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Easy Make Ahead Lunch Bowls For Busy Days

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These Make-Ahead Lunch Bowls are an easy and tasty way to plan your meals for the week. Perfect for when you're craving something fresh, hearty, or spicy!

Buffalo chicken bowl plated and ready to eat.

Table of Contents

Let's be honest, lunch can sometimes be a struggle to put together—especially when you're looking for something both healthy and satisfying. Enter these easy meal prep lunch bowls!

If you're tired of scrambling to make lunch every day or reaching for unhealthy takeout, these make-ahead lunch bowls are about to become your new best friend. They're easy to prep, customizable, and packed with flavor—what more could you want? 

From savory chicken fajita bowls to fresh salmon poke bowls, you can prep a variety of meals in one go, making lunch the least stressful part of your day. Plus, you can tweak each recipe based on what you love (or what you have in the fridge), so it's never boring. Ready to simplify your meal prep routine? Let's dive into these easy, nutritious lunch bowl ideas.

Before You Get Started:

  • Prep ahead of time: These bowls are easy to throw together, especially if you prep certain food items ahead of time, like cooking rice, quinoa, veggies, toppings, etc. 
  • Customize: You can customize each of these bowls with your favorite toppings, spices, herbs, or anything else you like to make them your own. 
  • Storage: Most proteins will keep in the fridge for 3-4 days, so you may need to freeze some portions to prevent spoilage!

Chicken Bowls

Get ready to enjoy some seriously flavorful chicken bowls! Whether you’re craving something sweet and tropical, bold and spicy, or packed with protein, these bowls have you covered. They’re perfect for meal prepping for lunch or throwing together a quick and easy dinner, and you can top them however you like. Delicious, fresh, and totally customizable!

Chicken Fajita Bowls

355 CAL 50 MIN
Chicken fajita bowls with seasoned chicken, peppers, onions, corn, and salsa in a bowl with a sheet pan on the side.
Bring the fiesta home with these Chicken Fajita Bowls, filled with smoky, spiced chicken and sautéed peppers. They're so easy to make and loaded with flavor, plus the customizable toppings like guacamole and salsa make them irresistible.

Rotisserie Chicken Taco Bowls

458 CAL 30 MIN
Rotisserie chicken taco bowl with black beans, bell peppers, onions, guacamole, and tomatoes.
Skip the cooking and grab a rotisserie chicken for these taco bowls that mix perfectly with cilantro lime quinoa, black beans, and all the taco fixings. A quick, healthy dinner that tastes just like your favorite taco stand!

Buffalo Chicken Bowls (30 Minute Meal!)

422 CAL 35 MIN
Buffalo chicken bowls with cauliflower, rice, carrots, cucumber, cherry tomatoes, buffalo sauce, and blue cheese dressing.
These Buffalo Chicken Bowls pack all the flavor of buffalo wings but in a healthier, more filling form. The spicy chicken, paired with rice and a drizzle of creamy dressing, makes for a bowl that's sure to satisfy your cravings.

Grilled Chicken Bowls

489 CAL 45 MIN
Grilled chicken bowls with citrus grilled chicken breast, rice, mango, red bell pepper, and cucumber in a bowl with cilantro.
Perfectly charred grilled chicken sits on a bed of rice and is garnished with fresh and tangy mango salsa. The citrusy chicken paired with the fruity mango salsa and smoky grilled chicken creates a sweet-savory meal perfect for meal prepping!

Chicken Quinoa Bowls

482 CAL 50 MIN
Chicken quinoa bowls with sliced grilled chicken, pico de gallo, cilantro, lime, and chili lime dressing.
These Chicken Quinoa Bowls are a great way to pack in protein and flavor, with grilled chicken, quinoa, and veggies all mixed together in one healthy bowl. Add a drizzle of dressing or some avocado to take it to the next level.

Southwest Chicken Rice Bowl

458 CAL 45 MIN
Southwest chicken and rice bowl with grilled chicken, corn, onion, tomatoes, rice, and cilantro yogurt sauce.
A Southwest-inspired twist on a classic rice bowl, these bowls are loaded with chipotle-marinated chicken, avocado, brown rice, and corn, all drizzled with creamy dressing or a squeeze of lime. It's the perfect combination of spicy, savory, and fresh!

