Here’s your line-up of ingredients. We decided to add 5 different vegetables to mix it up a little. You could simplify it by using 3 different types. We used these tupperware containers and they worked great for our portions.
Grill up my Taco and Lime Chicken to get started. Here’s an idea of what I use for an indoor grill pan.
You’ll need 16 ounces of cooked quinoa and 16 ounces of cooked brown rice. Cook them both according to package directions. We cooked extra so we could freeze some and save for future meals.
Roast your veggies. Note that the cauliflower takes longer to cook, so I recommend putting the cauliflower on it’s own baking sheet.
Here we have french haricot vert green beans, asparagus, and brussels sprouts. Asparagus only takes 7 minutes to roast so those come out early.
Here is the post-cooked line up. This is what makes up your “bowls.” Again, you can ease up the process by choosing 3 or less different types of vegetables. We cooked 5 different types for diversity and added 1.5 cups worth to each meal.
Roasted cauliflower. This is my favorite. So flavorful!
My Grilled Taco Lime Chicken, cubed.
Roasted asparagus, ready to go.
A bit of charred corn.
Roasted haricot verts.
Ingredients (Makes 8 Meals)
- 16 ounces cooked quinoa
- 16 ounces cooked brown rice
- 4 cups/32 ounces roasted asparagus, chopped
- 4 cups/32 ounces roasted broccoli florets
- 4 cups/32 ounces roasted cauliflower florets
- 32 ounces prepared Grilled Taco Lime Chicken, cubed
Optional (would replace any of the vegetables above)
- 4 cups haricot verts
- 4 cups roasted brussel sprouts
- 4 cups charred corn
- To prepare your bowls, we used these tupperware containers for all 8 of our bowls. They are 3-cup To Go snack containers. Place 1/4 cup brown rice and 1/4 cup quinoa into each container. Top with a total of 1 1/2 cups of your cooked vegetables. Mix up the type of vegetables for each bowl so you have a variety each day. Add 4 ounces or 1/2 cup of your cubed chicken. We added salsa or hot sauce to season to our liking after we reheated the bowl in the microwave. A low fat dressing would work as well. Store these in the refrigerator and when you are ready microwave until heated through.
Note: To roast vegetables, place them onto a large baking sheet, drizzle lightly with olive oil, and season with kosher salt and pepper. Cook in oven at 375 degrees until fork tender. Time will vary depending on vegetable.
Makes 8 Meals
Recipe Source: picky-palate.com
2. Try these five salads that’ll stay fresh all week.
The shopping list calls for 11 items.
This is just a general guide with lots of room for creativity. Even though you’re making all five salads at one time, you can still make them all a little different with the types of toppings and dressings you use for each one. It’s a great way to save time and money and ensure you’re getting a dose of daily veggies for health and weight loss.
Types of Containers
The Art of Packing: Plastic Containers
The Art of Packing: Mason Jars
3. Re-create the classic Starbucks Protein Bistro Box.
Servings: 1 • Size: 1 ‘Box’ • Calories: 361 • Fat: 14.7 g • Carb: 37 g • Fiber: 5.3 g • Protein: 24.4 g • Sugar: 21.4 g • Sodium: 624.4 mg
1/2 Light ‘100 Calorie’ Whole Wheat English Muffin, Toasted
1/2 Oz. 2% Sharp Cheddar, Sliced
1 Mini Babybel Light Original Cheese Wedge
1 Tbsp. PB2 – Peanut Butter 2, Prepared
1 Small Apple (I used Gala.)
3/4 C. Grapes (Green or Red)
1 Whole Large Egg, Hardboiled
Toss everything in your lunch box and go!
4. Make some tuna salad sandwiches, and stick ‘em in the freezer.
Wrap each one in plastic wrap and stick them in the freezer until the night before you’re gonna eat them.
- 10 ounces drain Chunk Light Tuna in Water
- ¼ cups Homemade Freezable Yogurt in the Slow Cooker
- ½ teaspoons juice Lemon
- ¼ cups grate Carrot
- ¼ teaspoons Dill, Fresh
- ½ teaspoons chop Parsley, Fresh
- ¼ teaspoons Salt
- ¼ teaspoons Dijon Mustard
- ¼ cups dice Onion, Red
- ¼ teaspoons Garlic Powder
- ½ teaspoons Honey
- 4 individual Provolone Cheese, Sliced
- 4 individual Sandwich Thin, Whole Wheat
- 1 Gallon Freezer Bag –
- Plastic Wraps
In a large bowl combine tuna, yogurt, lemon juice, carrots, dill, parsley, salt, dijon mustard, red onion, garlic powder and honey. Divide tuna mixture over the bottom portion of indicated number of sandwich thins. Top each with one slice of provolone cheese, followed by top bun.
In a large bowl combine tuna, yogurt, lemon juice, carrots, dill, parsley, salt, dijon mustard, red onion, garlic powder and honey. Divide tuna mixture over the bottom portion of indicated number of sandwich thins. Top each with one slice of provolone cheese, followed by top bun. Wrap each sandwich in plastic wrap, then divide between indicated number of gallon freezer bags. Label and freeze.
Serving Day Directions
Unwrap from plastic wrap and enjoy.