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Making Lunch for the Week

Making Lunch for the Week

Let’s get something straight—I am NOT a morning person. That being said, waking up early to make a healthy lunch every day is just not an option. I would rather feast from a vending machine than sacrifice my last 20 minutes of sleep to pack my lunch. Pathetic, but the truth.

And since I cook dinner at night, I find myself not having the time to make lunch the night before. Sound familiar?

Eating healthy should still be delicious.

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After one too many Lean Cuisines, I forced myself to start making my lunch for the week on Sunday. I usually make enough to last about 3 days, factoring in the other few days I will take leftovers to work. Here are a few tricks I learned about the best foods to include, how to pack and reassemble, and the general ratio of grain-veggie-protein.

Which Foods to Pack

I like to have a complete meal for lunch—grains, vegetables, protein, and sometimes dairy. Grains are easy. Quinoa, pasta, farro, rice, and bulger are good bets. Once cooked, they keep in the fridge for awhile and can easily be reheated.

Veggies on the other hand are trickier. I intentionally choose veggies that I know are hardy and will not get mushy. Think carrots, radishes, kale, snow peas, green beans, cabbage, asparagus, peppers, corn, and cauliflower. Avoid veggies that seem like that would get mushy or wilt while sitting in the fridge for a few days—lettuces, eggplant, potatoes, zucchini.

As for proteins, I pack mostly vegetarian lunches, so I use nuts and cheese as my main proteins. However, cooked chicken or other meat will work as well. Visit StillTasty.com to see the shelf life of different proteins, which are usually around 3-4 days.

To Cook or Not to Cook the Veggies

I usually divide veggies into 2 groups: Those I want cooked (ex: snow peas) and those I’ll keep raw (ex: radishes, cabbage). To avoid the ‘mush’ factor, I cook veggies by just boiling them for a few minutes, until they are al dente or still have a little bite to them. That way, if I reheat the meal, they won’t get overcooked.

Assembling

After letting the grains cool completely, I first layer the grains, then the veggies, and put the protein on the very top. Depending on your calorie goal, the ratios may be different, but I stick to about ¾ cup grains, 1 cup veggies, enough protein to get you to at least 8 grams (for me this was 2 tablespoons of chopped nuts).

Avoid putting the sauce or dressing on until just before eating. This will keep it all fresh. For the sauce, I mixed a little sesame oil, canola oil, red wine vinegar, lime juice, red peppers, and garlic powder, and stored it all in one jar for easy transportation.

Combinations

Using this general ratio, it’s easy to experiment with different combinations of ingredients and flavors. This particular one had an Asian feel, but another delicious combo, inspired by a Southern Living recipe, is farro, blueberry, kale, feta, and pecans.


Healthy Lunch Recipes

A good balanced lunch will make second half of the day more energetic plus will keep the mid-evening snack cravings away. Sharing today, a delicious, healthier and easy collection of lunch recipe ideas which you enjoy all months summer and even early fall.

I like to keep my lunch healthier still just right filling so that I can avoid craving for an evening snack. In my personal experience, evening snacks have always resulted in adding few pounds. (weight gain)

Whenever I can, I love to pack lunch in advance. This one thing checks off an important item from my to-do list. Especially because if lunch is ready to go, there is less chance that we eat out i.e. indulge in a hefty dinner-size burrito for lunch.. then end up napping or drinking additional coffee in afternoon.

In short, a balanced, ready-to-go lunch will make a difference in your health, not only in summer but all four seasons. So if you don't focus on your lunch. Pay attention! There is no need to skip lunch for weight loss. Rather eat balanced lunch, portion control so that you don't overeat, and then see the magic! Seriously, you can get your health back with one healthy lunch a day.

Today, I have created a collection of few of my favorite Recipes that we love to enjoy for lunch. A lot of salads, chicken and shrimp based lunch bowl ideas, protein packed vegetarian quinoa and chickpea bowls, and few just-veggie salads that you can pair with chicken (cooked any way).

PS: You can eat pasta for lunch as long as portion is controlled!

Collection currently has my top favorite 30 lunch recipes. I'll update this with 10 New Recipes as month progress. You can pin this page and use this for reference whole month.

Note: Few of recipes have base of quinoa. Please note that quinoa is not carb-free. When I'm making carb-free meals.. I replace quinoa with cauliflower rice or zucchini, or portion control to limit serving.

Caesar Pasta Salad

Caesar Pasta Salad, a creamy summer pasta salad inspired from Caesar Salad with crunchy romaine lettuce, bow-tie pasta, cherry tomatoes, cucumber, and a delicious Caesar salad dressing. With crunch of croutons and buttery parmesan cheese.. this summer pasta salad is dream-come-true for Caesar salad and sum.

Ultimate Greek Pasta Salad

You guys, this Greek Pasta Salad is flavor bomb! With marinated sweet-sour red onions, crunchy cucumber and creamy feta, it will be your most-favorite pasta salad ever. Every cook and foodie should have a Greek pasta salad card in their personal recipe repertoire.. Don't you think? If you are looking for y.

Greek Dakos - Bread and Tomatoes Salad

Have you ever tried Dakos in a Greek Restaurant before? If you haven't then I highly recommend trying one at home. Dakos salad is a simple tomato-based salad, served traditionally over a toasted bread or barley rusk, and has mouthwatering combinations of, some of the well known Mediterranean flavors, like.

Greek Orzo Pasta Salad with Grilled Shrimp

This Greek Orzo Pasta Salad with grilled Za'atar Shrimp is bursting with Mediterranean flavors of Greek feta, olives, cucumber, dill and a zesty fragrant Greek Salad dressing. Every ingredient in this salad brings something delicious to fork. Serving of protein makes it perfect for salad-for-dinner weeknig.

Deviled Egg Pasta Salad with Avocado

Put leftover Easter eggs to delicious use with this easy Deviled Egg Pasta Salad! In this egg pasta salad creamy avocados, sweet cherry tomatoes, crunchy cucumber, leftover/boiled eggs meet a zesty lemony dressing.. for a scrumptious after-Easter lunch or dinner! After festivity and enjoying holiday food.