Chicken Burrito Bowls (One Pot!)

473 CAL 45 MIN
Chicken burrito bowls with chicken breast, peppers tomatoes, black bean, rice topped with avocado and cilantro.
These Chicken Burrito Bowls have everything you love about burritos, minus the tortilla! They're packed with chicken, rice, beans, veggies, and tons of fresh toppings, making for a delicious and filling meal that you can customize to your taste.

Asian Rice Bowls (Build Your Own)

375 CAL 30 MIN
Asian rice bowls with white rice, vegtables, ground turkey, and soy sauce.
A delicious mix of veggies, rice, and your choice of ground meat, all tossed in a sweet-savory sauce, makes these Asian Rice Bowls the ultimate comfort food. It's quick, easy, and totally customizable for whatever you're craving.

Beef Bowls

Beef bowls are a delicious and versatile way to level up your lunch (or dinner) game! From zesty Southwest-style bowls with bean and corn salsa to bold Korean-inspired flavors like Bulgogi and Korean Beef Bowls, there’s something for everyone.

Southwest Steak Bowls

448 CAL 30 MIN
Southwest steak bowls with cooked steak, rice, black beans, cilantro, corn, pico de gallo, avocado, and sour cream.
Southwest Steak Bowls are a hearty meal featuring tender, seasoned steak served over a bed of rice, topped with black bean and corn salsa, and drizzled with a zesty cilantro lime dressing.

Korean Beef Bowls

296 CAL 20 MIN
Korean beef bowls with rice, cilantro, carrots, bell peppers, and sprouts in a bowl with spicy sauce.
Tossed with a simple sauce of soy, honey, and garlic, and paired with crunchy veggies, it’s an easy one-pan meal you’ll love. Pair it with steamed rice or lettuce wraps for an effortless dinner.

Ground Beef Bulgogi Bowls

356 CAL 20 MIN
Ground beef bulgogi bowls with Korean flavored beef, cucumbers, carrots, red peppers, cabbage, and rice in a bowl.
Packed with bold Korean-inspired flavors, these Bulgogi Ground Beef Bowls are a weeknight favorite! Sweet soy sauce, garlic, and ginger coat the beef, while sautéed vegetables add a fresh crunch.

Veggie Bowls

Veggie bowls are a fresh and flavorful way to enjoy a healthy, satisfying meal! Packed with vibrant vegetables, hearty grains, and your favorite sauces or dressings, they’re easy to customize to your taste.

Whether you’re adding roasted veggies, fresh greens, or creamy avocado, these bowls are the perfect balance of wholesome and delicious—ideal for meal prep lunches or a quick dinner fix!

Vegetarian Sushi Bowls

631 CAL 35 MIN
Vegetarian sushi bowl with avocado, rice, seaweed, edamame, and tofu.
If you're craving sushi without the hassle, these Spicy Vegetarian Sushi Bowls will become your new go-to. Made with crispy baked tofu, fresh veggies, and a tangy, spicy mayo that makes every bite exciting.

Sweet Potato Bowls

459 CAL 40 MIN
Sweet potato bowls with roasted sweet potatoes, black beans, corn, peppers, onions, zucchini, and brown rice topped with avocado, cilantro, and limes.
These Sweet Potato Bowls are a cozy, wholesome meal featuring roasted sweet potatoes and veggies, black beans, corn, and a creamy tahini dressing that ties everything together. Simple, satisfying, and perfect for any time of the day.

Farro Bowls with Broccoli and Chickpeas

486 CAL 40 MIN
Garlic tahini broccoli bowls with cooked farro, roasted broccoli, roasted chickpeas, and tahini sauce in two bowls.
These Farro Bowls are the perfect blend of nutty farro, roasted veggies, and a tangy lemon dressing, creating the perfect balance of flavor in each bite. It's a wholesome, filling meal that works for lunch or dinner!

