Searching for healthy lunch bowl recipes that you can meal prep over the weekend? Look no further! This collection of low-carb, keto-friendly, and nutritious lunch bowls is perfect for prepping on Sundays. And, for weekdays you can try these High Protein bento box recipes.
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How to Meal Prep Lunch Bowls for the Week
Whether you're packing a healthy lunch for work, planning a picnic, or simply enjoying a homemade meal, these keto-friendly recipes make a great addition to your weekly menu.
In today’s fast-paced world, the temptation to grab takeout is stronger than ever, often leading to unhealthy eating habits and unnecessary expenses. That’s why we’ve rounded up the best meal prep recipes for lunches—so you can enjoy delicious, homemade meals without the hassle. Let’s dive in!
Budget-Friendly Meal Prep Lunches to Save Money
1. What are the benefits of meal prepping lunch bowls?
Meal prepping lunch bowls offers several benefits, including:
- Saves time: Prepping meals in advance reduces daily cooking time.
- Promotes healthy eating: Having pre-portioned meals helps maintain a balanced diet.
- Cost-effective: Home-cooked meals are more budget-friendly than takeout.
- Reduces food waste: Pre-planned meals ensure ingredients are used efficiently.
- Supports weight management: Controlling portion sizes helps with weight loss and maintenance.
Top Low-Carb and Keto-Friendly Lunch Bowl Ideas
2. What are some easy low-carb lunch bowl ideas?
Here are a few quick and delicious low-carb lunch bowl ideas:
- Grilled Chicken & Avocado Salad Bowl – High in protein and healthy fats.
- Cauliflower Rice & Shrimp Bowl – A great alternative to traditional rice.
- Zucchini Noodle & Pesto Bowl – Light yet filling.
- Egg & Spinach Power Bowl – Packed with nutrients and ideal for energy.
- Taco-Inspired Beef Bowl – Keto-friendly and full of flavor.
3. How long do meal-prepped lunch bowls last?
Most meal-prepped lunch bowls stay fresh for 3-5 days when stored properly in airtight containers in the refrigerator. Bowls with fresh greens or soft vegetables should be eaten within 2-3 days, while protein-rich meals with chicken, beef, or fish last longer.
4. What are the best containers for meal-prepping lunch bowls?
Choosing the right containers is crucial for keeping meals fresh. The best options include:
- Glass containers with lids – Durable, microwave-safe, and environmentally friendly.
- BPA-free plastic containers – Lightweight and ideal for travel.
- Compartmentalized containers – Perfect for keeping ingredients separate until ready to eat.
5. Can I freeze meal-prepped lunch bowls?
Yes! Many meal-prepped lunch bowls can be frozen for up to 3 months. However, avoid freezing bowls with fresh greens, dairy-based dressings, or high-water-content vegetables (like cucumbers and tomatoes) as they can become soggy. Instead, freeze protein, grains, and cooked veggies, and add fresh ingredients when serving.
6. How do I make my meal-prepped lunch bowls more flavorful?
To keep meal-prepped lunches exciting, try these tips:
- Use a variety of spices and herbs – Cumin, paprika, garlic, and fresh basil add depth.
- Incorporate healthy sauces and dressings – Pesto, tahini, and homemade vinaigrettes boost flavor.
- Try different textures – Mix crunchy nuts, creamy avocado, and roasted veggies.
- Marinate proteins in advance – Enhances the taste of chicken, beef, and tofu.
