Hello there lovely people, I hope you’ve had a great week! Welcome to part 2 of my meal prep series.
If you’re new here – welcome & thank you for being here ♥️
If you’ve been around for a while, you know that I love getting requests, feedback and suggestions from you guys 😊
The most requested topic at the moment is meal prepping – I’ve already posted my breakfast meal prep post with 5 ways to smash you mornings and become super efficient; check it out here: https://holisticnutritionninja.com/2020/01/17/meal-prep-breakfast-5-ways/
In the past, I’ve also shares some general tips and ideas for meal prep that help me out on those super busy hectic days (meaning every day practically) – here it is: https://holisticnutritionninja.com/2018/10/27/meal-prep-like-a-pro/
Since I very recently shared my breakfast meal prep post, it’s only fitting we now move on to lunch!
These are all lunch ideas that travel well and can be enjoyed warm or cold.
- Quinoa-Tahini Salad
This is both delicious to eat and super simple to make. I like cooking my components individually to be able to mix and match and use when necessary. My weekly plans change very regularly so having ready made meals isn’t always ideal for me. Preparing meal components and storing everything individually is really helpful to avoid waste as they tend to last far longer. For example, cooked grains like quinoa, last up to 5 days in the fridge, however, once mixed with a dressing it lasts only 2 days!
I love making stir fry or roasted veggies and always make sure I have extras left over. Often, I pan fry or bake any veggies I have on hand at home on a Sunday afternoon – here I had baby corn, broccoli, coloured peppers and onions.
I also cook a large batch of any grain – this time it was quinoa with bulgar – and leave it in the fridge ready to use.
The dressing I like to use for this is super simple, you can easily mix it in a jar and keep in in your fridge and use it over two weeks.
Simply mix 1 tablespoon of tahini, 2 tablespoons olive oil, this juice of half a lemon, some chilli flakes and salt and pepper. Close the jar and shake well then drizzle over any salad! YUM
The night before you intend on having your salad for lunch, or that same morning, mix a few tablespoons of quinoa with a handful of leafy greens (here I used arugula), together with your grilled veggies, some fresh tomatoes and drizzle a couple of tablespoons of your tahini dressing on top – delish!
2. Rainbow Wraps
These rainbow wraps are another staple for me. I like to prep some dips over the weekend (or whenever I find some time to do so) to enjoy in sandwiches, with some veggie sticks, over salads or in wraps as I did here.
Here I used some tzatziki – you could easily buy a ready made dip but making this is super easy and very quick. Here’s the recipe for it: https://holisticnutritionninja.com/2019/01/10/tasty-tzatziki/
You could of course use a different dip here but I love the freshness of Tzatziki.
Use a wholegrain or seed wrap (or anything you fancy), top with mixed raw or cooked veggies, some beans or chickpeas (canned work great here), top with some tzatziki, add another layer of veggies or beans and then close your wrap. Adding another layer of beans or veggies on top of your dip will help avoid having a soggy wrap.
Again here I like preparing components and assemble the day of or the night before to avoid having a soggy wrap or two for lunch.
3. Salad and Sandwich
This is your typical lunch idea – a simple salad – I like topping mine with both fresh and pickled veggies, some type of nuts (here I used walnuts) I sometimes add beans or a boiled egg – whatever I have on hand and am in the mood for.
My current fave sandwich is wholegrain seed bread topped with homemade hummus I batch prepare on the weekend, some cucumber slices, tomato slices, while cheese and pumpkin seeds – the perfect balance of moistness and crunch!
Here’s the recipe for the hummus: https://holisticnutritionninja.com/2019/01/15/healthy-hummus-in-a-hurry/
4. Miso Stir Fry
This is a recipe I’ve shared here a few months ago which I find travels really well. Warm of cold straight from the fridge, this noodle stir fry is absolutely delicious! I like making a large batch of this stir fry and noodles and find that it keeps in the fridge for up to 4 days.
Make a large batch and enjoy it at home or meal prep for a couple of lunches that week – either way I’m sure you’ll love this one!
Here’s the recipe: https://holisticnutritionninja.com/2019/10/28/miso-stir-fry-%f0%9f%a5%ac/
5. Bean and Chickpea Crunch
If you’re looking for a quick easy dinner, that is loaded with plant power – protein, complex carbs, some good fats, tons of antioxidants and full of flavor, look no further. Bonus: this makes a GREAT lunch the following day too 👌🏼.
Cook 1 cup quinoa in 2 cups water and 1 veggie cube. In a pan, heat 1 tablespoon sesame oil and roast 1 cup canned chickpeas and 1 cup canned butter beans (or any combination you prefer) with 1 teaspoon garlic powder and 1 teaspoon smoked paprika – cook together for approx 10 minutes until beans and chickpeas are charred.
Add your preferred veggies at this point – this time I used baby bell pepper and cherry tomatoes. Cook together until veggies are tender. Finally, add your cooked quinoa to the same pan with your beans and veggies and mix everything together. Here, add another tablespoon of sesame oil and a generous squeeze of lemon. Serve topped with toasted pumpkin seeds for a nice crunch (not to mention more nutrients our bodies just love). And that’s it 👌🏼.
6. Mixed Salad
This isn’t really a recipe; however this is my fave, easy, quick go to when I don’t have time to prepare much for lunch.
I love mixing different components to my salad to make it really tasty and filling. Mixing different types of salad leaves and cabbage, some seasoned beans and chickpeas, avocado, a few tablespoons of rice and a big dollop of a nice bean dip on top really is super delicious, really filling and very nutritious!
7. Pasta Salad
Finally, here’s my ‘what I cook when I don’t know what to cook’ dish! This is just a simple pasta salad – here I used a wholegrain pasta – tossed will some grilled veggies, beans, raw baby spinach, olives and a nice olive oil. Season this well with salt and pepper and your fave fresh or dried herbs and you’ve got yourself a wonderful meal to enjoy for lunch the next day!
That’s it from me for today – make sure you ‘follow’ the blog to receive an email every time I post :~)
What’s your fave lunch on the go? Share in the comments below or let me know over on my fb or IG pages – I’d really love to know!
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As always, if you do try them out, please let me know 🙂
Thank you for taking the time to be here and read this ❤
Until my next post, be well xXx