Lunch prep ideas.
Fearfulowl25
Posts: 8 Member
Anyone have easy lunch prep ideas? I'm tired of ham and mustard sandwiches.. Lol thanks!!!
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Replies
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Chicken vegie salad with quinoa, makes enough for the whole week with extra
2 cucumbers chopped
2 avocado chopped
4 firm roma tomatoes chopped
1 medium red onion chopped
3 large poached chicken breast chopped
1.5 to 2 cups cooked quinoa
Juice of one large lemon
Salt and pepper to taste
4 tablespoons of olive or coconut oil
4 tablespoons of vinegar
Put all the chopped goodies in a large bowl, add lemon juice and stir well. Then add olive oil and vinegar, stir well and refrigerate. You can eat this as a dish alone, make it a wrap, put it over cold pasta or in a pita.
P.s. I mix it up a lot by using different dressings in place of the oil and vinegar. I have used pesto sauce, raspberry vinegarette, spicy italian. I have also used shrimp in place of chicken. I make it this size and 3 of us eat it for lunch for 5 days with a fruit on the side.
I hope that you will try it. Enjoy
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Italian Spaghetti Squash Salad! Poke holes in a spaghetti squash with a fork and microwave it for 10 minutes. When it's cool enough to handle, cut it in half, scoop out the seeds and use a fork to shred the fibers into "spaghetti" strands. Add canned artichoke hearts packed in water (drained), turkey pepperoni, low fat string cheese sliced into coins, diced bell peppers (green, red, yellow, orange), and cherry tomatoes, fresh cracked black pepper and fresh chopped basil. The original recipe calls for reduced calorie Italian dressing, but I prefer just red wine vinegar with about 1 T olive oil. You can add chicken to it for a main lunch and it makes a TON to last the week
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I also eat a lot of salads. Our local BJ's sells a huge tub of mixed baby lettuces. I take a half hour on Sunday to chop salad veggies (celery, peppers, cucumbers, carrots, radishes) and bag them. I open a can of beans (white, kidney, black, etc.), rinse them well and spread them out on a cookie sheet covered with foil and pop them in the freezer. When frozen, put them in a plastic ziplock bag and scoop 1/4 cup onto your salad as needed each morning, they defrost by lunchtime. Scoop out 1/2 cup of your chopped veggies and add it to your salad. Leftover corn on the cob? Cut the kernels and add them to your salad with some black beans, chicken breast and salsa instead of dressing. Leftover cooked chicken breast, pork tenderloin, steak, salmon? Slice it thin, weigh it out into portions, wrap individually and freeze. Grab a portion in the morning for your salad and it, too, thaws by lunchtime. I use masking tape and a Sharpie to label each portion as to what it is and how much it weights for accurate tracking.17
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Quesadillas with low carb flour tortilla cheese and chicken in the panini press(or waffle iron)6
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Quick summer salad I've been doing lately: 6-8 cooked shrimp, 1/4 avocado chopped, red onion chopped, a little cilantro, a big squeeze of lime juice or the juice of a half fresh lime, tsp of plain or flavored olive oil (I like garlic or lime infused oil) and salt/pepper to taste. You could also add a few tomatoes, but I'm not a huge fan of those.
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You can make soups they take like 30 mins1
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I freeze my dinners that have any left overs and put in a reduced serving size to microwave the next day for lunch.4
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Deena010566 wrote: »I also eat a lot of salads. Our local BJ's sells a huge tub of mixed baby lettuces. I take a half hour on Sunday to chop salad veggies (celery, peppers, cucumbers, carrots, radishes) and bag them. I open a can of beans (white, kidney, black, etc.), rinse them well and spread them out on a cookie sheet covered with foil and pop them in the freezer. When frozen, put them in a plastic ziplock bag and scoop 1/4 cup onto your salad as needed each morning, they defrost by lunchtime. Scoop out 1/2 cup of your chopped veggies and add it to your salad. Leftover corn on the cob? Cut the kernels and add them to your salad with some black beans, chicken breast and salsa instead of dressing. Leftover cooked chicken breast, pork tenderloin, steak, salmon? Slice it thin, weigh it out into portions, wrap individually and freeze. Grab a portion in the morning for your salad and it, too, thaws by lunchtime. I use masking tape and a Sharpie to label each portion as to what it is and how much it weights for accurate tracking.
