Easy Lunch Ideas for Work: 15 Cheap Meals You Can Prep Ahead

A bought lunch is one of the easiest ways to spend money without noticing. In the US, a typical bought lunch costs about $10 to $15, which adds up to $50 to $75 a week and well over $2,000 a year, and the food is often less healthy than what you would make at home. The fix is not a complicated meal plan. Easy lunch ideas for work that you prep ahead in one short Sunday session give you cheap, tasty lunches all week, and they take less time than standing in line at a cafe.

How to Plan a Week of Work Lunches in 20 Minutes

Picking lunches for the week does not need an hour with a spreadsheet. Use one simple formula: choose 2 proteins, 2 grains, 3 vegetables, and 1 sauce. Chicken, beans, rice, pasta, carrots, peppers, and a sauce like salsa or peanut sauce can mix into a dozen different lunches. Cook the grains and proteins on Sunday, chop the vegetables, and store everything in separate containers. Each morning, build the lunch in about 2 minutes from what you already made.

If you are new to prepping, our guide on how to meal prep for the week on a budget explains the full system in detail.

For step by step guidance on planning and storing a full week of meals, the BBC Good Food meal prep guide shows how to cook once and eat well all week.

The 15 Easy Lunch Ideas for Work

Each idea below serves one person, and the cost is a typical range for home cooking with store bought ingredients. Mix and match them across the week so no day repeats.

1. Chicken burrito bowls. Cook chicken thighs with cumin and lime, and layer them over rice with black beans, corn, and salsa. Cost is about $2 to $3 per serving, and prep takes around 20 minutes.
2. Pasta salad jars. Toss cooked pasta with cherry tomatoes, cucumber, olives, and Italian dressing, and pack it in jars so it stays fresh. Cost is about $1.50 to $2.50 per serving, and prep takes around 15 minutes.
3. Tuna and chickpea salad. Mix canned tuna with chickpeas, red onion, lemon, and a spoon of mayo, and serve it with crackers or bread. Cost is about $2 to $3 per serving, and prep takes around 10 minutes.
4. Egg fried rice. Fry day old rice with eggs, peas, carrots, and soy sauce for a filling lunch that reheats well. Cost is about $1 to $2 per serving, and prep takes around 15 minutes.
5. Lentil soup. Simmer red lentils with onion, carrot, garlic, and cumin until soft, then freeze it in portions. Cost is about $1 to $1.50 per serving, and prep takes around 30 minutes.
6. Turkey wraps. Roll sliced turkey, cheese, lettuce, and tomato in a large tortilla with mustard or mayo. Cost is about $2.50 to $3.50 per serving, and prep takes around 10 minutes.
7. Quinoa veggie bowls. Cook quinoa, roast sweet potato and zucchini, and finish with chickpeas and a lemon dressing. Cost is about $2 to $3 per serving, and prep takes around 25 minutes.
8. Peanut noodle jars. Toss cooked noodles in peanut sauce with shredded carrot, cabbage, and edamame. Cost is about $2 to $3 per serving, and prep takes around 15 minutes.
9. Greek salad with feta. Chop cucumber, tomato, red onion, and olives, add feta and olive oil, and pack the dressing separately. Cost is about $2 to $3 per serving, and prep takes around 10 minutes.
10. Bean and cheese quesadillas. Fill tortillas with refried beans and cheese, toast them in a pan, and cut into wedges. Cost is about $1.50 to $2 per serving, and prep takes around 15 minutes.
11. Overnight oats. Stir oats with milk, yogurt, and honey in a jar, add berries in the morning, and take it straight from the fridge. Cost is about $1 to $1.50 per serving, and prep takes 5 minutes the night before.
12. Chicken Caesar wraps. Toss cooked chicken with romaine, parmesan, and Caesar dressing, then roll it in a wrap. Cost is about $2.50 to $3.50 per serving, and prep takes around 10 minutes.
13. Minestrone soup. Simmer beans, pasta, tomatoes, and vegetables in a large pot, then portion and freeze it. Cost is about $1.50 to $2 per serving, and prep takes around 35 minutes.
14. Hummus veggie boxes. Pack hummus with carrot sticks, cucumber, pepper strips, and pita bread for a no cook lunch. Cost is about $2 to $2.50 per serving, and prep takes around 10 minutes.
15. Teriyaki chicken rice bowls. Cook chicken in teriyaki sauce and serve it over rice with steamed broccoli. Cost is about $2.50 to $3.50 per serving, and prep takes around 20 minutes.

Storage and Food Safety Basics

When you prep easy lunch ideas for work ahead of time, storage is what keeps them safe and tasty. Most cooked meals last 3 to 4 days in the fridge, so eat Monday’s lunch first and save the rest for later in the week. Freeze anything you will not eat within 4 days, and label each container with the date. Reheat food until it is steaming hot all the way through, and keep a cold pack in your lunch bag for salads, wraps, and anything with dairy or meat.

How Much You Can Save

The maths is simple and it is the best reason to keep prepping. Five bought lunches at about $10 to $15 each cost $50 to $75 a week, while five prepped lunches usually cost about $10 to $20 in ingredients, which saves about $40 to $55 a week. Over a year, that adds up to roughly $2,000 to $2,800. Easy lunch ideas for work also save time, because a two minute grab from the fridge beats a twenty minute trip to buy lunch.

Frequently Asked Questions

How long do prepped lunches last?

Most easy lunch ideas for work last 3 to 4 days in the fridge when they are stored in sealed containers. Eat the oldest lunch first, freeze anything you will not eat within 4 days, and throw away food that smells off or looks slimy, even if it is still within the 4 days.

What containers are best for work lunches?

Glass containers with locking lids are best for hot food, because they reheat well and do not stain. Bento boxes suit cold lunches and snacks, and small jars are great for sauces and salads. Pick containers that fit your bag and seal well, because a leaking lunch ruins the day.

How do I stop my work lunches getting boring?

Change one thing each day, such as the sauce, the grain, or the vegetable, and the same base ingredients will taste different. Keep three or four sauces in the fridge, buy a new spice each month, and let yourself buy lunch once a week as a treat.

Can these lunches be made vegetarian?

Yes, almost all of them can. Replace chicken with chickpeas, tofu, or halloumi, use vegetable soup instead of meat soup, and add an egg or cheese to wraps and bowls. The cost usually drops too, because beans and lentils are cheaper than meat.

Packing lunch for work does not need to be a chore. Pick two proteins, two grains, and a sauce on Sunday, cook them once, and let the 15 easy lunch ideas for work above fill your week. You will eat better, spend less, and still have time for a proper lunch break. Start with just two or three ideas this week, and add more as the habit sticks.