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Bringing your lunch to work is an excellent way to maintain a healthier diet and save money. However, it can be challenging to decide what to pack, especially if your office lacks a microwave and you’re tired of soggy sandwiches. Fortunately, there are plenty of delicious options for meals that can be enjoyed cold.
In this article, we present 18 meal prep recipes that are perfect for days when you don’t have access to a microwave, along with some helpful tips for preparing these meals efficiently.
Key Takeaways
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Noodles, salads, and wraps are excellent choices for lunches without a microwave.
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An insulated lunch bag with an ice pack will keep your food fresh and cool until it’s time to eat.
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A touch of creativity and flavorful ingredients can transform cold lunches into satisfying meals.
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Light Crunchy Orange Chicken Wrap from The Creative Bite. This light and healthy lunch option is easy to prepare and travels well. Use crisp lettuce, carrots, chicken, almonds, wontons, and mandarin oranges to create a wrap that satisfies your midday hunger.
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Asian Chicken Mason Jar Salads from Sweet Peas and Saffron. These mason jar meals are perfect for those with busy schedules. Prep them at the start of the week for a grab-and-go lunch option. They can also be assembled in regular containers if preferred, and will stay fresh for up to four days.
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Creamy Basil Pesto Chicken Pasta Meal Prep Bowls from Food Faith Fitness. This pasta meal prep bowl is as delicious as it is simple. With fresh vegetables, herbs, yogurt, chicken, and seasoning, it makes for a healthy and transportable lunch.
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Kale Barley Salad with Feta and a Honey Lemon Vinaigrette from Sweet Peas and Saffron. Packed with grains and nutrient-rich ingredients, this salad keeps you energized throughout your workday. The vinaigrette is light and simple, and the recipe includes chickpeas, feta, pine nuts, avocado, kale, and barley for a protein-rich meal without meat.
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Black Bean Quinoa Salad from Peas and Crayons. This healthy, vegan, and gluten-free recipe is filled with vegetables and quinoa, ensuring you feel satisfied. It’s perfect for meal prepping and can be easily customized to suit your taste.
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Asian Salad with Salmon, Ginger, and Lime Dressing from Sweet Peas and Saffron. This flavorful salad features salmon, fresh vegetables, avocado, and candied ginger. It’s a great option for using leftover salmon and is quick to prepare.
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Mediterranean Chopped Salad from This Farm Girl Cooks. This easy salad is loaded with healthy ingredients and protein. It can be made in one large bowl and divided or prepared in separate containers for the week. Ingredients include tomatoes, cucumbers, olives, chickpeas, and onions.
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Mayo-Free Avocado Egg Salad by The Roasted Root. A worry-free egg salad that skips mayo. With only three ingredients, it’s simple to make and perfect spread on bread for a quick meal.
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Greek Three Bean Salad by Flavor the Moments. This three-bean salad offers a Greek twist with fresh vegetables and citrus. It can serve as a side dish or a main course and is easy to mix in the office without kitchen tools.
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Southwestern Chopped Chicken Salad by Sweet Peas and Saffron. Prepare this delicious chicken salad ahead of time, keeping the dressing separate until you’re ready to eat. It’s perfect for warm days when you crave something light.
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Turkey Ranch Wraps from Garnish and Glaze. Quick and easy to make, these wraps are filled with spinach, turkey, feta, and a Greek yogurt ranch spread. They travel well and can also be assembled in the office if desired.
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Greek Tuna Salad Wraps by Home Cooking Memories. This no-mayo salad features Greek yogurt, olives, and feta cheese. It can be enjoyed as a wrap or on its own.
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Spicy Tofu Noodle Meal Prep Bowls by Sweet Peas and Saffron. This flavorful noodle dish is mildly spicy, with the option to adjust the heat. Swap tofu for another protein if desired, and it makes for a perfect meal prep option.
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Avocado Asparagus Chicken Salad by Tasting Page. This mayo-free chicken salad is simple to prepare with just a few ingredients. It’s suitable for various dietary restrictions such as Paleo and Whole30.
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Rainbow Couscous and Tzatziki Chicken from Zested Lemon. This easy recipe includes ingredient substitution suggestions and tips on packaging your meal for optimal freshness.
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Creamy Vegetarian Black Bean Taquitos by Backyard Bohemian. Filled with black beans, green chilies, and spices, these taquitos are a healthy vegetarian option that won’t spoil easily.
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Strawberry Salad with Cherries and Blueberries from What to Make For Dinner. This refreshing summer salad can be enjoyed as a standalone lunch or as a side dish with other meals.
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Cranberry Pecan Chickpea Salad Sandwich with Healthy Kale Salad by Peas and Crayons. This versatile dish can be made in two ways to suit your preferences. A healthy mix of cranberries, pecans, chickpeas, and kale ensures a satisfying meal.
Tips for Meal Prepping When You Have No Microwave
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Invest in a reusable lunch box or bag with an ice pack. While paper bags are economical, they don’t maintain food temperature effectively. A quality insulated lunch box or bag can keep your meals cold and fresh, which is crucial if you’re working in an office without a fridge. The FDA advises against consuming food left out at room temperature for over two hours due to the risk of harmful bacteria. A good ice pack can help, but always use your senses to determine if food is safe to eat.
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Consider batching your meal prep. Preparing your lunches all at once can save you significant time during the week. Set aside a few hours on the weekend to cook and assemble your meals for the upcoming week. If full meal prep isn’t feasible, washing and cutting vegetables ahead of time can streamline your morning routine.
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Don’t skip the extras. Flavor-enhancing garnishes and sauces can elevate a cold lunch. Add crispy jalapeños, dried cranberries, or sesame seeds to salads, or include green onions and lime wedges for an extra zing to your meals.
Author
Caitlin Mazur is a freelance writer at Zippia. Caitlin is passionate about helping Zippia’s readers land the jobs of their dreams by offering content that discusses job-seeking advice based on experience and extensive research. Caitlin holds a degree in English from Saint Joseph’s University in Philadelphia, PA.
