8 Affordable Meal Prep Lunch Recipes for a Week of Deliciousness

Planning healthy, budget-friendly lunches for the week doesn't have to be a chore. These meal prep lunch recipes are all about keeping things simple and affordable while adding variety to your menu. With these tasty options, you’ll save time and money without skimping on flavor!

Simple And Savory Chicken Fajita Bowls

Chicken fajita bowls are a fantastic meal prep option. They combine juicy chicken, colorful veggies, and a hearty base, making them both satisfying and nutritious. The image shows a vibrant bowl filled with sliced grilled chicken, bell peppers, and onions, all beautifully arranged over a bed of grains. Fresh lime wedges and cilantro add a pop of color and flavor, making this dish as appealing to the eyes as it is to the taste buds.

These bowls are perfect for lunch throughout the week. You can easily customize them with your favorite toppings or sides. Plus, they are budget-friendly, allowing you to enjoy delicious meals without breaking the bank.

Ingredients

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 red onion, sliced
• 2 cups cooked quinoa or brown rice
• Fresh cilantro, for garnish
• Lime wedges, for serving

Instructions

1. Season the Chicken: In a bowl, mix olive oil, chili powder, cumin, garlic powder, salt, and pepper. Coat the chicken breasts with the mixture.
2. Cook the Chicken: Heat a grill or skillet over medium heat. Cook the chicken for about 6-7 minutes on each side, or until fully cooked. Let it rest before slicing.
3. Sauté the Veggies: In the same skillet, add the sliced bell peppers and onion. Sauté for about 5 minutes until they are tender.
4. Assemble the Bowls: In meal prep containers, layer cooked quinoa or brown rice, followed by the sautéed veggies and sliced chicken.
5. Garnish and Serve: Top with fresh cilantro and lime wedges. Store in the fridge for up to 4 days.

Flavor-Packed Turkey And Spinach Wraps

These turkey and spinach wraps are a fantastic option for meal prep. They are not only easy to make but also packed with nutrients. The image shows a delicious wrap filled with tender turkey slices, fresh spinach, and colorful veggies like red bell peppers and carrots. This combination makes for a satisfying and healthy lunch.

The wraps are perfect for busy days. You can prepare them in advance and grab one on your way out. Pair them with some crunchy tortilla chips and a side of shredded carrots for a complete meal. The flavors blend beautifully, making each bite enjoyable.

Ingredients

• 4 large whole wheat tortillas
• 2 cups cooked turkey breast, sliced
• 2 cups fresh spinach
• 1 red bell pepper, sliced
• 1 cup shredded carrots
• 1/2 cup hummus or your favorite spread
• Salt and pepper to taste

Instructions

1. Spread hummus evenly on each tortilla.
2. Layer spinach, turkey slices, red bell pepper, and shredded carrots on top.
3. Season with salt and pepper.
4. Roll the tortilla tightly, tucking in the sides as you go.
5. Slice each wrap in half and serve with your favorite sides.

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Creamy Pasta Primavera With Seasonal Veggies

Creamy Pasta Primavera is a delightful dish that brings together the best of seasonal vegetables and pasta. The vibrant colors of bell peppers, zucchini, and cherry tomatoes make this meal not just tasty but visually appealing too. Tossed in a light creamy sauce, it’s perfect for meal prep, allowing you to enjoy fresh flavors throughout the week.

This recipe is flexible, so feel free to use whatever veggies you have on hand. The creamy sauce pairs beautifully with the pasta, making each bite comforting and satisfying. Plus, it’s budget-friendly, allowing you to whip up a week’s worth of lunches without breaking the bank.

Let’s get cooking!

