31 Cold Lunch Ideas for the Work Week

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Tuna Cucumber Boats

Tuna Cucumber Boats is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘8’, ‘8 tuna boats’]

These tuna boats are savory, salty and creamy snack with just the right amount of refreshing crunch. Perfect as an appetizer or a snack. Low calorie, low carb, high-protein (21g) and gluten-free.

Ingredients

• 4 medium cucumbers (washed and dried)
• 4 5 oz cans wild tuna (drained)
• 4 stalks celery (finely diced)
• 1/2 large yellow onion (finely diced)
• 1 cup plain Greek yogurt
• 2 tsp French mustard (choose gluten-free for gluten-free version)
• 3/4 tsp salt
• 1/4 tsp ground black pepper
• 1 tsp fresh dill (finely chopped)
• Green onion (sliced)

Instructions

1. In a bowl, add the tuna. Make sure you drain it first. Using a fork, mash it as finely as possible.
2. Add in the celery, onion, Greek yogurt, French mustard, salt, black pepper and dill. Combine well.
3. Slice the cucumbers in the middle lengthwise. With a spoon, scoop out some of the insides of the cucumber to make space for the tuna mixture.
4. Scoop the tuna mixture onto the cucumbers. Garnish with chopped green onion.

2. Salmon Quinoa Mason Jar Salad

Salmon Quinoa Mason Jar Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup (185 g) dry quinoa, rinsed
• 2 cups (480 ml) water or low-sodium vegetable/chicken broth
• 1 lb (450 g) salmon fillet, skin removed, cut into 4 portions
• 1/2 teaspoon kosher salt (for quinoa)
• 1/2 teaspoon black pepper, divided
• 4 tablespoons olive oil, divided
• 3 tablespoons fresh lemon juice (about 1 lemon)
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• 1 small garlic clove, minced
• 4 (16-oz / 475-ml) mason jars (for serving)
• 4 cups mixed salad greens or baby spinach (about 4 oz / 115 g)
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced (about 1.5 cups)
• 1/4 cup thinly sliced red onion
• 1 ripe avocado, diced (add the day you serve if storing)
• 1/2 cup crumbled feta (optional)
• 2 tablespoons chopped fresh dill or parsley
• Salt and additional black pepper to taste

Instructions

1. 1. Prep and measure: rinse quinoa under cold water and drain. Pat salmon dry and divide into 4 portions. Halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, chop the herbs, and whisk together lemon juice, Dijon, honey, minced garlic, 2 tablespoons olive oil, 1/4 teaspoon salt and 1/4 teaspoon pepper to make the dressing.
2. 2. Cook the quinoa: in a medium saucepan bring 2 cups water (or broth) and 1/2 teaspoon salt to a boil. Stir in the rinsed quinoa, reduce heat to low, cover and simmer 15 minutes or until liquid is absorbed and quinoa is tender. Remove from heat and let sit covered 5 minutes, then fluff with a fork and cool slightly.
3. 3. Season and cook the salmon: brush each salmon portion with the remaining 2 tablespoons olive oil and sprinkle with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Bake: preheat oven to 400°F (200°C) and roast salmon on a lined baking sheet 10–14 minutes, until opaque and easily flaked with a fork. (Alternative: pan-sear over medium-high heat 3–4 minutes per side until cooked through.) Let salmon cool slightly, then flake into large pieces.
4. 4. Assemble jars — bottom to top for best texture: divide the dressing evenly into the bottoms of the 4 jars (about 1 tablespoon each).
5. 5. Layer sturdy vegetables next: add diced cucumber and halved cherry tomatoes on top of the dressing (this keeps leaves from getting soggy).
6. 6. Add quinoa: spoon about 3/4 cup cooked quinoa into each jar, spreading evenly over the vegetables.
7. 7. Add salmon and onion: divide the flaked salmon among the jars, then add a thin layer of sliced red onion.
8. 8. Add greens and finishing touches: top each jar with 1 cup mixed greens, then scatter diced avocado (if serving immediately), sprinkle crumbled feta if using, and finish with chopped dill or parsley.
9. 9. Seal and store: screw lids on jars and refrigerate upright. These keep well 2–3 days; if storing, add avocado only when ready to eat to prevent browning.
10. 10. Serve: when ready to eat, shake the jar vigorously to distribute dressing, or pour contents into a bowl and toss. Taste and adjust seasoning with a pinch of salt or extra lemon if needed, then enjoy.

3. Chicken Salad Wrap

Chicken Salad Wrap is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Total: PT20M · Yield: [‘4’, ‘4 wraps’]

Chicken salad wrap is a creamy, refreshing, and yummy recipe. Super quick to assemble, high in protein and low calorie. A great meal for lunch.

Ingredients

• 4 Weight Watcher tortillas
• 3 pieces of romaine lettuce (chopped)
• 2 cherry tomatoes (thinly sliced)
• 1/2 avocado (thinly sliced)
• 8 oz cooked chicken breast (skinless (cubed))
• 1 stalk celery (thinly sliced)
• 4 tbsp plain greek yogurt
• 1 tsp honey
• 1 tsp Dijon mustard
• 1/2 tsp lemon juice (freshly squeezed)

Instructions

1. In a bowl, add in chopped chicken, sliced celery, greek yogurt, honey, Dijon mustard, squeeze in lemon juice and add salt with black pepper.
2. Combine all the ingredients together.
3. Spread the tortillas and place dry chopped romaine lettuce to the right of the center of the tortilla.
4. Top the lettuce with slices of tomatoes and avocados.
5. Finally, cover the ingredients with the chicken salad we’ve prepared. Roll the wrap-up and serve it immediately. You can have it sliced or in one piece.

4. Chicken Salad with Apples

Chicken Salad with Apples (High Protein) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT45M · Yield: [‘4’, ‘4 bowls’]

This chicken salad with apples is a low-calorie and high protein meal. It’s nutty, creamy, a little sweet, and tasty.

Ingredients

• A handful dried cranberries
• 2 chicken breasts (boiled)
• 3 apples
• A handful cashew nuts
• 3 tbsp greek yogurt
• ½ tsp Dijon mustard
• A pinch of salt & pepper

Instructions

1. Add cranberries into a bowl and pour in some boiling water. Leave for 15 minutes or so.
2. Cut chicken breasts into cubes. Deseed apples and cube them as well.
3. Add chicken, apples, cranberries, and cashew nuts into a bowl.
4. Combine yogurt and Dijon mustard in a separate bowl and add it to the salad.
5. Toss all the ingredients together. Salt and pepper it to your taste.

