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15 Meal Prep Sandwiches And Wraps Perfect For Work Lunches

August 6, 2018 by Talia Koren Leave a Comment

I used to take a peanut butter and jelly sandwich to school every day from kindergarten to 5th grade.

While I have nothing against peanut butter and jelly sandwiches as an adult, I’m happy I have other options now!

Sandwiches and meal prep don’t always mix. There’s a lot that can go wrong, like soggy bread.

No one likes soggy bread! 

My tip to avoid soggy bread: toast your bread lightly before assembling your meal prep sandwiches. It works like a charm!

Another tip: layer carefully and creatively. Spreads (pesto, hummus, mayo etc) will always soak into the bread overnight (the toasting helps with this). You may need to approach the elements in your sandwich.

Below are 15 awesome recipes for sandwiches that would work for meal prep. It’s split up into vegan, vegetarian and omnivore recipes (five recipes in each).

It was HARD to hunt down these recipes that got the WWL Meal Prep Stamp Of Approval. I hope you enjoy them!

What's In This Post

  • Vegan sandwiches and wraps
  • Vegetarian sandwiches and wraps
  • Omnivore sandwiches and wraps
  • I hope this list inspires you to meal prep sandwiches ASAP.

Vegan sandwiches and wraps

1. Mashed chickpea and avocado sandwiches

This is such an easy and fresh combo! Add a little salt, lemon or lime juice and you’re good to go. A chickpea and avocado mash would also work great as a breakfast or in a wrap.

https://www.twopeasandtheirpod.com/smashed-chickpea-avocado-salad-sandwich/

2. Kale + chickpeas + sweet potato

A classic vegan combo that’s delicious in ANY season.

Vegan Thanksgiving Wraps

3. The tofu sandwich

If you want more than just veggies in a vegan sandwich, throwing in some tofu is always a good move.

Grilled Marinated Tofu Sandwich [Vegan]

4. Easy hummus wrap

Hummus and veggies will never do you wrong. This recipe would also work as a regular sandwich (or even a salad without the wrap!)

Hummus Vegetable Wrap

5. Tempeh club sandwich

Haven’t tried tempeh bacon yet? Better late than never! It’s easy to make and adds a nice crunch to sandwiches.

https://www.loveandlemons.com/tempeh_vegan_club_sandwiches/


Vegetarian sandwiches and wraps

1. Green goddess sandwich

If you’re not quite convinced that sandwiches are healthy yet, try this green goddess one. It’s packed with texture and flavor from veggies!

https://www.delishknowledge.com/green-goddess-veggie-sandwich/

2. Grilled cheese

Yes. You CAN meal prep grilled cheese! Throw it in the toaster oven to reheat if you have one (regular oven and microwave or stove works too) and you’d NEVER know it was prepped in advance. Trust me, I’ve tried it. It’s a gamechanger.

https://www.littledairyontheprairie.com/parmesan-crusted-grilled-cheese-sandwich/

 

3. Thai-inspired wrap

In the mood for pad Thai but don’t want to deal with getting takeout? Try this simple Thai-inspired wrap instead!

Thai Salad and Cauliflower Rice Wrap {High Protein + Vegetarian + Super Simple}

4. Egg burrito

This is a viable option for breakfast, lunch OR dinner. Egg burritos used to be my go-to dinner after work because you can throw any vegetable in there and they’re super satisfying.

https://cookieandkate.com/2018/vegetarian-breakfast-burritos-recipe/

5. Mushroom melt

Doesn’t this sandwich look sexy? It’s hearty, packed with plant-based protein and is probably better than anything you can get at Subway.

Mushroom Melt (Mushroom Grilled Cheese)


Omnivore sandwiches and wraps

1. Chicken sandwich

The recipe below is a delicious, healthy take on a lunchtime classic. Pumpkin seeds add extra magnesium and what’s beter than the combination of avocado and pesto?

Healthy Pumpkin Seed & Avocado Pesto Chicken Salad Sandwiches

2. BLT wrap

This is another lunchtime classic, but healthier, cheaper and even more convenient.

https://www.flatoutbread.com/recipes/blt-wrap-sandwich/

3. Tex-Mex chicken wraps

Want to spruce up your chicken sandwich? Throw some Tex-Mex inspiration in there and make all of your coworkers jealous.

15 Minute Crispy Tex-Mex Chicken Wraps

4. Prosciutto sandwich

This is a take on my boyfriend’s favorite sandwich. It’s light, savory and won’t put you in that dreaded 2 pm food coma.

Prosciutto, Arugula and Balsamic Sandwich

5. Turkey wrap

This list wouldn’t be complete without a cold cut turkey sandwich or wrap! This one looks so good.

https://www.tasteslovely.com/california-turkey-club-wrap/

I hope this list inspires you to meal prep sandwiches ASAP.

And I want you to remember that some of this comes with trial and error. It won’t always be perfect AND THAT’S OKAY. You have nothing to lose by trying out some of these sandwiches for meal prep. If it doesn’t work out, there’s no harm in running to your favorite deli then trying again next week.

