Meal-prep
lunches.
8 recipes that make two to four portions and keep in the fridge for 3 to 4 days, so lunch is packed and counted ahead of time. Each one says how to pack and store it.
8recipes
244–510calories per serving
15–43 gprotein per serving
Compare them
Select a column heading to sort.
| Chicken, rice and broccoli bowlsLunch | 413 | 43 g | 39 g | 8 g | 10.4 g | 45 min | 4 |
|---|---|---|---|---|---|---|---|
| Chicken quinoa saladLunch | 397 | 38 g | 26 g | 15 g | 9.6 g | 30 min | 2 |
| Chicken and black bean burritosLunch | 510 | 37 g | 57 g | 13 g | 7.3 g | 20 min | 2 |
| Beef and black bean chiliDinner | 453 | 36 g | 31 g | 21 g | 8 g | 60 min | 4 |
| Spiced lentils with rice and broccoliDinner | 423 | 23 g | 68 g | 8 g | 5.3 g | 35 min | 2 |
| Chickpea and feta saladLunch | 362 | 17 g | 40 g | 16 g | 4.6 g | 15 min | 2 |
| Black bean and avocado rice bowlsLunch | 378 | 15 g | 52 g | 14 g | 4 g | 15 min | 2 |
| Lentil and tomato soupDinner | 244 | 15 g | 39 g | 4 g | 6.1 g | 40 min | 4 |
Per serving. Calories and macros are added up from USDA FoodData Central values for each recipe’s listed amounts. Times are approximate.
LUNCH · 45 MINChicken, rice and broccoli bowls413 cal per serving · serves 4Protein 43 g · Carbs 39 g · Fat 8 g
LUNCH · 30 MINChicken quinoa salad397 cal per serving · serves 2Protein 38 g · Carbs 26 g · Fat 15 g
LUNCH · 20 MINChicken and black bean burritos510 cal per serving · serves 2Protein 37 g · Carbs 57 g · Fat 13 g
DINNER · 60 MINBeef and black bean chili453 cal per serving · serves 4Protein 36 g · Carbs 31 g · Fat 21 g
DINNER · 35 MINSpiced lentils with rice and broccoli423 cal per serving · serves 2Protein 23 g · Carbs 68 g · Fat 8 g
LUNCH · 15 MINChickpea and feta salad362 cal per serving · serves 2Protein 17 g · Carbs 40 g · Fat 16 g
LUNCH · 15 MINBlack bean and avocado rice bowls378 cal per serving · serves 2Protein 15 g · Carbs 52 g · Fat 14 g
DINNER · 40 MINLentil and tomato soup244 cal per serving · serves 4Protein 15 g · Carbs 39 g · Fat 4 gGood to know
- The most protein per container: chicken, rice and broccoli bowls, 43 g. The lightest: lentil and tomato soup, 244 calories.
- Every container holds an equal share, so the calories per serving are the calories per container. If you split a batch unevenly, weigh the whole batch and your portion, and use the recipe calculator.
- Food safety, following USDA: refrigerate cooked food within 2 hours, eat it within 3 to 4 days, and reheat leftovers to 74 °C (165 °F). Freeze any portions you won’t eat in time.
How to pack and store each one
- Chicken, rice and broccoli bowls: Pack the bowls into four containers. Refrigerate within 2 hours of cooking and eat within 3 to 4 days. Reheat until steaming hot all the way through, 74 °C (165 °F).
- Black bean and avocado rice bowls: Pack the rice, beans, and cheddar into two containers. Add the spinach and avocado on the day, since cut avocado browns. Refrigerate within 2 hours of cooking and eat within 3 to 4 days. Reheat until steaming hot all the way through, 74 °C (165 °F).
- Chicken quinoa salad: Pack the salad into two containers. It is meant to be eaten cold. Refrigerate within 2 hours of cooking and eat within 3 to 4 days.
- Chickpea and feta salad: Pack the dressed chickpeas, cucumber, pepper, and feta into two containers, and add the spinach on the day so it stays crisp. Refrigerate and eat within 3 to 4 days.
- Chicken and black bean burritos: Let the burritos cool, then wrap each one in foil. Reheat in a dry pan or the oven. Refrigerate within 2 hours of cooking and eat within 3 to 4 days. Reheat until steaming hot all the way through, 74 °C (165 °F).
- Spiced lentils with rice and broccoli: Pack the rice, lentils, and broccoli into two containers. Refrigerate within 2 hours of cooking and eat within 3 to 4 days. Reheat until steaming hot all the way through, 74 °C (165 °F).
- Lentil and tomato soup: Cool the soup and store it in four containers. It thickens in the fridge; add a splash of water when you reheat it. Refrigerate within 2 hours of cooking and eat within 3 to 4 days. Reheat until steaming hot all the way through, 74 °C (165 °F).
- Beef and black bean chili: Cool the chili and store it in four containers, with the cheddar packed separately. Refrigerate within 2 hours of cooking and eat within 3 to 4 days. Reheat until steaming hot all the way through, 74 °C (165 °F).
More recipes
High-protein breakfasts · Dinners under 500 calories · All recipes. To change a recipe and see the new numbers, open it in the recipe calorie calculator.
Recipes by the Calorify team. Nutrition is an estimate from USDA FoodData Central (SR Legacy) values, not a lab analysis, and your ingredients and portions may differ. General information, not individualized nutrition advice. Read our editorial approach.
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