Ingredients

• 8 oz pasta (your choice)
• 1 cup cherry tomatoes, halved
• 1 zucchini, sliced
• 1 bell pepper, chopped
• 1 cup broccoli florets
• 2 cloves garlic, minced
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 2 tbsp olive oil
• Salt and pepper to taste
• Fresh basil for garnish

Instructions

1. Cook the Pasta: In a large pot, boil salted water and cook the pasta according to package instructions. Drain and set aside.
2. Sauté the Vegetables: In a large skillet, heat olive oil over medium heat. Add garlic and sauté for about 1 minute. Then add zucchini, bell pepper, and broccoli. Cook until tender, about 5-7 minutes.
3. Add Cream: Pour in the heavy cream and stir to combine. Let it simmer for a few minutes until it thickens slightly.
4. Combine: Add the cooked pasta and cherry tomatoes to the skillet. Toss everything together until well coated. Stir in the Parmesan cheese and season with salt and pepper.
5. Serve: Garnish with fresh basil and extra Parmesan if desired. Enjoy your creamy pasta primavera!

Savory Beef And Broccoli Stir-Fry

This Beef and Broccoli Stir-Fry is a classic dish that brings together tender beef and fresh broccoli in a delicious sauce. The vibrant colors of the vegetables and the rich brown of the beef create an inviting plate. It's quick to prepare, making it perfect for meal prep. You can easily pair it with rice or noodles for a complete meal.

To make this dish, you’ll need some simple ingredients. The beef should be sliced thinly for quick cooking, and fresh broccoli adds a nice crunch. The sauce typically includes soy sauce, garlic, and ginger, which all work together to create a tasty flavor.

This stir-fry is not only satisfying but also budget-friendly. It’s a great choice for anyone looking to enjoy a hearty meal without breaking the bank. Plus, it stores well in the fridge, making it ideal for your weekly meal prep.

Ingredients

• 1 pound beef sirloin, thinly sliced
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 3 tablespoons soy sauce
• 2 tablespoons oyster sauce
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 2 tablespoons vegetable oil
• Salt and pepper to taste
• Cooked rice or noodles for serving

Instructions

1. Heat 1 tablespoon of vegetable oil in a large pan over medium-high heat. Add the sliced beef and cook until browned, about 3-4 minutes. Remove the beef from the pan and set aside.
2. In the same pan, add another tablespoon of oil. Add the broccoli and red bell pepper, stirring for about 3-4 minutes until they are tender-crisp.
3. Add the garlic and ginger, cooking for another minute until fragrant.
4. Return the beef to the pan. Pour in the soy sauce and oyster sauce, stirring to combine everything well. Cook for an additional 2-3 minutes.
5. Season with salt and pepper to taste. Serve hot over cooked rice or noodles.

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Flavorful Thai Peanut Chicken Rice Bowls

Thai Peanut Chicken Rice Bowls are a delicious and easy meal prep option. This dish combines tender grilled chicken with a creamy peanut sauce, served over fluffy rice and colorful veggies. The vibrant colors in the bowl make it visually appealing, while the mix of flavors keeps it exciting.

The bowl features juicy chicken slices, topped with crunchy peanuts and fresh green onions. The addition of carrots and other veggies adds a nice crunch and nutrition. This meal is perfect for lunch or dinner, and it’s budget-friendly too!

Ingredients

• 2 cups cooked jasmine rice
• 2 chicken breasts, grilled and sliced
• 1/2 cup peanut sauce
• 1 cup mixed vegetables (carrots, bell peppers, green onions)
• 1/4 cup chopped peanuts
• Fresh cilantro for garnish

Instructions

1. Cook the rice according to package instructions and set aside.
2. Grill the chicken breasts until fully cooked, then slice them into strips.
3. In a bowl, layer the cooked rice, followed by the sliced chicken and mixed vegetables.
4. Drizzle the peanut sauce over the top.
5. Sprinkle with chopped peanuts and garnish with fresh cilantro.
6. Serve immediately or store in meal prep containers for the week.

