Easy
Salmon Rice Bowl
Flaky salmon over seasoned rice with spicy mayo and avocado — the viral meal-prep bowl format that took over lunch Reels.
30 min2 servings
LunchInstagram ViralHigh Protein
20 Meal Prep Lunch Recipes
Prep lunches for the whole week. Twenty batch recipes portioned and ready to grab.
Pick your meals — ingredients go straight to Instacart
Choose a recipe, tap Shop ingredients, and your list is ready in your Instacart cart. Plan the week, then shop once.
20 recipesBrowse Lunch Recipes →
Easy
Italian Chopped Sandwich
Salami, provolone, and pickled peppers chopped together on a hoagie roll — the viral TikTok sub you can build in five minutes.
10 min2 servings
LunchInstagram ViralQuick
Medium
Banh Mi
Crispy baguette stuffed with savory pork, pâté, pickled vegetables, cilantro, and jalapeño. The perfect fusion of French and Vietnamese street food.
50 min4 servings
LunchComfort FoodHigh Protein
Easy
Horiatiki (Greek Salad)
The real Greek village salad — chunky tomatoes, cucumber, olives, and a slab of feta. No lettuce, just pristine Mediterranean ingredients.
15 min4 servings
LunchHealthyQuick
Medium
Spanakopita
Flaky phyllo pie filled with spinach, feta, and herbs. Crispy, savory, and one of Greece's most beloved dishes — perfect as a main or meze.
1h 10m8 servings
LunchVegetarianComfort Food
Easy
Gazpacho
Chilled Andalusian tomato soup with cucumber, pepper, and olive oil. Bright, refreshing, and the perfect antidote to a hot Spanish summer day.
20 min6 servings
LunchHealthyQuick
Medium
Tortilla Española
Spain's iconic potato and egg omelet — creamy inside, golden outside. Served tapas-style at room temperature or warm, any time of day.
50 min6 servings
LunchComfort FoodBudget
Medium
Som Tam (Green Papaya Salad)
Shredded green papaya pounded with chilies, lime, fish sauce, and peanuts. Crunchy, spicy, sour, and utterly addictive Thai street food.
25 min4 servings
LunchHealthyQuick
Easy
Onigiri
Hand-shaped rice balls wrapped in nori with savory fillings like salted salmon or umeboshi plum. The ultimate Japanese portable snack — simple, satisfying, and endlessly customizable.
35 min6 servings
LunchMeal PrepKid Friendly
Hard
Char Siu Bao
Fluffy steamed buns filled with sweet, sticky char siu pork. A dim sum favorite — pillowy soft dough wrapped around savory barbecue pork.
1h 5m8 servings
LunchComfort FoodMeal Prep
Easy
Kartoffelsalat
Southern German warm potato salad with a tangy vinegar-mustard dressing and crispy bacon. The essential accompaniment to Wiener Schnitzel and every Bavarian Brotzeit.
45 min6 servings
LunchComfort FoodBudget
Easy
Green Goddess Salad
Crunchy cucumbers, cabbage, and herbs tossed in a creamy green goddess dressing — the viral salad that made eating vegetables feel like a trend.
15 min4 servings
LunchInstagram ViralHealthy
Hard
Pork Pie
Hand-raised hot water crust pastry filled with seasoned pork and a jellied stock. A Melton Mowbray classic — perfect for picnics and pub lunches.
2h 15m8 servings
LunchComfort FoodMeal Prep
Easy
Welsh Rarebit
Thick slices of toast drowned in a sharp cheddar-mustard-beer sauce and grilled until bubbling. Wales' answer to grilled cheese — infinitely superior.
20 min4 servings
LunchQuick30 Minutes
Easy
Ploughman's Lunch
A pub platter of crusty bread, farmhouse cheddar, pickle, ham, and salad. Simple, honest, and the perfect accompaniment to a pint.
15 min4 servings
LunchQuick30 Minutes
Easy
Coronation Chicken
Poached chicken in a creamy curry-mayonnaise sauce with apricots and almonds. Created for Queen Elizabeth II's coronation — still a British buffet staple.
45 min6 servings
LunchMeal PrepComfort Food
Medium
Cornish Pasty
Golden half-moon pastries filled with beef, potato, swede, and onion — the portable lunch of Cornish miners, still perfect today.
1h 15m6 servings
LunchComfort FoodMeal Prep
Easy
Espinacas con Garbanzos
Seville's beloved spinach and chickpea stew with cumin, paprika, and bread crumbs. A tapas bar staple — hearty, vegan, and deeply flavorful.
30 min4 servings
LunchHealthyVegetarian
Easy
Salmorejo
Thick Cordoban tomato cream — richer and creamier than gazpacho, topped with jamón and hard-boiled egg. A Andalusian summer classic.
15 min4 servings
LunchHealthyQuick
Easy
Hot and Sour Soup
A bold, tangy soup with tofu, mushrooms, and bamboo shoots in a peppery vinegar broth thickened with eggs. The perfect start to any Chinese meal.
35 min4 servings
LunchQuick30 Minutes
Related Collections
20 High Protein Meal Prep Ideas
Cook once, eat protein all week. Twenty meal prep recipes that reheat well and hit macro targets.
20 Air Fryer Meal Prep Recipes
Batch cook with your air fryer. Twenty meal prep recipes that reheat well all week.
15 Slow Cooker Meal Prep Recipes
Batch cook in the slow cooker. Fifteen recipes that make a week of lunches and dinners.
15 Budget Meal Prep Recipes
Meal prep on a budget. Fifteen batch recipes that cost less than $2 per serving.
30 Meal Prep Dinners
Cook Sunday, eat all week. Thirty dinner meal prep recipes that reheat perfectly.
Frequently Asked Questions
How many lunches should I meal prep?
Prep 4–5 lunches if you work weekdays. Leave Friday for leftovers or eating out.
How do I shop the ingredients for these recipes?
Pick a recipe (or add several to your meal plan), tap Shop ingredients, and the items land in your Instacart cart — ready to checkout. No copying lists by hand.