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Easy Lunch Meal Prep Ideas

Quick and healthy meal prep ideas for breakfast and lunch, including grab-and-go egg bites, overnight oats, and no-microwave wraps that are perfect for busy weekdays.
Imprimer la recette Pin Recipe
Temps de préparation 30 minutes
Temps de cuisson 20 minutes
Temps total 50 minutes
Portions: 5 servings
Type de plat: Breakfast, Lunch
Cuisine: Healthy, Mediterranean
Calories: 450
Ingredients Method Notes

Ingrédients
  

Grab-and-Go Egg Bites
  • 6 large eggs Whisked with a splash of milk
  • 1 cup chopped spinach
  • 1 cup bell peppers, diced Any color
  • 1 cup cheddar cheese, shredded Optional
  • 1 tbsp milk For whisking with eggs
Overnight Oats Base
  • 1 cup rolled oats
  • 1 cup milk or almond milk
  • 2 tbsp chia seeds
  • 2 tbsp maple syrup For sweetening
  • 1 cup berries or sliced banana Added in the morning
  • 1 tbsp cocoa powder or peanut butter Optional for flavor
Salad and Bowl Components
  • 1 cup cooked quinoa
  • 1 cup spiced chickpeas
  • 1 cup cucumber, diced
  • 1 cup tomato, diced
  • 1/2 cup olives, sliced
  • 1/2 cup feta cheese, crumbled
  • 2 tsp lemon-garlic dressing For Mediterranean Chickpea Bowl
  • 1 cup grilled chicken Substitute with leftover chicken if available
  • 1 cup black beans, drained
  • 1 cup corn, cooked
No-Microwave Wrap Ingredients
  • 4 large whole grain tortillas
  • 1 cup hummus Base spread
  • 8 oz sliced turkey
  • 1 cup shredded carrots
  • 1 cup cucumber sticks
  • 1 cup arugula
  • 2 tbsp Dijon mustard For added flavor

Method
 

Prepare Egg Bites
  1. Preheat oven to 350°F (175°C). Grease a muffin tin.
  2. Whisk eggs with milk, salt, and pour into muffin tin.
  3. Add spinach, bell peppers, and cheddar cheese.
  4. Bake for 16-18 minutes, then let cool before removing.
Prepare Overnight Oats
  1. In a mixing bowl, combine rolled oats, milk, chia seeds, and maple syrup.
  2. Pour into jars and add desired toppings in the morning.
Assemble Salad and Bowls
  1. Choose a base of grains or leafy greens.
  2. Add proteins, chopped vegetables, and top with dressings when ready to eat.
Prepare No-Microwave Wraps
  1. Spread hummus on whole grain tortillas.
  2. Add protein and crunchy veggies, then roll tightly and wrap.

Notes

Tip: Store dressings separately to maintain freshness. Use glass containers for meal prep and label them if necessary.