5. Ham Roll-Ups with Cream Cheese

Ham Roll-Ups with Cream Cheese is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT10M · Yield: [’12’, ’12 roll ups’]

These keto ham rolls ups are a perfect cold lunch when you’re on a keto diet. Easy to meal prep, creamy and flavorful!

Ingredients

• 12 slices of ham
• 4 tbsp cream cheese
• 4 tbsp Cheddar cheese (grated)
• 1 tsp Worcestershire sauce
• 2 green onions (finely sliced)
• a pinch of salt
• a pinch of black pepper

Instructions

1. 1 portion: 3 rolls
2. Mix cream cheese, cheddar cheese, Worcestershire sauce, green onions, and salt with black pepper.
3. Spread each slice of ham with the mixture. Roll up and secure with a toothpick if necessary.

6. Chicken Salad Meal Prep

Chicken Salad Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 meal prep bowls’]

Crunch, flavor, and convenience all rolled into one dish. Our chicken salad meal prep is here to prove that healthy eating can be exciting and easy!

Ingredients

• 2 tbsp olive oil
• 2 tsp garlic powder
• 1 tsp paprika powder
• 2 lbs chicken breasts (skinless, boneless (cut into 1-inch cubes))
• sea salt and black pepper (to taste)
• 8 cups romaine lettuce (chopped)
• 1/2 red onion (finely chopped)
• 1/2 avocado (chopped)
• 1/2 English cucumber (sliced)
• 1 cup grape tomatoes (halved)
• 4 tbsp salad seed mix
• 1/4 cup extra virgin olive oil
• 1/4 cup Dijon mustard
• 3 tbsp honey
• 3 tbsp apple cider vinegar
• 1 tbsp lemon juice (freshly squeezed)
• 1/4 tsp salt
• 1/4 tsp ground black pepper
• chopped dill

Instructions Chicken

1. Add olive oil to a frying pan and heat to medium-high heat. Add in the garlic powder, paprika powder and give it a stir.
2. Add in the chicken, salt it, and black pepper it.
3. Cook for 12-15 minutes until it’s fully done.

Dressing

1. Add all of the honey mustard ingredients into a jar and give it a good shake. Your dressing is done. It will last in the fridge for up to 3 weeks.

Meal Prep

1. Divide romaine lettuce, onion, avocado, cucumber, tomatoes, and salad seed mix into food containers.
2. Top up each food container with chicken.
3. Pour over the dressing. Keep in the fridge for up to 3-4 days and mix before eating.

7. Cottage Cheese Chicken Salad

Cottage Cheese Chicken Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Yield: [‘2’, ‘2 bowls’]

This cottage cheese chicken salad is creamy, satisfying, and loaded with 38g of protein. A high-protein, low-carb, and gluten-free.

Ingredients

• 1/2 cup low-fat cottage cheese
• 1/2 tsp Dijon mustard
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• Salt and black pepper (to taste)
• 1 cup rotisserie chicken (chopped into small chunks)
• 1/4 cup jarred banana peppers (drained and diced)
• 1 celery stick (diced)
• 1/2 red onion (diced)
• 1 green onion (thinly sliced)

Instructions

1. Add cottage cheese, Dijon mustard, onion powder, garlic powder, salt and black pepper into a food processor. Pulse until smooth.
2. In a large mixing bowl, combine rotisserie chicken, banana peppers, celery, red onion, green onion and blended cottage cheese. Mix well and season with salt and black pepper.
3. Serve immediately or store in the fridge.

8. Ranch Chicken Meal Prep

Ranch Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT50M · Yield: [‘4’, ‘4 meal prep containers’]

This ranch chicken meal prep features juicy herbed chicken, crispy parmesan-crusted potatoes, and perfectly tender broccoli. It’s a high-protein, gluten-free meal that’s full of flavor!

Ingredients

• 2 lbs potatoes
• 1/3 cup parmesan (grated)
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp paprika
• 1/4 tsp oregano
• 1/2 tsp salt (divided)
• 3 tbsp olive oil (divided)
• 1/4 tsp black pepper
• 1 large broccoli head (cut into florets)
• 1 lb chicken breast (skinless and boneless)
• 1 tsp dried oregano
• 1 tsp dried parsley
• 1/2 tsp dried basil
• 1/2 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp salt
• 1/8 tsp black pepper
• 1/2 cup ranch sauce

Instructions Veggies

1. Preheat the oven to 400F. Prepare 2 large sheet pans.
2. Dice potatoes into 3/4″ pieces. Place in a large bowl.
3. Now, in a small bowl, combine parmesan, garlic, onion, paprika powder, oregano and 1/4 tsp salt.
4. Add this mixture to the bowl with potatoes and add 1 tbsp of olive oil.
5. Toss potatoes until they’re completely covered.
6. Spread them on the baking sheet and bake in the oven for 30 minutes, flip them midway. Make sure they golden up and crispen up, so you might want to bake them a little longer if they’re not there.
7. While the potatoes are roasting, add the broccoli into a large bowl, cover with 1 tbsp of olive oil, then add 1/4 tsp of salt and 1/4 tsp black pepper. Toss to cover the broccoli.
8. Spread broccoli on the baking sheet and pop into the same oven and bake for 20 minutes. Stir midway and bake until the broccoli browns up.

Chicken

1. Slice every chicken breast lengthwise to create thinner pieces.
2. In a small bowl combine all of the chicken seasonings.
3. Cover the chicken with the seasoning on both sides.
4. Heat up a large skillet over medium heat. Add in the remaining 1 tbsp of olive oil. Add in the chicken breasts and cook for 5-6 minutes on each side until they brown up and cook through.
5. Place the chicken on cutting board and let them rest for about 5 minutes. Then, slice into strips.

Assembly

1. Once the veggies and chicken is cooked, divide them into 4 food containers. Start with potatoes, then broccoli, and finally chicken. Add 2 tbsp of ranch dressing to 4 small containers and place them inside the meal prep containers. Drizzle with it before serving.
2. Refrigerate and consume within 3-4 days.

