I've mentioned before that I'm a big believer in lunch-time food prep whether you are eating at home or out with friends. I tend to get into food cycles for lunch where I eat the same thing for a few weeks just because it tastes good or the fresh vegetables in the recipe are in season. Better get them while you can, right? After a few weeks I move onto the next thing that sounds good. I know it sounds boring, but I don't look at it that way.
For a longtime lunch was the most stressful meal of the day for me. My workouts usually end right at lunchtime and by the time we get home my kids want to eat and they want to eat RIGHT NOW. I would find myself making their sandwiches and stuffing the crust of their PB&J in my mouth because I had no idea what I was going to eat or when I was going to get the the chance to sit down and eat it.
With my meals prepared and waiting in the fridge, I can walk in the door, stick my food in the microwave to warm up while I make the girl's sandwiches and then we all get to sit down at the table together...I won't say we eat together since lately most of our meals consist of me tying to eat while
trying to convince begging the older kid to "just eat three bites" and picking up all the food the little one is joyously and repeatedly throwing off her tray.
I've been asked several times if I prep for the whole week or just a few days. The answer is all week. I've never had a food safety "incident" that being said, if you aren't comfortable eating something you cooked on Sunday for lunch on Friday, I can understand. Just plan to prep on both Sunday and Wednesday.
For the most part my protein is always either 3-4oz of baked chicken breasts (1lb chicken breasts drizzled with olive oil, seasoning, bake 400 degrees 35-40 minutes) or two spicy turkey meatballs. (See mini meatloaf/ meatball post. Reduce recipe by half to make 10 meatballs/ 2 per meal.)
For side dishes I've been having either brown rice and broccoli, half a sweet potato and green beans or Roasted Vegetable Quinoa salad. The quinoa has been my staple for about 3 weeks now because I've been able to get awesome broccoli, peas, asparagus and onions at our local farmer's market. To those veggies I add whatever looks good at the store that week. Its usually zucchini and bell pepper...occasionally carrots.
The quinoa salad is easy to make and a great source of protein and fiber, plus its really filling. You can also easily modify this recipe into a main dish by coarsely chopping 2-3 baked chicken breasts and one 15oz can of rinsed black beans to the quinoa and veggies. You may also want to add an additional 1-2tbsp of olive oil or a splash of chicken broth to moisten the salad as well as some additional seasoning blend.
Roasted Vegetable Quinoa
Pre-heat oven to 400 degrees
Roasted Vegetables
4 to 5 cups of the vegetables of your choice. My suggestions are:
1 small onion, coarsely chopped
1 zucchini, cut into strips 3in long and 1/2in wide
1-2 cup fresh broccoli. broken into florets
6-8 asparagus spears, in 2in pieces
1 red bell pepper, chopped into strips 3in long, 1/2in wide
1/4 cup olive oil
salt
1 tbsp garlic-based seasoning powder such as Mrs. Dash or McCormick Italian seasoning grinder-- really, it can be whatever seasoning blend you enjoy.
Place all your chopped veggies to a gallon-size ziploc bag and pour the 1/4c olive oil over the top. Next add half your seasoning to the bag, close it and shake it. After all the veggies seem to be coated, open the bag and add the rest of the seasoning. Close the bag and give it one more good shake.
Next, spread the vegetables out in a single layer on a large foil-lined baking sheet.
Place your veggies in oven and bake for 5 minutes, stir and bake for an additional 7 minutes
. It is tempting to continue to cook your vegetables, but remember you will be microwaving this meal to reheat it which will continue to cook them. Unless you like your vegetables very soft, you don't want to overcook them off the bat. If you are making this as a side dish for dinner or main course to serve right away, roast the vegetables an additional 3 minutes.
Quinoa
1/2 c organic quinoa
1/2 c 100% natural chicken broth
1/2 c water
1/4 tsp sea salt
Bring water, chicken broth and quinoa to a boil. Cover and reduce heat to low. Continue cooking for 10-15 minutes or until all the liquid has been absorbed. Don't add the salt to your pan yet.
When your quinoa is done pour it into a large mixing bowl and sprinkle with salt.
When vegetables are done roasting, move them from the baking sheet into your bowl of quinoa and toss. Taste and add additional seasoning if you think it needs more.
This recipe should portion out perfectly as the side dish for 5 lunches. Enjoy!
