A Month’s Worth Of Easy lean Weekday Lunches

Making your own lunch allows you to control the quality of ingredients, portion control, and monitor your macros, fat, protein, or whatever you might be focusing on. Let us help you with take-along lunches so that you can fuel yourself throughout the day. There are vegan and vegetarian options, ones you can heat up, and others that you eat on-the-go. We even have a meal-prep bowl that is completely made with 4 convenience ingredients! Here’s to your health!

Avocado Green Goddess Veggie Sandwich

Photo credit Dédé Wilson.

Vegan and looking for a hearty, nutritious lunch? Our Vegan Avocado Green Goddess Veggie Sandwich entices visually, and then deeply satisfies with flavor and texture. LOFO sourdough bread layered with our Vegan Avocado Green Goddess Dressing, alfalfa sprouts, cucumber, arugula and the option of vegan cheese. Get the recipe.

Mason Jar Salads

Photo credit Dédé Wilson.

“Mason” jars are glass, and might not b the best choice for the kids, but you can use any con trainer you like. The idea is to layer proteins, vegetables, fresh herbs, legumes, cheese – any and everything that you might use at the salad bar. Choose your favorite jar and follow our suggestions for satisfying, creative main dish salads. We like to pack dressing separately. Get the recipe.

Baja Tempeh Taco Salad

Photo credit Ayten Salahi.

Our plant-based Baja Tempeh Taco Salad features spicy, seasoned tempeh as the star of the show, but it doesn’t stop there! In addition to cumin, cayenne, smoked paprika and oregano tempered with maple syrup and soy sauce we have a fresh crunchy salad with arugulacilantrocabbage and pepitas. More texture and flavor from nutritional yeast and tortilla chips top everything off with a garlicky lime dressing. Get the recipe.

Vegan Chickpea Salad

Photo credit Dédé Wilson.

Chickpeas are full of fiber and protein and can be made into more than just hummus! Here they are kept whole and combined with diced vegetables in creamy dressing. Get the recipe for Chickpea Salad.

Gluten Free Fusilli Pasta Salad with Chickpeas & Feta

Photo credit Dédé Wilson.

The combination of pasta and chickpeas means that this is an especially hearty dish. It is quite the complete experience with the juicy tomatoes, peppers and cucumbers. Speaking of cucumbers, I like the small Persian style cukes as their skin is tender – no need to peel – and they are practically seedless. Get the recipe.

Tofu Salad

Photo credit Dédé Wilson.

Tofu Salad is easy, protein packed and versatile enough to serve as a sandwich filling, on a bed of greens or just scoop up with something crunchy of your choice, like crackers, corn chips or pretzels. A little mayonnaise, Dijon mustard, a spritz of lemon juice, salt and pepper, chopped carrot, celery and scallion greens and lunch is ready! The only trick is that you have to freeze the tofu overnight, so plan ahead. Full explanation below. Get the recipe.

The BEST Summer Rolls

Photo credit Dédé Wilson.

Our Summer Rolls recipe is dairy-free and gluten-free, and can be stuffed with shrimp, or kept vegan with tofu. Rice vermicelli, cilantro, mint, lettuce, cucumber, scallion, cabbage – and our very own special pickled carrot that come together in a flash. The recipe has links for our homemade Sweet Chili Sauce, and also our peanut butter and ginger based Hoisin. Get the recipe for The BEST Summer Rolls.

Tuna Macaroni Salad

Photo credit Dédé Wilson.

A mash up of classic macaroni salad – with tuna added! Protein and pasta with a creamy dressing. A family favorite. Get the recipe.

Ground Turkey Meal Prep Bowl Recipe (4 Trader Joe’s Ingredients)

Photo credit: Emily Dingmann.

Looking for some trader joe’s meal prep ideas? This ground turkey meal prep bowl recipe is so EASY + HEALTHY and takes just 20 minutes to make!

When it comes to meal prep ideas, I have some criteria: FAST. EASY. HEALTHY. Because isn’t that the point of meal prep? To essentially batch cook meals that are made with nutritious ingredients (like this turkey and quinoa meal prep!) so that you can nourish yourself well throughout the week when life is a bit busy. Get the recipe.

Buffalo Chicken Spring Rolls

Photo credit: Brianne Izzo.

Buffalo Chicken Spring Rolls are the perfect gluten free appetizers to make when you want easy, healthy finger foods with loads of flavor! My favorite way to add a little kick is with my favorite hot sauce. So for the perfect mix of hot and cool in a fun appetizer or light dinner recipe, roll up a batch of Buffalo Chicken Spring Rolls.

Italian Instant Pot Chicken Stew Recipe

Photo credit: Emily Dingmann.