9. Ham Roll Ups

Ham Roll Ups is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT5M · Yield: [‘6’, ‘6 roll ups’]

Ham roll ups are a quick keto and high protein snack you can assemble in 5 minutes. It’s a great party appetizer or meal prep idea when you’re on a low carb diet. They’re flavorful, refreshing, and filling.

Ingredients

• 12 slices of ham (250g)
• 6 slices of mature cheddar
• 1 tbsp Yellow mustard
• Lettuce (shredded)
• 1 pickle
• Half a tomato

Instructions

1. Put two slices of ham on top of each other. Lay a slice of cheddar.
2. Cover it with a very thin layer of mustard, then add a little bit of shredded lettuce to the bottom of the ham. Then, a few thin slices of dill pickle and a thin slice of tomato. Make sure all of these are on one side of the ham.
3. Roll the ham, starting with the side with all the ingredients. Secure with a toothpick.

10. Chicken with Broccoli, Beets and Farro Salad

Chicken with Broccoli, Beets and Farro Salad (Meal Prep) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Total: PT40M · Yield: [‘4’, ‘4 meal prep bowls’]

Chicken meal prep bowls with broccoli, beets, and farro salad are sweet, refreshing, and full of nutritional value! These meal prep bowls are high in protein and fiber!

Ingredients

• 4 skinless (boneless chicken breasts)
• 1 tsp garlic powder
• 1/2 tsp paprika
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 tbsp extra-virgin olive oil
• 1/2 cup parsley leaves
• 2 garlic cloves
• 5 tbsp extra-virgin olive oil
• 1 tsp vinegar
• 1/2 tsp salt
• 1 red onion (sliced)
• 4 small red beets (cooked)
• 2 cups broccoli
• 8.5 oz cooked farro (250 g)
• 2 oranges (peeled and sliced)
• 1/2 tsp salt
• Fresh dill (chopped)

Instructions

1. Chicken
2. Combine garlic powder, paprika, cumin, and salt. Rub it over chicken. Add 1 tbsp of olive oil to a pan and cook for 6 minutes on each side until fully cooked. Let it cool down and cut the chicken into slices.
3. Salad
4. Slice red onion and peeled oranges. Cut the beets into wedges. Now, add broccoli into boiling water and let it cook for 6-8 minutes. Drain them before serving.
5. Combine beet wedges with cooked farro and add salt.
6. Dressing
7. Add parsley, garlic, olive oil, vinegar, and salt into a blender. Blend until smooth.
8. Meal Prep
9. Divide farro mixture and broccolini among 4 food containers. Top them up with onion, orange slices, and chicken. Drizzle with the dressing we’ve just made and sprinkle some chopped dill.

11. Mango Avocado Salad

Mango Avocado Salad (Whole30, Low Calorie) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Total: PT20M · Yield: [‘3’, ‘3 bowls’]

This mango avocado salad is a refreshing, tropical, fruity, and delicious meal. It’s vegan-friendly, Whole30 approved, gluten-free, dairy-free, and low calorie.

Ingredients

• 1/2 red onion (finely chopped)
• 1 mango (peeled, cubed)
• 2 avocadoes (peeled and cubed)
• 1/2 English cucumber (peeled and chopped)
• 1 cup grape tomatoes (halved)
• 1 lemon (juiced)
• 2 cloves garlic (minced)
• a handful fresh parsley (chopped)

Instructions

1. Chop red onion and add it to a large bowl.
2. Cute your mango. Make sure to peel the skin and cube the flesh. Add it into the bowl as well.
3. Cube the flesh of the avocado and add it in.
4. Peel the cucumber and chop it. Add it into the bowl as well.
5. Cut your grape tomatoes in halves, add them to the salad bowl and squeeze in lemon juice!
6. Peel garlic cloves and press them with a garlic press into the bowl.
7. Chop parsley and top the bowl with it. Now combine all the ingredients, and feel free to serve the salad right away!

12. Teriyaki Chicken Lettuce Wraps

Teriyaki Chicken Lettuce Wraps (Low Calorie) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT13M · Total: PT28M · Yield: [‘5’, ‘5 lettuce wraps’]

These teriyaki chicken lettuce wraps are crunchy, umami, and sweet. They’re low calorie, great for meal prep, high protein and dairy-free.

Ingredients

• 1 lb boneless skinless chicken breasts (diced)
• 1 tsp olive oil
• 1/4 cup soy sauce (preferably low sodium)
• 1/4 cup water
• 1 tbsp honey
• 1 tbsp rice vinegar
• 1 tbsp cornstarch
• 1 tsp sesame oil
• 2 tsp fresh ginger (grated)
• 2 cloves of garlic (minced)
• Sweet gem lettuce
• 1 tsp sesame seeds
• green onion (sliced)

Instructions

1. Start by combining soy sauce, water, honey, rice vinegar, sesame oil, cornstarch, ginger, and garlic in a bowl.
2. Now, heat the olive oil in a skillet over medium-high heat. Add in chicken and cook it for 5 minutes on one side. After, flip the chicken with a spatula and cook for additional 3 minutes. The chicken should be slightly brown.
3. Pour the sauce into the skillet and cover all the chicken. Lower the heat and cook for another 3-5 minutes until the sauce thickens up.
4. Layout your sweet gem lettuce leaves and fill them up with teriyaki chicken.
5. Top with sesame seeds and green onion.

13. Keto Chicken Salad

Keto Chicken Salad Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT40M · Total: PT55M · Yield: [’12’, ’12 salad leaves’]

With just 1g net carbs, this chicken salad is super delicious, nutritious, and most important keto-friendly. It’s a lovely lunch or dinner meal that could be easily meal prepped. While it’s ketogenic, the salad is refreshing and filling.

Ingredients

• 3 chicken breasts
• 1 tbsp olive oil
• salt and black pepper (to taste)
• 2 boiled eggs (peeled and chopped)
• 1/2 cup greek yogurt
• 1 tsp dijon mustard
• 1 tsp fresh lemon juice
• 1 stalk celery (diced)
• 1 tbsp fresh dill (chopped)
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• pinch salt and black pepper
• Sweet gem lettuce (for serving)

Instructions

1. Chicken
2. Preheat the oven to 350F (180C). Place your chicken on a baking tray and season it with salt and pepper. Then, cover it in olive oil.
3. Bake the breasts in the oven for 30 minutes until the chicken is fully cooked.
4. Once the chicken cools down, shred it with a fork.
5. Salad
6. Add the rest of the ingredients except for sweet gem lettuce leaves into a bowl. Mix in the chicken and combine all the ingredients.
7. Fill the lettuce leaves with the chicken salad and enjoy it!

