cooking lunch for the week

Baked chicken, couscous and veggies!

I make my own burrito bowls sometime:

On Sunday, I:

1) Grill up a bunch of chicken. I marinate mine in some Southwest Seasoning and Chipotle Rub that I have. Any seasonings will do.
2) Cook up a bunch of brown rice. Then add some chopped cilantro and lime juice to it.

Weekday mornings (or the night before), I:

1) Throw a serving of rice and chicken into a container
2) Plop some plain greek yogurt (instead of sour cream), some salsa, and some guacamole into another container

At lunch, I:

1) Heat up the chicken/rice
2) Add in the other toppings, stir and enjoy.

I've also done variations using black beans, or leftover steak as the protein. When I started doing it, I added cheese, but then realized that I didn't miss it when it wasn't in there, so I saved some calories that way!

One way to dress up quinoa is to also cook some kale, then mix the two with a mixture of a little bit of peanut butter and soy sauce. Leftover cooked quinoa with a small amount of flour can make for delicious and healthy muffins. Here's a vegan recipe for them: http://v-gasm.blogspot.com/2010/09/quinoa-muffins-and-collard-greens.html
or this: http://v-gasm.blogspot.com/2010/11/cranberry-quinoa-bread.html

Also, I do mixed baked veggies like this: http://v-gasm.blogspot.com/2010/09/hobo-stephen-delight.html

On Sundays, I cook up a batch of chicken, in different seasonings. Today I did BBQ on some and Ken's Healthy Options Italian dressing with red peppers on some others. [My favorite is rosemary, thyme, basil, black pepper.] I cut space inbetween the skin and the meat and insert the spices so it steams in. I discard the skin once the chicken is done.

You can have the chicken with veggies, etc. but also on salads with various dressings. You can also toss the chicken into a bowl of broccoli slaw, sliced water chestnuts and Newman's Own Light Ginger dressing. [Or leave out the chicken and water chestnuts and use sliced almonds!]

You could marinade fish or beef on Sundays, and cook them up fresh on Monday or Tuesday. Leftovers are excellent on salads! In pitas or on low carb wraps.. or place chicken and other veggies in a "lettuce cup" for dinner with salsa and greek yogurt in place of sour cream.

You could make a pot of soup or chili.. use half one week, and freeze some up for another time when you want something different.

Hope this helps.



You could make a batch of

An easy one for me is muffin cups of turkey meatloaf. Turkey, rolled oats, a little egg white, celery, mushrooms, onion, green pepper, red pepper, zucchini, spinach....any combination you want. I make some with a little lite cream of mushroom baked on top, some with a little bbq sauce on top, and some with a little cheese on top. They freeze wonderfully, and can provide an easy way to control calories and still have variety.
Also, muffin cups of eggs with any of the above stir in vegetables will keep in the fridge for the week- breakfast or lunch!

i take 2 large chicken breast and spread a sauce on each 1 last week was pesto / nandos peri peri sauce bake in the oven and cut up in slices for sandwiches so good!

I was thinking soup too or chili. They keep well.