Getting ahead of a busy week feels good and saves time. Meal prepping lunches on Sunday is a lot easier than it sounds. Especially when you’re smart about batch cooking ingredients that can be used in more than one meal. Here are some ideas for a solid line up of lunches for the week. None of these ideas need actual recipes, just assemble ingredients you love into mixtures that taste great.
Batch Prep Item List
Grains: Pre-cook quinoa and rice
Raw Vegetables: Chop and dice, bell peppers, red onion, green onion, cucumber, garlic and avocado. Chop raw cabbage. Rinse, dry and chop greens like lettuce, kale and spinach.
Cooked Vegetables: Chop broccoli, cauliflower, and sweet potatoes and roast in the oven. Steam cauli florets, then dice them into fine pieces for cauli rice. Sauté sliced onion, bell pepper and garlic
Beans: Cook dried beans or rinse and make ready canned beans
Meat: Roast, sauté or grill chicken, beef or tofu.
Prepared Staples List
- Frozen edamame
- Prepared hummus
- Prepared guacamole
- Tortilla chips
- Pita bread
Southwestern
Make a Chipotle inspired bowl with rice, grilled meat, roasted bell peppers and onions, black or pinto beans, grated cheese and guacamole. Make a quick sauce with avocado, a few spoonful’s of Greek yogurt, cilantro and lime juice Add some tortilla chips on the side.
Buffalo Bowl
Start with cauli rice, add grilled chicken, roasted sweet potatoes, chopped green onion and cilantro. Drizzle with buffalo sauce mixed with your favorite prepared ranch dressing.
Asian Salad
Make an Asian style salad with fresh lettuce, kale greens or chopped cabbage, green onions, edamame, canned mandarin oranges, chicken or tofu and a drizzle of store-bought Asian sesame salad dressing. Sprinkle toasted almonds on top.
Mediterranean
Layer prepared hummus with meat or roasted vegetables of choice, chopped onion, tomato and cucumber. Drizzle olive oil and lemon juice over the top. Add some pita bread or gluten free crackers on the side.
