8 Easy Lunch Ideas That Keep Well in the Fridge

Finding easy lunch ideas you can actually make is the key to a smoother week. When your schedule is full, the last thing you need is a complicated midday meal. This list is about simple, repeatable lunch recipes you can prep on a Sunday. You get a ready to eat meal that saves you time and money during the week.

Remember, the plan you can keep on a Wednesday beats the perfect plan you drop on Thursday. I am not a dietitian, just a busy person who needs lunch sorted. These recipes use common ingredients and simple steps. They are designed for real life, not for a food magazine cover. Cooked food should be refrigerated and eaten within 3 to 4 days.

1. Greek Chickpea Salad (like 4 servings, keeps 4 days)

This no cook salad is fresh and filling. In a large bowl, combine two 15-ounce cans of rinsed chickpeas, 1 cup of chopped cucumber, 1 cup of cherry tomatoes, and half a cup of Kalamata olives. Add a simple dressing of olive oil and lemon juice, then gently stir in half a cup of feta cheese. Portion into containers for the week. It keeps well for 4 days in the fridge. Cost is about $3 per serving.

2. Sheet Pan Sausage and Veggies (like 4 servings, keeps 4 days)

A warm and hearty lunch with very little cleanup. Chop 1 pound of broccoli florets and 2 bell peppers. Toss them with 1 pound of sliced chicken sausage on a baking sheet with olive oil and seasoning. Roast at 400°F (200°C) for 20 to 25 minutes, until the vegetables are tender and the sausage is browned. Let it cool before dividing into four containers. This meal costs about $4 per serving and keeps for 4 days.

3. Pesto Pasta Salad (like 4 servings, keeps 4 days)

A classic pasta salad that is always a good choice. Cook 12 ounces of rotini pasta according to package directions, then drain and rinse with cold water. In a bowl, toss the cooled pasta with a 6-ounce jar of pesto, 1 pint of halved cherry tomatoes, and 8 ounces of small mozzarella balls. Divide among four containers for a simple and satisfying lunch that holds up for 4 days. The approximate cost is $3.50 per serving.

4. Deconstructed Chicken Salad Wraps (like 4 servings, keeps 3 days)

Keep your wraps from getting soggy with this simple trick. Mix 3 cups of shredded cooked chicken with half a cup of plain Greek yogurt or mayonnaise, and half a cup of diced celery. Season with salt and pepper. Portion the chicken salad into four containers. Pack large lettuce leaves or tortillas separately. When you are ready to eat, just spoon the salad into your wrap. This keeps for 3 days and costs about $4 per serving.

5. Spicy Black Bean Soup (like 4 servings, keeps 4 days)

This soup is both simple and comforting. Sauté one chopped onion in a pot, then add two cans of rinsed black beans, 4 cups of vegetable broth, and 1 teaspoon of cumin. Simmer for 15 minutes. You can use an immersion blender to make it smoother or leave it chunky. Let it cool completely before pouring it into four airtight containers. It keeps for 4 days in the fridge or freezes well. The cost is low, at about $2 per serving.

6. Lentil and Sweet Potato Curry (like 4 servings, keeps 4 days)

A flavorful, plant based option for your lunch prep. In a pot, combine 1 cup of red lentils, 2 cups of peeled and cubed sweet potato, one 14-ounce can of coconut milk, 2 cups of water, and 2 tablespoons of curry powder. Bring to a boil, then simmer for 20 minutes until lentils and potatoes are soft. Portion into four containers. This curry keeps for 4 days in the fridge and costs about $2.50 per serving.

7. Tuna and White Bean Salad (like 4 servings, keeps 3 days)

Another no cook recipe using pantry staples. In a bowl, mix two 5-ounce cans of drained tuna, one 15-ounce can of rinsed cannellini beans, and half a finely chopped red onion. Add the juice of one lemon and a drizzle of olive oil, then mix gently. Season with salt and pepper. This high protein salad is ready in minutes and keeps in the fridge for 3 days. It costs about $3 per serving. Serve with crackers or on its own.

8. Turkey Spinach Pinwheels (like 4 servings, keeps 3 days)

Pinwheels are a fun way to pack a sandwich. Lay a large tortilla flat and spread it with a thin layer of cream cheese. Top with a few slices of deli turkey and a layer of fresh spinach leaves. Roll the tortilla up tightly, then slice it into 1-inch thick pinwheels. You can make about 6 to 8 pinwheels per tortilla. Arrange them in a container for an easy grab and go lunch. They keep for 3 days and cost about $3.50 per serving.

Your Sunday prep order

Start by preheating your oven for the sausage and veggies. While it heats, chop all your vegetables for every recipe. Put the sausage and veggies in to roast. Next, cook the pasta and lentils in separate pots on the stove. While those cook, mix your no-cook salads like the Greek chickpea and tuna white bean, and assemble the turkey pinwheels. Once everything is cooked and cooled, assemble all your containers for the week.

Shopping list

• Canned goods: chickpeas, black beans, tuna, white beans, coconut milk
• Produce: sweet potato, broccoli, bell peppers, onion, spinach, cucumber, tomatoes
• Grains & Pasta: pasta, large tortillas
• Protein: chicken sausage, cooked chicken, deli turkey
• Dairy & Deli: feta cheese, mozzarella balls, cream cheese, pesto
• Pantry staples: olive oil, spices, vegetable broth, lemon juice

FAQ

Can I freeze these lunches?

The soup and curry freeze well for up to a month. Salads with fresh vegetables and dairy are not good for freezing. It is best to eat those within 4 days from the fridge.

How do I keep salads from getting soggy?

For salads with dressing, store it in a separate small container until you are ready to eat. For the wraps, keep the chicken salad separate from the lettuce cups or tortillas to maintain freshness.

Are there vegetarian options?

Yes. The Greek chickpea salad, pesto pasta, black bean soup, and lentil curry are all vegetarian. You can also use a plant based sausage for the sheet pan meal.