5 Easy Lunch Prep Meals That'll Save Your Weekdays

Ingredients

• 2 cups quinoa
• 1 lb chicken breast
• 2 bell peppers (any color)
• 1 cucumber
• 1 cup cherry tomatoes
• 1 can chickpeas (15 oz)
• 2 avocados
• 1/4 cup olive oil
• 2 lemons (juiced)
• 2 tbsp tahini
• 1 tsp cumin
• Salt and pepper to taste
• 5 whole wheat tortillas
• 1 cup shredded cabbage
• 2 carrots, julienned
• 1/4 cup peanut butter
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp ginger, minced
• 4 eggs
• 2 cups mixed greens
• 1/2 cup feta cheese
• 1/4 cup kalamata olives

Instructions

1. 1

   Cook your base grains

   Start by cooking 2 cups of quinoa according to package directions. While that's going, you can prep your other ingredients. This becomes the foundation for three of your five meals.

2. 2

   Prep the protein

   Season chicken breast with salt, pepper, and a drizzle of olive oil. Bake at 375°F for 25-30 minutes until internal temp hits 165°F. Let cool, then slice. Hard boil 4 eggs for another protein option.

3. 3

   Make Mediterranean bowls (Meals 1-2)

   Divide half the quinoa between 4 containers. Add sliced chicken, diced cucumber, cherry tomatoes, and chickpeas. Mix olive oil, lemon juice, salt and pepper for dressing. Store separately.

   

4. 4

   Assemble Asian wraps (Meals 3-4)

   Mix peanut butter, soy sauce, rice vinegar, and minced ginger for sauce. Lay out tortillas, add cabbage, julienned carrots, remaining chicken. Roll tight, wrap in foil. Store sauce separately.

5. 5

   Create power salads (Meal 5)

   Use remaining quinoa as base, top with mixed greens, sliced hard-boiled eggs, feta, olives, and diced avocado (add avocado day-of to prevent browning). Make tahini dressing by mixing tahini with lemon juice and water.

Substitution Ideas

Storage Tips

Store assembled meals in glass containers in the fridge for up to 4 days. Keep dressings and sauces separate to prevent soggy vegetables. The wraps actually taste better after a day—the flavors meld together nicely. Freeze any extras for up to 2 months, though the texture of fresh veggies won't be quite the same after thawing.