbohydrates: 80g
Protein: 24g
Fat: 11g
Saturated Fat: 1g
Cholesterol: 45g
Sodium: 685mg

Potassium: 809mg
Fiber: 5g
Sugar: 3g
Vitamin A: 610 IU
Vitamin C: 34.6mg
Calcium: 82mg
Iron: 2.9mg

Click for Recipe

Honey Sriracha Glazed Meatballs

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The sweetness of this dish definitely helps to curb any cravings.

Nutrition Facts

Calories: 296
Protein: 26.9g
Fat: 10.8g
Fiber: 1.4g
Sugar: 9g
Saturated Fat: 3.2g
Carbohydrates: 18.7g
Sodium: 648.9mg

Click for Recipe

Chicken Fajita

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Making food fajita-style is a great way to add flavor while keeping calories low.

Nutrition Facts

Calories: 654
Carbohydrates: 42g
Protein: 36g
Fat: 39g
Saturated Fat: 9g
Cholesterol: 166mg
Sodium: 1190mg
Fiber: 7g
Sugar: 5g

Click for Recipe

Honey Lime Chicken

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By properly cooking your food, you can make it way more enjoyable instead of adding a bunch of ingredients.

Nutrition Facts

Calories: 517
Fat: 30g
Saturated Fat: 7g
Sodium: 1415mg
Carbohydrates: 32g
Fiber: 3g
Sugar: 25g
Protein: 31g

Click for Recipe

Korean Beef Bowl

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If there is something I miss from before I was vegan, it’s this kind of food. I have always loved eggs and rice.

Nutrition Facts

Calories: 481
Fat: 20g
Saturated Fat: 7g
Cholesterol: 261mg
Sodium: 769mg
Protein: 34g
Sugars: 14g
Carbohydrates: 40g

Click for Recipe

Thai Peanut Chicken

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Peanut sauce is one of my favorite ways to get something sweet in without overdoing it.

Nutrition Facts

Calories: 619
Carbohydrates: 64g
Protein: 32g
Fat: 30g
Saturated Fat: 10g
Cholesterol: 36g
Sodium: 499mg
Fiber: 3g
Sugar: 13g

Click for Recipe

Zucchini Noodles & Turkey Meatballs

18 Beginner Meal Prep Lunches, With Calories & Macros (8)

By replacing your regular noodles with zucchini, you cut out a lot of calories.

Nutrition Facts

Calories: 365.3
Fat: 14.4g
Saturated Fat: 5.1g
Cholesterol: 172.3mg
Sodium: 650.7mg
Carbohydrates: 28g
Fiber: 2g
Sugar: 10.7g
Protein: 29.5g

Click for Recipe

Turkey Taco Lettuce Wrap

18 Beginner Meal Prep Lunches, With Calories & Macros (9)

Swap out your tortilla for some greens to take out extra calories that you won’t miss.

Nutrition Facts

Calories: 239
Fat: 13g
Saturated Fat: 3g
Cholesterol: 83mg
Sodium: 284mg
Potassium: 518mg
Carbohydrates: 7g
Fiber: 2g
Sugar: 3g
Protein: 23g

Click for Recipe

Chicken Burrito Bowl

18 Beginner Meal Prep Lunches, With Calories & Macros (10)

If you want, take out the lettuce altogether and just put it in a bowl.

Nutrition Facts

Calories: 590
Fat: 22g
Protein: 44g

Click for Recipe

Chicken Burrito Bowl

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A good way to encourage yourself to eat better is to make your dishes super attractive, like this! I love that you can get really creative and make meal prep lunch ideas that stand out from all your friends.

Nutrition Facts

Calories: 415
Carbohydrates: 49g
Protein: 37g
Fat: 8g
Saturated Fat: 2g
Cholesterol: 79mg
Sodium: 95mg
Potassium: 798mg
Fiber: 8g
Sugar: 2g

Click for Recipe

Skinny Bang Bang Zucchini Noodles

18 Beginner Meal Prep Lunches, With Calories & Macros (12)

This simple shrimp and noodle bowl will give you tons of energy for the rest of the day.

Nutrition Facts

*Serving: 0.25 of recipe
Calories: 185
Carbohydrates: 15.5g
Protein: 5.2g
Fat: 7.6g
Saturated Fat: 1.2g
Sodium: 386.8mg
Fiber: 2g
Sugar: 21.8g

Click for Recipe

Jerk Chicken

18 Beginner Meal Prep Lunches, With Calories & Macros (13)

Have you ever had jerk chicken before? If not, you gotta get on this.

Nutrition Facts

Calories: 319
Carbohydrates: 26g
Protein: 42g
Fat: 4g
Saturated Fat: 1g
Cholesterol: 108mg
Sodium: 199mg
Fiber: 6g
Sugar: 8g

Click for Recipe

Italian Chicken Salad

18 Beginner Meal Prep Lunches, With Calories & Macros (14)

Nutrition Facts

Calories: 156
Fat: 3g
Saturated Fat: 1g
Cholesterol: 34g
Sodium: 707mg
Potassium: 206mg
Protein: 22g
Carbohydrates: 6g
Sugar: 4g
Fiber: 1g

Click for Recipe

Thai Chopped Chicken Salad

18 Beginner Meal Prep Lunches, With Calories & Macros (15)

Nutrition Facts

Calories: 404
Fat: 16.9g
Saturated Fat: 3.3g
Cholesterol: 110.3mg
Sodium: 414.1mg
Carbohydrates: 23.9g
Fiber: 5.4g
Sugar: 11.6g
Protein: 41g

Click for Recipe

Peanut Chicken Meal Prep Bowls

18 Beginner Meal Prep Lunches, With Calories & Macros (16)

Nutrition Facts

Calories: 386
Carbohydrates: 17g
Protein: 30g
Fat: 24g
Saturated Fat: 5g
Cholesterol: 62mg
Sodium: 422mg
Potassium: 589mg
Fiber: 5g
Sugar: 8g

Click for Recipe

Steak and Potatoes Meal Prep Bowls

18 Beginner Meal Prep Lunches, With Calories & Macros (17)

Nutrition Facts

Calories: 369

Click for Recipe

Chipotle Chicken Meal Prep

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Nutrition Facts

Calories: 732
Carbohydrates: 53g
Protein: 30g
Fat: 45g
Saturated Fat: 11g
Cholesterol: 111mg
Sodium: 863mg
Potassium: 1103mg
Fiber: 9g
Sugar: 6g

Click for Recipe

Baked Shrimp and Broccoli With Garlic Lemon Butter Sauce

18 Beginner Meal Prep Lunches, With Calories & Macros (19)

Nutrition Facts

*For each batch. Check the site for nutrition facts per serving.
Calories: 693.77
Fat: 30.54
Protein: 70.44g
Carbohydrates: 37.54g
Saturated Fat: 16.64g
Sugar: 11.82g
Cholesterol: 631.5mg
Sodium: 2892.7mg
Potassium: 1611.99mg
Fiber: 7.4g

Click for Recipe

Do you like to take your coffee with lunch instead of in the morning? Pair your lunch with one of these low-calorie Dutch Bros drinks!

18 Beginner Meal Prep Lunches, With Calories & Macros (2025)

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