Happy prepping!

Filed Under: Blog, Recipe Roundups, Wraps & sandwiches Tagged With: lunch, meal prep, recipe, sandwiches, wraps

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Workweek Lunch | Talia Koren
Have you ever eaten okonomiyaki? 🤤 . It’s a J Have you ever eaten okonomiyaki? 🤤
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It’s a Japanese “pancake” traditionally made with cabbage and tempura scraps, flour, eggs and pork belly. It’s also known as “Japanese pizza” and the topping options are endless! 🍕We’re featuring our okonomiyaki recipe (omnivore, vegetarian, vegan and GF versions) in tomorrow’s new meal plan for members of the WWL Program.
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🥢In Japanese, “Okonomi” means “how you like it” and “Yaki” means “grilled” making this dish super customizable.
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✌🏼There are two main styles of okonomiyaki (keep swiping to see both versions from my Japan trip last year!) Hiroshima style and Osaka style. The main difference between the two is that the Osaka style batter is all mixed up while Hiroshima style oknomiyaki is layered as it cooks instead of all mixed up. I prefer Osaka style, and that’s what this recipe is inspired by.
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👩🏻‍🍳This meal is more prep-friendly than I thought! We found we can prep the pancake part ahead of time and keep toppings on the side until ready to eat (swipe for a video of how I topped the vegan version with vegan homemade okonomiyaki sauce, vegan Japanese mayo, green onion, furikake seasoning and sriracha).
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🌶Other toppings generally include bonito flakes, pork, aonori, pickled ginger, kimchi, bean sprouts and any sauce you like. To your pancake, you can add shrimp, leftover veggies, tofu - really anything goes as long as it can hold together in your pancake!
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😍I’m so excited to bring this recipe to you this week. Looking outside of our own cuisine and cultural dishes is how we avoid food boredom and cooking ruts. Is this meant to be a super authentic okonomiyaki? No. I wish I could easily do it, and maybe one day I’ll be able to!
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✨Would you try this? What do you think? Share in the comments! And look out for the recipe in the new meal plan topping tomorrow!
What did you prep that you’re most excited to ea What did you prep that you’re most excited to eat this week? For me it’s our Greek chicken & potatoes sheet pan and chopped salad 😍
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💸This is the second week in a row our prep only cost $40 in (new) groceries. We always use stuff we have around in the kitchen to help keep costs low. For example the sweet potato curry was made entirely with leftover produce from last week and pantry items we already had!
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🙌🏼These meals will eventually be in the WWL Program for members! You can learn more about our amazing weekly meal plan membership in my bio link.
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📆All of these will be eaten by my partner and me by Thursday. We store them in the fridge and reheat them in the microwave or the oven as needed.
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🤷🏻‍♀️I don’t know the calories because I don’t count!!
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Got questions about this prep? Drop them below!
Cooking rut getting you down? 👩🏻‍🍳Here Cooking rut getting you down? 👩🏻‍🍳Here are 6 fun chicken ideas (that could totally work with other proteins btw!!)
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🍊Orange Baked Chicken - this is a Trader Joe’s copycat meal and one of our most popular recipes in the WWL Program!
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🥥Thai Coconut Chicken Noodle Soup - I dream about this soup. For real. Also in the WWL Program
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🍠BBQ Chicken Sweet Potato Mash Bowls - cook chicken tossed with your fav BBQ sauce sand serve with mashed sweet/reg potato and your favorite veggie. Coming to the WWL Program soon
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🌮Curry Chicken Tacos - we love this creative and flavorful take on tacos. Grab it in the WWL Program
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🥦Sesame Chicken & Noodles - my partners favorite. Recipe in the WWL Program
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🫑Chicken Enchiladas Verdes - my FAVORITE enchilada meal in the WWL Program
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🥕For my non-chicken eaters - all of these meals comes with vegan, vegetarian, gluten free and dairy free options in the WWL Program. We provide it all and make it super easy.
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👉🏼Not a member yet? Head over to my bio link to get these + hundreds more fun recipes you’ll actually look forward to!
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🙏🏼Whether you’re a member or not, I hope this gives you some ideas to jazz up your go-to protein for the week!
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Happy prepping!
You’re not a robot. 🤖 . 👍🏼It’s normal You’re not a robot. 🤖
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👍🏼It’s normal to be extra hungry some days and not as hungry other days! So many factors affect hunger levels: sleep, stress, activity, hormones etc. Roll with it. Hunger is normal. Eating enough to honor your hunger is normal.
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Lately I’ve been eating breakfast later - around 10am, and not having a snack between breakfast and lunch. But sometimes I still eat earlier and do the snack thing. Some days I don’t feel like eating something sweet after dinner. Some days I want to eat something sweet after lunch AND dinner. I don’t overthink it!
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Hope you find this reminder helpful 🙌🏼🙌🏼 this weekend I’m prepping a bunch of new meals - follow along on stories!!
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Recipes pictured: soyrizo breakfast burrito (in the WWL Program), mixed berry muffins (found a recipe online - don’t remember the name of the blog), homemade hummus, sweet potato mash bowls and white bean mushroom and spinach pasta (coming to the WWL Program soon).
It’s the first ever Free Recipe Friday over on w It’s the first ever Free Recipe Friday over on workweekunch.com today!🎉
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👩🏻‍🍳From this week on we’re bringing you a new free recipe every Friday to enjoy as meal prep or random meals throughout the week.
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🍜I’m soooo excited to finally bring this series to life! Now that we have TWO sites, a home for free content (workweeklunch.com) and a home for our paid meal plan membership (wwlprogram.com) it’s easier for our team to provide more free recipes for you to enjoy.
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🍜Get this veggie ramen: https://workweeklunch.com/veggie-ramen/
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🤯Yes you CAN meal prep ramen! Cook your noodles and prepare your toppings, keep the homemade broth on the side until you want to eat. Heat everything up, put it together in a bowl and you’re good to go!
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🍳Marinated eggs can be kept in the fridge for a few days and they are WORTH the extra preparation if you eat eggs! I learned how to make perfect soft boiled eggs just to make this recipe at home.
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🍜Yes, I do use the packaged noodles but don’t use the packet and opt to make my own broth from scratch instead. You can use any noodles you like!
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👇🏼What are your favorite ramen toppings? Share below!!
Salad secret: you can transform any salad into a d Salad secret: you can transform any salad into a delicious stir fry! Check out how I transformed @yourtaylorfarms Thai Chili Mango Salad Kit 🥗
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👉🏼Just add a grain, rice or noodles and any leftover proteins you have (chicken, tofu, tempeh, shrimp, salmon and beef would all work great here) and you're good to go. The crunchy veggies in this Taylor Farms salad kit are perfect in a stir fry. 
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🍯I made a quick soy sauce, peanut butter, honey and lime sauce to stir fry the veggies and nuts, but you can use any sauce you like. Simply cook the veggies in the sauce on high heat (like really high heat) for no more than 5 minutes. Serve over your grain/rice/noodle and enjoy.
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😍Btw, this salad kit is officially my favorite! The tangy vinaigrette totally makes it. I drizzled it on top of my stir fry for extra zing. The crunchy quinoa flakes and sunflower seeds add such a great texture too, whether you're eating this as a salad or a stir fry.
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❓Would you try this? Let me know in the comments!
It’s a good Wednesday for a new meal plan! Swipe It’s a good Wednesday for a new meal plan! Swipe left to see what’s featured in this week’s WWL Plan for members 👈🏼
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What are you looking forward to trying first?👇🏼👇🏼
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✨Every week we curate a meal plan featuring 5 recipes that are all different, but easy to make. The plan changes each week to avoid that dreaded cooking rut!
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💯Every meal has a vegan, vegetarian, omnivore, dairy free and gluten free version! We provide tons of swap ideas to accommodate allergies and preferences too.
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🥦Not feeling these recipes? Good news. We have 350+ recipes to choose from in our archives and a nifty meal planning tool so you can create your OWN plan and grocery list in minutes.
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✨Members can keep track of their favorite recipes and bookmark the ones they want to try.
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👍🏼We don’t provide calories and macros in the WWL Program as we are the ONLY meal plan subscription that’s truly aligned with intuitive eating and HAES. Our plans provide some structure and help members get organized, but we don’t give nutrition advice or tell anyone what to eat.
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🙌🏼The results we get for our members have nothing to do with weight loss or management and EVERYTHING to do with saving time, saving money and eating a variety of foods to avoid that dreaded food boredom.