Quick and Easy Lunch Bowls You Can Make in 30 Minutes
#1. Shrimp Quinoa Bowls By Gimme Delicious
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#2. Healthy Chicken Shawarma Quinoa Lunch Bowls by Peas and Crayons
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#3. Thai Sweet Chili Chicken Buddha Bowl By Closet Cooking
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#4. Thai Chicken Buddha Bowls By Damn Delicious
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#5. Crockpot Tex Mex Shredded Pork Bowls By Family Fresh Meals
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#6. Greek Grilled Vegetable Bowls By Two Peas and Their Pod
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#7. Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce By Pinch of Yum
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#8. Sweet Potato Lunch Bowl By The Kitchn
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#9. Buffalo Chicken Ranch Whole30 Meal Prep By 40 Aprons
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#10. Crock Pot Teriyaki Chicken By Fit Foodie Finds
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#11. Korean Beef Bowl Meal Prep By Damn Delicious
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#12. Greek Healthy Meal Prep Recipe By 40 Aprons
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#13. Sesame Noodle Bowls By Pinch of Yum
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#14. Meal Prep Butter Chicken With Rice and Garlic Naan By Gimme Delicious
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#15. Chicken Adobo Meal Prep By Budget Bytes
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#16. Meal Prep Tropical Jerk Chicken and Gingered Broccoli By Half Baked Harvest
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#17. Italian Chicken Meal Prep Bowls By Eazy Peazy Mealz
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#18. Cuban Quinoa Bowl with Spicy Lemon Cashew Dressing by Heather Christo
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#19. Spicy Chicken Sweet Potato Meal Prep By Pinch of Yum
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#20. Healthy Roasted Chicken and Veggies By Gimme Delicious
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#21. Chipotle Chicken Bowl By Simply Home Cooked
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#22. Thai Peanut Chicken Salad By Fit Foodie Finds
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#23. Turkey and Cheese Pinwheels By Gimme Delicious
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#24. 30 minute Thai Basil Turkey Bowls By Lexi's Clean Kitchen
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#25. Spicy Chicken Meal Prep By Pinch of Yum
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#26. Chickpea Salad By Chelsea's Messy Apron
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#27. Chopped Thai Chicken Salad With Skinny Peanut Dressing Meal Prep By Little Spice Jar
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#28. Teriyaki Chicken and Broccoli By Gimme Delicious
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#29. Greek Chicken Roasted Cauliflower Meal Preps By Food Faith Fitness
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#30. Burrito Bowl Meal Prep By Budget Bytes
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#31. Glazed Chicken Meal Prep By Budget Bytes
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#32. Skinny Bang Bang Zucchini Noodles Meal Prep By Kirbie Cravings
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#33. Asian Glazed Meatballs With Zucchini Noodles Meal Prep By Kirbie Cravings
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#34. Meal Prep Chicken Burrito Bowl By Gimme Delicious
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#35. Spicy Chickpea Quinoa Bowls By Eat Yourself Skinny
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#36. Low Carb Cheesy Chicken and Rice Meal Prep By Sweet Peas and Saffron
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#37. Greek Couscous Salad By Chelsea's Messy Apron
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#38. Lemon Roasted Salmon With Sweet Potatoes By Little Spice Jar
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#39. Crunchy Cashew Thai Quinoa Salad With Peanut Dressing By Ambitious Kitchen
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#40. Curried Chickpea Bowls By Eating Bird Food
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#41. Taco Turkey Lettuce Wraps By Cooking Classy
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#42. Caribbean Jerk Shrimp With Cauliflower Rice By Eat Yourself Skinny
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#43. Tofu Burrito Bowl Meal Prep By The Fitchen
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#44. Moroccan Spiced Chickpea Bowls By The Kitchn
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#45. Low Carb Thai Chicken Wrap Meal Prep By The Forked Spoon
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#46. Healthy Chicken Parmesan Meal Prep By A Sweet Pea Chef
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#47. Healthy Chicken Sweet Potato Bake By Apple of My Eye
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#48. Fajita Meal Prep Bowls By Spend With Pennies
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#49. Meal Prep Fiesta Chicken Rice Bowl By The Girl On Bloor
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#50. Low Carb Philly Cheesesteak Meal Prep By Meal Prep on Fleek
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#51. Buffalo Chicken Meal Prep By With Peanut Butter on Top
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#52. Butternut Squash Pasta By IMMA Eat That
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#53. Meal Prep Chicken Burrito Bowl By Jar of Lemons
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#54. Ground Turkey Meal Prep 4 ways By Smile Sandwich
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#55. Sweet Potato Fajita Meal Prep By The Fitchen
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#56. Skinny Zucchini Noodle Alfredo Meal Prep By Kirbie Cravings
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#57. Roasted Veggie Buddha Bowls With Pesto By She Likes Food
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#58. Salmon Meal Prep By Falvcity
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#59. Shrimp Fried Rice Meal Prep By Damn Delicious
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#60. Thai Chicken Wraps By Gimme Delicious
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#61. Chipotle Sweet Potato and Quinoa Lunch Bowls By The Girl on Bloor
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#62. Vegan Sweet Potato Buddha Bowl By Ambitious Kitchen
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#63. Red Coconut Curry Meatballs With Cauliflower Rice By Fit Foodie Finds
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#64. Meal Prep Salad By Barefeet in the Kitchen
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#65. Jerk Chicken Meal Prep Bowls By Food Lovin Family
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#66. Spicy Thai Chicken and Brown Rice Bowls by The Kitchn
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#67. Healthy Roasted Veggies and Chicken By Gimme Delicious
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#68. Cilantro Lime Chicken Cauliflower Rice By Fit Foodie Finds
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#69. Chicken, Cucumber, Egg and Bacon Meal Prep By Meal Prep on Fleek
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#70. Honey Sriracha Glazed Meatballs By Eat Yourself Skinny
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#71. Keto Kofta Kebab Meal Prep By Meal Prep on Fleek
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#72. Easy Chicken Meal Prep Bowls 5 Ways By Smile Sandwich
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So, these were the best and Healthy Lunch Bowl Recipes you can Meal Prep This Weekend.
