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Make-Ahead Lunch Meals To Eat Healthy Without Even Trying

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Source: buzzfeed.com

 1. Box up these grilled chicken veggie bowls.

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.

Brown rice.

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

Directions:

  1. 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

Where you work and how you get there will determine which container is best for you. BPA-free plastic containers with lids are probably the most popular since they’re lightweight and rugged, making them great if you’re carrying a lot on your commute or if you’re biking or walking to work. They also fit well in lunch boxes with ice packs, which is essential if your office doesn’t offer a fridge or you are on the go and eat lunch wherever you are.

You can also use glass mason jars, which are a must if you’re concerned about eating out of plastic containers. These are fragile, so they’re great if you’re commuting in a car, bus, or train or if you’re walking to work. You just want to make sure these stay upright.

Both containers are fairly inexpensive — less than $1 for the plastic and around $2 for the mason jars — and they’re dishwasher-safe and reusable, so you can feel good about putting less waste in the landfill.

The Art of Packing: Plastic Containers

Choose ones that are flat and rectangular in shape. These not only stack well in your fridge, but they also create more space for the veggies to spread out, preventing sogginess.

1. Start with the greens. To save time, pick up a package of prewashed salad greens. If you’re using greens from your garden or a farmers market, just make sure they’re completely dry before packing. Fill the container about three-quarters full of greens (about two to three cups).

2. Add the veggies, beans, and fruit. Go for carrots, cucumbers, tomatoes (use cherry and keep them whole), peppers, broccoli, chickpeas, kidney beans, corn, peas, or even fruit like grapes or blueberries — whatever your little salad-loving heart desires. Drying off each ingredient with a paper towel will keep them crisper longer.

3. Add protein. For protein sources like marinated tofu, grilled chicken, hard-boiled eggs, certain types of cheese like cubed cheddar, and cooked (and cooled) whole grains like quinoa or brown rice, add these on top of the first three salads only (Monday’s, Tuesday’s, and Wednesday’s). Then on Wednesday night, add protein to Thursday’s and Friday’s containers. Do the same with avocado, nuts and seeds, or very wet fruits like sliced strawberries.

4. Keep dressing separate until the moment you eat your salad. Purchase a couple dip-sized containers. Or if you have an office fridge, keep a bottle of dressing there.

The Art of Packing: Mason Jars

Go for the quart-size jars with wide-mouth lids since these are easier to fill and eat out of. Use this system only if you can keep the jars upright.

  • Start with salad dressing. Since you keep the jar upright, the salad dressing will stay separated from your veggies. This is great if you don’t want to pack a separate container for dressing.
  • Veggies are next. Start with harder veggies like carrots, radishes, onions, and chickpeas that will taste lovely mingling with the dressing. Then go for anything else like bell peppers, chopped cukes, and cherry tomatoes.
  • Layer up the greens. This should take up at least half the jar. As mentioned earlier, go for packaged greens to save time, or if you’re using your own, make sure they’re dry.
  • Protein last. Sprinkle sautéed tofu, marinated tempeh, grilled chicken, or cubed or shredded cheese on top. These will help push the lighter-weight greens down so you add even more to your jar. You can also add avocado, nuts or seeds, and dried fruit.
  • Shake or pour when you’re ready. At lunchtime, you can either shake up the container to distribute the dressing, or if you have the luxury, pour the entire contents into a bowl and mix it up with your fork.
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    Shopping List

     Here’s an example of what to buy for five days of salads:
    • Large container of greens
    • 2 cucumbers
    • 2 to 3 bell peppers
    • 5 medium carrots
    • 1 package cherry tomatoes
    • 1 bag grapes
    • 2 packages tofu
    • 1 can chickpeas
    • Sunflower seeds
    • 2 avocados
    • Bottle of your favorite salad dressing

    Recipe Source: popsugar.com

    3. Re-create the classic Starbucks Protein Bistro Box.

     This one’s been remixed to have even more protein.

    The Skinny:
    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

    Ingredients:
    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

    Directions:
    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.

    Ingredients:

    4 SERVINGS
    • 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

    Freezer Containers

    • 1 Gallon Freezer Bag – 

    Supplies

    • Plastic Wraps

    Directions

    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.

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