🔗If you’re interested in joining, head over to my bio link and hop on a free trial! You can cancel anytime if it’s not for you.
When I shared the sushi takeout dinner I had with When I shared the sushi takeout dinner I had with my partner over the weekend, my DMs exploded. 🍣
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“That sushi is so expensive!”
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“We can get that same amount of sushi for $20!”
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“Wow so much for such a small amount of sushi!”
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“That’s outrageous! Why is takeout so expensive there?”
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“You got ripped off!”
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...yikes!
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The way my partner and I eat is 100% intentional.
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We love saving on groceries thanks to meal prep. We also love splurging on GOOD sushi from our favorite place (Momiji) even though cheaper options are available. And we plan/budget for all of it!
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Money and spending is deeply personal and we all have different priorities.
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When you look at/read this post, what is your initial reaction?
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How we react to content like this is a great way to discover our invisible scripts and true beliefs around money, food and more.
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Recipes pictured are listed in the comments!
Savory 🌯 or sweet 🥞 breakfasts: which are yo Savory 🌯 or sweet 🥞 breakfasts: which are you more in the mood for lately? Tell me with your fave breakfast emoji in the comments!
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🌯Favorite savory breakfasts in WWL:
-all our breakfast burritos
-frittatas
-breakfast sandwiches
-savory overnight oats
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🥞Favorite sweet breakfasts in WWL
-muffins
-scones
-pancakes and waffles
-sweet overnight oats
-all the granola
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We have loads of easy breakfast recipes in the WWL Program! The soyrizo/chorizo burritos are coming soon 🙌🏼
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