Sunday Meal Prep: 5 Organic Lunches from One Shopping Trip

A good lunch prep doesn't mean eating the same box five days in a row. This plan cooks four components in about 90 minutes: a tray of roasted vegetables, a pot of grains, a protein and a jar of dressing. You then combine them differently each day.

Everything comes from one short shopping list, and most of the cooking happens in the oven while you do something else.

Sunday Meal Prep: 5 Organic Lunches from One Shopping Trip

A good lunch prep doesn’t mean eating the same box five days in a row. This plan cooks four components in about 90 minutes: a tray of roasted vegetables, a pot of grains, a protein and a jar of dressing. You then combine them differently each day.

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Prep Time 30 minutes mins

Cook Time 1 hour hr

Total Time 1 hour hr 30 minutes mins

Servings: 5 servings

Ingredients Method Notes

Ingredients

  

• 1 1/2 cups organic brown rice or farro rinsed
• 1 lb (450 g) organic chicken breasts or firm tofu
• 2 bell peppers sliced
• 1 head broccoli cut into florets
• 1 medium zucchini sliced into half-moons
• 1 can (15 oz) chickpeas drained and rinsed
• 4 eggs
• 2 cups baby spinach
• 1 cup cherry tomatoes
• 4 tbsp olive oil divided
• 1 tsp ground cumin
• salt and pepper to taste
• 1/3 cup plain yogurt for the dressing
• 2 tbsp tahini for the dressing
• 1 lemon juiced, for the dressing

Method

 

1. Heat the oven to 425°F (220°C). Cook the rice or farro according to the package directions, then spread it on a plate to cool.
2. Toss the peppers, broccoli and zucchini with 2 tablespoons of olive oil, salt and pepper on one sheet pan. Toss the chickpeas with 1 tablespoon of oil and the cumin on a second, smaller pan.
3. Season the chicken (or pressed tofu cubes) with salt, pepper and the remaining oil, and add it to the chickpea pan.
4. Roast everything for 20–25 minutes, until the vegetables are browned at the edges and the chicken reaches 165°F (74°C). Let it cool, then slice the chicken.
5. Meanwhile, cover the eggs with cold water, bring to a boil, cover and turn off the heat. Leave for 10 minutes, then move to ice water and peel.
6. Whisk the yogurt, tahini, lemon juice, a pinch of salt and 2–3 tablespoons of water into a pourable dressing. Store it in a jar.
7. Pack: Monday and Tuesday grain + chicken + roasted vegetables; Wednesday spinach + chickpeas + tomatoes + egg; Thursday grain + chickpeas + vegetables; Friday spinach + chicken + egg + tomatoes. Keep the dressing separate.

Notes

• Cool everything fully before closing the lids, so condensation doesn't make the food soggy.
• Add the spinach and tomatoes on the morning you eat them if you prefer them crisp.

Meal prep and storage

Cooked chicken, grains and vegetables keep 3–4 days in the fridge. For Thursday and Friday, either freeze those two portions of grain and chicken on Sunday and thaw overnight, or cook a quick second batch midweek. Hard-boiled eggs keep up to 7 days refrigerated.

Substitutions and variations

• Use quinoa instead of rice for a faster cook (15 minutes).
• Swap chicken for baked salmon on the first two days only.

FAQ

What containers work best?

Glass containers with locking lids reheat well and don't hold odors.

Can I reheat the boxes?

The grain and roasted vegetables reheat well; add spinach and dressing after heating.

This recipe is for general cooking information only and is not medical or nutrition advice. See our Disclaimer and Image Credits.