Mediterranean Quinoa Bowl

354 CAL 25 MIN
Mediterranean quinoa bowl with quinoa, arugula, red peppers, tomatoes, and hummus dressing in a wooden bowl.
This Mediterranean Quinoa Bowl with Hummus Dressing is loaded with fresh ingredients like cucumber, tomatoes, and kalamata olives, all topped with a creamy hummus dressing. It's a vibrant and filling dish that's perfect for a Mediterranean-inspired meal.

Buddha Bowl

479 CAL 40 MIN
Buddha bowl with kale, chickpea, sweet potatoes, onions, and avocado served with maple tahini dressing.
This Buddha Bowl is the ultimate feel-good meal, combining roasted sweet potatoes, chickpeas, and quinoa, all topped with a homemade maple tahini sauce to balance everything out.

Seafood Bowls

Seafood bowls are a fresh and flavorful way to elevate your meals! Featuring perfectly cooked shrimp, salmon, or your favorite seafood, paired with fluffy rice, crisp veggies, and zesty sauces, they’re as delicious as they are versatile.

Customize with tropical salsas, creamy dressings, or bold seasonings for a satisfying bowl that’s perfect for lunch, dinner, or meal prep!

Salmon Poke Bowls

438 CAL 1 HOURS, 10 MIN
Salmon poke bowls with raw salmon, white rice, avocado, green onions, cucumber, seaweed, edamame, and cabbage.
You can't go wrong with these Salmon Poke Bowls—crispy cucumbers, creamy avocado, and the freshest salmon tossed in a savory soy sauce dressing. It's a refreshing, light meal that hits the spot every time!

Salmon Rice Bowls

544 CAL 25 MIN
Salmon rice bowls with Asian salmon, cucumbers, edamame, red onion, herbs, and cooked brown rice.
These Salmon Rice Bowls are a hearty and satisfying meal with flaky salmon, fluffy rice, and fresh veggies. It's like a restaurant-quality meal you can easily make at home!

Fish Taco Bowls

315 CAL 20 MIN
Fish taco bowls with flaky mahi mahi, avocado, mango, limes, shredded cabbage, cilantro, and taco sauce in a bowl with rice.
These Fish Taco Bowls pack all the flavor of your favorite tacos into a healthy, bowl-friendly version. Crispy mahi mahi, mango avocado salsa, shredded cabbage, and a generous squeeze of lime juice make this a fun, fresh meal.

DIY Hawaiian Poke Bowls

324 CAL 30 MIN
Poke bowls with ahi tuna poke, rice, seaweed salad, avocado, spicy mayo, cucumbers, carrots, and sesame seeds.
Fresh, flavorful, and full of crunch, these Poke Bowls are packed with marinated ahi tuna, steamed rice, and veggies. The tuna is marinated in a soy sauce mixture to tenderize it. Then, pile on the toppings for the perfect meal prep bowl!

Shrimp Taco Bowls

359 CAL 25 MIN
Shrimp taco bowls with cooked shrimp, avocado, rice, lime, cilantro, cabbage, corn, and pico de gallo in a white bowl.
These shrimp taco bowls are the perfect solution for a fast, flavorful dinner! Tender shrimp is perfectly seasoned and paired with fluffy rice, crisp veggies, creamy avocado, and zesty pico de gallo.

Shrimp Sushi Bowls

438 CAL 15 MIN
Sushi bowls with spicy shrimp, avocado, cucumbers, carrots, and edamame with brown rice.
These Spicy Shrimp Sushi Bowls are everything you love about sushi in a bowl—tender shrimp, edamame, avocado, and a kick of heat from spicy mayo. It's sushi made easy and oh-so-tasty!

Salmon Sushi Bowls

610 CAL 25 MIN
Salmon sushi bowls with sushi rice, salmon, seaweed strips, carrots, cucumbers, and spicy mayo.
These Salmon Sushi Bowls combine fresh, tender salmon, fluffy rice, crunchy veggies, and Sriracha mayo for a sushi-inspired bowl that's packed with flavor. It's like a sushi roll without the fuss!

