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.
36 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
Easy
Egg Drop Soup
Silky ribbons of egg swirling through a light, savory chicken broth. Ready in 15 minutes — the simplest and most comforting Chinese soup.
15 min4 servings
LunchQuick30 Minutes
Medium
Spargelsuppe
Silky white asparagus soup — the herald of German spring. Made from asparagus peels and tips, finished with cream and a knob of butter.
50 min4 servings
LunchHealthyComfort Food
Medium
Zwiebelkuchen
A savory onion tart from wine country — caramelized onions and bacon baked on a yeasted crust with cream and caraway. Traditionally served with Federweißer young wine in autumn.
1h 40m8 servings
LunchComfort FoodBudget
Easy
Kartoffelpuffer
Crispy golden potato pancakes with a tender center — served sweet with applesauce or savory with smoked salmon and sour cream. A beloved German comfort food.
40 min4 servings
LunchComfort FoodBudget
Medium
Leberkäse
Bavarian meatloaf baked until crusty outside and pink and smooth inside — sliced thick, pan-fried, and served in a Semmel with sweet mustard. The king of German deli counter fare.
1h 20m8 servings
LunchComfort FoodHigh Protein
Easy
Galette Bretonne
A savory buckwheat crêpe from Brittany, folded around ham, egg, and cheese. Rustic, nutty, and utterly delicious — the street food of northwest France.
50 min4 servings
LunchQuickComfort Food
Easy
French Lentil Salad
Earthy Puy lentils tossed with a sharp Dijon vinaigrette, crisp vegetables, and fresh herbs. A satisfying salad that improves as it sits — perfect for meal prep.
40 min6 servings
LunchHealthyVegetarian
Easy
Salade Niçoise
A composed salad from Nice with tuna, green beans, potatoes, eggs, olives, and anchovies. Fresh, colorful, and substantial enough to be a full meal.
40 min4 servings
LunchHealthyHigh Protein
Easy
Croque Monsieur
The ultimate French ham and cheese sandwich — griddled, topped with béchamel and more cheese, then baked until bubbling and golden. Café comfort food at its finest.
35 min4 servings
LunchQuickComfort Food
Medium
Cold Kongguksu
Chilled wheat noodles in a creamy, nutty soybean milk broth — refreshingly mild and protein-rich. The perfect summer noodle bowl when you want something light and cooling.
30 min4 servings
LunchHealthy30 Minutes
Medium
Cold Naengmyeon
Chewy buckwheat noodles in an icy, tangy beef broth with cucumber, pear, and a hard-boiled egg. The ultimate Korean summer noodle dish — refreshingly cold and complex.
35 min4 servings
LunchHealthy30 Minutes
Medium
Homemade Kimbap
Seaweed rice rolls filled with seasoned vegetables, egg, pickled radish, and bulgogi or spam. Korea's perfect portable lunch — colorful, balanced, and fun to make.
1h4 servings
LunchMeal PrepKid Friendly
Easy
Turkey Avocado Wrap
Fresh and filling turkey avocado wraps with crispy vegetables and a zesty sauce. A better-than-Subway lunch you can make in 5 minutes. Perfect for meal prep.
5 min2 servings
LunchQuickHealthy
Easy
Chicken Caesar Salad
A classic Caesar salad with crispy pan-seared chicken, homemade croutons, and creamy Caesar dressing. Better than any restaurant version and done in 20 minutes.
25 min4 servings
LunchHigh ProteinHealthy
Easy
Creamy Tomato Basil Soup
Silky smooth tomato soup with fresh basil and a touch of cream. Pairs perfectly with a grilled cheese.
35 min4 servings
LunchVegetarianComfort Food
Easy
Crispy Chicken Wraps
Crispy chicken strips, fresh veggies, and creamy sauce wrapped in a soft tortilla. Lunch done right.
25 min4 servings
LunchKid FriendlyQuick
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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.