14. Chicken Corn Rice Bowls

Chicken Corn Rice Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [‘4’, ‘4 bowls’]

This flavorful bowl features juicy chicken, sweet corn, and fluffy rice with a zesty dressing. A high-protein, low-calorie meal that’s also gluten-free!

Ingredients

• 1 lb chicken breast (skinless and boneless, diced)
• 1 tbsp olive oil
• 2 tsp paprika powder
• 2 tsp garlic powder
• 1 tsp ground cumin
• 1 tsp chili powder
• Salt and black pepper (to taste)
• 1/4 cup sour cream
• 1 clove garlic (minced)
• 1/2 tsp paprika
• 1/2 tsp lime zest (grated)
• 2 cups cooked basmati rice
• 1 15 oz can whole kernel corn (drained and rinsed)
• 1/4 cup feta cheese (crumbled)
• 1/4 cup cilantro (chopped)
• 1 lime (cut into wedges)

Instructions Chicken

1. Place a non-stick skillet over medium-high heat and add olive oil to it.
2. Once hot, add in the chicken, cover with paprika powder, garlic powder, ground cumin, chili powder, salt and black pepper.
3. Cook the chicken for 6-8 minutes until it has fully cooked. Flipping the chicken throughout. Remove from heat.

Dressing

1. In a small bowl mix together all of the dressing ingredients.

Assemble Rice Bowls

1. Divide rice into 4 bowls. Top up with corn, cooked chicken and then feta cheese.
2. Drizzle with the dressing, garnish with cilantro and lime wedges on top.
3. Serve warm or cold.

15. Sweet Potato Black Bean Rice Bowl

Sweet Potato Black Bean Rice Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT55M · Yield: [‘4’, ‘4 bowls’]

Enjoy a zesty Sweet Potato Black Bean Rice Bowl! This creamy dish is loaded with fiber and plant-based protein. It’s vegan, gluten-free, dairy-free, soy-free, nut-free, and low-calorie.

Ingredients

• 2 medium size sweet potatoes (cut into 1″ cubes)
• 1 tbsp + 1 tsp olive oil (divided)
• 15 oz can black beans (drained and rinsed)
• 1 tbsp olive oil
• 1 cup white basmati rice (uncooked)
• 2 cloves garlic (minced)
• 1 1/2 cups vegetable broth
• 1 lime (freshly squeezed)
• 1 tsp salt
• 1 lime zest (from the juiced lime)
• 1 tsp paprika
• 1/2 tsp chili powder
• 1/2 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• Salt and black pepper (to taste)
• Avocado (cubed)
• Red onion (sliced)
• Cilantro (chopped)
• Lime (sliced into wedges)

Instructions Sweet Potato

1. Preheat the oven to 400F and prepare a large baking sheet.
2. In a bowl, drizzle cubed potatoes with 1 tsp of olive oil and toss to coat.
3. Place them on the baking sheet and spread them out so they evenly cook. Roast for 12-15 minutes until they’re soft.

Rice

1. Place a saucepan over medium-high heat. Add 1 tbsp of olive oil. Once it’s hot, add in the white basmati rice and garlic. Stir and cook for 1 minute or so.
2. Pour in the vegetable broth, squeeze out the lime juice, and add salt. Reduce the heat, cover and let the rice simmer for 20 minutes until the rice is tender.
3. Stir in the lime zest once the rice has fully cooked.

Final Assembly

1. Place a large skillet over medium-high heat. Add 1 tbsp of olive oil. Add in the roasted sweet potatoes and black beans. Cover with the seasonings. Mix to coat the vegetables.
2. Cook for about 5 minutes, stirring frequently.
3. Add in the cooked rice, stir well, and continue cooking for 1-2 minutes until everything has heated up.
4. Serve in a bowl with the toppings.

16. Chickpea Tuna Salad

10 Minute Chickpea Tuna Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT10M · Yield: [‘3’]

Enjoy this 10 Minute Chickpea Tuna Salad for a wholesome, make-ahead lunch or satiating snack. Easy to make and filled with protein-rich ingredients, this tuna and chickpea salad will bring freshness and variety to your healthy meal routine.

Ingredients

• 2 Tbsp. mayonnaise or plain Greek yogurt
• 2 Tbsp. extra-virgin olive oil
• 1 Tbsp. fresh lemon juice
• 1 tsp. Dijon mustard
• 1/4 tsp. each kosher salt and black pepper (or more to taste)
• A few dashes of hot sauce (such as Tabasco or Cholula) (optional)
• 1 (15-oz.) can chickpeas
• 1 (5-oz.) can tuna (packed in water), drained
• 3 Tbsp. finely chopped celery
• 2 Tbsp. minced red onion
• 2 Tbsp. finely chopped fresh dill
• 1 Tbsp. roughly chopped capers, green olives, or relish
• Serve over arugula with a drizzle of olive oil, or spread on whole-grain bread for a sandwich, or simply enjoy with whole-grain crackers or pita chips.

Instructions

1. Combine mayonnaise, olive oil, lemon juice, Dijon mustard, salt, pepper, and hot sauce (if using) in a small bowl; whisk to combine.
2. Drain and rinse chickpeas, and dry with a clean kitchen towel. If desired, peel and discard loose skins, and transfer chickpeas to a medium bowl. (I like to mash some of the chickpeas with a fork to help the salad better stick together, however this is optional.)Add tuna, celery, onion, capers (or olives), fresh dill, and dressing; stir to combine. Serve in a sandwich or wrap, over a bed of arugula, or with crackers.

17. Shrimp Buddha Bowls

Shrimp Buddha Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT50M · Total: PT80M · Yield: [‘4’, ‘4 bowls’]

These Shrimp Buddha Bowls are so good! Garlickly, naturally sweet, filling and delicious. These bowls are low calorie, high protein, gluten-free and dairy-free.