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Healthy Sauce and Dressing Ideas to Elevate Your Lunch Bowls
A great sauce or dressing can transform a simple meal prep lunch bowl into a flavorful and satisfying dish. Here are some healthy, homemade sauce and dressing ideas that are low-carb, keto-friendly, and packed with nutrients:
1. Classic Lemon Vinaigrette
✅ Light, refreshing, and perfect for salads or grain bowls.
- Ingredients:
- ¼ cup olive oil
- 2 tbsp fresh lemon juice
- 1 tsp Dijon mustard
- ½ tsp honey (optional for keto)
- Salt and black pepper to taste
- How to make it: Whisk all ingredients together and drizzle over your lunch bowl.
2. Creamy Avocado Cilantro Dressing
✅ Packed with healthy fats and ideal for Mexican-style bowls.
- Ingredients:
- 1 ripe avocado
- ½ cup Greek yogurt (or coconut yogurt for dairy-free)
- ¼ cup fresh cilantro
- 1 tbsp lime juice
- 1 garlic clove
- Salt and pepper to taste
- How to make it: Blend all ingredients until smooth. Add water for a thinner consistency.
3. Spicy Sriracha Mayo
✅ A keto-friendly dressing that adds a spicy kick to any bowl.
- Ingredients:
- ¼ cup mayonnaise (or Greek yogurt for a lighter version)
- 1 tbsp sriracha sauce
- 1 tsp lime juice
- ½ tsp garlic powder
- How to make it: Mix everything in a bowl and enjoy over protein bowls.
4. Homemade Tahini Dressing
✅ Nutty, creamy, and great for Mediterranean and roasted veggie bowls.
- Ingredients:
- ¼ cup tahini
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 1 tsp garlic powder
- 2 tbsp water (to thin)
- How to make it: Whisk together and adjust consistency with more water if needed.
5. Garlic Ginger Soy Sauce
✅ A low-carb dressing with an Asian-inspired flavor.
- Ingredients:
- ¼ cup soy sauce (or coconut aminos for a soy-free option)
- 1 tbsp sesame oil
- 1 tsp grated ginger
- 1 tsp minced garlic
- 1 tsp rice vinegar
- How to make it: Mix well and use as a drizzle over protein bowls or cauliflower rice.
6. Greek Yogurt Ranch Dressing
✅ A healthier version of classic ranch with more protein and fewer calories.
- Ingredients:
- ½ cup Greek yogurt
- 1 tbsp olive oil
- 1 tsp dried dill
- ½ tsp garlic powder
- ½ tsp onion powder
- 1 tbsp lemon juice
- How to make it: Stir all ingredients together and store in the fridge.
7. Pesto Sauce (Low-Carb & Dairy-Free Option)
✅ A fresh, herby sauce perfect for zoodles, chicken, or grain bowls.
- Ingredients:
- 1 cup fresh basil
- ¼ cup olive oil
- ¼ cup walnuts (or pine nuts)
- 1 garlic clove
- 1 tbsp lemon juice
- Salt to taste
- How to make it: Blend everything until smooth and creamy.
Tips for Storing Homemade Dressings & Sauces
- Keep sauces in airtight containers or glass jars.
- Most dressings stay fresh in the fridge for 5-7 days.
- Shake or whisk before using if separation occurs.
- Freeze pesto or tahini-based dressings in small portions for longer storage.
By adding these flavor-packed, healthy dressings to your lunch bowls, you can make every meal exciting without extra carbs or unhealthy ingredients!