5 Lunches to Prep on Sunday for the Week

You’ve got a full week ahead. Meetings, errands, maybe school runs or workouts — and somehow, you’re also supposed to eat well, save money, and not rely on meal deals every day. Sound familiar?

That’s exactly where Sunday lunch prep comes in. A bit of planning and cooking on a Sunday can set you up with delicious, balanced meals that you can just grab and go. It’s one less thing to think about, one more way to stay on track with your goals, and a brilliant antidote to weekday chaos.

In this guide, we’ll break down five easy but flavourful meals that hold up beautifully in the fridge. Whether you’re new to the prep game or looking to refresh your routine, these make-ahead lunch ideas will help you reclaim your time — and your sanity.

The Case for Weekly Lunch Prep

Let’s be honest: cooking from scratch during the workweek sounds great… in theory. But in practice?

Here’s why prepping ahead wins every time:

• Saves time: No daily chopping, pan-frying, or washing up.
• Healthier choices: You control what goes in — fewer takeaways, more balance.
• Budget-friendly: Buying in bulk and using ingredients wisely cuts costs.
• Reduces stress: Fewer decisions, fewer excuses, fewer skipped meals.

And best of all? You’ll never have to wonder “What am I having for lunch?” while scrolling your food app at 11:53 a.m.

5 Tasty Lunches to Prep on Sunday That Still Taste Great on Friday

1. Roasted Vegetable and Quinoa Power Bowl

This colourful bowl packs fibre, protein, and long-lasting freshness — no sogginess in sight.

What’s inside:

• Roasted sweet potato, courgette, red pepper, and red onion
• Cooked quinoa with lemon juice and olive oil
• Hummus or tahini drizzle
• Optional: chickpeas or crumbled feta

Why it works: Quinoa holds up really well in the fridge, and the roasted veg gain depth as they sit. Plus, this bowl tastes just as lovely cold as it does warm.

Tip: Store hummus separately and add just before eating to keep textures spot-on.

2. Teriyaki Chicken with Brown Rice and Greens

A savoury-sweet classic that reheats beautifully — perfect for cooler days or when you want something hearty.

Ingredients:

• Skinless chicken thighs in homemade teriyaki sauce
• Steamed broccoli or edamame
• Brown rice
• Sesame seeds and spring onion to garnish

Why it works: The chicken gets even more flavourful after a day or two, and brown rice holds its texture far better than white rice over the week.

Pro move: Double the chicken and use leftovers in wraps or noodle bowls later in the week.

If you want to diversify your protein options, these easy chicken-based protein lunches offer even more inspiration.

3. Lentil and Sweetcorn Salad with Lemon Dressing

Bright, fresh, and filling — without needing to be heated. Great for on-the-go or fridge-to-fork convenience.

Build your salad:

• Cooked green or brown lentils
• Tinned sweetcorn, diced cucumber, and cherry tomatoes
• Chopped parsley and red onion
• Zingy lemon-mustard dressing

Why it works: Lentils don’t get soggy and offer loads of plant protein and fibre. The dressing keeps it light and zesty without wilting your greens.

Make it interesting: Add a handful of crumbled goat’s cheese or a boiled egg for a protein boost.

4. Spicy Chickpea Wraps with Crunchy Slaw

A vegan favourite that delivers both heat and texture — and doesn’t fall apart by midweek.

How to prep:

• Roasted chickpeas with paprika, cumin, and a splash of hot sauce
• Red cabbage slaw with carrots and a touch of apple cider vinegar
• Whole wheat wraps or flatbreads
• Optional: a spoon of Greek yoghurt or tahini

Why it works: Roasted chickpeas stay firm, and the tangy slaw softens just the right amount by day two. Wrap separately and assemble when ready to eat.

These pair brilliantly with options from meatless high-protein lunches to add variety to your weekly line-up.

5. Pasta Salad with Pesto, Mozzarella and Roasted Tomatoes

Quick to make and a guaranteed crowd-pleaser. This one gets better as the flavours mingle.

In your box:

• Cooked short pasta (fusilli or penne)
• Pesto (classic basil or red pepper)
• Roasted cherry tomatoes
• Mozzarella pearls or cubes
• Spinach or rocket

Why it works: Cold pasta salads are effortless and satisfying. The pesto helps preserve the pasta’s flavour, and roasting the tomatoes adds a rich, savoury edge.

Storage trick: Add the greens just before serving to keep everything crisp.

Batch Cooking: How to Make It Work for You

Lunch prep doesn’t mean making five identical containers and eating the same thing on repeat — unless that’s your vibe.

Tips to keep it interesting:

• Use one base, five ways: Roast a big tray of veg or chicken, then mix it into different meals.
• Switch up dressings and toppings: A different sauce or sprinkle can transform a dish.
• Pair cold and hot items: Have some microwaveable options and others you can eat straight from the fridge.

Equipment to make prep easier:

• Stackable containers with leakproof lids
• A quality set of kitchen scales
• A large chopping board and sharp knives
• Insulated lunch bag and ice packs (especially for dairy or dips)

Staying Fresh All Week: Storage Do’s and Don’ts

To keep your lunches tasting great and staying safe, here’s what you need to know:

Do:

• Cool cooked items fully before sealing
• Label containers with a prep date
• Keep sauces and dressings separate until serving
• Store in the coldest part of the fridge (usually the back or bottom shelf)

Don’t:

• Leave prepped food out for more than two hours
• Combine wet and dry ingredients too early
• Reheat rice more than once

And remember: when in doubt, throw it out. No meal is worth a dodgy tummy.

Lunch Prep for Different Goals

Lunchboxes aren’t one-size-fits-all. Tailor your prep depending on your lifestyle:

For the Busy Professional

Choose one warm and one cold lunch each week. That way, you’re covered whether you’re in the office or on Zoom.

For the Fitness Focused

Prioritise protein-rich meals with legumes, grains, and lean meats. Add boiled eggs, edamame, or a scoop of hummus to round it out.

For the Budget-Conscious

Stick to pantry staples like rice, lentils, and tinned beans. Roast whatever veg is in season or on offer, and batch-cook your bases.

For the Fussy Eater

Keep elements separate in compartment-style boxes. Let yourself mix and match based on mood each day.

Conclusion: Prep Once, Eat Well All Week

There’s something deeply satisfying about opening your fridge on Monday morning and knowing lunch is sorted — no panic, no last-minute rush, no overpriced sandwiches.

By setting aside just a couple of hours on Sunday, you can set yourself up with five nutritious, balanced, and genuinely enjoyable meals that fit your lifestyle and your goals.

So here’s your nudge: Pick two of the recipes from this list and prep them this Sunday. Your midweek self — tired, hungry, and just trying to stay on top of it all — will thank you.