Ingredients

• 1 lb shrimp (precooked)
• 1 tsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• 1 large sweet potato (peeled and cubed)
• 1 tbps olive oil
• 1 tsp garlic powder
• ½ lb asparagus (trimmed)
• ½ tbsp olive oil
• 1 tsp garlic powder
• 4 cups kale (chopped)
• 1 tsp olive oil
• 1 tsp wholegrain mustard
• ½ cup dry quinoa (cooked according to instructions)
• salt and black pepper (to taste)
• 1 tbsp wholegrain mustard
• 1 tbsp apple cider vinegar
• 1 tbsp olive oil
• 1 tbsp honey

Instructions Vegetables

1. Preheat the oven to 400F. In a large bowl, combine sweet potato with 1 tbsp olive oil and 1 tsp garlic powder. Spread them on a baking sheet, leaving some space for asparagus for later, and pop into the oven for 20 minutes.
2. Combine asparagus with ½ tbsp olive oil and 1 tsp garlic powder. Put aside.
3. Heat up your frying pan. Add in the kale, 1 tsp olive oil, and 1 tsp wholegrain mustard. Sauté for about 3-5 minutes, mixing throughout. Remove from heat and transfer to a bowl.
4. After the sweet potatoes have cooked for 20 minutes, take out the baking sheet and add in the asparagus. Pop into the oven for another 15 minutes.

Quinoa

1. While cooking vegetables, make quinoa according to instructions with a pinch of salt and black pepper. Takes about 10 minutes to cook in total.

Shrimp

1. Heat up the frying pan that had kale in it. Add 1 tsp olive oil, then shrimp, cover with garlic powder and paprika. Let it cook for 4-6 minutes, flipping them midway so they cook throughout.
2. Remove from heat.

Dressing

1. Combine all the ingredients for the dressing in a small bowl. Give it a good mix.

Meal prep assembly

1. Assemble 4 meal prep bowls, starting with quinoa, then kale, sweet potatoes, and asparagus. Top up with shrimp and drizzle with the dressing.
2. Store in the fridge for up to 3-4 days. Enjoy cold or reheated.

18. Chicken and Sweet Potato Meal Prep

Chicken and Sweet Potato Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT25M · Cook: PT40M · Total: PT65M · Yield: [‘4’, ‘4 food containers’]

Transform your mealtime with this chicken and sweet potato meal prep recipe while keeping your weeknight cooking stress-free. This filling, easy lunch is easy to make and will help you achieve your fitness goals. An easy, flavorful chicken recipe anyone can make!

Ingredients

• 4 large sweet potatoes (diced)
• 4 tbsp olive oil
• 2 tsp paprika
• 1 tsp cinnamon
• 2 tsp oregano
• ¼ tsp salt
• ¼ tsp black pepper
• 2 red onions (roughly chopped)
• 1 tbsp olive oil
• 2 lbs chicken breast (cut into small pieces)
• 4 tbsp olive oil
• 1 tsp paprika
• ¼ tsp cayenne pepper
• 1 tbsp garlic powder
• 1 tsp onion powder
• 2 tsp Italian seasoning
• 1 tsp salt
• ½ tsp black pepper
• 4 medium tomatoes
• Dill
• Pinch of salt

Instructions Sweet Potatoes

1. Preheat the oven to 400F. Take out a large bowl and add olive oil, paprika, cinnamon, oregano, salt, and black pepper. Mix all of the ingredients together.
2. Add in the diced sweet potatoes and cover them with oil thoroughly.
3. Arrange sweet potatoes on a sheet pan, leaving some space in the corner.
4. Add chopped red onions into the corner and drizzle with olive oil.
5. Bake in the oven for 30 minutes

Chicken

1. Take out a large bowl and add olive oil, paprika, cayenne pepper, garlic, onion powder, Italian seasoning, salt and black pepper. Mix all of the ingredients together.
2. Add in the chicken and thoroughly cover with a spice mixture.
3. Heat up your frying pan to high heat, and add in all of the chicken with the oil.
4. Cook for 12-15 minutes until browned and fully cooked.

Fresh Veggies

1. Chop tomatoes, add in the dill and salt. Combine the ingredients.

Assembly

1. Take out 4 food containers. Add in the cooked sweet potatoes, then cooked red onion, chicken, and fresh veggies.
2. Heat up before serving! You can also store the fresh veggies separately and add them in after heating. Enjoy!

19. Meal Prep Chicken and Rice

Meal Prep Chicken and Rice (20 Minutes) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Cook: PT20M · Yield: [‘4’]

Flavorful chicken with rice that’s perfect for weekly meal prep.

Ingredients

• 1 cup (195g) long-grain rice (rinsed well and drained)
• 1 ½ cups (355ml) water
• 2 tablespoons extra-virgin olive oil (divided)
• salt (to taste)
• 1 ½ tablespoons lime juice
• ⅓ cup (5g) cilantro (finely chopped)
• 4 large boneless skinless chicken thighs
• 1 tablespoon jerk seasoning rub
• 1 cup (149g) grape tomatoes (halved)
• ¾ cup (112g) Guacamole

Instructions

1. Use a fine colander or sieve to rinse the rice well.
2. In a heavy-bottomed saucepan, combine the drained rice, water, 1 tablespoon olive oil and salt.
3. Bring the rice to a boil, then cover and reduce to a simmer for about 20 minutes or until all of the water is absorbed and the rice is cooked through. Switch off the heat.
4. Uncover, fluff the rice, let cool for about 5 minutes before stirring in the lime juice and cilantro.
5. While the rice is cooking, pat chicken thighs dry, then sprinkle on the jerk seasoning rub and mix until the chicken thighs are well coated.
6. Heat the remaining tablespoon of oil in a skillet and cook chicken for 5–7 minutes per side or until internal temperature reaches 165F / 74C.
7. Transfer the chicken to a cutting board and cover with foil. Allow it to rest for 5 minutes before slicing.
8. Top rice with sliced chicken, tomatoes and guacamole and serve straight away.
9. For meal prep, divide the cooled rice, sliced chicken, tomatoes and guacamole between meal prep containers and refrigerate until ready to use.

20. Tomato Basil Wrap with Mozzarella

Tomato Basil Wrap with Mozzarella is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘5’, ‘5 wraps’]

These tomato basil wraps are herby, refreshing, and flavorful. They’re vegetarian, low calorie, and super easy to make.

