Despite the fact that you’re busy with tons of work at the office, you still can’t miss your lunch. Just like breakfast, lunch is also an important part of the day and also for your health. Since healthy lunches can give you enough energy for you to “function” throughout the day, so you don’t need any snacks in between. However, what’s the best meal prep for lunches when you have a busy week? Here is back to work meal prep: 10 quick lunches for busy weeks. These ideas are perfect for meal prep for a week, whether you work from the office or from home.
Why Meal Prep for The Week is Important
There are several benefits for doing a meal preparation. Since meal prep allows you to:
- Save time during busy workdays.
- Control portion sizes and ingredients.
- Reduce spending on takeaway and delivery.
- Enjoy healthier, home-style Malaysian meals.
With a little planning over the weekend, you can have stress-free lunches ready in minutes. In addition to that, a healthy lunchbox shouldn’t just fill you up, it should also be nutritious. When preparing meals for work, cleanliness and nutritional balance are important. Protein and fiber are key nutrients because they help you feel full longer, provide sustained energy, support muscle growth and metabolism, strengthen immunity, stabilize blood sugar levels, and aid digestion.
10 Quick Meal Prep Lunch Ideas for the Week
Here are 10 quick meal prep lunch ideas for busy weeks that you can try as soon as possible:
1. Ayam Masak Kicap with Rice
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A classic Malaysian favourite that keeps well for several days. Pair tender chicken in sweet soy sauce with rice and blanched vegetables for a balanced meal prep option.
2. Sambal Ikan Bilis and Tempeh Bowl
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Protein-packed and full of flavour, sambal ikan bilis and tempeh can be prepared in advance and stored easily. Serve with rice or quinoa in a bowl for a modern twist.
3. Nasi Lemak
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Typically served with sambal (spicy chili paste), fried anchovies (ikan bilis), peanuts, hard-boiled or fried egg, and cucumber. Often enjoyed for breakfast but is now eaten at any time of day. Variations may include additional sides such as fried chicken (ayam goreng), beef rendang, sambal sotong, or fried fish.
4. Nasi Goreng Kampung (Healthier Version)
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Use less oil, add more proteins (like chicken plus more eggs) and vegetables, and portion it into containers. This is one of the easiest meal prep ideas that doesn’t sacrifice flavour.
5. Curry Chicken with Rice
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A lighter take on comfort food. Curry tastes even better the next day, making it perfect for meal prep lunches.
6. Teriyaki Tofu & Vegetable Stir-Fry
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A great plant-based meal prep option that’s quick to cook and reheats well. Pair with white or brown rice. Perfect alternative for less cholesterol lunches menu.
7. Chicken Wraps (Asian Style)
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Use whole wheat wraps filled with shredded chicken, lettuce, cucumber, and spicy mayo or chilli sauce. These wraps are easy to grab and eat at the office.
8. Beef Rendang (Portion-Controlled)
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Cook once, eat multiple times. Rendang freezes exceptionally well and is ideal when planning meal prep for busy weeks.
9. Mee Goreng Sayur (Vegetarian-Friendly)
Source: Pinterest
Loaded with vegetables and light seasoning, this is a budget-friendly meal prep idea that’s quick to reheat.
10. Grilled Chicken Salad with Peanut Dressing
Source: Pinterest
For those who prefer lighter lunches, grilled chicken with Thai-style peanut dressing offers flavour without heaviness.