by RYAN MILEJCZAK
When lunchtime rolls around, it can be tempting to just grab some fast food or heat up a frozen dinner in the microwave.
But the reality is that a healthy lunch will leave you feeling much better than the alternatives, giving you the energy you need to get through the day. But how can you find the time between work and the demands of life?
With a little advance planning, it’s simple. All you need to do is a little meal prep. With just a couple hours of effort, you’ll have healthy, nutritious lunches all week long.
Not sure where to start? We’re here to help. Here are a few of our favorite healthy meal prep recipes to get you started.
Honey Garlic Chicken Bowls
Adapted from Healthy Fitness Meals
Makes 5 servings
Ingredients
- 5 chicken breast, diced into 1” pieces
- 1 large egg, beaten
- 2 tbsp cornstarch
- 1 head broccoli, cut into florets
- 2 large carrots, sliced
- 2.5 cups cooked quinoa
- 3 tbsp honey
- 3 tbsp sriracha
- 3 garlic cloves, minced
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 3 green onions, thinly sliced
- 3 tsp sesame seeds
- 2 avocados, cut into strips
- Salt and pepper to taste
Instructions
Prepare two bowls, one with the beaten egg and the other cornstarch with a dash of salt and pepper. Dip your chicken pieces first in the egg, then the cornstarch mixture and toss to lightly coat.
Heat 1tbsp oil in a skillet over medium heat. Add chicken in a single layer, ensuring not to crowd the pan. Cook until golden brown, about 10 minutes, turning chicken regularly to ensure even cooking. Remove and let drain.
Meanwhile, whisk together honey, sriracha, garlic, rice vinegar, and sesame oil, then toss chicken in the sauce until evenly coated. Set aside.
Wipe down your pan with a paper towel, add another tbsp of oil, and stir fry the broccoli and carrots until browned, about 5 minutes. Season with a pinch of salt and pepper and set aside.
Take your meal prep containers and divide your quinoa between them, then your chicken, broccoli, and carrots. Garnish with sesame, green onion, and avocado.
Chili Lime Quinoa Black Bean Salad
Adapted from The Real Food Dieticians
Makes 5 servings
Ingredients
- 5 cups cooked quinoa, cooled
- 1 medium bell pepper, diced
- ½ medium yellow onion, diced
- 1 cup grape tomatoes, halved
- 1 15 oz can black beans, drained and rinsed
- 1 cup loosely packed cilantro, roughly chopped
- 1 cup canned or thawed frozen corn
- 2 avocados, cubed
- ½ cup crumbled feta
- ⅓ cup olive oil
- 2 limes, juiced
- ½ tsp ground cumin
- ½ tsp garlic powder
- ¼ tsp chili powder
- ½ tsp fine salt
Instructions
Begin by making your vinaigrette. In a bowl, whisk together lime juice, oil, cumin, chili powder, garlic powder, and salt until well combined. Set aside.
Take a large bowl and combine remaining ingredients and toss with vinaigrette until well combined. Take your meal prep containers and divide into 5 portions, then garnish with cilantro and lime wedges.
Taco Bowls
Adapted from Chelsea’s Messy Apron
Makes 4 servings
Ingredients
- 1 cup rice
- 2 cups chicken broth
- 1 tbsp butter
- 1 large lime, zested and juiced
- ⅓ cup finely chopped cilantro
- 1 lb ground beef
- 1 tbsp chili powder
- 1 tsp paprika
- 1 tsp cumin
- ¼ tsp cayenne
- ½ tsp dried oregano
- ½ tsp salt
- ½ tsp pepper
- 1 15 oz can black beans, drained and rinsed
- 1 15 oz fire-roasted corn, rinsed
- 4 oz shredded cheddar cheese
- 4 oz sour cream
- 8 oz fire roasted salsa
Instruction
First, prepare cilantro lime rice by bringing chicken stock to a boil in a pot, then adding butter and rice. Return to a bowl, then reduce heat to low, cover, and simmer until cooked. Once cooked, remove the lid and stir in cilantro, lime zest, lime juice, and salt and pepper to taste.
Next, prepare your taco meat. Heat a large pan over medium-high and add ground beef. Stir, breaking up regularly, until cooked through. Drain off and discard grease then stir in dry seasonings and set aside.
Finally, prepare your meals. Divide between 4 containers, layering rice, taco meat, beans, corn, cheese, sour cream, and salsa. Garnish with cilantro and lime wedges.