When your week gets busy and stressful, meal prep bowls will serve as a relaxing option that you can have repeatedly. Each week, you only negotiate with the kitchen for lunch a few times.
I’m not telling you to measure out each grain of rice, I’m just suggesting that you use some strategy to ensure your meal is filling. Choose a few items from this list, change your choice of sauces and spices as you go, and your future self will appreciate the effort when he or she opens the fridge.
1) Chicken Burrito Bowl
This chicken recipe will give you a hard-working meal for the week that will make your life easier. To season the chicken, you can use some cumin, chili powder, garlic, and some salt, then add some rice and black beans as a solid base.
If you want to up the protein count, you can use plain Greek yogurt instead of sour cream, and add some lime to keep it refreshing. It will last a few days in the fridge and will be even better to eat as the spices settle.
2) Turkey Taco Bowl
Cauliflower rice is a great choice when you want the base to be lighter but still want the bowl to do some serious work. Brown ground turkey with taco spices, add some onions, and then a splash of broth to keep it juicy in the fridge. After reheating, add the lettuce and tomatoes to keep them crisp. For most people who pack lunch it feels like a proper meal without the post lunch desk nap.
3) Teriyaki Salmon Bowl
This bowl shows how underrated cooked salmon meal prep is. Simply bake the salmon until it is just opaque and brush it with a quick soy-ginger-honey glaze (or teriyaki sauce if you’re going the easy route), and you’ve got your salmon. For crunch and color, add broccoli or snap peas. If you dislike soggy veggies, a pro tip is to keep the sauce separate.
4) Greek Chicken Bowl
This bowl is pretty much a form check for meal prep: straightforward, nutritious, and difficult to get wrong. Marinate chicken in lemon, garlic, oregano, and olive oil, then grill or roast it.
Quinoa offers an additional source of protein as well as a unique texture, while feta provides a salty touch to the dish that transforms it from tasting like “meal prep” to something more satisfying. If you place cucumbers in a separate container, everything will remain fresh for longer.
5) Steak Fajita Bowl
This recipe is for those days when you want to add a bit of muscle to your lunch. Sear either flank or skirt steak and be sure to let it rest before slicing it thinly across the grain to keep it tender after you reheat. Include peppers and onions that have been cooked until just soft (not mushy). This works really well with rice, but if you want a different base, it’s also good over greens.
6) Spicy Chicken Bowl
This bowl is sweet and spicy, and will last you all week. Combine cooked chicken and a honey sriracha sauce, and then add broccoli for some “adulting” to your dish. If you have a lower tolerance for spice, feel free to use less sriracha and substitute garlic and lime for the sriracha. This sauce will also make your chicken stay juicy if you are meal prepping.
7) Tuna Bean Bowl
An example of a high protein meal that does not require a stove is this one. Mix tuna with lemon juice, dill, a little olive oil, and pepper, then fold in white beans for extra protein and fiber. It is satisfying while still being a light meal, which is a nice refreshing change for a midweek meal. If you do not like tuna, canned salmon works just as well.
8) Shrimp Fried Rice Bowl
This is a “legit” bowl using leftovers. Day-old rice is best as it has a better texture and less chance of becoming mushy. Cook shrimp quickly so that it remains firm, and if you want bonus protein, scrambled eggs into the mixture. If you want a bowl that reheats very well, use frozen peas and carrots. If you want to watch your sodium intake, go light on the soy sauce and use more ginger and garlic for flavor.
9) Pesto Chicken Pasta Bowl
Yes, cottage cheese belongs here, hear me out. Blend cottage cheese with pesto to make a creamy, high-protein sauce that clings to pasta without feeling greasy. Including chicken and tomatoes turns this into a bowl that provides comfort food vibes while still fulfilling recovery-meal duty. It’s also a fantastic way to use that half-jar of pesto hiding in the fridge door.
10) BBQ Chicken Bowl
This bowl is the ‘I want something cozy but not too involved’ option. Slow-cooker or instant-pot shredded chicken works great, and store-bought BBQ sauce keeps it low-effort. Roasted sweet potatoes offer a caramelized flavor that enhances the experience of meal prep. For more textural contrast and without the need for any further cooking, you could add a crunchy slaw on the side.