Love these ideas! I also like to chop up veggies ahead to have for salads. I'm totally stealing the bean idea!2 -
Deena010566 wrote: »Italian Spaghetti Squash Salad! Poke holes in a spaghetti squash with a fork and microwave it for 10 minutes. When it's cool enough to handle, cut it in half, scoop out the seeds and use a fork to shred the fibers into "spaghetti" strands. Add canned artichoke hearts packed in water (drained), turkey pepperoni, low fat string cheese sliced into coins, diced bell peppers (green, red, yellow, orange), and cherry tomatoes, fresh cracked black pepper and fresh chopped basil. The original recipe calls for reduced calorie Italian dressing, but I prefer just red wine vinegar with about 1 T olive oil. You can add chicken to it for a main lunch and it makes a TON to last the week
That sounds yummy! Going to have to try that one.1 -
I do soups and freeze the portions. Just grab a bag out of the freezer. I also do salads with homemade greek yogurt dressing and either shrimp or chicken. Lettuce wraps with diced chicken or ground turkey, oriental veggies, soy sauce. Some recent finds:
Jicama tortillas - use these to make lunch meat roll up with some laughing cow cheese or tacos with chicken breast, low fat sour cream, salsa
Trader Joe's Saucy Scallops over riced cauliflower
Whatever I make, I usually make enough for at least 3 days so I can portion it out.1 -
Romaine lettuce
Chopped beets
crumbled goat cheese
lite balsamic Vinaigrette
Can add walnuts or pecans if desired
Romaine lettuce
black beans
canned or thawed frozen corn
shredded Mexican blend cheese
tortilla strips
Light Ranch or Chipotle Lime Vinaigrette or even salsa for dressing; top w/a few tortilla strips or crushed tortilla strips
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I like prepping a lot of rice and beans at the beginning of the week and eating it for lunch throughout the week. I usually make short grain rice and moong beans with cumin seasoning, pepperjack cheese, cheddar cheese and a healthy serving of chopped up kale.3
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When I make my dinners I try to make extra. I put them in containers and later take one out for lunch. I usually do less for lunch than a dinner. For an example last night I smoked chicken and made asparagus. I had for dinner 5 ounces. I have 3 ounces and the balance of the asparagus from last night for lunch.2
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I like to grill a bunch of boneless skinless chicken breast on the weekend using different seasonings (Flavor God or Mrs. Dash usually) and have them in the fridge for the week. It is easy to just add to a salad or make into a creamy chicken salad sandwich using greek yogurt, spices and some Dijon mustard. I will also grab a veggie steamer and a Seeds of Change rice/quinoa pouch to throw in the microwave for a hot meal.2
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I usually cook something in the crock pot every Sunday and make so much that I have leftovers all week. I will sometimes cook one or two other quick meals on Sunday, so I have a variety of leftovers to choose from all week.4
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-Chickpeas (from the can, I like Goya because the calorie content is lower)
-Lemon
-Tomato
I dump a whole can of chickpeas in a Tupperware container, chop up a tomato, and squeeze a whole lemon on it! I season with season salt or garlic salt. This is like the easiest and yummy lunch ever!
It sounds really weird but the lemon really pulls out the flavor!
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pescetarian_love wrote: »-Chickpeas (from the can, I like Goya because the calorie content is lower)
-Lemon
-Tomato
I dump a whole can of chickpeas in a Tupperware container, chop up a tomato, and squeeze a whole lemon on it! I season with season salt or garlic salt. This is like the easiest and yummy lunch ever!
It sounds really weird but the lemon really pulls out the flavor!
Sounds good to me!2 -
I made thai peanut pinwheels today.
2 large whole grain or low carb tortillas or whatever you have. **The large flavored tortillas are great too
1/2 cup of low fat cream cheese or neufie cheese
3 T of Thai Peanut sauce ( make your own or I bought mine at the store)
2 cups of cooked chunked chicken breast ( I cooked mine in Curry for more spice and flavor) **Could also use lean steak
1 cup sliced raw yellow squash
1 cup sliced cucumber
1 cup chopped tomato
1 cup chopped cilantro
1/2 cup green onions
1 cup of radish sprouts
1/2 cup chopped peanuts
2 limes wedged
2 T of whatever Asian spice you like. ** Korean BBQ spice is good
Mix cream cheese and peanut sauce. Coat one side of tortilla. Layer chicken, veggies, and peanuts however you like on cream cheese.
Roll wrap up. Then slice into pinwheels.
Sprinkle spice on open face of pinwheel and drizzle lime juice on them.
Serve.
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Lately I am big on soups and stews in the slow cooker! There are a ton of ideas on the internet, Pinterest, etc. I do searches for vegetarian slow cooker soups or vegetarian soups. I try and eat vegetarian at lunch and save meats for dinner time, if possible for health reasons.
I make up a batch of the soup or stew for the week and each day I take a portion in a glass bowl with me to work to heat up. For extras I'll have some fruit, hommus with carrots, and a yogurt, etc. I drink lots of water as well.
Below is a link to the one I am eating this week... I love how you can easily paste these links in to your food diary and it calculates the calories!!!
http://www.bhg.com/recipe/mediterranean-kale-cannellini-stew-with-farro/5 -
Lately I am big on soups and stews in the slow cooker! There are a ton of ideas on the internet, Pinterest, etc. I do searches for vegetarian slow cooker soups or vegetarian soups. I try and eat vegetarian at lunch and save meats for dinner time, if possible for health reasons.
