Your 2022 Meal Prep Guide: Healthy Lunches

Healthy Greek-style make-ahead lunch


Here at EVER BETTER, we are committed to helping our community members find simple and helpful ways to stay on track with their wellness goals! That’s why we are sharing new ideas for healthy meal prep each week in January. This week, we are focused on delicious, nutritious, and easy-to-prep healthy lunches that will fill you up while helping you feel energized throughout the afternoon.


How to Meal Prep for Lunch

When it comes to weekly meal prep, lunch is often the most popular meal to consider since many find themselves either eating outside of home or while managing a jam-packed schedule. Since easy, grab-and-go options are most appealing for your midday meal, why not prepare healthier options ahead of time so you can feel good about your choices – and without that midday slump that can come from traditional, less healthy options?


Different ways to prep include:

  • Pre-portioned meals in grab-and-go containers (be sure to consider how long your meals will last in the fridge based on the ingredients you choose, and plan ahead accordingly)
  • Full meals cooked ahead of time, stored in the fridge, and easy reheated (most cooked meals will last all week when refrigerated properly)
  • Large batch cooked meals that can be frozen in individual portions for simple grabbing, thawing, and reheating


When it comes to weekday lunches, variety is key! That’s why we love pre-portioning different meals ahead of time in containers with compartments for the main dish, side dish, and dessert. With these lunch meal prep combos, you’ll hit on the most important aspects of a balanced meal: lean proteins, whole grains, fruits, vegetables, and a little something to satisfy your sweet tooth!


The Mediterranean Spread

This make-ahead lunch draws inspiration from healthy Mediterranean meals so you can enjoy flavors so rich, you won’t realize you’re eating something healthy! The star of this show is the Greek Chicken Wrap, which you can whip up over the weekend with cooked skinless chicken breast that’s seasoned with olive oil, lemon juice, and your favorite spices. Slice it, then wrap 3-4 ounces in a while grain wrap or pita (or, if preferred, use two slices of whole grain bread) with lettuce, chopped cucumbers, chopped tomatoes and a small drizzle of olive oil and spices. Then, you can complement these flavors with a small side serving of hummus and veggies. To finish, enjoy one serving of our Pumpkin Spice Joy! Protein Cookie Bites with a slightly spicy flavor to complement your meal.


Mason Jar Salads


We LOVE making these salads ahead of time because there are endless flavor and ingredient combos to ensure you’ll never get bored! Whether you want to follow a recipe or get creative on your own, it’s important to make sure your mason jar salad includes lead protein to fill you up and boost your energy, vegetables or fruits, and healthy fats (such as a drizzle of olive oil).  These yummy options from Tasty offer enough variety to get you through an entire week of mason jar lunches. And don’t forget to top it all off with something sweet! We suggest our Double Chocolate Delight! Protein Cookie Bites for some rich, chocolatey indulgence.


The Egg-Lovers Lunch


Eggs aren’t just for breakfast! Packed with protein, healthy fats, and other health benefits, cooked eggs let you get creative with your make-ahead lunch options. When you are looking to keep things simple, we love pairing two hard boiled eggs with a crispy, veggie-filled side salad topped with a drizzle of olive oil and lemon juice. For your complementary side dishes, the sky is the limit based on your preferences:


  • Sliced avocado topped with red onion and tomatoes (or plain!)
  • Veggies with low-fat dip
  • Healthy nut mix (almonds, peanuts, or your favorites in a single portion)
  • Salsa with whole grain chips


Don’t forget to include a sweet snack, like our new Chocolate Chip Love! Protein Cookie Bites.


With these simple, delicious, and nutritious lunch meal prep ideas, you can save time while staying on track with your healthy eating goals in the New Year!  Be sure to stay tuned for next week’s meal prep installment which will be all about make-ahead dinners that can be stored in the fridge for quick reheating and serving any night of the week.


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