5 Easy Make-Ahead Lunch Recipes for Busy Athletes

As a busy athlete, your day is likely jam-packed with work, training, and other responsibilities (parenting, running errands, etc). When it comes to lunch, maybe you're in the habit of eating the leftovers off of your kids’ lunch plates, grabbing a random snack plate between meetings, relying on whatever is leftover in the fridge (if anything), or worse… skipping it all together.

As an athlete, skipping or skimping on lunch can seriously impact your energy, recovery, and performance. Regular meals including lunch need to be prioritized, and I'm going to help you do that.

In this blog post, I’m sharing 5 easy make-ahead lunch recipes for athletes that I personally rely on often and also recommend to my clients. They’re simple, balanced, and delicious.

No sad salads or boring chicken and rice combos here. Just realistic, nourishing lunch ideas for athletes who need fuel to get through long days.

Looking for more easy recipes and meal/snack ideas? Check out these resources and blog posts:

• 11 Easy Breakfast Meal Prep Recipes for Busy Athletes

• Travel Snack Foods and Checklist Blog

• Travel Nutrition Tips and Checklist Freebie

• Best Carbs for Runners & Endurance Athletes

5 Make-Ahead Lunch Recipes for Busy Athletes

When it comes to the midday meal, everyone has their own way they like to approach it. Some like a warm, hearty meal while others prefer something quick and cold they can eat between meetings or on-the-go.

Whether you're a wrap person, grain bowl fan, or love a charcuterie board style lunch, these make ahead lunch recipes are designed to keep you fueled and feeling your best, no matter how much (or how little) time you have.

#1: Build-Your-Own Grain Bowls

Grain bowls are the MVP of the meal prep world and are a great balanced lunch idea for athletes. 

Build a bowl with:

• Pre-washed greens and/or other easy veggies

• Leftover or frozen quinoa, farro, rice or pasta

• Chicken, tuna, meat, tofu, egg, and/or beans

• Dressing or sauce of your choice

• Any other toppings you enjoy (e.g. nuts, seeds, dried fruit, avocado, cheese, etc)

Dietitian Tip: To make it even easier, store each component separately and mix-and-match during the week. You can even buy a pre-prepared grain salad and/or protein (e.g. rotisserie chicken + quinoa veg salad from Costco) to make things extra fast and easy.

#2: Wraps or Sandwiches

Protein-packed wraps and sandwiches are quick to throw together and super portable. 

Make a wrap or sandwich with:

• Tortilla, sliced bread, pita, flatbread, or bagel

• Turkey, tofu, egg salad, or other protein you enjoy

• Greens (I love micro greens)

• Other veg like shredded carrots, pickles, roasted red pepper, etc

• Hummus, cheese, and/or avocado

• Favorite condiments/sauces

• Side of fruit for extra carbs/fiber/micros

#3: Fried Rice Bowl

Looking for a quick lunch recipe that uses up leftover rice from dinner? A fried rice bowl is a delicious, customizable way to get your nutrients in while satisfying a craving for some different flavors. 

In one pan, combine:

• Cooked rice

• A splash of soy or tamari sauce & sesame oil

• Frozen or fresh veggies (peas, carrots, peppers, etc)

• Scrambled eggs (cook on the side of the pan and then mix in) - I usually use 1-2, depending on how big a batch of fried rice I'm making

• Frozen shelled edamame, tofu, chicken, shrimp, or another protein

• Sesame seeds on top

• A dash of sweet and spicy or sriracha sauce if you like a little extra flavor and spice

#4: Yogurt Bowl with Your Favorite Toppings

Sometimes you’re more in the mood for a sweet lunch over something savory, but that doesn’t mean you can’t still get in your protein and keep it nutritious. 

Build your own yogurt and toppings bowl by combining:

• Greek yogurt (at least ¾ cup for a good dose of protein) or non-dairy yogurt

• Granola 

• Berries, bananas, or other fresh/frozen/dried fruit

• Nuts, seeds, or nut butter for lasting energy

• Drizzle of honey for some extra sweetness

#5: Snack Plate Lunches

Some days are just flat-out busy and you might not have the ingredients prepped or on-hand to whip together one of the lunches from above. Enter… the snack plate. Think of it like an adult lunchable, but healthier and created with intention. 

Pull together a plate with:

• Your fav proteins: Cheese, hard-boiled eggs, edamame, chickpeas, turkey slices, and/or other easy proteins

• Your fav carbs: Crackers, whole grain bread, pita chips, or rice cakes

• Splash of color & flavor: Fruit and/or veggies + dips (yogurt dip, hummus, guac, etc)

• Some healthy fats: Nuts or seeds, olives

Use whatever you have around! Just aim for a mix of protein, carbs, and fat.

Dietitian Tip: Making this for the kids? Fill a muffin tin with different options in each section. It’s a fun way to get kids to try new foods and makes for easy clean up!

Make-Ahead Lunch Tips for Athletes

If you’re a busy athlete trying to save time while prioritizing fueling at lunch time, here are a few quick tips to make it easier:

• Batch cook staples (like rice or other grains, hard-boiled eggs or other proteins) and pre-slice produce (esp veggies) on the weekend so you’re not scrambling every day

• Balance your plate with carbs, protein, fat, and color/fiber to stay energized

• Don’t underfuel at lunch or go too long between eating (e.g. between breakfast and lunch), especially if you’re training later or already did a morning session

• Switch it up so you don’t get bored or tired of the same foods 

Try prepping two of these lunch ideas this week and alternate between them so you stay fueled, satisfied, and excited about lunch!

Get Customized Nutrition Support

If you’re looking for more customized nutrition support to fuel your active lifestyle and goals, I offer a variety of virtual nutrition services to support your everyday and athletic performance needs. 

My monthly membership, Fuel for Life Crew, gets you direct access to me and a supportive community of active people like you for all your nutrition questions. You also get live monthly masterclasses on a variety of nutrition topics (replays available) and access to all of my online resources for just $30/month (cancel anytime).

If you're ready to go all-in to transform your nutrition, health, and performance and get more personalized support, 1:1 nutrition coaching is for you. To get started, book a discovery call here.

Looking for a more budget-friendly option to start? 

I also offer a library full of low-cost nutrition mini guides, masterclasses and a comprehensive sports nutrition course. You can also check out my FREE nutrition downloads on a variety of topics.

Next on your reading list:

1. 11 Easy Breakfast Meal Prep Recipes for Busy Athletes

2. Travel Snack Foods and Checklist

3. How to Make a Smoothie: Four Common Mistakes to Avoid

4. How much do you need to eat as an endurance athlete?

5. What to Eat Before a Short Run (or other workout)

6. What to Eat During Long Runs

7. What to Eat After a Long Run