How to Create a Week’s Worth of Healthy Lunches in Under 2 Hours

Meal prep doesn’t have to be overwhelming. With the right plan, tools, and mindset, you can prepare five days’ worth of healthy, delicious lunches in less than 2 hours. Whether you’re juggling work, parenting, or school, saving time during the week starts with one well-prepped Sunday.

Step 1: Plan Your Weekly Menu

Before turning on the stove, spend 10–15 minutes mapping out your meals. Pick 2–3 proteins, a couple of grains, and plenty of fresh vegetables. Think grilled chicken, roasted tofu, quinoa, brown rice, sautéed greens, and colorful bell peppers. Don’t forget sauces or dressings to keep meals exciting.

• Pro Tip: Aim for variety in texture and color to keep your lunchbox appetizing all week.

Step 2: Choose the Right Prep Tools

Efficiency is everything. Use time-saving tools like vegetable choppers, non-slip cutting boards, and digital kitchen scales to keep things moving. Preply’s kitchen essentials are designed to make your prep time smarter—not harder—so you can focus on what matters: nourishing meals.

Step 3: Batch Cook Like a Pro

Cook multiple items at once. Roast veggies in the oven while rice simmers on the stove. Use a large skillet to stir-fry proteins. As everything cooks, wash and chop raw items like salad greens or fruit for snacks. Multitasking safely is key to staying under the 2-hour mark.

Step 4: Portion and Pack for the Week

Once everything is cooked, it’s time to assemble your meals. Divide food into lunch boxes with built-in compartments or use portion-control containers to mix and match as you like. Silicone bags are great for snacks or wraps, while glass meal prep containers keep salads crisp and grains fresh.

• Smart Tip: Label each meal with the day of the week using washable meal prep stickers to stay organized.

Step 5: Store Smartly for Freshness

Stack meals in the fridge in order of day—Monday at the front, Friday in the back. If you're prepping perishable items like avocado or fish, wait until midweek to prepare and add them. Leak-proof and airtight containers like those curated by Preply can help extend freshness and reduce food waste.

Bonus: Rotate Meal Themes

Switch up cuisines weekly—Asian-style bowls one week, Mediterranean wraps the next. This keeps the process fun and your taste buds excited. The more you enjoy your meals, the more likely you’ll stay on track with healthy eating.

Final Thoughts: Meal Prep is Self-Care

Prepping a week’s worth of healthy lunches doesn’t just save time—it reduces stress, curbs last-minute unhealthy choices, and sets the tone for an intentional week. With the right tools and a simple system, this 2-hour Sunday routine can be your secret weapon to wellness.

Ready to upgrade your lunch game? Discover Preply’s Meal Prep Containers and Weekly Meal Kits—thoughtfully selected to help you prep smarter and live healthier.