Mango Avocado Pasta Salad with Cilantro Lime Dressing

Healthy fresh take on pasta salad with creamy avocado, sweet mangoes and zesty flavorful cilantro-lime dressing. Every fork-full of this pasta salad has something delicious to enjoy - lime-soaking creamy avocados, juicy mangoes, farfalle pasta, and crunchy pine nuts. This is one avocado salad which you can.

Deli Style Pasta Salad with Kale

In this deli-style pasta salad, every fork full will have something delicious to keep digging for more. If you are fan of deli-style pasta salads, this vegetarian pasta salad will be your new favorite! I promise!Specially great to pack for potlucks or family trips, ingredients in this pasta salad are robus.

Mezze Penne Caprese Pasta Salad with Pesto Vinaigrette

This pasta salad combines few of my favorite, seasonal foodie-love-affairs, in one! I mean, who will say no to deliciously fresh Mozzarella and Tomato Caprese Salad, Pasta Salad, and a rich and fragrant Basil Pesto Vinaigrette?! All-in-one!! Anyone? Even saying "Caprese Pasta Salad with Pesto" makes me hun.

Roasted Fennel and Artichoke Pasta Salad

Roasted Fennel and Artichoke Pasta Salad - Sweet roasted buttery fennels coated parmesan cheese, with meaty artichokes, and orecchiette pasta dressed in a lite and lemony thyme dressing! This festive salad is perfect side for a festive Holiday Family dinner Or a weekday dinner with some protein on the side.

Ramen Noodle Salad with Miso Peanut Dressing

Ramen Noodle Salad with creamy, sweet and spicy Miso-Peanut Butter and Sriracha Salad Dressing. Every fork-full of this refreshing Asian Salad has something delicious to offer - crunchy cabbage, carrots, bell pepper, Ramen noodles coated in sweet and spicy peanut buttery dressing, and roasted peanuts for s.

Mexican Tortellini Salad

Lite and zesty take on Tortellini Salad with mango, avocado, lime dressing and spicy taco shrimp. Spicy lime mango and avocado compliment rich cheese Tortellini so well.. I call this a Mexican Tortellini Salad. Forget creamy salads, I guarantee, this will become your new favorite way to Tortellini Salad.

Protein Packed Lunch Chickpea Salads

Spicy Chickpeas and Sweet Potato Salad Bowl

Starting Monday with meatless mighty spicy Chickpea and Sweet Potato Salad Bowl which will make you eat healthy, close to nature without much effort.This sweet, spicy and savory Chickpea and Sweet Potato Bowl has everything you need for a delicious and nutritious lite winter meal. Veggie protein of chickpe.

Apple Chickpea Salad

Every bite of this salad has something to offer - sweet apples, earthy chickpeas, crunchy celery, and mouthwatering sweet and sour honey-mustard dressing.This salad rocks the salad bowl for one reason: chickpeas can absorb any flavor you add to them. Specially, sweet and sour pairs exceptionally well with.

Mediterranean Chickpea Cucumber Salad with Shallot Dressing

Mediterranean flavors inspired warm Chickpea Salad with black olives, feta, a zesty oregano-shallot dressing and all the goodness of spiralized cucumber completing the need of pasta!Oh, and just 10 minutes from kitchen to lunch or dinner table. Or whenever you want to enjoy some greek-style chickpea good.

Mediterranean Chickpeas Salad with Herb-Citrus Vinaigrette

A 10 minute hearty dinner salad packed with proteins, vitamins, anti-oxidants, and a flavorful herb-citrus dressing! Wherever I'm time-pressed, this superfast and filling salad is my easy fix, for a lite and healthy summer dinner or even a lunch! Past few weeks, my schedule has kept me very busy. feels.

Roasted Sweet Potato Chickpea Feta Salad

Roasted Sweet Potato Chickpea Feta Salad with roasted sweet and smoky sweet potatoes and seasoned chickpeas and feta, coated in a tangy lemon-herb dressing. This vegetarian salad makes a great side for grilled/roasted meat main-course. It is also a good filling lunch. Gluten Free, Vegetarian, Protein-Packe.

Earthy and Flavorful Quinoa and Chickpea Salad

Chickpea Salad with flavorful oregano-garlic dressing, greens, cucumber, sweet cherry tomatoes, and amazing quinoa. Vegan, Gluten free. I call this my loaded dinner salad with all-you-can-eat-healthy ingredients. This quinoa and chickpea salad is often on our weekday menu, with or without side of protein.

Potato Chickpea Salad - Aloo Chana Chaat

Potato and Chickpea Salad with sweet, sour, and spicy tamarind dressing. Famous by name of Aloo Chana Chaat or Aloo Chole Chaat, this potato chickpea salad is bursting with flavor of Indian spices and a must try at-least once in life. Ready in just 20 minutes, it is also gluten free, vegan, and loaded with.

Tuscan White Bean Salad with Arugula

Tuscan White Bean Salad - A meaty meatless white beans, peppery arugula, flat zucchini noodles, and radicchio salad with a zesty sun-dried tomato dressing. I call this a salad but actually it is a complete low-carb and filling meal which is also very versatile. You can pack it for a healthy lunch, serve as.

Gluten free easy lunch with Quinoa Salads

Rainbow Garden Quinoa Salad

Full of nutrients, clean, and delicious Quinoa Salad with rainbow of veggies such as beets, kale, broccoli, and fruits like strawberries, mangoes and a creamy Almond Sriracha Dressing. I even often call this healthy Life Salad. A serving or 2 of this salad every day is like eating nutrition supplement, (a.

Ultimate Greek Quinoa Salad

Not just any Greek salad. This Greek Quinoa salad is quinoa-forward with bold Mediterranean flavor packed quinoa tomato sofrito, healthy greens, crunchy vegetables and a 2 minute Greek Dressing. Loaded with flavor, is complete lite meal, gluten free and vegan. A bowl so good for you and healthy, it will be.

Mediterranean Warm Quinoa Salad with Squash and Cauliflower

Today, I'm here to share this Mediterranean warm quinoa salad which is loaded with winter vegetables such as butternut squash, cauliflower, bell peppers, and has delicious sweet and salty notes of honey, raisins, and feta cheese. I'm calling it a quinoa salad but really it is a complete nutrient-packed min.