11) Chicken Shawarma Bowl
Using Shawarma spice seasoning gives great flavor to chicken. Cooking the chicken is as simple as mixing cumin, paprika, turmeric, and a bit of garlic and cinnamon.
Then, you can either roast or pan-sear the chicken. Add some rice to your chicken and consider a simple cucumber-tomato salad to add some freshness. Another great additional sauce option is a tahini-yogurt sauce; it is easy to make and moisten your bowl. Your sauce will prevent your bowl from getting dry in the fridge.
12) Chili Lime Beef Bowl
This is a delightful dish that is hard to get bored of. Brown lean ground beef with chili powder, cumin, and garlic, and finish with lime juice. Feel free to add corn for sweetness and extra texture. You can make this in advance and freeze any leftovers. For picky eaters, put the onion and cilantro on the side and let everyone make their own.
13) Turkey Meatball Bowl
Meatballs are a good choice for this meal because they are easy to portion out and reheat evenly. You can bake turkey meatballs (which creates less mess than frying) and then slide them into some marinara to make them a bit juicier.
Creamy polenta is a great source of comfort food and is also great to combine with a large portion of greens. If you don’t want polenta, this dish also works great with pasta or zucchini noodles.
14) Peanut Noodle Bowl
Tofu can absolutely pull its weight in the protein department, especially if you press it and bake it. You can combine noodles with a sauce made from peanut butter, soy sauce, lime, and a little honey, then add some crunchy vegetables for additional texture.
This is an excellent choice if you are looking for a meal that is served cold or at room temperature as well. If peanut butter is not safe for your household, you may use sunflower seed butter, which serves a similar purpose.
15) Egg Roll Bowl
I have a lot of respect for this “one-pan, minimal dishes” bowl. Start by sautéing some ground pork or turkey, garlic, and ginger. Then, add a coleslaw mix bag (no need to shred cabbage at 9 pm). A little soy sauce combined with rice vinegar gives the egg-roll vibe- sans the wrappers. It reheats well and doesn’t get soggy the way some veggie-heavy bowls can.
16) Cajun Chicken Bowl
This bowl is designed for the classic “I have things to do” lunch. White bean chicken has some spice to it and the red beans give added protein and a nice creamy feel. You can use brown rice if you’d like, but white rice is also fine, it’s not a purity test. If spice is a hit or miss for you then keep the Cajun seasoning low and you can add hot sauce at the table.
17) Turkey Lentil Taco Bowl
One of my favorite “quietly smart” meal prep hacks is mixing lentils with turkey. You still get that taco seasoning flavor, but you also stretch the meat, add fiber, and the texture stays legit! Salsa is your best friend in this one because it keeps everything moist and lively. This bowl is especially good if you’re trying to make grocery money go further without anyone noticing.
18) Sesame Ginger Chicken Bowl
Edamame is a simple option to increase protein value of a meal, and it adds a pleasing texture component. Chicken may be paired with a sesame-ginger dressing (dressing made with ginger, soy sauce, sesame oil, and honey) and may be packed with rice and crunchy cabbage.
This dish is cold, which is convenient if your office microwave is unclean. If you’re watching sesame oil, use less and lean on ginger and lime for flavor.
19) Mediterranean Tuna Bowl
This is a good meal to make if you want to go without cooking, yet it still gives you that meal feel as opposed to snack feel. It contains a protein combination of chick peas and tuna while a mixture of lemon and olive oil stays bright.
You can add herbs, but don’t worry too much if you don’t have any, because this bowl is very adjustable. This is also perfect for people who don’t want to deal with the smell of heated fish in a communal area.
20) Chicken Sausage Bowl
Chicken sausage can simplify your dinner meal prep if you are low on mental bandwidth. Just chop it up and brown it with some peppers and onions, and you’re practically finished.
Serve with rice or quinoa and you have a meal prep bowl that is easy to portion out and quick to reheat. If you are concerned with sodium, look at the labels for the sausages as some can be quite salty. Just add more vegetables to offset it.