Ingredients

• 5 Wholemeal Weight Watcher tortilla wraps
• 4 tbsp pesto
• 2.5 cups mixed leaf salad
• 4 oz shredded mozzarella
• 4 medium tomatoes (sliced)
• 20 fresh basil leaves (chopped)
• 1 tbsp dill (chopped)
• salt and black pepper

Instructions

1. Spread the pesto on each tortilla.
2. Layer mixed leaf salad, mozzarella, tomato slices, basil, and dill on the right side of tortilla wrap. Add a pinch of salt and black pepper.
3. Roll the wrap, cut in half before serving.

21. Mexican Meal Prep Bowls with Cauliflower Rice

Mexican Meal Prep Bowls with Cauliflower Rice (Low Carb) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT8M · Cook: PT12M · Total: PT20M · Yield: [‘4’, ‘4 meal prep bowls’]

Mexican meal prep bowls that are also low carb! Great when you’re craving for Mexican flavors and wanting a low carb high protein meal!

Ingredients

• 1 head cauliflower
• 1 tbsp olive oil
• 1 green bell pepper (chopped)
• 1 can chopped tomatoes (1.5 cup chopped tomatoes)
• 1 tsp ground onion
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 1 tsp paprika
• 1/4 tsp crushed chili flakes
• 1/2 tsp dried oregano
• pinch of salt
• pinch of black pepper
• 4 boneless (skinless chicken breasts)
• ½ tsp salt
• ¼ tsp black pepper
• 1 cup wild rocket salad
• 1 avocado

Instructions Shredded Chicken:

1. Get a large pot, add chicken breasts to it, and season with salt and pepper.
2. Cover the chicken with around 1 inch of water.
3. Bring the water to a boil and let it simmer for around 12 minutes. Remove the chicken from water and shred it using either fork, claws, or a food processor.

Cauliflower Rice:

1. Break apart cauliflower head. Wash, dry, and chop into smaller pieces.
2. Pulse with a food processor until you’ve got cauliflower rice.
3. Heat up a pan, add olive oil, chop green pepper and sauté them for a couple of minutes.
4. Add cauliflower rice, chopped tomatoes, and simmer for 5 minutes.
5. Mix in onion, garlic powder, cumin, paprika, crushed chili flakes, oregano, salt, and pepper. Mix as well as you can and let it simmer for 5 minutes.

Serving:

1. Divide cauliflower rice equally among 4 food containers. Add shredded chicken to each of them as well as wild rocket salad. Slice avocado and top each meal prep bowl with it.

22. Greek Chicken Bowls

Greek Chicken Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT9M · Total: PT59M · Yield: [‘4’, ‘4 bowls’]

These Greek Chicken Bowls are so delicious, refreshing and herby. They’re high protein and gluten-free, and super filling!

Ingredients

• 2 lbs chicken breasts (boneless and skinless, cubed)
• 1/4 cup olive oil
• 1/3 cup Greek yogurt
• 1 lemon juice (freshly squeezed)
• 1 tbsp red wine vinegar
• 8 cloves garlic (minced)
• 1 tbsp dried oregano
• salt and black pepper (to taste)
• 2 English cucumbers (cubed)
• 1 lb cherry tomatoes (halved)
• 1 red onion (sliced)
• 1/2 lemon juice (freshly squeezed )
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• 2 garlic cloves (minced)
• 1/2 tsp dried oregano
• ½ cup Greek yogurt
• ½ English cucumber (diced)
• 2 cloves (minced)
• 1 tbsp fresh dill (chopped)
• 1 tsp lemon juice
• 1 tsp fresh mint (chopped)
• salt and black pepper (to taste)
• 2 cups basmati rice (cooked)

Instructions

1. In a larger bowl, add in cubed chicken breasts and cover with olive oil, Greek yogurt, lemon juice, red wine vinegar, garlic, oregano, salt, and black pepper. Combine all ingredients together to cover the chicken thoroughly. Marinate in the fridge for at least 20 minutes up to 12 hours before cooking.
2. While the chicken is being marinated, combine all of the salad ingredients in a large bowl. Give it a good mix.
3. In a separate bowl, make tzatziki sauce by simply combining all of the ingredients.
4. Drain the chicken from the marinade.
5. Heat up a skillet and add some olive oil. Add in the chicken cubes and cook for 7-9 minutes. Make sure you’re removing excess liquid while you’re cooking the chicken. There is going to be quite a bit of it. Then, remove from heat.
6. Divide the cooked rice into 4 containers. Add in the salad, chicken and cover with tzatziki sauce.

23. Chicken Burrito Bowls

Chicken Burrito Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 meal prep bowls’]

These healthy chicken burrito bowls are flavorful, nutritious, and delicious. Filled with Mexican flavors, they’re a perfect high protein lunch or meal prep to bring to work. Can be made in just 30 minutes!

Ingredients

• 2 cups arugula
• 1 cup grape tomatoes (halved)
• 7 ounce can corns (drained)
• 14 ounce can black beans (rinsed and drained)
• 1 lb chicken breasts
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup basmati rice
• 1.5 cups water
• 1 tsp paprika
• 1/2 tsp cumin
• 1/4-1/2 tsp cayenne (check notes)
• 1/4 tsp black pepper
• 4 tbsp Caesar dressing (use dairy-free option if dairy-free)

Instructions Chicken

1. Place chicken breasts at the bottom of a pot. Season with salt and black pepper. Cover the chicken with 1 inch of water.
2. Place the pot on the stove, bring to boil. Then, reduce the heat, and let it simmer until the chicken is fully cooked (no longer pink in the center) or reaches the temperature of 165 F. It will take around 15 minutes.
3. Remove the chicken from the water. Let it cool down before shredding.

Rice

1. Rinse your rice using a mesh strainer.
2. Place rice and water into a saucepan. Bring to simmer without the lid on, and once the surface is bubbling, place the lid and lower the heat. Cook for another 7 minutes. Now mix in paprika, cumin, cayenne, and black pepper. Cover the rice and cook for another 5 minutes. (Or just cook your rice according to instructions and mix in the spices 5 minutes before the rice is fully cooked).
3. Remove from the stove and rest for 10 minutes. Fluff before serving.

Meal Prep Assemble

1. Divide the cold ingredients, rice, and chicken between 4 food containers. Drizzle with Caesar dressing, especially the chicken to give it more flavor.