Mexican Street Corn Quinoa Salad

Mexican Street Corn Quinoa Salad - this scrumptious corn salad is two-salad-flavors-in-one. In this, I have combined fresh flavors of California cuisine with sweet and spicy flavors of Mexican Street Corn to make a yummy lite summer dinner salad!One thing is sure, every fork of this salad has something del.

Quinoa Power Detox Salad

This quinoa detox salad is power house of nutrition and anti-oxidants and is perfect to start any day fit and healthy. Quinoa, edamame, bell peppers, lemon, olive oil, arugula, and almonds. all these ingredients are perfect for natural body detoxification with food and my quinoa power detox salad combine.

Quinoa Tabbouleh Salad

There's always something yummy on your fork in a colorful salad like this one, which combines nutty quinoa, juicy cherry tomatoes, cucumber, mint, parsley, and a garlicky lemon dressing. I happen to call it Tabbouleh Salad, but really, it is 'Summer in a Bowl'! Traditional Mediterranean Tabbouleh or Taboul.

Protein Packed Lunch Bowls with Chicken or Shrimp

Chicken Caesar Salad with Asparagus

This recipe for Chicken Caesar Salad - is a healthier and more delicious take on classic Italian romaine Caesar salad with blanched asparagus and crunchy roasted chickpeas croutons! Gluten free, and packed with nutrients! I call it, Chicken Caesar 2.0!Chicken Caesar Salad is an amazingly crunchy, garlicky.

Chicken Waldorf Salad with Grapes

Today, yet again Healthy Salad, flying from my kitchen to yours! This is my seasonal and healthy take on classic Waldorf Salad with two kinds of juicy grapes, grilled chicken, and a delicious buttermilk dressing.I love Waldorf Salad but I'm always up for adding my lite spin on classic heavy dressings. Trad.

Blackened Fish Taco Salad

This Fish Taco Salad is loaded with fresh veggies, blackened cod fish, creamy avocado dressing, and crunchy tortillas chips. In my world, it is delightful way to enjoy fish tacos everyday.. only served in a salad bowl!Worth a mention, the creamy avocado dressing is bursting with flavor with yummy cotija ch.

Chinese Chicken Salad

Chinese Chicken Salad with grilled marinated chicken, cabbage and pack-a-punch Chinese salad dressing. This is one of the most popular Chicken Salad in my town. On specials in every Chinese eatery in summers. The heart of salad is crunchy veggies (specially cabbage and carrots) and Chinese sweet and sour m.

Curry Chicken Salad

Creamy Curry Chicken Salad with grilled chicken breast, sweet mango chutney, crunchy almonds, and aromatic flavor of spicy curry powder. Also known as coronation chicken salad, it is an easy chicken salad with amazingly bold and creamy curry flavor. One of our most-requested salad for potlucks and family g.

Teriyaki Chicken and Broccoli

Faster than takeout, delicious Teriyaki Chicken and Broccoli stir fry. The Teriyaki Sauce recipe needs easy to find pantry ingredients and just 10 mins of prep. It is a takeout dinner that you can prepare at home faster and better than favorite restaurant. Especially since my teriyaki sauce recipe uses pan.

Thai Basil Chicken

An easy and flavorful Thai Basil Chicken stir-fry recipe which you can prepare in 25 minutes at home. Serve with steamed rice for a homemade Thai dinner quicker than takeout or wait for delivery. Oh, also sharing substitutes to make Thai Basil Chicken without a grocery store tip, using easy-to-find pantry.

Chicken Pesto Pasta

Chicken Pesto Pasta, a creamy chicken and pasta recipe with bow-tie pasta and succulent chicken cooked in lightened-up yet creamy Basil Pesto Sauce. Only 15 minutes of prep makes this recipe perfect for quick dinner. Plus pasta is tasty, lite, and flavorful. I bet more flavorful than Pesto Pasta from your.

Chicken Broccoli Rice (Instant Pot)

Sharing today, everyone's favorite Chicken Broccoli Rice casserole, ready without oven with this easy Instant Pot cheesy Chicken Broccoli and Rice recipe. Homey, flavorful and weeknight approved with only 15 minutes of prep. This recipe is gluten free and also great option for Meal Prep. Over the years, cl.

Greek Chicken Cucumber Avocado Salad

An amazing Cucumber Avocado Salad with flavorful Greek Chicken, sweet tomatoes, red onion, olives, and feta. Loaded with Mediterranean flavors and creamy avocado this salad is the perfect addition to your Summer Dinner Menu. Gluten-free, carb-free. The combination of buttery avocado with briny olives, fet.

Chicken Burrito Bowl (Instant Pot/Pressure Cooker)

Chicken Burrito Bowl prepared in Instant Pot start to finish for a weeknight dinner ready in 25 minutes. It has all you want from a hearty yet quick weeknight meal. Delicious chipotle chicken, black beans, corn, bell pepper, rice, and spice. Gluten free, nuts free. Also dairy-free (when served without dair.

Tzatziki Chicken Salad

Tzatziki Chicken Salad, a creamy chicken salad with grilled chicken, cherry tomatoes, cucumber, olives, coated in refreshing yogurt-dill tzatziki dressing. Carb free, low fat, gluten free, protein-rich and loaded with delicious flavors!Bring it to potlucks, or treat yourself to a no-carb protein-rich meal.

Grilled Chimichurri Shrimp and Couscous Salad

Crowd-pleasing potluck salad with lite and clean grilled shrimp, nutty couscous pasta, grilled asparagus, bell peppers and lots of zesty tangy chimmichurri sauce. Friends, I call it a salad.. but it indeed is a complete lite dinner or lunch with portion of lean protein, lots of veggies, herbs as well as.

Grilled Shrimp Avocado Salad

Sweet and spicy Grilled Shrimp with creamy avocado, tomato and onion salad coated in a vibrant citrus dressing. With only 10 minutes prep, clean, lite and delicious flavors, this Shrimp and Avocado salad is a perfect summer meal. Gluten free, dairy free, keto, offers good fats and protein. It is a south-be.

