Recipe: Prepare Ahead Lunch Ideas

Preparing meals ahead of time will save you from ordering take-out, which is often loaded with more sodium and fat than a homecooked meal! Try some of these healthy make-ahead lunch ideas and plan your lunches for the week!

1. Double or triple your dinner recipe: prepare a tupperware portion of last night’s dinner for lunch for the next day. Make this a routine every night.
2. Cook bulk chicken: Cook boneless, skinless breasts or bake the whole chicken and use it for the week. Slice the meat for salads and sandwiches. Make a chicken salad sandwich or wrap by chopping up the meat, adding light mayo, onions, celery, and salt & pepper!
3. Wrap-it-up: to make a Mediterranean wrap take an 100% whole wheat tortillas or wrap and add lean lunch meat or meat soy or tempe substitute, lettuce, tomato, avocado, pickled bell peppers, light mayonnaise, spicy mustard or try hummus, cucumbers, lettuce, olives, and tomato.
4. Spice up your typical sandwich: use 100% whole wheat bread or rolls and add different ingredients like sprouts, bell peppers, cucumbers, red onions, arugula, cilantro, or basil. Try different spreads instead of mayonnaise like pesto, olive tapenade, or garlic hummus.
5. Green salad ideas: use different types of greens and lettuce mixes like herb blends, arugula, spinach, kale, and romaine. Add your favorite protein such as tuna, chicken, or turkey or soy based substitute. Toss in some garbanzo, black, or white beans for texture. Add nuts like pine, walnuts or almond slivers. And last but not least, add some dried berries for some sweetness. Top with olive oil & vinegar.
6. Grain salad ideas: whip up a large batch of 100% whole wheat couscous, quinoa, brown rice, or farro. Toss in some protein, nuts, and dried fruit like you would a green salad. Add some olive oil, vinegar, salt, and pepper and enjoy!
7. Finger food lunches: add some grilled onions, zucchini, bell peppers, and mushrooms as a side dish to grilled prawns or chunks of chicken. Slice some low-fat cheese and chop some fruit for a fun combination of finger foods.