I make up a batch of the soup or stew for the week and each day I take a portion in a glass bowl with me to work to heat up. For extras I'll have some fruit, hommus with carrots, and a yogurt, etc. I drink lots of water as well.
Below is a link to the one I am eating this week... I love how you can easily paste these links in to your food diary and it calculates the calories!!!
http://www.bhg.com/recipe/mediterranean-kale-cannellini-stew-with-farro/
Thanks for the link. 0 -
sarabeth120 wrote: »I usually cook something in the crock pot every Sunday and make so much that I have leftovers all week. I will sometimes cook one or two other quick meals on Sunday, so I have a variety of leftovers to choose from all week.
Do you have any good crock pot recipes to share?
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I like to do crockpot meals as well. The easiest one I've done is basically the "salsa chicken" (got it from Pinterest)
4 chicken breasts or 5-6 chicken thighs (skinless/boneless)
1 jar of salsa (your choice of red or green or whatever)
1 can of corn
1 can of black beans
I season the chicken with a light seasoning like Trader Joe's 21 seasoning blend or this Coconut Lime seasoning from Sams Club and a little taco seasoning. Place the chicken on the bottom, add corn, black beans, and salsa. I cook on high for 4.5 to 5hrs. You can cook on low for 6 to 7hrs. Shred the chicken with 2 forks after time is up and mix it all together. Sometimes I eat it as is, make tacos, burittos, or just add a little shredded cheese and lettuce/spinach (and sour cream shhhhhhhh!) and eat it as a (taco) salad. I've done this with both breasts and thighs and have to say that thighs are waaay better and everything was so moist. This meal usually last me all week for lunches. Make it your own 10 -
I make mason jar salads and they last all week long.1
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pescetarian_love wrote: »-Chickpeas (from the can, I like Goya because the calorie content is lower)
-Lemon
-Tomato
I dump a whole can of chickpeas in a Tupperware container, chop up a tomato, and squeeze a whole lemon on it! I season with season salt or garlic salt. This is like the easiest and yummy lunch ever!
It sounds really weird but the lemon really pulls out the flavor!
Sounds good to me!
....I think i'm going to go out and get some chickpeas tomorrow & give this a try0 -
I've seen mason jar salad and "bowl" recipes on Pinterest that are easy. And depending on where you're at (I'm in California) with the weather getting colder, a large batch of soup portioned out into mason jars helps too. You can freeze the soup in the jars but make sure you leave enough room for the liquid to expand.1
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likewhoa712 wrote: »sarabeth120 wrote: »I usually cook something in the crock pot every Sunday and make so much that I have leftovers all week. I will sometimes cook one or two other quick meals on Sunday, so I have a variety of leftovers to choose from all week.
Do you have any good crock pot recipes to share?
I've tried about half of the ones I have saved here: https://recipes.sparkpeople.com/Cookbooks.asp?id=1053748
The marinara chicken, chicken taco stew (with a regular can of diced tomatoes and extra salsa added instead of the diced tomatoes with chilies) and the turkey chili are my ultimate favorites so far.1 -
Here's a flavor rich one! One of my all time favorites.
"Honey" Chicken, Fig and Bleu Cheese (or Asiago) Salad on Baguette rounds
2 oz cooked chicken breast
2 oz romaine, chopped (or nappa cabbage)
1 tbls chopped onion
1/2 oz dried fig
1 oz chopped gala apple
1/2 oz bleu cheese crumbles or aged asiago cheese
1to 2 tsp sugar free imitation honey (or your sweetner of choice)
1 tbls light mayo
1 tbls light sour cream
1 tbls 1/2 and 1/2 (or milk of your choice)
1/2 tsp dried tarragon
A little fresh ground pepper
Scoop onto 3 1" baguette slices or serve over crisp romaine leaves-whatever floats your boat!
Cal: 392
Carb: 51
Fat: 10
Protein: 24
Sodium: 591
Sugar: 13g
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I do lettuce wraps with salmon or tuna and mayo. Rice crisp crackers. A big piece of fruit like an apple or pear (something fiber-y).
Sometimes a salad (I try to keep salads to 1x per week because I don't really like them unless they are full of cheese and creamy dressing and that uses all my calories). Taco salad works well.
Often times, lunch is leftover dinner.
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Lately I am big on soups and stews in the slow cooker! There are a ton of ideas on the internet, Pinterest, etc. I do searches for vegetarian slow cooker soups or vegetarian soups. I try and eat vegetarian at lunch and save meats for dinner time, if possible for health reasons.
Very similar to me! I make mostly vegetarian meals throughout the day and will fish or tuna at dinner time mostly. Soups are my favorite, nothing better than a cheddar broccoli soup or tomato basil.0 -
One of my go to lunches is eggwhites with feta cheese and vegetables of choice.0
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