Indian Tandoori Chicken Salad

Today, I'm adding Indian flavors to your summer-inspired Sunny Salad Bowl, with my Indian-staple, easy Tandoori Chicken Salad!! Charred to perfection tandoori chicken marinated in homemade Indian Tandoori Marinade with cooling sweet-and-sour mango dressing, crunchy cucumber and radish, and nutty crunchy o.

Gluten Free, Vegetable Rich Bowls

Kale and Brussel Sprout Salad

Kale Brussel Sprout Salad - A Recipe to Celebrate the Season. Stores are loaded with fresh brussel sprouts and I could not resist bringing a few pound home. After all, it is That time of the year.. Roasted Brussel Sprouts, Stuffed Turkey, Mashed Potatoes and gorgeous cranberries..To help you prepare for th.

Avocado Tomato Mozzarella Salad

Modern day Caprese Salad with cherry tomatoes, mozzarella, basil, avocado and zesty Mozzarella Salad seasoning. This salad is as delicious as looks. Also sharing recipe to marinate red onions for more flavor, and a delicious Balsamic Dressing which you can prepare 3 months in advance.So, let's make some A.

Fresco Salad

Chili's Fresco Salad - A crisp spring greens salad topped with queso fresco and lite coated in honey-lemon dressing! This is, THE simplest 6 ingredients salad recipe ever! It will brighten up any plate of food, bring some vitamin C, and calcium to the meal, and crunchy greens and lemon flavors will make me.

Healthy Summer Glow Lentil Salad

A delicious french lentil salad with lemony vegan mint avocado dressing, artichokes, berries, tomatoes and fresh turmeric to nourish body and give skin, a healthy summer glow!!Oh, and this easy lentil salad is not just healthy, but tastes as delicious too! Keeping a salad delicious and flavorful motivates.

Brown Rice Salad with Mushroom and Lemony Dressing

A brown rice salad like this vegan, fiber-rich salad with earthy mushrooms, sweet corn, crunchy almonds, and sweet cranberries is what makes me look froward to meatless diet days such as for Meatless Monday. Since we have more than one days in week when we don't eat meat and stick to vegetarian diet. Tho.

Vegetarian Kale Caesar Salad

Starting Monday with healthy and crisp Vegetarian Kale Caesar Salad with crunchy radicchio, sweet raisins and a vegetarian eggs-free, mayo-free Caesar dressing (without anchovies). Oh, and crunch bomb in this Kale Caesar salad is 10-min easy 2-step Parmesan Crisp croutons which are also gluten free.This is.

Kale and Carrots Salad with Chili Lime Peanut Dressing

Crunchy kale, carrots and peanuts salad coated in tangy, sweet and spicy chili-lime Peanut Dressing! A vegan and healthy way to enjoy your daily servings of green with scrumptious touch of favorite peanut butter! Actually today's Kale and Carrots Salad is more than a just-a-salad. It is Creamy Peanut-y Ve.

Ripe Papaya and Avocado Salad with Black Salt Dressing

Sweet ripe papaya, creamy avocado, juicy cherry tomatoes dressed in sweet and tangy black salt honey lemon dressing, served over bed of peppery arugula or your favorite green! Whenever I can find some sweet ripe papaya, this lite and healthy salad is often on my dinner table.Inspired from Indian Ripe Papay.

Strawberry Melon Salad with Honey-Lemon Dressing

This is one of the simplest and best melon salad which I LOVE enjoying all melon season. Oh, I mean, summer season. :) Seasonal melons are soon going to disappear. So I thought to enjoy few more melon dishes. while I can still find some juicy cantaloupes, honeydews, and muskmelon in market. Why have I.

Marinated Kale and Rice Salad in a Jar

This marinated kale and rice salad is vegan, gluten free, packed with ton of flavor and it travels great with you!! That's right - raw kale enjoy the company of zesty cilantro dressing, slowly marinates as you reach to your favorite picnic destination. First, as you open the jar, the delicious aroma of cil.

BBQ Tofu Fiesta Salad with Tangy Lime-Cream Dressing

Sharing with you a scrumptious vegetarian tofu salad with tofu smothered in sweet and spicy sauce, hearty beans, crunchy bell peppers, creamy avocado, sweet peach, and cooling lime-cream bbq dressing! Even describing it makes my mouth-water! yumm!!I'm sure you thinking, she is here again with one more sala.

Cauliflower Tabouli Salad with Tofu Souvlaki

Keeping up with resolution with meatless low-carb Cauliflower Tabouli Salad and Tofu Souvlaki Bowl. Gluten free, low-carb, and vegetarian. This delicious bowl is perfect for meatless Monday and it comes together under 25 minutes. Also, can be made at-least 2 days ahead. Oh, this salad can also be vegan. Ju.


Healthy Make-Ahead Lunch Meal Plan for the Work Week

With some light prep at the beginning of the week, healthy lunches come together easily for 5 days of packable meals.

A little meal prep can go a long way to guarantee you have a healthy week of meals at the ready. With this make-ahead lunch meal plan, some light prep at the beginning of the week sets you up for 5 days of delicious lunches, perfect for the busy work weeks. The recipes in the plan are simple to make, easily portable and use similar ingredients, which helps to keep the shopping list short and the grocery bill reasonable. Set aside an hour on Sunday to bust out the prep steps and enjoy this week of healthy lunches.

Sunday Meal Prep = 1 hour (hands on)

  • 1.Make theShredded Master Chicken Recipein the slow-cooker. Set your slow-cooker to high and cook for 3 1/2 to 4 hours, or cook on low for 7 to 8 hours.
  • 2.Hard boil eggs for theChipotle Ranch Egg Salad Wrapsand refrigerate until you&aposre ready use on the evening of Day 4.
  • 3.Chop the veggies for theGreek-Style Chicken Saladrecipe and refrigerate for lunch on Day 1.
  • 4.Chop the celery and grapes for theCurry Chicken Salad Lettuce Wraps. Refrigerate until the evening of Day 2, when you&aposll finish putting the recipe together.
  • 5.Make the quick-pickled onions for theRoast Beef, Arugula and Pickled Onion Wrap.
  • 6.Make theMediterranean Edamame Tossrecipe for lunch on Day 4. Leave out the fresh arugula and the tomatoes until you&aposre ready to eat it.

