Life is busy. Between work, family, and everything in between, finding time to eat a healthy lunch can feel impossible. But what if you could prep a week’s worth of energizing, delicious meals in under an hour—all at once?

That’s exactly what we’re doing today! Using just three 2-cup glass dishes, we’ll create three different meals that are balanced, flavorful, and easy to grab on your way out the door.

No more skipping lunch or grabbing fast food because you didn’t have time to cook. This method is quick, budget-friendly, and keeps your energy up so you can handle everything life throws at you!

Why Meal Prep?

Meal prepping isn’t just about saving time—it’s about making intentional choices for your health, energy, and budget. Here’s why it works:

✅ Saves Time: Cook once, eat all week.

✅ Saves Money: No more last-minute takeout.

✅ Reduces Stress: No thinking about what to eat each day.

✅ Boosts Energy: Balanced meals keep blood sugar stable and prevent the afternoon crash.

With just three glass meal prep containers, an oven, and a few staple ingredients, you’ll have three different meals ready to go. Let’s get started!

The Meal Prep Formula

A great meal-prepped lunch has three key components:

1️⃣ Protein – Keeps you full and fuels your body.

2️⃣ Grain or Starch – Provides lasting energy.

3️⃣ Vegetables – Add nutrients, fiber, and flavor.

This simple formula makes it easy to mix and match ingredients while keeping meals exciting.

3 Easy Meal Prep Lunches

Each meal will be cooked in the oven at the same time, making this process super efficient. Just season, prep, and bake!

1. Mediterranean Chicken Bowl

A light, flavorful meal packed with protein and fresh Mediterranean flavors.

✅ Protein: Chicken breast (cubed)

✅ Grain: Quinoa

✅ Veggies: Zucchini, cherry tomatoes, red onion

✅ Seasoning: Greek seasoning + lemon juice

✅ Extras: A dollop of tzatziki (optional)

How to Make It:

• Add cubed chicken to one glass dish. Season with Greek seasoning and lemon juice.

• In the same dish, add 1/4 cup quinoa and chopped veggies. Drizzle with olive oil. Be sure to add liquid I use 1/2 cup Chicken stock .

• Bake at 375°F for 30-35 minutes until the chicken is fully cooked.

• Let cool and store in the fridge.

💡 Quick Tip: Swap quinoa for couscous or rice if preferred.

2. Asian-Inspired Salmon Bowl

A protein-packed dish with a sweet and savory twist.

✅ Protein: Salmon fillet

✅ Grain: Brown rice

✅ Veggies: Broccoli, bell peppers, carrots

✅ Seasoning: Sweet & spicy seasoning (or a mix of soy sauce, garlic, and honey)

✅ Extras: Sesame seeds, green onions

How to Make It:

• Place a salmon fillet in one glass dish. Season with sweet & spicy seasoning.

• Add 1/4 cup brown rice and veggies around the salmon. Be sure to add liquid I use 1/2 cup Chicken stock .

• Drizzle with a little sesame oil or soy sauce for extra flavor.

• Bake at 375°F for 15-20 minutes (salmon cooks faster than chicken).

💡 Quick Tip: If you prefer, swap salmon for shrimp or tofu.

3. Southwest Veggie & Black Bean Bowl

A hearty vegetarian meal packed with fiber and flavor.

✅ Protein: Black beans

✅ Grain: Farro or brown rice

✅ Veggies: Sweet potatoes, bell peppers, corn

✅ Seasoning: Taco seasoning

✅ Extras: Avocado slices, salsa

How to Make It:

• In a glass dish, add diced sweet potatoes, bell peppers, and corn. Season with taco seasoning.

• Add black beans and farro to the same dish.

• Drizzle with a little olive oil and bake at 375°F for 30 minutes.

• Serve with avocado slices and salsa.

💡 Quick Tip: If you eat dairy, a little shredded cheese or Greek yogurt makes a great topping!

How to Cook Everything Together

Since all three meals bake at 375°F, you can cook them at the same time:

1️⃣ Chicken Bowl – 30-35 minutes

2️⃣ Salmon Bowl – 15-20 minutes (remove early)

3️⃣ Veggie Bowl – 30 minutes

Pro Tip: Place the salmon on the top rack for even cooking.

Once cooked, let everything cool, seal the dishes, and store them in the fridge. Now you’ve got three balanced, ready-to-go meals for the week!

Meal Prep Tips for Success

✅ Use glass containers – They’re oven-safe, keep food fresh longer, and make reheating easy.

✅ Double the recipe – If you want more variety, make two of each meal instead of one.

✅ Freeze extras – If you don’t want to eat the same meals all week, freeze one or two for later.

✅ Mix up seasonings – Using different spices (like Italian, Cajun, or Curry) keeps meals exciting!

Final Thoughts: Make Lunches That Work for YOU

Prepping individual meals doesn’t have to be boring or time-consuming. By following this simple method, you can have healthy, delicious lunches ready in under an hour, helping you stay fueled, focused, and ready to handle everything your day throws at you.