6 easy, affordable, high-protein egg lunch ideas perfect for taking to work. Save this for your weekly meal prep!
EGG FRIED RICE MEAL PREP
Ingredients:
2 cups cooked rice
3 eggs, scrambled
1/2 cup carrots, diced
1/2 cup peas
2 green onions, chopped
1 tbsp soy sauce
1 tsp sesame oil or olive oil
Salt and pepper to taste
Instructions:
Heat oil in a pan. Add carrots and peas, then cook for 2–3 minutes. Add the rice and soy sauce. Stir well. Add scrambled eggs and green onions. Mix everything together and pack into meal prep containers.
VEGETABLE OMELET WITH ROASTED POTATOES
Ingredients:
3 eggs
1/4 cup bell peppers, chopped
1/4 cup onion, chopped
1/2 cup spinach
1/4 cup shredded cheese
1 cup roasted potato cubes
Small side salad
Salt, pepper, and garlic powder
Instructions:
Beat the eggs with salt, pepper, and garlic powder. Cook the peppers, onion, and spinach in a pan. Pour in the eggs, add cheese, and cook until fluffy. Serve with roasted potatoes and salad in a lunch container.
BOILED EGG AND TUNA SALAD BOX
Ingredients:
2 boiled eggs, sliced
1 can tuna, drained
1 tbsp mayonnaise or Greek yogurt
1 tsp mustard
Lettuce
Cucumber slices
Cherry tomatoes
Crackers or toast
Salt and pepper to taste
Instructions:
Mix tuna with mayo or Greek yogurt, mustard, salt, and pepper. Place lettuce in the container, then add tuna salad, boiled eggs, cucumber, tomatoes, and crackers or toast on the side.
EGG MUFFINS WITH VEGGIES AND CHEESE
Ingredients:
6 eggs
1/2 cup bell peppers, chopped
1/2 cup spinach, chopped
1/3 cup shredded cheese
1/3 cup turkey or ham, chopped
Salt and pepper to taste
Roasted potatoes or mixed vegetables for serving
Instructions:
Beat the eggs and mix with peppers, spinach, cheese, turkey or ham, salt, and pepper. Pour into a greased muffin tin. Bake at 350°F / 180°C for 18–22 minutes. Pack with roasted potatoes or vegetables.
SCRAMBLED EGGS WITH SAUSAGE AND POTATOES
Ingredients:
3 eggs
1 sausage, sliced
1 cup potato cubes
1/2 cup bell peppers, sliced
1 tbsp olive oil
Salt, pepper, and paprika
Instructions:
Cook the potato cubes with olive oil, salt, pepper, and paprika until golden. Add sliced sausage and peppers, then cook until browned. Scramble the eggs separately and pack everything together in a meal prep container.
EGG AND CHICKEN RICE BOWL
Ingredients:
1 cup cooked white rice
1 cooked chicken breast, sliced
2 eggs, scrambled or boiled
1/2 cup broccoli
1/2 cup carrots
1 tbsp light sauce, teriyaki sauce, or soy sauce
Green onions or sesame seeds for garnish
Instructions:
Add rice to the container. Place sliced chicken, eggs, broccoli, and carrots on top. Drizzle with a light sauce and garnish with green onions or sesame seeds.
Meal prep tip: Store in the fridge for up to 3 days and keep sauces in small cups so everything stays fresh.
0 commentaires:
Enregistrer un commentaire