Look for the "Evening Meal Prep" notes on Days 1, 2, 3 & 4-these are the last minute-things you need to do to get your lunch ready for the following day.

This fresh Mediterranean-style salad combines lean chicken, Greek vinaigrette, feta cheese, olives and plenty of veggies to create a filling salad with zesty flavor. Having pre-chopped your salad ingredients as part of your Sunday meal-prep, this lunch takes only a few minutes to put together. Serve the salad with a piece of hearty whole-grain bread or fresh fruit for extra staying power.

Meal-Prep Tip:Shred cooked chicken while it&aposs still slightly warm, as it gets harder to pull apart after it&aposs refrigerated. Wait to dress your salad until you&aposre ready to eat, otherwise your veggies will get soggy. Or try packing the salad in a mason jar- start by adding the dressing on the bottom, and then layering with the chicken and the veggies.

Evening Meal Prep:Make the Roast Beef, Arugula and Pickled Onion Wrap for tomorrow&aposs lunch.

Day 2: Roast Beef, Arugula and Pickled Onion Wrap

The quick-pickled onions and addition of mango chutney to this wrap make it much more exciting than the standard meat-and-cheese lunch sandwich. Having made the pickles in advance, using a pre-made mango chutney, and pre-sliced deli meat, makes the assembly super quick. Roll-up the wrap either the evening before or in the morning before work in a quick 5 minutes, and you&aposre ready to go. Pair it with a side of fruit to complete the meal.

Evening Meal Prep:Finish the last few steps to make the Curry Chicken Salad Lettuce Wraps. With the celery, grapes, and chicken already pre-prepped from Sunday, all that&aposs left to do is mix in the Greek yogurt, salt, pepper, curry powder, and almonds. Pack the lettuce leaves and chicken salad separately and build the wraps once you are ready to eat.

Day 3: Curry Chicken Salad Lettuce Wraps

Combine the pre-cooked chicken you made on Sunday with chopped celery, red grapes, Greek yogurt, sliced almonds and-to switch things up from a traditional chicken-salad recipe-curry powder. Pack the lettuce leaves and chicken salad separately and build the wraps once you are ready to eat. This high-protein lunch will keep you feeling full and satisfied all afternoon, preventing that afternoon slump.

Evening Meal Prep:Make the Mediterranean Edamame Toss. Have some for dinner tonight (try it paired with this salmon recipe), and save a serving of this tasty grain salad for tomorrow&aposs lunch!

Day 4: Mediterranean Edamame Toss

This superfood lunch is packed with protein from the quinoa and edamame and has plenty of veggies, too. Making this the night before, allows the flavors to meld together, so it&aposs even tastier when you have it for lunch. Pair this lunch with a piece of fruit.

Evening Meal Prep:Prepare the egg-and-avocado salad mixture. Wait to assemble the wrap until tomorrow morning or right before eating, so that the wrap doesn&apost get too soggy.

Day 5: Chipotle Ranch Egg Salad Wraps

This recipe puts a Southwestern spin on the traditional egg-salad, with the help of chipotle peppers and zesty ranch dressing. Making the hard-boiled eggs at the beginning of the week, and preparing the rest of the recipe the night before means this lunch comes together quickly the day of.

Meal-Prep Tip: Hard-boiled eggs can last in the fridge up to one week, so you can boil a bunch on a Sunday to have for a the week.


Healthy and easy meals for seniors

Karr says that “good sources of protein are important with every meal, but especially with breakfast,” as seniors are just beginning their day. While a frequent component of a balanced breakfast, nuts and seeds can be difficult for some seniors to digest, so Karr suggests looking to avocados as a substitute.

Warm oatmeal and berries. Place frozen or fresh berries in a crockpot at a low heat setting. Add a pat of butter and one serving of old-fashioned oats and water. Cover and cook on low for several hours (or overnight). This will give it the consistency of bread pudding. (The easier option is adding berries to warm oatmeal.)

A hard-boiled egg. Accompany with a side of fresh fruit and a slice of whole wheat toast.

Whole grain pancakes or waffles. If you can find one, choose a brand that contains chia seed which Karr says is more stable than flaxseed and contains essential fatty acids and proteins. Then top with fresh berries. For protein, also eat a handful of walnuts or almonds.

Yogurt parfait. Mix together yogurt, nuts and fruit. It's a good combo of healthy fat, Vitamin C and carbohydrates.

Power toast. For healthy fat and some protein, spread peanut butter or almond butter on whole wheat toast. Enjoy fresh fruit on the side.

Poached egg. Place egg on top of whole wheat toast and steamed asparagus. Top with a small amount of butter.

Karr says that lunch is the ideal meal for loading up on colorful vegetables. Feel free to add leafy greens to any of these meals for additional midday nutrients. Karr advises that lunch should be the most substantial meal of your loved one's day and suggests steaming or sautéing all vegetables for easy chewing.

Quinoa salad. Saute pre-chopped stir-fry vegetables (onion, red pepper, mushrooms). Combine with pine nuts or pecans and cooked quinoa. Toss with Italian salad dressing. Eat fresh, warm or cold. Keeps well refrigerated. Steam or sauté vegetables in olive oil instead of boiling, which drains the nutrients.

Eggs and red potatoes. Melt a pat of butter in a skillet. Chop up potatoes and add to skillet over a medium heat. Cover skillet for two minutes. Then, pour scrambled eggs over potatoes, add pepper and toss until eggs are hot. Rather than season with salt, which can lead to water retention and high blood pressure, use fresh herbs and spices.

Cottage fries. Slice parboiled red potatoes. Heat extra virgin olive oil in a skillet and cook the potatoes at a medium heat. Top with leftover vegetables and grated sharp cheddar cheese. Cover, let steam and serve.

