6 BALANCED MEAL PREP LUNCHES FOR WORK

 

Ingredients:
• 2 chicken breasts, sliced
• 2 cups cooked white or brown rice
• 2 cups broccoli
• 1 cup carrots, sliced
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• Salt and pepper to taste

Garlic Herb Sauce:
• 3 tbsp Greek yogurt or light mayo
• 1 tsp lemon juice
• 1 small garlic clove, minced
• Parsley to taste
• Salt and pepper to taste

Instructions:
Season the chicken with olive oil, garlic powder, paprika, salt, and pepper. Grill or cook in a skillet until golden and juicy. Steam the broccoli and carrots until tender. Add rice, chicken, vegetables, and sauce to meal-prep containers.

SALMON WITH SWEET POTATOES AND GREEN BEANS

Ingredients:
• 2 salmon fillets
• 2 cups sweet potatoes, cubed
• 2 cups green beans
• 2 tbsp olive oil
• 1 tbsp honey
• 1 tbsp soy sauce
• 1 tsp garlic powder
• Lemon wedges
• Salt and pepper to taste

Instructions:
Season the salmon with honey, soy sauce, garlic powder, salt, and pepper. Bake or pan-sear until cooked and glossy. Roast the sweet potatoes with olive oil, salt, and pepper until tender. Steam or sauté the green beans. Pack everything in containers with lemon wedges.

BEEF WITH RICE AND MIXED VEGETABLES

Ingredients:
• 1 lb beef strips
• 2 cups cooked rice
• 1 cup broccoli
• 1 cup bell peppers, sliced
• 1 cup carrots, sliced
• 2 tbsp soy sauce
• 1 tbsp oyster sauce or teriyaki sauce
• 1 tsp garlic
• 1 tbsp olive oil
• Green onions or sesame seeds for garnish

Instructions:
Cook the beef strips in olive oil until browned. Add garlic, soy sauce, and oyster or teriyaki sauce. Add the vegetables and cook until tender but still colorful. Serve with rice and garnish with green onions or sesame seeds.

SHRIMP WITH QUINOA AND VEGETABLES

Ingredients:
• 1 lb shrimp, peeled
• 2 cups cooked quinoa
• 1 zucchini, chopped
• 1 cup broccoli
• 1 cup carrots
• 2 tbsp olive oil
• 1 tsp garlic
• 1 tbsp lemon juice
• Parsley to taste
• Salt and pepper to taste

Instructions:
Season shrimp with garlic, lemon juice, salt, and pepper. Cook in a skillet with olive oil until pink and juicy. Roast or sauté the zucchini, broccoli, and carrots. Add quinoa to the containers, then top with shrimp and vegetables. Finish with parsley and extra lemon juice.

CHICKEN PASTA WITH VEGETABLES

Ingredients:
• 2 chicken breasts, cooked and chopped
• 3 cups cooked short pasta
• 1 cup spinach
• 1 cup cherry tomatoes, halved
• ½ cup light cream, tomato sauce, or Greek yogurt sauce
• 1 tsp garlic powder
• ¼ cup parmesan cheese
• Salt and pepper to taste

Instructions:
Cook the pasta and set aside. In a skillet, add the chicken, spinach, cherry tomatoes, garlic powder, sauce, salt, and pepper. Mix with the pasta and sprinkle with parmesan cheese. Divide into meal-prep containers.

TURKEY OR EGG PROTEIN BOWL WITH RICE AND AVOCADO

Ingredients:
• 2 cups cooked white rice
• 2 boiled eggs, sliced, or sliced turkey breast
• 1 avocado, sliced
• 1 cup cucumber, chopped
• 1 cup corn
• 1 cup cherry tomatoes
• 2 tbsp light dressing or yogurt sauce
• Salt, pepper, and herbs to taste

Instructions:
Add rice to the bottom of each container. Top with boiled eggs or turkey, avocado, cucumber, corn, and tomatoes. Drizzle with dressing and season with salt, pepper, and herbs.

Meal Prep Tip:
Store the sauces separately when possible so everything stays fresh. Keep refrigerated and enjoy within 3–4 days