Lunch Meal Prep Ideas for Busy Workdays and Back-to-School

Friends, it’s time for meal prep—perfect for lunch or back-to-school! Several of you asked for easy meal-prep ideas, so I’m sharing a set of recipes that work well for both packed lunches and family meals. Each bowl includes plenty of vegetables and protein, making them balanced, tasty, and convenient. I hope these ideas inspire your next meal-prep session.

I put together a video showing the full prep process—scroll down to watch it. There’s also a simple shopping list near the end of the post to make planning easier.

This collection follows an African approach to meal prep, so many flavors are inspired by West African cooking. You’ll also find fusion elements like pan-grilled fish for variety.

Here are the dishes I prepped:

1. Chicken Stew: Tender chicken simmered in a flavorful tomato sauce—there’s just enough sauce to coat the chicken, so it’s great for bowls. I used “hard” (African) chicken, which needs a longer initial cook (about 90 minutes) before adding the rest of the ingredients. If you use a softer (American-style) chicken, you can add all ingredients at once and cook until done; adjust the cooking time to suit the chicken you have.

Ingredients for the Chicken Stew

6 pounds chicken

6 Roma tomatoes

1 large onion

4 stems green onions (or half a leek)

3 sprigs parsley

6 cloves garlic

1-inch piece ginger

1 teaspoon salt, or to taste

2 stock cubes (4g each)

1 teaspoon thyme

Watch the video to see how I make it.

2. Pan-Grilled Tilapia: I used tilapia fillets, but salmon or other firm fillets work well too. This method gives the fish great flavor and cooks quickly—perfect for meal prep.

Ingredients for Pan-Grilled Tilapia

4 tilapia fillets

1/4 teaspoon salt

1/8 teaspoon ground white or black pepper

1/4 teaspoon dried basil

1/4 teaspoon ginger powder

1/4 teaspoon garlic powder

1 1/2 tablespoons oil (I used corn oil)

Watch the video to see how I make it.

3. Mixed Vegetables: Lightly sautéed cabbage combined with bell peppers, carrots, and other vegetables. It’s simple, tasty, and complements both the chicken and fish. I often add green beans when available.

4. Stewed Spinach: A lightly stewed spinach side that I kept meat-free here, since the bowls already include chicken and fish. It pairs well with rice or plantains.

5. Boiled Rice: A versatile base that goes with any of the proteins and vegetables.

6. Boiled Plantains: A starchy side for variety and extra energy—plantains are a favorite in many meals.

Shopping List

Chicken

Tilapia fillets

Chopped (frozen) spinach

Cabbage

Tomatoes

Bell peppers

Carrots

Onions

Green onions

Parsley

Garlic

Ginger

Oil

Seasoning/stock cubes

Salt

White or black pepper

Plantains

Rice

Watch How to Meal Prep for Lunch or Back to School