Southwest omelet. Beat two eggs. Put 1 tablespoon olive oil in a skillet. Pour in the egg mixture, and add pepper jack cheese chunks and natural salsa or chili sauce. When eggs are firm, fold and serve with sliced avocado. Tip: Chili and spices help boost diminished taste buds.

Salmon wrap. Place canned Alaskan boneless skinless salmon on a whole grain wrap. Add chopped avocado, tomatoes, greens and plain yogurt. Wrap tightly, cut in half and serve.

“Research is supporting lower calorie plans with intermittent fasting and high fat for seniors,” says Karr, as this approach helps support brain function and reduce inflammation.

Most dinner menus will call for sautéing vegetables or a protein in a healthy fat such as olive oil, and Karr advises to stay away from canola oil, which has been linked to decreased cognitive function in animal studies. In addition to extra virgin olive oil, she suggests integrating avocado oil into your cooking.

Baked or grilled Alaskan salmon. Top each steak with tomatoes, sweet onion, dried or fresh basil, chopped garlic and one tablespoon extra virgin olive oil. Wrap each piece of fish tightly in aluminum foil and place in the oven on a low heat (300 degrees). If the fish is thawed, cook for about 15 minutes. Dinner is ready when the fish is flaky but still moist.

Lamb and potatoes. (If you can keep some parboiled red potatoes on hand, you can prepare fast and easy meals.) Form ground lamb into small meatballs. Tear fresh basil into slivers, or use a pinch of dried basil. Slice pre-cooked red potatoes into small pieces. Slice a clove of garlic. Warm extra virgin olive oil in a skillet. Sauté garlic and basil on a medium heat for five minutes. Add lamb and brown. Add potatoes cover for 10 minutes Toss ingredients add a dash of ground pepper. Cook for an additional five minutes.

Shrimp and pasta. Heat a pat of butter and one tablespoon olive oil in a saucepan. Add chopped fresh herbs, garlic and a handful of shrimp. Toss and cook until shrimp is done. Place on a bed of pasta and top with chopped fresh tomatoes.

Liver and fennel. Place liver slices in a skillet with extra virgin olive oil. Top with chopped fennel, ted onion and cabbage. Cover and steam until liver is tender. Serve.

Beans and rice. Heat up a can of black, pinto or white beans. Serve with brown rice, oats or barley. You can warm the meal in a crockpot and serve later.

Shrimp and fresh greens. Sauté fresh vegetables in a saucepan (again, you can buy pre-cut veggies) with olive oil. Add cocktail shrimp, which can be bought peeled, cooked and chilled. Serve with a berry vinaigrette salad dressing and lime slices.

Southwest chicken salad. Cook boneless, skinless chicken breast on a medium heat in a skillet with extra virgin olive oil. Add salsa. Shred chicken and reserve in refrigerator to use for wraps, salad or soup.


EXTREME DOLLAR TREE budget lunch ideas | ENTIRE week of lunches for $20.

Want to see more budget lunches? Check out these videos!

Extreme Budget lunch video – https://youtu.be/cnyOb4K1u2g
Low Budget Lunches – https://youtu.be/CIj5_38auvU
$1 Lunch Ideas – https://youtu.be/NZEOCbguLnI
*CHEAP* School Lunches for KIDS (ONLY $1!) – https://youtu.be/-2TJLI8c2AQ

LUNCHBOX LINKS
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The Family Fudge
8297 ChampionsGate Blvd suite 302
ChampionsGate, FL 33896


100 Easy Food On A Stick Options

Starting your own business can feel isolating without a network of women to bounce off ideas, ask questions, and cheer you on along the way. Enter Selfmade, Brit + Co's 10-week highly-interactive virtual course that brings together top female entrepreneurs to teach you how to build a new business — from business plan to promotion — or grow your existing one.

The best part? Selfmade now provides one-on-one mentoring with successful entrepreneurs who've been where you are right now and who care about making a difference for women in business. They include business owners, founders, VCs, and subject-matter experts in industries such as finance, advertising, marketing, licensing, fashion, and media.

Our summer mentorship program will feature a host of new mentors we're excited to connect you with, including:

Linda Xu, Entrepreneur and E-Commerce Expert

Linda is the co-founder and chief growth officer at Cart.com, a Series-A e-commerce technology platform that partners with brands to help them grow. Linda served as head of growth at Sitari Ventures where she oversaw strategy and operations. She has acquired and advised tech and consumer companies as a private equity investor at global firms including The Riverside Company and Lazard. Additionally, Linda spent a brief stint on the team launching Uber Freight. She loves all things food and plants.

Stephanie Cartin, Social Media Expert + Entrepreneur

An entrepreneur at heart, Stephanie walked away from her corporate career in 2012 to follow her passion to launch Socialfly, a leading social-first digital and influencer marketing agency based in New York City. Socialfly has since blossomed to over 30 full-time employees and has been named to Inc. 5000's fastest growing private companies two years in a row. The agency has worked with over 200 well-known brands including Girl Scouts, WeTV, Conair, Nest Fragrances, 20th Century Fox and Univision. Stephanie is the co-host of the Entreprenista Podcast and co-author of Like, Love, Follow: The Entreprenista's Guide to Using Social Media To Grow Your Business. She is also a recent recipient of the SmartCEO Brava award, which recognizes the top female CEOs in New York and a Stevie Award for Women Run Workplace of the Year.

Kristina Ross, Content Creator + Social Media Whiz

Kristina Makes #Content is a social media ✨funtrepreneur✨, creative strategist, and public speaker for all things Internet related. Four years as a magazine editor and producer/copywriter in the world of advertising (Mercedes, Cancer Research, French Kiss Records), Kristina packed her bags and decided to go remote with social media as she saw a booming industry. Since then, she built @thefabstory from 10k to 1m followers in just 18 months and now specializes in creative strategies behind social media advertising and user acquisition. Her campaigns have levelled apps from the top 50 into #1 in their app store categories overnight. Kristina's work and experiences have been featured in Forbes, Thrive Global and has given several talks at Harvard Business School on the big bad world of #content.

