18 Meal Prep Recipes For When You Have No Microwave

Bringing lunch to work is a great way to eat healthier and save money. It can get tricky, however, to know what to bring if your office doesn’t have a microwave and you just can’t handle the thought of eating one more soggy sandwich.

There are more possibilities for these types of meals than you might think. Below, we list a few ideas for recipes to choose from when you may not have access to a microwave, as well as some tips for prepping these meals.

Key Takeaways

• Noodles, salads, and wraps make great lunches when you don’t have a microwave.

• An insulated lunch box or bag and an ice pack will keep your food cold and fresh until you eat it.

• A little creativity and some extra touches of flavor can go a long way in making cold lunches satisfying and enjoyable.

18 Meal Prep Recipes for When You Have no Microwave

1. Light Crunchy Orange Chicken Wrap from The Creative Bite. This light and healthy lunch option is easy to make and travels well in a lunch bag.

   Use crisp lettuce, lettuce, carrots, chicken, almonds, wontons, and mandarin oranges to create this delicious wrap that will satisfy your hunger come lunchtime. It’s an easy, healthy, and delicious meal to make.

2. Asian Chicken Mason Jar Salads from Sweet Peas and Saffron. Mason jar meals are a great option to take into work. For those with limited time, you can meal prep these jar meals at the beginning of the week and grab and go, when you need to take lunch on the go.

   They can also be made in regular plastic lunch containers if that’s what you prefer. This recipe takes 25 minutes to complete and can keep well for up to four days.

3. Creamy Basil Pesto Chicken Pasta Meal Prep Bowls from Food Faith Fitness. This pasta meal prep bowl is as delicious as it sounds and doesn’t require a ton of ingredients.

   Fresh vegetables, herbs, some yogurt, chicken, and seasoning will help keep this meal healthy as well as easily transportable to work for a delicious lunch treat.

4. Kale Barley Salad with Feta and a Honey Lemon Vinaigrette from Sweet Peas and Saffron. This recipe is packed full of grains and nutrient-rich ingredients that will keep your meal healthy and your body filled with energy for the second part of your workday.

   The honey lemon vinaigrette is light and easy to make. The recipe calls for chickpeas, feta, pine nuts, avocado, and of course, kale and barley. Although this meal doesn’t have meat in it, it’s still protein-rich.

5. Black Bean Quinoa Salad from Peas and Crayons. This healthy recipe features a ton of vegetables and quinoa to leave you feeling full. It’s vegan, gluten-free, and can be customized depending on your preferences. This is also a meal that’s perfect for meal prepping and grabbing on the go.

6. Asian Salad with Salmon, Ginger, and Lime Dressing from Sweet Peas and Saffron. This delicious salad features a ton of flavor with salmon, fresh vegetables, avocado, and candied ginger. This is a great option if you have leftover salmon to spare. It’s easy to make and tastes wonderful.

7. Mediterranean Chopped Salad from This Farm Girl Cooks. This easy salad is full of healthy ingredients and protein. This can be prepped in one large bowl and split or you can simply organize it in separate containers at the beginning of your week. This recipe features tomatoes, cucumbers, olives, chickpeas, and onions.

8. Mayo-Free Avocado Egg Salad by The Roasted Root. If you’re worried about your egg salad going bad, try this mayo-free recipe. It only has three ingredients and is incredibly easy to make. Spread your egg salad on a piece of bread to complete your meal.

9. Greek Three Bean Salad by Flavor the Moments. This three bean salad has a Greek twist. It’s also full of protein, fresh vegetables, and citrus. This can be easily used as a side dish for a sandwich, or as your main course for lunch.

   It transports easily and can even be mixed upright in the office without the use of any kitchen equipment.

10. Southwestern Chopped Chicken Salad by Sweet Peas and Saffron. This chopped chicken salad is easily prepped and can hang out in the fridge until you’re ready to take it for lunch.

    Keep your dressing separate until you’re ready to eat and once you’re in the office, mix it all. It’s a great meal for summer days when you’re craving something to eat, but don’t want to eat anything too heavy.

