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Lunch Meal Prep 5 Ways

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  • minutes
  • Serves

INGREDIENTS

2

boneless skinless chicken breasts

3

bell peppers, any color, sliced

1

large red onion, sliced

2 tbsp

olive oil

1 tbsp

taco seasoning

Salt

Pepper

1

jar salsa

3 cups

cooked brown rice, divided

1 can

black beans, drained and rinsed

1 can

corn

1 cup

shredded cheddar cheese

1

lime, sliced into wedges

Fresh cilantro to garnish

PREPARATION 1. Preheat oven to 400˚F (200˚C).

2

. Line a baking sheet with foil.

3

. Place the chicken, peppers, and onions onto the baking sheet and drizzle with oil.

4

. Sprinkle the taco seasoning evenly over both sides of the chicken breasts.

5

. Salt and pepper the peppers and onions, tossing to coat.

6

. Top each chicken breast with a generous pour of salsa.

7

. Bake in a preheated oven for 25 minutes.

8

. Rest chicken for 10 minutes, before slicing into strips.

9

. Add a base of brown rice to 4 food storage containers. Top each with a scoop of black beans, corn, additional salsa, cheddar cheese, cooked peppers and onions, and sliced chicken. Garnish with fresh cilantro and a lime wedge.

10

. Store in the refrigerator (and enjoy any extras immediately). Can be kept refrigerated for up to 4 days.

11

. Meal prep FTW! Enjoy!

4

Servings:

INGREDIENTS

Balsamic Soy Salmon

1/2 cup

soy sauce

1/2 cup

balsamic vinegar

1/4 cup

olive oil

2

garlic cloves, minced

2

salmon fillets

Garlic Paprika

1 tsp

paprika

1 tsp

garlic powder

1 tsp

onion powder

1 tsp

salt

1/2 tsp

pepper

2

salmon fillets

Vegetables

1

large carrot, thinly sliced on the bias

5 oz

green beans, ends trimmed

5 oz

asparagus, ends trimmed and chopped

1

medium yellow squash, chopped

Olive oil,

Salt,

Pepper,

PREPARATION

1

. In a square baking dish, combine the soy sauce, balsamic vinegar, oil, and garlic, and whisk to combine.

2

. Put 2 of the salmon fillets in the soy and balsamic mixture, making sure all sides are coated. Transfer to the refrigerator for 30 minutes, up to 2 hours.

3

. Preheat oven to broil on high.

4

. In a small bowl, mix together the paprika, garlic powder, onion powder, salt, and pepper.

5

. Evenly coat the remaining 2 salmon fillets with the spice rub.

6

. Place the salmon and vegetables on a baking tray lined with parchment paper.

7

. Drizzle olive oil and sprinkle salt and pepper to taste over the vegetables.

8

. Broil for 11 minutes per inch of salmon thickness.

9

. Divide the salmon and vegetables into 4 tupperwares, mix and matching the vegetables to your liking.

10

. Enjoy!

4

Servings:

INGREDIENTS12 ounces shredded chicken

2/3 cup

fat-free or low-fat plain Greek yogurt

1/2 cup

celery, finely chopped

1 1/2 tbsp

sweet relish

1 tbsp

Dijon mustard

1

scallion, thinly sliced

1 tsp

garlic powder

1/2 tsp

paprika

Salt,

Pepper,

4

leaves lettuce

20

cherry tomatoes

4

pita breads

PREPARATION

1

. In a bowl, mix all ingredients except for the pita, tomatoes, and lettuce.

2

. Portion the chicken salad into 4 containers

3

. Lay the lettuce on top of the chicken salad and add the tomatoes.

4

. Refrigerate up to 4 days.

5

. Serve inside a pita. (You can also toast your pita first for an added touch!)

6

. Enjoy!

4

Servings:

INGREDIENTS

Preferred cooking oil,

1 lb

boneless, skinless chicken breast, cubed

Salt,

Pepper,

1

lime, juiced

1/3 cup

cilantro, minced

Preferred cooking oil,

1

red bell pepper, diced

1/2

red onion, diced

2 cloves

garlic, minced

1

bag riced cauliflower

1 cup

steamed corn

1/2 tsp

chili powder, optional

1 can

black beans, rinsed and drained, optional

PREPARATION

1

. Heat preferred cooking oil in a large skillet over medium-high heat. Add chicken, season with salt and pepper, and cook until cooked through and no longer pink.

2

. Add lime juice and cilantro, and stir to combine. Remove chicken from pan, place on a plate, and set aside.

3

. Add a little more oil to pan if needed, then add red onion, bell pepper, and garlic. Stir to combine. Allow to cook until onion begins to turn transparent, stirring occasionally.

4

. Add riced cauliflower, corn, and chili powder. Cook until cauliflower is soft and remove from heat.

5

. Distribute chicken and cauliflower mixture evenly between 4 containers. This meal prep can be refrigerated for up to 4 days.

6

. Enjoy!

4

Servings:

INGREDIENTS

2

sweet potatoes

2

bunches of asparagus, ends trimmed

1 1/4 lb

chicken breast tenders

Olive oil

Salt,

Pepper,

For the balsamic glaze:

1/3 cup

balsamic vinegar

2 tbsp

white wine vinegar

5 tbsp

olive oil

1 tbsp

lemon juice

2

garlic cloves, minced

1/4 tsp

black pepper

1/2 tsp

salt