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A.V. is a DIY expert and creator of Avdoeswhat.com. What began as a traditional Do-It-Yourself blog has grown into a lifestyle platform that includes crafts, upcycled furniture and pop culture. As a digital host for HGTV Handmade, along with appearances in Bustle, The Pioneer Woman, and BuzzFeed, A.V. is determined to help thrifty millennials realize "Life is better when you Do-It-Yourself!" A.V. is also the co-creator of University of Dope, an exciting thought-provoking card game that celebrates Hip Hop culture.The first of its kind.

David Mesfin, Creative Director + Brand Expert

David is a multi-disciplinary designer and creative director with award-winning integrated campaign background, including the Super Bowl, FIFA, NFL, and global launch campaign. He has created global partnerships to increase brand awareness through traditional, digital, social, and experimental marketing campaigns, collaborating with C-suite leaders from Genesis, Hyundai, Honda, Sony, Adidas, Oakley, Toyota, Neutrogena, Land more to communicate their company's vision through creative and marketing. He has earned awards from Cannes, One Show, Clio, Webby, EFFIE, Communication Arts, Google Creative Sandbox, OC and LA ADDY, DIGIDAY, TED | Ads Worth Spreading, American Advertising Federation, FWA, The A-List Hollywood Awards, IAB Mixx, and Graphis.

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Jasmin is a brand strategist/graphic designer who helps female entrepreneurs attract their dream customers by sharing their story and taking their branding and graphic design to a whole new level.

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Ready to take your business idea to the next level? Enroll in Selfmade Summer session today!


Leftover School Lunch Recipes

Now that you’ve got at least a week of creative ideas, see below for more specific recipes to utilize them. And never worry about wasted food, or the dreaded lunchroom trade, again.

Patty Melt

The Patty Melt is a hearty meal and can be made with either ground beef or turkey for fabulous flavor. This recipe suggests using mayo instead of butter for browning, but whatever your preference, you’ll get a great golden crust. Don’t skimp by not caramelizing the onions. It’s totally worth it. Get our Patty Melt recipe.

Sloppy Joe

Kids love sloppy Joes, probably because sloppy foods are fun to eat. This recipe substitutes tomato sauce for the traditional ketchup for more depth of flavor. That being said, if you prefer ketchup, go right ahead. Even better? It’s a quick one-pot meal, so you’re not really adding any additional pots to your nightly cleanup. Get our Sloppy Joe recipe.

Chicken Noodle Soup from Leftover Chicken

Here you go, a stock and soup recipe all in one. Roasting the bones a bit definitely adds to the flavor. Personally, I prefer to add in the celery, carrots, onion, and bay leaf while making the stock so it carries the flavor into anything else you may use the stock for. Also, feel free to cook it for longer than 1.5 hours—the longer you cook, the deeper the flavor. The rest of this recipe is a winner. Get our Chicken Noodle Soup recipe.

Cauliflower Crust

Cauliflower crust pizza is low-carb, gluten-free, healthy, and virtually (though not totally) indistinguishable from real pizza crust. And frankly, your kids will be so happy to have pizza for lunch they won’t care. The great thing about making this crust from your leftovers is that the cauliflower is already cooked and cooled, so you won’t burn yourself wringing out the extra water. You can also use this recipe to make cauliflower breadsticks, too. Get our Cauliflower Pizza Crust recipe.

Basic Chicken Fajitas

Truthfully, you can just take your basic chicken breast and add a few seasonings to transform it into fajitas. But if you want your original dinner to be super tasty, use this recipe. The marinade is simple but delicious, and it’ll work as a regular chicken dish even before you transform it into a fajita bowl for the next day’s lunch. Get our Basic Chicken Fajitas recipe.

Chicken Salad

A good chicken salad is all about quality chicken and the right proportions of everything else. From there you can take it in any flavor direction you (or your kids) like from spicy to curry, sweet and even umami and Asian territory. Get our Chicken Salad recipe.


30-Day Reset: The Best Meal Prep Recipes

Our meal prep reset plan has 16 make-ahead recipes. Every Sunday, you prep all four recipes for the week&mdasha breakfast, lunch, snack, and dinner&mdashthat you'll eat Monday through Thursday.

Read all about how the plan works here.

Why do we call these "magic" waffles? Because they're basically just eggs, mashed bananas, and a little bit of whole-wheat or rice flour. Magic!

These wraps are stuffed with our new favorite twist on shrimp salad: basil avocado.

The sweet potato chips on the side will help kick your potato chip cravings to the curb.

This chocolate bark is the PERFECT 3 P.M. snack. Loaded with dried cherries, pretzels, pistachios, and coconut flakes, it's just as healthy as it is satisfying.

Swapping zucchini noodles for traditional ramen noodles? GENIUS. Soft-boiling a batch of eggs ahead? Also genius.

Egg muffins are a meal prepper's dream: You can make a batch of them ahead and they'll keep in your fridge for up to a week.

Bento boxes of any kind are a meal prepper's paradise: You have a little bit of everything: a main&mdashin this case chicken collard wraps&mdashveggie sticks, fruit, and chocolate.

We still can't get over the fact that avocados are the secret to this insanely creamy dairy-free pudding.

The sheet-pan trick for fajitas is almost too brilliant for meal prepping.

This one demands a little bit of prep: cooking quinoa, roasting sweet potatoes, and hard-boiling eggs, but then the rest is assembly.

Pro tip: Don't skip the everything bagel seasoning 😉

Mason jars come in serious handy when prepping lunch ahead for the week. We layered this pasta salad with roasted squash, baby spinach, rotisserie chicken, and Parm, but you can swap ingredients in and out as you choose.

Made with almond and coconut flours, these rosemary crackers are low-carb and totally gluten-free.

We turn to the foil pack hack all the time, especially when trying to meal prep. You can bake them off all at once, then heat up again when it's time to eat.

Overnight oats are almost too easy: You stir together ingredients in a large bowl and then let them set up overnight and&mdashvoila!&mdashyou have breakfast made for the entire week. Pretty cool, huh?!

Roast a batch of sweet potatoes on Sunday, fill 'em with turkey taco meat, and top with sour cream and avocado when you're ready to eat. The least sad desk lunch ever.

