Healthy Recipes Cooking Methods Healthy Meal Prep Recipes Healthy Meal Prep Lunch Recipes 16 Mediterranean Diet Lunches You Can Prep the Night Before By Dillon Evans Dillon Evans Dillon Evans fell in love with cooking at a very young age. He remembers the novel experiences of microwaving a bowl of oatmeal without his parents' permission and asking to make his mother's morning pot of coffee. These moments became catalysts for his interest in cooking and baking. EatingWell's Editorial Guidelines Published on April 27, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Trending Videos Close this video player Tonight, lend “future you” a helping hand by preparing lunch ahead of time. You can make most or all of the components of these recipes the night before, so all you have to do is enjoy it the next day. These meals align with the Mediterranean diet, ranked as one of the healthiest eating patterns for seven years in a row. So, you’ll find that they’re packed with nutritious foods like lean proteins, healthy fats, whole grains, nuts, seeds and more to help you stay satisfied through the afternoon. One reader writes that our Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce is “perfect to prepare on Sunday and enjoy for lunch most of the week.” Or, store the goat cheese spread from our Tomato & Cucumber Sandwich Recipe in your refrigerator, so you can throw something fresh together whenever you want. 01 of 16 Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and pack them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long. View Recipe 02 of 16 Carrot Soup Photographer: Jen Causey This easy carrot soup recipe is a great way to use up a bag of carrots that were forgotten in your produce drawer. The carrots cook together with aromatics like onions, garlic and fresh herbs before being pureed into a silky smooth soup that's delicious for dinner or packed up for lunch. View Recipe 03 of 16 Lemony Lentil Salad with Feta This delicious and healthy lentil salad comes together in just 30 minutes and makes a wonderful hot-weather meal. Serve with whole-wheat pitas, if desired. View Recipe 04 of 16 Chopped Salad with Chicken & Creamy Chipotle Dressing Photography / Jennifer Causey, Styling / Melissa Gray / Kay Clarke This chopped salad with chicken is smoky and zesty thanks to the creamy chipotle dressing. Cilantro adds a pop of freshness to each bite. View Recipe 05 of 16 Black Bean-Quinoa Bowl Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top. View Recipe 06 of 16 Tomato & Cucumber Sandwich Robby Lozano, Food Stylist: Jennifer Wendorf This refreshing, tangy sandwich is easy to pull together when you're short on time. You can lightly toast the bread if you want to add a little crunch. Fresh dill adds a grassy flavor. If you don't have fresh, stir an 1/8 teaspoon dried dill in its place. Make it a vegetarian sandwich by skipping the bacon and adding sliced cheese or an extra slice of tomato instead. View Recipe 07 of 16 Pea Soup https://www.eatingwell.com/recipe/8066165/tres-leches-overnight-oats/?state=PREVIEW&et=1704825181693&kw=fakeAds This simple pea soup recipe makes an elegant start to a spring meal. It's also a great way to use frozen vegetables when the produce section is looking bleak. View Recipe 08 of 16 Vegan Superfood Grain Bowls Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights. View Recipe 09 of 16 Green Goddess Wrap Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf A soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead. View Recipe 10 of 16 Caprese Pasta Salad Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely This light and fresh caprese pasta salad is brought together with a bright and tangy dressing, with fresh mozzarella pearls adding creaminess to every bite. View Recipe 11 of 16 Red Lentil Soup with Saffron Jacob Fox This hearty red lentil soup uses spices common in Persian cuisine: turmeric, cumin and saffron. Enjoy it with a warm baguette or steamed rice. View Recipe 12 of 16 Chickpea "Chicken" Salad This chickpea salad is a vegetarian version of a classic chicken salad. It doesn't mimic the flavor of chicken; it swaps chickpeas in for the chicken. It's an ideal recipe if you're looking for simple, healthy lunch ideas. It is a delicious and fiber-packed vegetarian alternative! Plus, it's easily transportable, perfect for picnics and will surely step up your usual desk lunch. So, whether you're in need of healthy lunch ideas for work or school, or healthy lunch ideas for kids and teens alike, this fresh and creamy chickpea salad may be the answer. View Recipe 13 of 16 Vegetable Cabbage Soup Photography / Jennifer Causey, Styling / Ali Ramee / Audrey Davis Cabbage soup gets a boost of fiber and heartiness with the addition of beans. A simple tomato broth is brightened by fresh herbs and has slight heat from crushed red pepper. Serve with crusty bread. View Recipe 14 of 16 Green Goddess Salad This gorgeous green goddess salad combines fresh shrimp, cucumber, artichoke hearts and cherry tomatoes with homemade dressing. View Recipe 15 of 16 3-Ingredient Creamy Rotisserie Chicken Salad Carolyn Hodges We put a flavor twist on the classic chicken salad by using a lemon-herb mayonnaise. Try other mayo varieties, like roasted garlic or chipotle lime, in this fast, no-cook lunch recipe. Serve this rotisserie chicken salad recipe with whole-grain crackers. View Recipe 16 of 16 Kale & Chickpea Grain Bowls Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy and healthy digestion. Bulgur, also called cracked wheat, is a quick-cooking whole grain. These bowls would be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed. View Recipe Was this page helpful? Thanks for your feedback! Tell us why! Other Submit