take a stab at include at least one or a combination of these foods at lunchtime.
We’ve incorporated a number of these foods into our three meal-prep recipes below.
Fill up with fiber-rich foods
Consuming more fiber-rich foods has a number ofhealth benefits.
Best sources include beans and lentils, avocado, artichokes and unpeeled sweet potatoes.
Good options include eggs, chicken, salmon, quinoa and tofu.
Store these healthy lunches in an air-tight meal-prep container to keep fresh.
Step 1: Drain artichokes
Line a sheet pan with paper towels or a clean dish towel.
Arrange the artichokes in a single layer on the sheet pan to remove moisture; set aside.
Step 2: Prepare Parmesan Vinaigrette
Make theParmesan Vinaigrette.
Transfer one-fourth of the vinaigrette into each of 4 small lidded containers; refrigerate for up to 4 days.
Step 3: Assemble lunch containers
Divide the artichoke hearts among 4 single-serving containers.
Top each with one-fourth of a 5-ounce container baby spinach.
Seal the containers and refrigerate for up to 4 days.
Dress with theParmesan Vinaigretteand sprinkle with 1 tablespoon pistachios just before serving.
For a delicious vegan option, swap inroasted tofufor the chicken breast.
Step 1: Roast sweet potatoes
Preheat oven to 425F.
Line a large rimmed baking sheet with foil; lightly coat with cooking spray.
Arrange the sweet potatoes in a single layer on the prepared pan.
Set aside to cool before assembling bowls.
Step 2: Make Peanut Dressing
You’ll need 12 cup ofPeanut Dressingfor this week’s lunches.
Transfer 2 tablespoons dressing into each of 4 small lidded containers; refrigerate for up to 4 days.
Divide 6 cups chopped curly kale among 4 single-serving containers (about 112 cups each).
Top each with one-fourth of the roasted sweet potatoes and 12 cup shredded cooked chicken breast.
Seal the containers and refrigerate for up to 4 days.
Just before serving, drizzle with 1 portion ofPeanut Dressingand toss well to coat.
Sprinkle with 1 tablespoon chopped unsalted peanuts.
you’ve got the option to also sub in an 8-ounce microwaveable quinoa pouch to minimize cooking.
Step 1: Roast vegetables
Preheat oven to 425F.
Roast for 10 minutes.
Roast until the vegetables are crisp-tender and lightly browned, 10 to 15 minutes more.
Sprinkle 2 teaspoons lemon zest over the vegetables; set aside to cool before assembling bowls.
Step 2: Cook quinoa
Cook a batch ofBasic Quinoausing a tri-color quinoa blend.
You’ll need 2 cups for this week’s lunches, or 12 cup for each serving.
Spread the quinoa on a sheet pan to cool before assembling containers.
Divide the cooled roasted vegetables among 4 single-serving containers.
Add 12 cup quinoa to each container, followed by 14 cup hummus.
Place a lemon wedge in each container, then seal and refrigerate the containers for up to 4 days.
Top with a squeeze of lemon juice and 14 medium avocado (diced) before serving.
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