Lunch meal prep: rainbow crunchy ginger slaw


healthy meal prepPlanning and preparing your lunch for the week is a great way to get started with meal prep. That’s because lunch meal prep can be as simple as a salad or toast, or as extravagant (and delicious) as a slow cooked curry or buddha bowl. The options are endless. 

While lunch meal prep is a great way to add more nutrients to your diet and to save a few bucks, it can be a tricky one. There are a few variables you have to consider, like: 

  • where will you be when you’re eating?
  • can you reheat your meal prep lunch?
  • do you need access to a kitchen to put it together?
  • does it need to be refrigerated?
  • do you need to pack parts of your lunch prep separately, so it doesn’t wilt or go soggy?

I have a theory that lots of people find these considerations all too hard and don’t bother preparing lunch at all. I mean, it is ten times easier just to throw some money at the problem. But the thing about that is, you rarely know what you’re eating. 

Preparing your own food is fantastic for you, not only because you can make it exactly how you want it but because you can add as many nutritious ingredients as you’d like. There are no sneaky calories in the form in secret mayonnaise, unknown lashings of oil or oodles of sauce. 

When you meal prep your lunch, you know if you’re eating crazy amounts of salt or additives that you can’t pronounce the name of – because you would have had to have put them there. And that’s something you probably just wouldn’t do. 

Instead of buying something, try making this super simple lunch meal prep recipe. Save the dressing until just before you eat it to make sure it stays crunchy!

Rainbow Crunchy Ginger Slaw
Serves 4
A crunchy vegan rainbow slaw salad that's perfect for lunch meal prep.
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Prep Time
20 min
Prep Time
20 min
  1. 6 cups shredded purple cabbage
  2. 2 large carrots, grated
  3. 6 green onions, sliced
  4. 4 cups baby spinach
  5. Optional topping: 2 Tbsp sesame seeds
  1. 2 Tbsp avocado oil
  2. 2 Tbsp sesame oil
  3. 3 Tbsp apple cider vinegar
  4. 1 tbsp salt-reduced soy sauce
  5. 2 tsp minced ginger
  6. 1 clove garlic, minced
  1. Prepare all vegetables according to ingredients list.
  2. Place all dressing ingredients in a small jar.
  3. Close lid tightly and shake vigorously until combined.
  4. Place salad ingredients in a large serving bowl and toss until combined.
  5. If eating immediately, dress salad and optionally top with sesame seeds.
  6. If meal prepping, divide salad into four jars or containers.*
  1. *You can either dress the salad before storing it in containers, or place dressing in a separate container/jar and dress just before eating so it stays nice and crunchy. Your choice!
Sarah in Shape
Let’s chat below! What’s your favourite type of food to meal prep for lunch? How do you keep your meal prep lunches fresh and crunchy?

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