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Weekday Meal Prep Lunch Ideas

Do you make time for lunch?

I used to go all day on coffee and a granola bar and then when I got home around 6pm, I would go HAM on my pantry and refrigerator because I was starving! I would say "I didn't eat all day because I didn't have time", like I was proud of it... but not being hungry and not eating is nothing to be proud of because I was sabotaging my progress I was working so hard for at the gym.

I know you are busy and stopping to eat lunch is the last thing you 'have time to do', but if you are going all day on nothing but your breakfast...

I guarantee your metabolism isn't working the way it could be.

One of the best things you can do for your blood sugar and metabolism is to make sure you include well-balanced, nutritious meals into your diet all throughout the day.

If you are always on the go but yet are serious about making health and fitness progress.... Stop missing meals and make meal prepping a MUST DO in your routine.

A 'healthy lunch' doesn't have to be boring or time-consuming!

I always suggest getting your meals prepped for the next day, the night before, and if you are going to cook dinner, make EXTRA.

I know it's not ideal eating the same thing 2 days in a row, but until you can get into a routine with meal prepping, it's better than not eating!!

Easy Recipes for Lunches!

Shrimp Summer Roll Macro Bowl


  • ½ cup long grain rice

  • 4 jumbo shrimp, cooked & chilled

  • ¼ cup sliced mango

  • ½ cup chopped red cabbage

  • ¼ cup cucumber noodles

  • ¼ cup julienned carrots

  • 1 cup zucchini noodles

  • 2-3 slices jalapeño

  • 1 tbsp VH Sweet Chili Thai Sauce

  • 1 tbsp water


  1. In a small bowl, whisk together Sweet Chili Thai Sauce and water.

  2. Layer all ingredients - rice, zucchini, cabbage, carrots, cucumber, mango, shrimp & jalapeño - in a storage container or bowl.

  3. Top with sweet chili sauce.

Calories: 274 Fats: 2g Carbohydrates: 44g Protein: 19g

Asian Sesame Beef Stir Fry


  • 1 serving Asian Sesame Beef

  • 1/2 cup Crispy Roasted Broccoli

  • 1 cup cabbage, chopped

  • 1/3 cup basmati rice, cooked

  • 1 tbsp soy sauce

  • 1/4 cup green onions, sliced

  • a sprinkle of sesame seeds

  • salt, pepper & chili flakes (to taste)


  1. Heat a nonstick pan or wok to medium heat. (Add a touch of oil if you'd like; however, I usually just add a bit of water!)

  2. Throw in your rice and cabbage and fry until cabbage has softened.

  3. Add in your beef and broccoli, and mix together thoroughly.

  4. Toss in soy sauce, salt, pepper and chili flakes (if preferred) and combine. Ensure everything is fully incorporated before removing from heat and adding to a plate.

  5. Top with additional chili flakes, sesame seeds and green onions.

Calories: 249 Fats: 9g Carbohydrates: 35g Protein: 33g

Baked Salmon Poké Bowls


  • 1 family-style salmon (usually this is around 1kg)

  • 1 tbsp of olive oil

  • 1 cup of basmati rice, dry

  • ½ cup of kimchi

  • 1 cucumber, chopped

  • 1-2 carrots, thinly sliced or julienned

  • 2-3 green onions, sliced

  • 2-4 cups of mixed greens

  • salt and pepper to taste

TOPPINGS : soy sauce (as desired) &sesame seeds (as desired)


  1. Preheat your oven to 400 degrees Fahrenheit.

  2. Line a baking sheet with aluminum foil. Place a large (remember you want extras) salmon on the baking sheet, drizzle with olive oil and season with salt and pepper.

  3. Place in the oven to bake for 20-25 minutes depending on how big the salmon is.

  4. At the end of the timer and the salmon is baked on the inside, turn oven to broil on the top.

  5. While the salmon is baking, you want to prep all your other ingredients.

  6. Put on a pot of rice to prep on the stove and allow to cook.

  7. Take out the kimchi, chop the cucumber, slice carrots thinly, chop green onions and have the mixed greens ready for when you’re ready to assemble.

  8. Once the salmon is fully cooked, divide the salmon up into chunks/cubes (it’s okay if it really falls apart - that’s a good thing!)

  9. Once the rice is ready, portion it out into a bowl before placing the salmon pieces on top.

Calories: 473 Fats: 12g Carbohydrates: 35g Protein: 52g

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