24. Spinach Feta Wrap with Garlic

Spinach Feta Wrap With Garlic is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘5’, ‘5 wraps’]

This refreshing, yummy spinach feta wrap is garlicky and low-calorie. It’s a vegetarian meal perfect as a cold lunch.

Ingredients

• 1 cup hummus
• 1 garlic clove (minced)
• 5 Weight Watcher tortilla wraps
• 2 cups baby spinach
• 1 red bell pepper (thinly sliced)
• 4 oz feta cheese (crumbled)

Instructions

1. Press in the garlic clove into the hummus and give it a mix.
2. Spread each tortilla wrap with a hummus mixture leaving out the edges of the wrap.
3. To the right of the center, place spinach leaves on each tortilla. Then top them up with red bell pepper slices and crumbled feta cheese.
4. Carefully roll up each wrap and cut in half before serving.

25. Mexican Bean Salad

Mexican Bean Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Total: PT140M · Yield: [‘3’, ‘3 bowls’]

Bring Mexican flavors into your kitchen with this Mexican bean salad. It’s spicy, refreshing, filling, and yet low calorie. It’s vegan, dairy-free, and high protein.

Ingredients

• 2 cups cooked black beans (dried)
• 1/2 cup corn (canned, drained)
• 1 cup cherry tomatoes (halved)
• 1 small red onion (chopped)
• 1 red bell pepper (chopped)
• 1/4 cup fresh cilantro (chopped)
• 1/2 jalapeño (finely chopped)
• 1 lime (for freshly squeezed juice)
• ½ tsp lime zest (grated)
• 2 tbsp extra-virgin olive oil
• 2 tbsp white wine vinegar
• 1/4 tsp chili powder
• 1/4 tsp ground cumin
• 1/4 tsp ground garlic
• 1/4 tsp sea salt

Instructions

1. Add all the ingredients to a large bowl. Toss them well to combine.
2. Store in the fridge for at least 2 hours before serving for the flavors to really pop. The salad will last for up to 4 days.

26. Spicy Tuna with Veggies

Spicy Tuna Wrap is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘7’, ‘7 wraps’]

This tuna wrap is a healthy, flavorful, cold lunch recipe anyone can make. Quickly roll it up and enjoy a nutritious low-calorie wrap.

Ingredients

• 7 Weight Watcher tortilla wraps
• 1 ½ cup carrots (cut into matchsticks)
• 1 avocado (deseeded, peeled and sliced)
• 1 English cucumber (cut into long sticks)
• 8 oz tuna (canned)
• 4 tbsp greek yogurt
• 2 tsp soy sauce (low sodium)
• 4 tsp sriracha sauce

Instructions

1. Tuna Mixture
2. In a bowl mix together tuna, yogurt, soy sauce, and sriracha sauce.
3. Wrap
4. Spread the tortillas. Place tuna mixture to the right of the center of the tortillas.
5. Divide carrots, avocado, and English cucumber between the wraps to top up the tuna.
6. Gently wrap up the tortillas. Cut it in a half and serve.

27. Black Bean Brown Rice Meal Prep Bowls

Healthy Black Bean Burrito Bowls {Meal Prep} is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘6’, ‘6 servings’]

These healthy Black Bean Burrito Bowls are amazing for meal prep and staying organized in the midst of a crazy week. The flavor-packed avocado creme makes the perfect burrito bowl sauce! Make these bowls up ahead of time for a quick, easy and healthy meatless meal! {Vegan, gluten-free & dairy-free}

Ingredients

• 1 tablespoon olive oil
• 2 (540mL or 19 oz) cans no salt-added black beans ((or 3.5 cups cooked beans))
• 1 cup frozen corn kernels
• 3 tablespoons taco seasoning ((can use homemade or store-bought))
• Juice of one lime (or more to taste)
• 4 cups cooked brown rice ((about 1 cup dry))
• Batch of avocado creme
• 4 Roma tomatoes (diced)
• 1 cup roughly chopped cilantro leaves
• 8 cups chopped romaine lettuce (optional)
• Dollop of your favorite salsa (optional)

Instructions

1. Cook brown rice according to package directions. You should have four cups cooked rice total (this is about 1 cup dry brown rice).
2. In a large skillet, heat oil over medium heat. Add the beans, corn and taco seasoning and cook for 5 minutes. Add the lime juice and stir until combined.
3. While the rice and beans are cooking, prepare the avocado crème.
4. Finally, in bowls or containers, evenly distribute, brown rice, black bean and corn mixture, diced tomatoes, cilantro by themselves or on a bed of romaine lettuce. Top with a dollop of avocado creme and your favourite salsa (optional, but recommended).

28. Crispy Rice Salad

Crispy Rice Salad with Chili Crisp Tahini is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT40M · Total: PT60M · Yield: [‘4’, ‘4 to 5’]

Crispy Rice Salad with edamame, mango, and sesame-toasted crispy rice with Chili Crisp Tahini. This texture-loaded salad is vegan, gluten free, and super satisfying.

Ingredients

• 2 heaping cups cooked and cooled long-grain white rice ((ideally refrigerated overnight or at least 2 hours))
• 2 Tbsp. toasted sesame oil
• 1 Tbsp. chili crisp/crunch ((I use Trader Joe’s or Momofuku brand))
• 1 Tbsp. lower-sodium tamari or soy sauce
• 2 heaping cups shredded cabbage or coleslaw mix
• 1 English cucumber (or 3 Persian cucumbers), diced
• 1 cup shelled edamame
• 1 ripe mango, julienned
• 1/3 cup chopped green onion (scallions)
• 1/3 cup roasted, salted cashews, roughly chopped
• 2 Tbsp. tahini, well-stirred
• 2 Tbsp. toasted sesame oil
• 2 Tbsp. rice vinegar
• 2 tsp. lower-sodium tamari or soy sauce
• 2 tsp. chili crisp/crunch ((I use Trader Joe’s or Momofuku brand))
• 1 tsp. sugar

Instructions

1. Preheat oven to 400°F and a line a large rimmed baking sheet with parchment paper.Mix rice with toasted sesame oil, tamari (or soy sauce), and chili crisp (I use gloved hands to thoroughly massage the seasonings into the grains).Spread rice in a thin layer on prepared baking sheet and roast on the center rack for 30 to 40 minutes, tossing every 10 to 15 minutes, until crispy. Remove from oven and let cool slightly. (See notes for air-fryer method.)
2. Meanwhile, prepare Chili Crisp Tahini by combining all dressing ingredients in a glass jar or bowl; mix well to combine. Whisk in 1 Tbsp. of water to thin dressing.
3. Combine cabbage, cucumber, edamame, mango, green onion, and cashews in a large bowl. Season salad components with a pinch of salt. Add cooled crispy rice and dressing; toss well to combine.

