Creating a week’s worth of work lunches that are both budget-friendly and not boring can seem like a daunting task.
However, with a bit of creativity and strategic planning, you can prepare delicious and diverse meals without breaking the bank.
We’ve set you up with a meal prep plan using a core set of ingredients that can be easily transformed into different dishes, ensuring you enjoy multiple lunches all week long.
Work Lunch Meal Prep: Shake it Up on a Dime
Ingredients
- Quinoa/Rice: $3-$5 (for 2 cups uncooked)
- Chicken Breast: $6-$8 (for 1 lb.)
- Mixed Vegetables (Frozen): $2-$3 (for 2 cups)
- Black Beans (1 can): $1-$2
- Corn (1 can): $1-$2
- Cherry Tomatoes: $2-$3 (for 1 cup)
- Mixed Greens/Spinach: $2-$4 (for 4 cups)
- Cheese (Feta or Cheddar): $2-$4 (for 1 cup)
- Avocado: $1-$2 (for 1 large)
- Basic Pantry Items (Olive oil, vinegar, lemon juice, salt, pepper, dried herbs, soy sauce): $5-$10 (assuming some items are already on hand)
Total Estimated Cost for All Ingredients: $25-$43
This estimate provides a rough guide for budgeting. Prices can vary based on location, store choice, organic preferences, and current sales or discounts.
Core Ingredient Meal Prep
Before diving into the individual meals, spend some time prepping your core ingredients. This upfront effort will streamline your meal assembly throughout the week.
Quinoa/Rice:
- Instructions:
- Rinse 2 cups of quinoa or rice under cold water.
- In a medium saucepan, combine with 4 cups of water (or broth for extra flavor).
- Bring to a boil, then reduce heat to low, cover, and simmer until the liquid is absorbed and grains are tender – about 15-20 minutes for quinoa and 18-25 minutes for rice.
- Let it cool, then fluff with a fork.
Total Cooking Time: 25-45 minutes, depending on choice.
Chicken Breast:
- Instructions: Season 1 lb. of chicken breast with salt and pepper. Heat 2 tablespoons of olive oil in a skillet over medium heat. Add chicken and cook until golden brown and cooked through, about 6-7 minutes per side. Let it cool, then slice or cube for the recipes.
- Total Cooking Time: 15-20 minutes.
Meal Prep
- Quinoa/Rice and Chicken Prep:
Start your week by cooking your quinoa or rice and chicken. See the instructions above on how to do so. These will serve as the base for your meals, providing a hearty and nutritious foundation. Cooking these in bulk saves time and ensures you have versatile ingredients ready to go.
- Vegetable Prep:
If using fresh vegetables, wash, chop, and store them in the fridge. For frozen vegetables, ensure they’re easily accessible. Prepping vegetables ahead of time makes adding them to your meals easy without additional prep time during the week.
- Sauce/Dressing Prep:
Prepare your basic dressing in a jar and keep it refrigerated. You can also prep any other sauces you might need, like soy sauce mixed with a bit of honey and ginger for the stir-fry.
By following these prep instructions, you’ll have a fridge full of ready-to-use ingredients that can be quickly assembled into delicious, frugal work lunches with minimal effort each morning.
Meal 1: Classic Chicken and Quinoa Salad
Ingredients:
- 1 cup cooked quinoa
- ¼ lb. sliced chicken
- ¼ cup cherry tomatoes
- 1 cup mixed greens
- 2 tablespoons basic dressing.
Directions: In a bowl, combine quinoa, chicken, cherry tomatoes, and mixed greens. Drizzle with dressing and toss to combine.
Meal 2: Southwest Chicken Bowl
Ingredients:
- 1 cup cooked quinoa
- ¼ lb. sliced chicken
- ¼ cup black beans
- ¼ cup corn
- ¼ cup diced bell peppers
- sour cream or Greek yogurt (optional)
- lime wedge
Directions: Layer quinoa, chicken, black beans, corn, and bell peppers in a bowl. Add a dollop of sour cream or Greek yogurt and a squeeze of lime juice before serving.
Meal 3: Mediterranean Chicken Wrap
Ingredients:
- 1 whole wheat wrap
- ¼ lb. sliced chicken
- ¼ cup cherry tomatoes
- ¼ cup mixed greens
- 2 tablespoons crumbled feta cheese
- 1 tablespoon basic dressing
Directions: On a wrap, layer chicken, cherry tomatoes, mixed greens, and feta. Drizzle with dressing, roll tightly.
Meal 4: Veggie and Chicken Stir-Fry
Ingredients:
- ½ cup cooked quinoa or rice
- ¼ lb. sliced chicken
- ½ cup mixed vegetables
- 1 tablespoon soy sauce
- 1 tablespoon olive oil
Directions: Heat oil in a pan. Add chicken and vegetables, stir-fry until cooked. Add soy sauce. Serve over quinoa or rice.
Meal 5: Chicken and Avocado Quinoa Salad
Ingredients:
- 1 cup cooked quinoa
- ¼ lb. sliced chicken
- ¼ cup diced avocado
- ¼ cup cherry tomatoes
- 1 cup mixed greens
- 2 tablespoons basic dressing
Directions: In a bowl, combine quinoa, chicken, avocado, cherry tomatoes, and mixed greens. Add dressing before serving and toss.
Additional Savings & Hot Tips
- Cook in Bulk: Prepare quinoa, chicken, and vegetables in bulk at the start of the week to save time.
- Seasonal Produce: Look for seasonal vegetables to keep costs low and flavors fresh.
- Store Brands: Choose store-brand canned goods for additional savings.
- Leftovers: Utilize any leftovers from dinners to incorporate into your lunches.
- Reusable Containers: Invest in quality containers to keep meals fresh and transport them easily.
Variety Tips
- Spice It Up: Change the spices used on your chicken each day to alter the flavor profile. Think paprika and cumin for a Southwest twist, or oregano and garlic for a Mediterranean flair.
- Dressing Variations: Modify the basic dressing by adding mustard, honey, or different types of vinegar to suit the theme of your meal.
- Add Crunch: Introduce various nuts or seeds (like pumpkin seeds or sliced almonds) for added texture and nutrition.
- Swap Proteins: If you prefer, swap out chicken for tofu, shrimp, or another protein mid-week for variety.
- Cheese and Extras: Sprinkle different cheeses or add olives, pickles, or capers to mix up the flavors.
Single-Serving Meal Plan: Easy, Nutritious Recipes for One or Two | Budget-Friendly Recipes→
Work Lunch Meal Prep: Final Thoughts
This frugal work lunch meal prep plan proves that with a little preparation and creativity, you can enjoy a week of delicious, varied meals without spending a fortune!
By starting with a base of common ingredients and making simple adjustments, you can look forward to lunch every day of the week without meal fatigue.
Editor’s note: This article was originally published Feb 27, 2024 and has been updated to improve reader experience.