21) Buffalo Chicken Bowl
A strong example of “meal prep that doesn’t feel like meal prep” is this meal prep. Place shredded chicken in buffalo sauce, then add roasted potatoes and celery to achieve that classic combo. With Greek yogurt, lemon, garlic powder, and dill you can make a quick ranch to get the vibe without having to add a heavy dressing that comes in a bottle. Eating this out of a container is quite fun, and it’s spicy and creamy.
22) Salmon Sushi Bowl
This bowl is a good alternative if you appreciate the flavors of sushi but not the cost. For this, use cooked salmon (either baked or air-fried), then use a fork to break it apart and mix it with rice, cucumber, and a small piece of nori for that ocean-y flavor. Most people do find a touch of mayo and sriracha to be enjoyable, and you can separate the nori if you want it to stay crunchy.
23) Harissa Chicken Bowl
Harissa is an easy way to amp up flavor in a dish, which is always welcome during the work week. Roast chicken using harissa paste (or powder), and pair with chickpeas to add even more protein. Toss on some roasted zucchini or peppers to add color and volume, all with minimal extra work. If you don’t love a lot of heat, start with less harissa and increase the amount later.
24) Korean Beef Bowl
This dish is perfect for anyone who wants to get the most out of their cooking in terms of flavor per minute. The first step is to brown the beef and then let it simmer for a short period of time with soy sauce, garlic, ginger, and some brown sugar, or pear juice if you have some.
To add a bit more variety, you can toss in some spinach or broccoli. The sweet and salty flavor combination is enough to make the “day four” lunch still seem appetizing.
25) Chicken Parmesan Bowl
Although chicken parmesan is tasty, the process of frying chicken cutlets can lead to a very high number of dirty dishes. Instead, consider baking the breaded chicken (or using a lighter breadcrumb coating) then packing portions with marinara and pasta.
For the mozzarella, add it at the time of reheating so it’s gooey rather than rubbery from the fridge. This bowl contains everything you need for some comfort food, and it still has a decent amount of protein.
26) Beef Udon Bowl
Udon noodles elevate your bowl even more! Simply sear some thinly sliced beef, quickly cook the broccoli until tender crisp, and toss it all together in a soy garlic sauce with a touch of cornstarch for that restaurant style cling to the noodles.
It is hearty and comforting and a great option for those who don’t want rice every day. For a lighter option, feel free to sub in extra broccoli and reduce the noodles a little bit.
27) Chicken Mango Bowl
This is the bowl that wakes up your taste buds when your week starts feeling beige. The mango salsa brings the sweet-acid balance that plays really well with the cumin-y chicken and black beans. Keep the salsa separate until you eat if you want the cleanest texture. If you don’t have mango, pineapples work too and keep the same vibe.
28) Turkey Breakfast Bowl
Breakfast-for-lunch is a low-effort win, and it doesn’t require a personality change. Feel free to rehearse your normal morning routine and then throw in some bacon, breakfast sausage, and freshly made breakfast potatoes.
You could just put in some spinach, other greens, or a mixture for an all-day satisfaction breakfast bowl. When you reheat the breakfast bowl, make sure your eggs are still a little moist (you don’t want anything overly dry).
29) Chili Bowl
Chili is the easiest option for batch cooking. You can use one pot, create a big yield, and the leftovers will last a long time. Simply make a batch using lean ground beef, turkey, beans, tomatoes, and chili spices.
Then, portion them out for the rest of the week. You can add some cheddar and a scoop of Greek yogurt on top for additional protein and creaminess. It freezes well too, which is huge for weeks when your schedule decides to freestyle.
Meal Prep Gear I Use
The gear that makes weekly prep from this list faster.
- MUNBYN Digital Food Scale. Weighing protein and rice is the only way the macros on the label match what is in the bowl.
- Yuiicaov Stainless Steel Baking Sheet Set. Two heavy sheets that do not warp, so roasted vegetables brown instead of steam.
- BYSNOW 16 oz Deli Containers with Lids. Leak-proof lids, freezer to microwave, and enough of them that you stop rationing containers.
