- Baked Chicken: Season chicken breast with olive oil, salt, pepper, and garlic powder. Bake at 375°F (190°C) for 25–30 minutes.
- Roast Brisket: Slow-roast in the oven at 300°F (150°C) for 3 hours with seasonings and a bit of broth.
- Shrimp: Toss with paprika and garlic powder, then pan-fry for 2–3 minutes per side.
- Tofu: Cube and pan-fry with soy sauce and sesame oil until golden brown.
- Carrot Pancakes: Mix grated carrot, egg, flour, and seasonings, then pan-fry until golden brown.
Step 2: Cook the Grains
- Cook brown rice, quinoa, or pasta according to package instructions.
- For low-carb cauliflower rice, sauté for 5 minutes with a bit of olive oil.
Step 3: Roast or Steam the Veggies
- Roasted Veggies: Toss broccoli, carrots, and cherry tomatoes in olive oil and roast at 400°F (200°C) for 15–20 minutes.
- Steamed Veggies: Steam broccoli and bok choy for 5 minutes until bright green and tender.
Step 4: Assemble & Store
- Divide everything into meal prep containers and store for easy grab-and-go lunches.
Serving and Storage Tips
- Refrigeration: Store meals in airtight containers in the fridge for up to 4 days.
- Reheating: Microwave for 2 minutes, or eat cold (some dishes taste great chilled!).
- Adding Freshness: Drizzle with lemon juice or a light dressing before eating.
Variants
- Mediterranean Lunch Bowl – Swap rice for quinoa, add hummus and olives.
- Asian-Inspired Meal – Use soy sauce and sesame seeds for extra flavor.
- Mexican Power Bowl – Add black beans, corn, and avocado for a Tex-Mex twist.
- Low-Carb Option – Replace grains with steamed cauliflower rice or zucchini noodles.
- Vegan Protein Boost – Use chickpeas, lentils, or tempeh instead of meat.
FAQ
1. Can I freeze these meals?
Yes! Most meals freeze well for up to 2 months, except for fresh veggies like cherry tomatoes (add them fresh when serving).
2. How can I prevent chicken from drying out?
Marinate it in olive oil and lemon juice before baking to lock in moisture.
3. What’s the best way to pack dressings?
Keep dressings in a separate small container to avoid soggy veggies.
4. Can I make these meals in advance?
Yes! These are perfect for Sunday meal prep—just store them properly in the fridge.
5. What’s a good snack to pair with these lunches?
Try Greek yogurt, nuts, or fruit for a balanced snack.
Final Thoughts
These easy meal prep lunches will save you time, money, and effort while keeping you healthy and satisfied at work. Pick your favorite protein, veggies, and grains to create a customized, delicious lunch every day.
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