Lunch doesn’t have to be complicated and it definitely shouldn’t break the bank. Whether you’re powering through meetings, commuting across Toronto, or simply trying to avoid another pricey takeout, meal prep can be your best friend.
With just a little planning, you can enjoy convenient, hearty lunches all week long.
Here’s what we’ll cover in this guide:
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Why meal prep makes workdays easier (and your wallet happier)
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5 Easy lunch ideas for work that are practical and delicious
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How to simplify everything with a more affordable and flexible solution
Meal prep: Why it’s the best solution to eat well at work
Meal prep isn’t just for gym-goers or people chasing fitness goals, it’s for anyone who wants to eat well, save time, and make everyday life a little smoother.
It’s more than a wellness buzzword, it’s a smart strategy to bring ease, structure, and balance into your week. Let’s break down why it’s such a game changer.
Save time
Time is precious, and meal prepping helps you reclaim it. By setting aside just a couple of hours on Sunday or Monday, you avoid daily kitchen chaos during busy workdays. No more rushed chopping or last-minute lunch runs, your meals are ready to grab and go.
Spend less
Eating out at restaurants or grabbing takeout every day can add up quickly. Prepping your own meals allows you to control your portions, ingredients, and costs. With a little organization, you can spend less while still enjoying delicious, satisfying food.
Eat better
We’re not talking about eating “healthy” in a strict sense, we’re talking about eating better, real food that fuels your day.
With meal prep, you’re more intentional with ingredients, balance your meals, and ensure you’re actually eating, not skipping lunch when things get hectic (which, let’s be honest, happens more often than we’d like).
If you want simple, trustworthy tips on building balanced plates, Canada’s Food Guide is a great resource to explore.
Make fewer decisions
Decision fatigue is real. By prepping in advance, you eliminate the daily “what’s for lunch?” debate. A set plan saves mental energy for the things that actually matter during your workday.
Ready to eat meals: 5 Easy lunch ideas for work
When it comes to meal prepping for work, the secret is choosing recipes that reheat well, hold up for a few days, and don’t require complicated steps. Here are five easy lunch ideas for work to make your meal prep practical and satisfying.
1. High protein bowls
Bowls are the king of meal prep. They’re quick to assemble, versatile, and store beautifully in the fridge. A good base (rice, quinoa, or greens), protein, and a flavorful topping are all you need.
3 Easy prep options:
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Teriyaki chicken bowl: Brown rice, grilled chicken breast, sautéed broccoli, and teriyaki sauce.
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Salmon bowl: Jasmine rice, baked salmon, edamame, pickled cucumbers, sesame seeds.
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Pulled pork bowl: Sweet potato mash, slow-cooked pork, coleslaw, BBQ drizzle.
Pro tip: prep proteins in bulk and assemble your bowls during the week for variety without extra cooking.
2. Fresh wraps
Wraps are perfect for grab-and-go lunches: minimal reheating, maximum flavour. They’re easy to prep, easy to pack, and endlessly customizable.
3 Easy prep options:
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Chicken caesar wrap: Grilled chicken, romaine lettuce, parmesan, Caesar dressing in a whole wheat tortilla.
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Falafel and hummus wrap: Falafel, hummus, cucumber, tomato, pickled onions, and tahini.
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Turkey and avocado wrap: Smoked turkey, avocado, spinach, and honey mustard.
Wraps keep well for up to 3 days if stored properly and make weekday lunches a no-brainer.
3. Hot pasta meals
Unlike cold pasta salads, hot pasta dishes bring serious comfort and are perfect for ready to eat meals at work. They store and reheat beautifully, especially when made with a little extra sauce.
3 Easy prep options:
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Chicken Alfredo pasta: Penne pasta, grilled chicken breast, and Alfredo sauce.
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Beef Bolognese: Spaghetti with ground beef and rich tomato sauce.
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Pesto chicken pasta: Fusilli with pesto, chicken, cherry tomatoes, and parmesan.
Reheat with a splash of water or broth to keep the pasta fresh and saucy.
4. Classic comfort meals
Some workdays just call for a warm, cozy lunch. Comfort meals are perfect for meal prepping in larger batches and freezing or refrigerating.
3 Easy prep options:
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Chilli mac and cheese: Ground beef chilli with mac and cheese pasta
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Chicken parmesan: Breaded chicken breast with marinara, mozzarella, and pasta.
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Shepherd’s pie: Ground beef pie and mashed potatoes.
If you love cozy meals as much as we do, don’t miss The sustaining power of comfort food: More than just nutrition.
5. Breakfast and brunch bowls
Who says breakfast foods can’t make the perfect lunch? These bowls are flavourful, hearty, and easy to prep in advance. Plus, eggs and veggies are budget-friendly and versatile.
3 Easy prep options:
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Southwest breakfast bowl: Scrambled eggs, black beans, sweet potatoes, corn salsa, and avocado.
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Veggie hash bowl: Roasted potatoes, spinach, peppers, mushrooms, and a soft-boiled egg.
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Greek-inspired bowl: Eggs, feta cheese, olives, roasted peppers, and baby spinach.
Breakfast bowls add variety to your weekly meal prep, and they’re great for any time of day.
Meal prep feels like too much work? There’s an Easy Mealz option.
We get it, sometimes, even the best meal prep plan can’t save you from the reality that you just don’t have time to prep everything yourself. The chopping, the cooking, the cleaning… it adds up fast.
The good news? Our Easy Mealz menu includes many of the delicious options we’ve talked about above, and you don’t have to lift a finger.
Well… okay, maybe just a few clicks. But that’s way easier than meal prep, right?
Convenience without compromise
Easy Mealz takes the stress out of meal prep with a rotating menu of prepared meals that are fresh, never frozen, and ready to heat in minutes.
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No grocery shopping
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No cooking
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No cleanup
Whether it’s wraps, hearty bowls, or comfort meals, everything’s delivered straight to your door, ready to enjoy.
The cheapest meal delivery service in Toronto
Eating well shouldn’t mean spending a fortune. Easy Mealz is proud to offer affordable meal prep options that make sense for everyday budgets.
Pricing at a glance:
That’s less than a typical restaurant lunch in Toronto, and way more convenient.
Flexibility for every appetite
Everyone eats differently, and Easy Mealz makes it easy to find the right portion for you:
Essentials meals
Perfect for everyday lunches, the Essentials meals serve 1. It’s ideal for busy professionals who want satisfying portions that don’t weigh them down midday.
Protein+ meals
For those who need a little extra fuel, this option includes 50% more protein. Great for athletes, gym-goers, or anyone looking for a more satisfying meal.
Family meals
Serve 3–4 people with a single meal. A stress-free solution for family dinners, shared lunches, or meal prepping for multiple days at once.
If you have a family and want to also facilitate dinner, read The importance of family mealtime and Kid-approved meals for picky eaters.
Bulk proteins
For the creative foodies. Build your own bowls, wraps, or plates with pre-cooked proteins and mix and match sides, all the flexibility, none of the kitchen mess.
Meal prep: sorted
Good lunches don’t have to mean long prep nights. With a smart planning, meal prep, and the right support, your workdays can be smoother, and tastier.
And if it ever feels like too much work, Easy Mealz is here to help. Order today, skip the prep, and enjoy fresh, delicious meals delivered right to your door in Toronto and the GTA.
If your goal goes beyond convenience and you’re looking for a healthier, fitness-focused option, check out our sister company Power Kitchen. They offer macro-balanced meals designed to support fitness goals like muscle gain, weight management, and clean eating, all with the same level of practicality and freshness.