Items to Prep Ahead of Time

When it comes to meal prepping these lunch bowls, a little bit of planning goes a long way. Here are some easy items you can prep in advance to save time during the week:

  • Protein: Grill or cook your chicken, beef, shrimp, or tofu in bulk and store it in the fridge until you’re ready to assemble the bowls. I recommend doing this MAX 2-3 days ahead of time, so the protein doesn’t spoil. You can also cook the protein up to 3 months ahead of time and store it in the freezer until you’re ready to use it. Let it thaw in the fridge overnight before assembling the bowls. 
  • Grains: Quinoa, rice, or farro are the base of many of these bowls, and they're so easy to cook in bulk. Just cook enough for a few days and store it in an airtight container.  You can also speed things up with frozen or precooked grains. 
  • Veggies: Chop and roast any veggies that need to be prepped, like bell peppers for fajita bowls or sweet potatoes for the Sweet Potato Bowls. You can even do some basic veggie prep, like washing and chopping lettuce, cucumbers, and tomatoes for quick assembly.
  • Dressings and Sauces: Many of these bowls include a drizzle of sauce or dressing. Whip up your favorite dressing and store it in the fridge for easy access.

 

Toppings

You can use any toppings you like with these bowls! Here are some of our favorites:

Dressings

Dress up these bowls with these homemade dressing options:

Tips for Making These Meal Prep Bowls

Here are some of our best tips for making these meal prep bowls: 

  • Keep Toppings Separate: If you're meal prepping for multiple days, store your toppings (avocado, salsa, etc.) in separate containers. This keeps them fresh and prevents them from getting soggy.
  • Use Airtight Containers: To ensure your bowls stay fresh throughout the week, store everything in airtight containers. If you can, opt for glass containers, as they help maintain the freshness of your ingredients.
  • Layer Your Bowls: When assembling, put your grains on the bottom, followed by proteins and vegetables, and finish with any sauces or dressings on top. This keeps everything from getting soggy, especially if you're prepping in advance.
  • Don't Forget the Garnishes: Small garnishes like lime wedges, cilantro, or green onions are easy to add just before serving and give your meal a fresh, vibrant touch.

Customizations and Swaps

One of the best things about meal prep bowls is how easily they can be customized. Here are a few ideas to switch things up:

  • Swap Proteins: Not a fan of chicken? Use beef, shrimp, ground turkey, or even a plant-based protein like tofu. You can also switch things up by using rotisserie chicken when you're in a rush or use chicken thighs for a richer flavor.
  • Use Different Grains: While quinoa and rice are classic choices, you can use other grains like farro, bulgur, couscous, or even cauliflower rice, garlic spaghetti squash, parmesan zucchini noodles, or Asian zucchini noodles for a low carb option.
  • Use Potatoes Instead: Not a fan of rice? Swap in roasted potatoes, honey roasted sweet potatoes, or potato cauliflower mash for a different flavor!
  • Change Your Veggies: If you're not a fan of certain veggies, feel free to swap them out! For example, swap out bell peppers in your fajita bowls for zucchini, or add crispy baked broccoli instead of spinach in your Mediterranean quinoa bowls. The more variety, the better!
  • Make a Salad: Want to keep things low carb? You can add some kale, arugula, spinach, or lettuce with grains to make a flavorful salad! If you want, you can add a small scoop of grains for carbs, but make most of the bowl a salad.
  • Go Vegan or Vegetarian: Many of these bowls can easily be made vegan or vegetarian. Swap the chicken or shrimp for chickpeas, tempeh, or even mushrooms. The Sweet Potato Bowls and Farro Bowls with Broccoli and Chickpeas are perfect options to start with!

Frequently Asked Questions

Yes! These bowls are great for meal prepping in bulk. Just store the components separately to keep everything fresh, and assemble them when you're ready to eat.

 

Most of these bowls will stay fresh for 3–4 days when stored in airtight containers in the fridge. If you're making them for the whole week, consider prepping on Sunday and eating by Thursday for the best quality.

 

While it's not ideal to freeze everything in the bowls (especially things like avocado), proteins and grains like rice or quinoa can freeze well. Just thaw them the night before and assemble your bowl the next day.

 

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