When you just need "something", one of these energy balls will always hit the spot.

Nothing beats beef & broccoli from our favorite takeout restaurant, so when we want a lighter take, we swap out the beef for chicken breasts.


"Delicious soup! Hard to believe it's low-carb. Even if you aren't on a special diet, you will enjoy this soup. It's creamy, tasty and easy to prepare. I was worried that I would end up with little lumps of cream cheese, but by the time it was done cooking, all of the lumps had been boiled out."


23 Quick and Easy Wrap Recipes You’ll Keep Packing for Lunch

A wrap makes the perfect lunch for many reasons. First, it’s easy to grab and eat. Second, it’s straightforward to make. And lastly, it’s easy to make a healthy and delicious wrap from the ingredients you love. Find a wrap recipe you like, and you’ll keep making it over and over again to stuff your lunchbox every day.

And that’s precisely what we want to do with this post. These 23 fantastic wrap recipe ideas will give you plenty of reason to make wraps for lunch daily. There’s no way you won’t find your favorite recipe on this list. And when you do, you’ll keep making it over and over again. Enjoy!

Falafel Wrap

Recipe: recipes.timesofindia.com

Check out a terrific recipe for a falafel wrap. Follow this link for the complete method and ingredients.

Greek Chicken Wraps

Recipe: www.budgetbytes.com

Check out these fantastic greek chicken wraps. You can make them for all week ahead! Follow the link for the complete cooking instructions.

Southwest Cream Cheese Chicken Wraps

Recipe: letsdishrecipes.com

Check out a delicious recipe for southwest cream cheese chicken wraps. These wraps combine a delightful taste of cream cheese with red peppers, black beans, corn, and spices. Perfect for lunch or dinner. See this article for the complete cooking instructions.

Zesty Italian Lunch Wrap

Recipe: www.favfamilyrecipes.com

What a terrific recipe for a zesty Italian lunch wrap loaded with ham, salami, and pepperoni. Great addition to your lunchbox. See this article for the ingredients and instructions.

Cucumber Ranch Turkey Tortilla Wrap

Recipe: www.tasteandtellblog.com

This is a fantastic cucumber ranch turkey tortilla wrap recipe with deli turkey. See this article for the complete method.

Roasted Zucchini and Onion Frittata

Recipe: aggieskitchen.com

Check out a great lunch recipe – roasted zucchini and onion frittata wrap. The roasted veggies make it unique. See this article for the method.

Roast Beef Wrap with Dill Slaw

Recipe: passthesushi.com

This is a fantastic roast beef wrap with dill slaw. It’s extra soft and healthier with a whole wheat tortilla. See this link for the method.

Italian Chicken Wrap

Recipe: www.foodiecrush.com

This is an excellent recipe for an Italian chicken wrap. The Italian classic is made healthier and tastier with this recipe. See this article for the method.

Salmon & Egg Wraps with Mustard Mayo

Recipe: www.bbcgoodfood.com

What a fantastic salmon & egg wrap with mustard mayo. It sounds simple, but it’s very delicious. Follow the link for the method.

Curried Chicken Salad and Apple Wraps

Recipe: www.tasteslovely.com

This is a fantastic recipe for curried chicken salad and apple wraps. It will fill you up with healthy goodness, and it takes only 15 minutes to make. Follow this link for the complete cooking instructions.

Hot & Spicy Thai Chicken Wraps

Recipe: withsaltandwit.com

Check out a terrific recipe for hot & spicy Thai chicken wraps. An Asian flavor brought to a simple wrap recipe. See this link for the method.

Light Chipotle Ranch Chicken

Recipe: www.thecreativebite.com

This is a fantastic light Chipotle ranch chicken wrap with rotisserie chicken and veggies. The Chipotle Greek yogurt sauce makes it unique. Follow the link for the complete recipe.

Buffalo Ranch Chicken Wrap

Recipe: mykitchencraze.com

This is a great buffalo ranch chicken wrap. You’ll love the grilled chicken smothered in the special buffalo ranch sauce. Follow this link for the complete instructions.

Greek Salad Wraps with Roasted Red Peppers

Recipe: www.maebells.com

Check out a great greek salad wraps with roasted red peppers. It’s quick and healthy. Follow the article for the complete method.

Grilled Zucchini Hummus Wrap

Recipe: www.maebells.com

What a terrific grilled zucchini hummus wrap. The roasted veggies make this wrap nearly perfect. See this article for the complete ingredients and instructions.

California Turkey Club Wrap

Recipe: www.tasteslovely.com

Check out a fantastic California turkey club wrap. Turkey and bacon is the winning combination in this wrap. Follow this link for the complete cooking method.

California Club Chicken Wraps Recipe

Recipe: www.allrecipes.com

This is a delicious California club chicken wrap recipe. If you prefer chicken to turkey, this is the perfect wrap for you. See the article for the cooking method.

Roasted Red Pepper Hummus Veggie Wraps

Recipe: www.myrecipes.com

What a delicious recipe for roasted red pepper hummus veggie wraps. Try your favorite flavor of hummus with these wraps. See the link for the complete cooking instructions.

Chicken Club Wraps

Recipe: www.eatingwell.com

This is a terrific recipe for chicken club wraps recipe. The secret is in the whole-wheat tortillas in this recipe. See the article for the cooking instructions.

Warm Turkey & Tomato Wraps

Recipe: www.tasteofhome.com

What a delicious recipe for warm turkey & tomato wrap recipe with a variety of possible sauces. Follow this link for the complete cooking instructions.

A Great Gordon Ramsey Recipe for Spicy Vegetable and Paneer Wraps

Recipe: www.thespruceeats.com

A great Gordon Ramsey recipe for spicy vegetable and paneer wraps. The Indian street food is brought to your plate. See the link for the recipe.

Easy BLT Wrap Sandwiches

Recipe: www.thespruceeats.com

What a fantastic recipe for easy bacon lettuce tomato wrap sandwiches. Follow this link for the recipe.

Philly Cheesesteak Wraps

Recipe: www.delish.com

This is a fantastic recipe for Philly cheesesteak wraps. See the link for the ingredients and instructions.