Elevate your usual ramen with our tips on how to make healthy ramen meal prep for office lunches. Pretty much everyone has had quick ramen be part of their meal routine at some point in their lives. It’s quick, easy, packed with flavor and most importantly for most, it’s affordable, however it’s not the most nutritious food. At least not by itself.
We love versatile foods for meal prep and ramen is one of the most versatile. As a base, the broth and noodles are both simple and savory making them adaptable. Mix it up. Try tons of add-ins, variations, adjust as needed. You can splurge on delicious toppings when the ramen only costs a quarter or so.
Ramen Nutritional Information
There are a few different types of popular instant ramen, cup ramen, ramen packs, and relatively more expensive high-end ramen. Add on top of that, many different flavors and there are a lot of different options and nutritional details but for the most part they’re all about the same.
The big issue isn’t the calories though. It’s the nutritional value for those calories. Tons of salt, refined carbs, and very little protein, fiber and vitamins. Ramen may not be bad for a meal here and there but eating it daily will probably leave you feeling sick and eventually will result in health issues.
Average Ramen
Average nutrition per packet (before add-ins):
- Calories: ~350–400
- Protein: 7–10g
- Fat: 14–18g (often from palm oil or fried noodles)
- Carbohydrates: 50–55g
- Sodium: 1,500–1,800mg (that’s ~70–80% of your daily limit!)
- Fiber: ~2g
Top Ramen (Chicken Flavor)
- Calories: Around 380
- Total Fat: 14g
- Saturated Fat: 7g
- Sodium: 1590mg
- Total Carbohydrates: 53g
- Protein: Approximately 8g (calculated from total carbohydrate and fat values)
Maruchan Ramen Noodles (Chicken Flavor)
- Calories: Around 384
- Total Fat: 15g
- Saturated Fat: 6.7g
- Sodium: 1633mg
- Total Carbohydrates: 52g
- Protein: 9.9g
Improving Instant Ramen Nutrition
There are a few different ways to improve the nutrition of instant ramen but the goal is still keep it affordable and easy. Switching out ingredients or adding more to the noodles and broth can both maximize the nutrients per calories.
1. Upgrade the Noodles
Instead of the fried instant block, look for:
- Whole grain ramen (more fiber, slower digestion)
- Brown rice or quinoa noodles (gluten-free & nutrient-rich)
- Shirataki noodles (super low calorie, keto-friendly option)
2. Add Lean Protein
Feel full for longer and add some necessary nutrients with proteins. These are also great for meal prep as you can cook and store them separately then reheat together.
- Boiled eggs (a ramen classic!)
- Grilled chicken or turkey slices
- Tofu, tempeh, or edamame (plant-based protein)
- Shrimp or canned tuna (quick and office-friendly)
3. Pack in Vegetables
Protein add-ins are usually the most popular but veggies add so much more depth of flavor and tons of nutrients. They add a bit of texture and they work well for meal prep.
- Spinach, kale, or bok choy (they wilt beautifully in hot broth)
- Pre-cut mushrooms, carrots, or snap peas
- Frozen veggie blends (microwave before adding)
- Cabbage or coleslaw mix for crunch
4. Ditch the Flavor Packet
The flavor packet is the best part but it’s also absolutely packed with sodium. You can try using half of the packet or switch it out for an entirely different source of flavor.
- Low-sodium broth (chicken, veggie, or miso)
- A drizzle of sesame oil + soy sauce (or tamari for gluten-free)
- Garlic, ginger, and chili flakes for flavor without salt
- Fresh herbs like cilantro, green onion, or Thai basil
- A squeeze of sriracha or chili paste
- A sprinkle of furikake or seaweed flakes
- Fresh lime wedges for brightness
Pack The Meal Prep Ramen
The trick to successful ramen meal prep for the office is packing it deconstructed:
- Use a leak-proof ramen bowl with compartments (affiliate link → Stylish Ramen Bowl Set).
- Store noodles, veggies, and protein separately from the broth.
- Keep a small thermos of homemade broth (or low-sodium store-bought stock) in your bag.
When it’s lunchtime, simply combine everything, pour in hot broth, and you’ve got fresh, steamy ramen at your desk!
Make It Reusable and Eco-Friendly
Since you’ll be eating ramen on repeat, stock up on tools that make your meal prep both sustainable and enjoyable:
- Reusable chopsticks (affiliate link → Bamboo Chopsticks Set)
- A microwave-safe ramen bowl with a lid (affiliate link → Ramen Meal Prep Bowl)
- Silicone sauce containers for flavor boosters
Enjoy Ramen Meal Prep For Office Lunch
Ramen is one of the most popular comfort foods in the world. The broth and noodles evoke childhood memories like few other foods. Now enjoy this classic meal for office lunches. It’s much easier and more versatile than you think. With a little prep, you can transform it into a balanced, office-friendly meal that fuels your body and satisfies