29. Meal Prep Taco Bowls

Meal Prep Taco Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb (450 g) lean ground beef or ground turkey
• 1 tbsp olive oil
• 1 medium yellow onion, diced (about 1 cup)
• 1 medium bell pepper, diced
• 2 cloves garlic, minced
• 2 tbsp taco seasoning (store-bought or homemade)
• 1 cup long-grain white rice, rinsed
• 2 cups low-sodium chicken or vegetable broth (for rice)
• 1 (15 oz) can black beans, drained and rinsed
• 1 cup frozen or canned corn, drained
• 1 cup cherry tomatoes, halved (or 1 medium tomato, diced)
• 4 cups chopped romaine lettuce
• 1 cup shredded cheddar or Mexican blend cheese
• 1 ripe avocado, diced
• 1/4 cup chopped fresh cilantro
• 1 lime, cut into wedges
• 1/2 cup salsa or pico de gallo
• Salt and black pepper, to taste
• Optional: 1/2 cup plain Greek yogurt or sour cream, tortilla chips or crushed tortilla strips

Instructions

1. 1) Prepare and measure all ingredients: rinse the rice, dice the onion and bell pepper, halve the cherry tomatoes, drain and rinse the black beans, and mince the garlic. Portion out taco seasoning, cilantro, salsa, and other toppings.
2. 2) Cook the rice: in a medium saucepan bring 2 cups broth to a boil, add the rinsed rice, reduce heat to low, cover and simmer for 15–18 minutes until liquid is absorbed and rice is tender. Remove from heat and let rest covered for 5 minutes, then fluff with a fork.
3. 3) Brown the meat: while rice cooks, heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the diced onion and bell pepper and sauté 4–5 minutes until softened. Add the ground meat and cook, breaking it up with a spoon, until no longer pink, about 6–8 minutes.
4. 4) Add garlic and seasoning: stir in the minced garlic and cook 30 seconds until fragrant. Sprinkle 2 tbsp taco seasoning over the meat, add 1/4 cup water, stir well and simmer 2–3 minutes until the sauce thickens slightly. Taste and season with salt and pepper if needed.
5. 5) Warm the beans and corn: in a small saucepan or microwave-safe bowl combine the drained black beans and corn. Heat until just warm (about 3–4 minutes on the stove or 1–2 minutes in the microwave). Season with a pinch of salt and a squeeze of lime if desired.
6. 6) Prep fresh toppings: while proteins warm, toss chopped romaine with a small pinch of salt, chop cilantro, dice the avocado, and set out salsa, lime wedges, and shredded cheese.
7. 7) Assemble the bowls: divide the cooked rice evenly among four meal-prep containers or bowls. Top each portion of rice with an equal amount of the seasoned meat, then add black beans and corn, cherry tomatoes, shredded cheese, diced avocado, and a handful of chopped romaine.
8. 8) Finish and flavor: sprinkle cilantro over each bowl and add a lime wedge. Spoon about 2 tbsp salsa (or pico de gallo) over each serving and add a dollop of Greek yogurt or sour cream if using.
9. 9) Taste and adjust: before sealing containers, taste one element and adjust salt, pepper, or lime as needed. Add extra hot sauce or salsa for more heat.
10. 10) Storage and reheating: for meal prep, seal containers and refrigerate up to 4 days. Store avocado separately or add it just before eating to avoid browning. To reheat, microwave for 1–2 minutes until hot (stir once for even heating) and finish with fresh lime juice.
11. 11) Serve: squeeze the lime wedge over each bowl and optionally top with crushed tortilla chips for crunch. Enjoy warm or room temperature.

30. Chicken Salad Bites

Chicken Salad Bites is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Total: PT20M · Yield: [‘6’, ‘6 3-bite servings’]

Refreshing, filling, a little sharp, and savory. The bites offer a nice combination of chicken, cream, and veggies. High protein, low-carb, low-calorie and gluten-free. Ready in just 20 minutes!

Ingredients

• 1 English cucumber (cut into thick slices)
• 4 tbsp cream cheese
• 2 tbsp sour cream
• 4 tbsp red hot sauce
• 2 cups cooked chicken breast (shredded)
• 1/3 cup diced celery
• 3 tbsp crumbled blue cheese
• 2 scallions (sliced)
• Salt and black pepper (to taste)
• Fresh dill (chopped)

Instructions

1. In a large bowl, combine cream cheese, sour cream, and hot sauce.
2. Add in the shredded chicken, celery, blue cheese, scallions, salt, and black pepper and combine well.
3. Slice the English cucumber into thick slices. It should be a total of about 18 slices.
4. Place 1 tablespoon of chicken salad per cucumber slice.
5. Garnish with dill before serving.

31. Spinach Tomato Salad with Feta Cheese

Spinach Tomato Salad with Feta Cheese is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Total: PT20M · Yield: [‘5’, ‘5 bowls’]

This spinach tomato salad is a perfect vegetarian meal in the summers. It’s refreshing, super easy to make, and vibrant in flavors. It’s low-calorie, vegetarian, and gluten-free.

Ingredients

• 1/4 cup red wine vinegar
• 1/2 cup olive oil
• 2 cloves garlic (minced)
• 1 tbsp dijon mustard
• 1 tbsp honey
• 4 oz Feta cheese (crumbled)
• ½ red onion (sliced)
• 3 cups grape tomatoes (halved)
• 1/2 English cucumber (cubed)
• 4 cups spinach leaves (roughly chopped)
• 1/4 cup pumpkin seeds
• Salt & black pepper (to taste)

Instructions

1. Combine the dressing ingredients in a bowl. Give it a good whisk.
2. Add feta cheese, red onion, tomatoes, cucumber, spinach, pumpkin seeds, salt, and black pepper to a large bowl.
3. Toss them together. Pour in the dressing and toss some more.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.