Classic Tuna Salad With A Twist

This classic tuna salad is a staple for meal prep, and it’s easy to see why. The creamy texture and savory flavor make it a satisfying choice for lunch. In the image, you can see a bowl of tuna salad garnished with fresh herbs and crunchy vegetables. It's surrounded by colorful ingredients like tomatoes, celery, and crackers, making it a vibrant and inviting dish.

The twist in this recipe comes from adding a few unexpected ingredients that elevate the traditional flavor profile. You can enjoy this tuna salad on its own, with crackers, or in a sandwich. It’s perfect for a quick meal during a busy week!

Ingredients

• 1 can (5 oz) tuna, drained
• 1/4 cup mayonnaise
• 1 tablespoon Dijon mustard
• 1/4 cup celery, finely chopped
• 1/4 cup red onion, finely chopped
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Crackers or lettuce for serving

Instructions

1. In a medium bowl, combine the drained tuna, mayonnaise, and Dijon mustard. Mix well.
2. Add the chopped celery, red onion, parsley, and lemon juice. Stir until everything is well combined.
3. Season with salt and pepper to taste.
4. Serve immediately with crackers or lettuce, or store in the fridge for up to three days.

Zucchini Noodles With Garlic Shrimp

Zucchini noodles, also known as zoodles, are a fantastic way to enjoy a lighter meal. They’re not just low in carbs; they also soak up flavors beautifully. In this dish, the zucchini is paired with succulent garlic shrimp, creating a delicious and satisfying lunch option.

The image shows a plate of perfectly cooked zucchini noodles topped with plump shrimp. Fresh herbs and a drizzle of olive oil add a nice touch. This meal is not only visually appealing but also quick to prepare, making it perfect for meal prep.

To make this dish, you’ll need a few simple ingredients. The combination of garlic, shrimp, and zucchini creates a delightful taste that’s sure to please your palate.

Ingredients

• 2 medium zucchinis
• 1 pound shrimp, peeled and deveined
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)
• Grated Parmesan cheese (optional)

Instructions

1. Spiralize the Zucchini: Use a spiralizer to turn the zucchinis into noodles. Set aside.
2. Cook the Shrimp: In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 30 seconds until fragrant.
3. Add Shrimp: Toss in the shrimp, seasoning with salt and pepper. Cook for about 2-3 minutes on each side until they turn pink and opaque.
4. Combine: Add the zucchini noodles to the skillet. Toss everything together for 2-3 minutes until the noodles are slightly softened.
5. Serve: Plate the zucchini noodles and shrimp. Garnish with fresh parsley and a sprinkle of Parmesan cheese if desired.

Savory Bbq Chicken And Rice Casserole

This BBQ Chicken and Rice Casserole is a comforting dish that’s perfect for meal prep. It combines tender chicken, fluffy rice, and a tangy BBQ sauce, all topped with melted cheese. The vibrant green onions add a fresh touch, making it not just tasty but also visually appealing.

The casserole is easy to make and can be stored in the fridge for a quick lunch throughout the week. Just reheat and enjoy! It’s a great way to use leftover chicken or to whip up a batch for a busy week ahead.

Let’s get cooking!

Ingredients

• 2 cups cooked rice
• 2 cups shredded cooked chicken
• 1 cup BBQ sauce
• 1 cup shredded cheddar cheese
• 1/2 cup chopped green onions
• 1 can (15 oz) black beans, drained and rinsed
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste

Instructions

1. Preheat your oven to 350°F (175°C).
2. In a large bowl, mix the cooked rice, shredded chicken, BBQ sauce, black beans, garlic powder, onion powder, salt, and pepper until well combined.
3. Transfer the mixture into a greased 9x13 inch baking dish. Spread it evenly.
4. Top with shredded cheddar cheese and sprinkle chopped green onions over the top.
5. Bake for 25-30 minutes, or until the cheese is melted and bubbly.
6. Let it cool for a few minutes before serving. Enjoy your delicious BBQ Chicken and Rice Casserole!

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