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Easy Meal Prep Ideas For Work

Quick breakfast and lunch for work

After a long weekend the last thing I have strength for is meal prepping! But, it's much easier to have some staples already prepared to just toss together for throughout the week. Some weeks I have time on the weekends to meal prep for the upcoming week. Other weeks I have those staple items that I can shove in a lunch container and run out the door🏃🏽‍♀️. Either and any way you meal prep for work or if you usually don't I'm gonna break down some of my faves!

Here's some of the meal prep containers I love from Amazon! Depending on what I prepare it's easier to have plastic or glass containers and of course some for dipping sauce!

Check out some cute lunch boxes as well! Some days I only need a small one and others a bigger one is needed.


Bacon/Sausage McMuffin Dupe

  • Any Brand English Muffins (6-10)

  • Bacon (1/2-1 pack) or Sausage (1 pack of patties or 1 roll) or any breakfast meat

  • Sliced cheese (1-10, your preference, recommended American)

  • Eggs (6-10)

  • Condiment (your preference, recommended Jelly)

  • Heavy duty aluminium foil or plastic wrap (for freezer & toaster oven use)

How much to cook really depends on how many you'll eat. I typically have 1 with sliced fruits or 2 with juice.


Cook your meat however you normally do. While that's cooking lay out pieces of aluminium foil or plastic wrap, big enough to wrap around the sandwich. Place the english muffins separated, lay out your cheese preference. Next cook your eggs to your preference. Fried egg is best and this egg shaper cooker thing comes in handy! Once your meat & eggs are done assemble your Muffin, wrap in aluminium or plastic wrap! Bam you're done!

To Store

This can stay in the fridge for 1-3 days or be frozen for up to 1-3 months! Just stick it in a freezer ziploc bag.

To Heat

Using aluminium foil then put in the toaster oven wrapped for 10 mins or until cheese melted. Using anything else pop it in the microwave for 1 min.


Yogurt Bowl

  • Any Brand Yogurt ( recommended flavor vanilla)

  • Honey

  • Sugar (your preference, Brown)

  • Cinnamon (optional)

  • Fruit (your preference, recommended strawberries)

  • Granola (your preference)

  • Storage containers/ziploc bag

I know it's so simple, but sometimes you need a reminder of how simple meal prepping can be sometimes!


Put a good amount in a storage container, I usually measure with my stomach lol. Squeeze a layer of honey, sprinkle a dab of sugar, and cinnamon(optional). Put a top on it & stick it in the fridge. Wash/Slice your prefered fruit and pack separately. Put your prefered amount of granola in a ziploc bag or condiments container. It's ready to go for easy assembly in the am!

To Store

The yogurt can stay in the fridge for realistically up to the expiration date of it. That's why I wait to put the fruit on top until I eat it.


Chicken Caesar Wrap

  • Any form of chicken (recommended rotisserie chicken)

  • Any Brand Tortilla Wrap

  • Any Brand Caesar Dressing

  • Shredded Parmesean Cheese

  • Lettuce

  • Tortilla Wrap

Just a super simple caesar salad in a wrap!


Season and cook your chicken then shred it with a fork, blender, or fancy chopper. Or my personal fave is shredded some rotisserie chicken and season it. Chop your lettuce, mix with chicken and parm cheese in a storage container. If you like your lettuces super crunchy then put your dressing in a condiment container and wait until you're ready to eat. If you're like me and it's not a big deal in the storage container just place each ingredient next to each other, dressing next to chicken, and wait to mix. Not as crunch but it won't be soggy. Put your tortilla wrap in a ziploc bag. Easy assembly at work.

To Store

Can last in the fridge for 1-2 days then lettuce will get really soggy.

To Heat

Optional if you have a more advanced kitchen at work with skillet you can assemble your wrap, put it in pan to sear a little, sprinkle some parm on top.


Chips or Fruit


Honey BBQ Chicken Melt

  • Any form of chicken (recommended rotisserie chicken)

  • Any Brand of Sliced Bread

  • Any Brand of cheese (recommended provolone)

  • Any Brand BBQ

  • Any Brand Hot Sauce (optional)

  • Any Brand of onion (optional,recommended red onion )

  • Butter

  • Herb butter (optional)

Quick and easy chicken melt!


Season and cook your chicken then shred it with a fork, blender, or fancy chopper. Or again my personal fave is shredded some rotisserie chicken (can use it for a lot) and season it. Dice your onion on the smaller side. Prepare your skillet like you're making a grilled cheese. I put butter in the pan then some seasonings or use herb butter. While that's melting mix your chicken, onion, & bbq sauce together (hot sauce for a little kick). Put your bread down, cheese slices, chicken, more cheese, bread, and pan sear until cheese is melted. Done & yummy!

To Store

Can last in the fridge for 1-3 days.

To Heat

You can pop this in the microwave for 1-2mins or toaster oven for 10-15 min.


Chips, Fruit, Salad


That's a wrap!

Hope that helped add to your meal prep ideas or help you get started with a few simple meals! I'm not a nutritionist or the best cook so the more easy the better! I save money by not eating out and feel very satisfied with these. This is what will be in my lunch box the upcoming week! Until the next post😉


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