Short on time but want to make a nutritious and comforting stew? This Instant Pot chicken stew recipe needs to happen! Italian chicken stew takes just 10 minutes to prep and combines simple, everyday ingredients like mirepoix (onions, celery, and carrots), tender chunks of chicken thighs, crushed tomatoes, garbanzo beans, and Italian seasoning. Let the pressure cooker do its work and you’ll have a Instant Pot chicken thigh stew that’s full of flavor (and it’s even better the next day!).

Serve this simple chicken stew recipe with a slice of garlic bread and a simple green salad or air fryer broccoli and cauliflower to round it out as the calories are a little low for a full meal. It’s a must for colder months when you need a hearty stew! Get the recipe.

Italian Chicken Wrap Recipe

Photo credit: Gracious Pantry.

If you love wraps, this healthy Italian chicken wrap is definitely a delicious option for your meal prep, for an easy lunch or dinner.

This quick, easy, and healthy recipe is great for lunch or dinner. With fresh vegetables, sun-dried tomatoes, and sliced chicken, it’s a healthy choice for any meal of the day, especially lunch! Get the recipe.

Thai Peanut Chicken Wraps

Photo credit: Gracious Pantry.

These quick and easy, Thai peanut chicken wraps are made with a delicious peanut sauce and lots of fresh vegetables for a wonderful Thai-inspired chicken wrap.

If you love wraps like I do, this is a great recipe to take for lunch or enjoy for dinner. It has Thai-inspired flavors and is quite adjustable to your tastes. Get the recipe.

Chicken & Rice Salad with Fresh Basil and Lemon

Photo credit: Sharon Rhodes.

This Chicken and Rice Salad with Fresh Basil and Lemon is a refreshing and flavorful recipe that combines tender chicken, hearty rice, and fragrant basil with a tangy lemon dressing. It is easy to make and perfect for a light lunch or dinner. Get the recipe.

Vegan Buddha Bowl

Photo credit: Sharon Rhodes.

This Vegan Buddha Bowl recipe features the most luscious lemon tahini dressing. It is a delicious gluten-free grain bowl with a rainbow of vegetables. Perfect for healthy meal prep. Get the recipe.

Mediterranean Bean Salad

Photo credit: Shannon Emery.

With fresh produce and simple ingredients, this Mediterranean bean salad is a satisfying and filling salad that should definitely be served at your next outdoor bbq and picnic. Serve with grilled chicken, fish, or shrimp, or simply enjoy as a quick and easy go-to lunch! Get the recipe.

Greek Rice Bowls

Photo credit: Emily Dingmann.

Meet your newest meal prep recipe: Greek chicken rice bowls! These Greek rice bowls are the perfect make-ahead meal to eat alllllllll week long.

They are made with a base of rice (hence the rice bowl recipe name!) and topped with Greekish seasoned chicken and vegetables. Everything’s finished with a sprinkle of feta and a fresh squeeze of lemon juice. Get the recipe.

Photo credit: Alexandra Caspero.

I make this vegan egg salad at least once a month and it’s one of my favorite sandwich fillings. I actually like it much more than traditional egg salad as I think that egg yolks with mayo tastes almost mealy. Not so with this tofu egg salad! It really is the best. Get the recipe for Vegan Egg Salad.

Vegan Curry Tempeh Salad Wrap

Photo credit: Alexandra Caspero.

Vegan Curry Tempeh Salad Wrap! This plant-based sandwich is SO good! Curried tempeh salad with raisins, sunflower seeds, carrots, celery and more. So good, a must try, perfect for packed lunches. Get the recipe for Vegan Curry Tempeh Salad Wrap.

Ultimate High Protein Vegan Caesar Salad

Photo credit: Alexandra Caspero.

Are you ready for the ultimate high protein vegan Caesar salad? The one that’s covered in a creamy, vegan Caesar dressing and topped with crispy tempeh bacon bits, crispy chickpea croutons and homemade vegan parmesan cheese. Get the recipe for Vegan Caesar Salad.

Rotisserie Chicken: A Versatile Ingredient For 20 Quick And Easy Meals

Rotisserie chicken.
Image credit New Africa via Shutterstock.

Rotisserie chicken is not just a convenient grab-and-go option; it’s a culinary asset waiting to boost your meals to new heights. Whether you’re pressed for time on a busy weeknight, or seeking inspiration for creative dishes, the humble rotisserie chicken can be the magic ingredient that transforms your time in the kitchen. Here are 20 tantalizing recipes showcasing the versatility of rotisserie chicken. From pot pies to several chicken salads (simple and fancy), to lasagna, enchiladas, twice-baked stuffed potatoes and more. Click here for recipes.

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  • Dede Wilson

    Dédé Wilson is a journalist with over 17 cookbooks to her name and is the co-founder and managing partner of the digital media partnership Shift Works Partners LLC, currently publishing through two online media brands, FODMAP Everyday® and The Queen Zone.

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