11. Turkey Ranch Wraps from Garnish and Glaze. This wrap is quick and easy to make filled with spinach, vegetables, turkey, feta, and Greek yogurt ranch spread. These are perfect wraps for a quick and easy lunch that will travel well in your lunch box.

    You can also pack all of the ingredients separately and prepare your wrap in the office if you so choose.

12. Greek Tuna Salad Wraps by Home Cooking Memories. This is another no-mayo salad for the books. This recipe features Greek yogurt instead, along with olives, feta cheese, and more. If you’d prefer not to have a wrap, this no-mayo tuna salad can also be eaten as is.

13. Spicy Tofu Noodle Meal Prep Bowls by Sweet Peas and Saffron. This delicious meal will satisfy your noodle craving. It’s a little spicy, but the recipe can be adjusted, depending on your tolerance.

    If you’re not a tofu fan, you can certainly swap it out for a different protein. This is a great meal prep option that can be kept in the refrigerator until you’re ready to head out to work.

14. Avocado Asparagus Chicken Salad by Tasting Page. This chicken salad is also mayo-free, so no need to worry about it spoiling in your lunchbox. If you love asparagus and chicken, this is a recipe to try.

    It’s easy to make with only three steps and eight ingredients. This recipe works for multiple dietary restrictions including Paleo, Whole30, dairy-free, and mayo-free.

15. Rainbow Couscous and Tzatziki Chicken from Zested Lemon. This recipe is delicious and fairly easy to throw together. It also offers suggestions on how to switch or swap ingredients if you’re looking to replace something, as well as the best way to package up your recipes.

16. Creamy Vegetarian Black Bean Taquitos by Backyard Bohemian. These delicious taquitos have black beans, green chilies, cauliflower rice, and Mexican spices. It’s a healthy vegetarian dish, so you don’t have to worry about your meat going bad.

    This recipe also goes into detail on what tortillas to use and how to make them even creamier.

17. Strawberry Salad with Cherries and Blueberries from What to Make For Dinner. This is another summer dish with strawberries, cherries, and blueberries. It can be used as a lunch dish or a side salad to include with another meal of your choosing.

18. Cranberry Pecan Chickpea Salad Sandwich with Healthy Kale Salad by Peas and Crayons. This recipe shows how to make this recipe in two different ways depending on your food preferences.

    This is another easy meal prep dish that can hang in the fridge until you’re ready to eat. With cranberries, pecans, chickpeas, and kale, this healthy dish is sure to leave you feeling satisfied.

Tips for Meal Prepping When You Have no Microwave

1. Get a reusable lunch box or bag and ice pack. While your old faithful brown paper bags may be cheap, they don’t do much to keep your lunch cold.

   Typically, reusable lunch boxes or bags come with space built in for portable ice packs and insulation to keep things cold for a while. This is an incredibly important investment if you are working in an office without a fridge.

   According to the FDA, it’s not recommended to eat food that’s been sitting out at room temperature for over two hours, as that’s when the temperature for food can develop harmful bacteria.

   The ice pack and lunch pack can help solve this issue and keep your food cold until you’re ready to sit down for lunch. However, still rely on your good judgment even when using an ice pack: Don’t eat anything that looks off or smells strange.

2. Consider batching your meal prep. It’s amazing how much less time you’ll spend making your lunches during the week if you do it all at once. If your schedule allows, consider setting aside a few hours on Sunday to make all of your lunches for the week.

   If you don’t want to do that, simply preparing your ingredients to make meal prep easier for the rest of the week can also go a long way. Having your veggies already washed and cut when you go to make a salad, for example, can help your morning go much more smoothly.

3. Don’t skip the extras. Garnishes and sauces can make any cold lunch far more satisfying, so don’t be afraid to include them. Try adding crispy jalapeños or dried cranberries to your salad, sprinkling sesame seeds on meats, or including green onions and a lime wedge for a fresh zing of interest for your meals.

Author

Caitlin Mazur

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.