Prepare Seven Healthy Lunches For The Week

Emily Roemmich on Apr 21 2015

My last meal prepping blog post was one of the most popular on the Litehouse blog and on Pinterest, so I decided to meal prep again by creating this formula to prepare seven healthy lunches for the week. I love the feeling of looking in the fridge at the beginning of the week and seeing all of the healthy meals prepared for me because often times I turn to unhealthy convenience foods during lunch time if I’m busy or don’t feel like making lunch.

I don’t count calories, follow any fad diets or ban any foods. I try to eat everything in moderation and focus on whole and fresh foods. Sweet potatoes are one of my favorite foods because they taste delicious, fill you up and offer a ton of nutritional value including Vitamin A, fiber potassium, beta-carotene among others. Quinoa has become popular for very good reason. This tiny seed provides vitamins, fiber and protein. Sweet potatoes combined with quinoa makes a healthful, filling lunch. I like to eat these sweet potato and quinoa patties over some greens with a little Opa by Litehouse Jalapeno Ranch Greek Yogurt dressing (The OPA by Litehouse Greek Yogurt dressing line has 60% fewer calories than regular dressing)!

 

I use the Litehouse herbs to add flavor in almost every recipe I make. This lemon-ginger chicken marinade is simple and packs flavor. I like to grill the chicken and put it over brown rice with greens. In this recipe, there is 4 cups of greens mixed in with each serving of brown rice. I purchased a bag of spinach, bok choy and green chard, which makes really things easy, but you can use any combination of greens you like.

 

Chickpeas a.k.a garbanzo beans are what is used to make hummus. These beans are a good source of protein, fiber and other vitamins. This chickpea, avocado and chicken wrap is extremely filling. I even recommend making 4-6 smaller portions instead of two large portions if you want to have smaller meals throughout the day. In order to prevent the wrap from becoming soggy during the week, store the chickpea filling in a separate container and only make the wrap when you are ready to eat it.

 I am really enjoying eating these lunches throughout the week. I can’t wait to get my grill fired up next week in the beautiful spring weather and prep the other week of meals! Let us know how your meal prepping and lunches turned out! 

Prepare Seven Healthy Lunches For The Week

Serves 1 | Finish in 1 hour 30 minutes
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Here are seven healthy meals you can prep in one day for the rest of the week. Meal prepping allows you to save money and eat healthy!

Ingredients

Sweet Potato and Quinoa Patties:

Lemon-Ginger Chicken Over Brown Rice and Sautéed Greens:

  • 2 boneless skinless chicken breasts
  • 1 cup brown rice
  • 8 cups greens
  • 2 ½ cups water
  • 2 Tbls Extra Virgin Olive Oil
  • 2 Tbls Litehouse Instantly Fresh Red Onions
  • For the Chicken Marinade:
    • 3 Tbls Litehouse Instantly Fresh Ginger
    • 1 lemon
    • 3 Tbls Extra Virgin Olive Oil
    • salt and pepper

Chicken, Avocado and Chickpea Wrap:

  • 1 boneless skinless chicken breast 
  • 2 wraps or tortillas of your choice
  • 1 can rinsed and drained chickpeas
  • 1 avocado
  • 2 cups of assorted veggies
  • ½ cup Opadipity by Litehouse Greek Yogurt Ranch Dip
  • Salt and pepper

Directions

1. Place the 3 chicken breasts, juice of one lemon, ginger, extra virgin olive oil and salt and pepper and place all of the ingredients in a Ziploc bag and leave in the fridge to marinate while you are prepping the rest of the food.

2. Heat the olive oil in a saucepan over medium heat. Add 8 cups of greens (I used a combination of spinach, bok choy and green chard). Add the Litehouse Instantly Fresh Red Onion. Cover for 2-3 minutes until greens cook slightly. Sauté for 2-3 more minutes. Add 2 ½ cups water and bring to a boil. Add the one-cup of brown rice and stir. Reduce heat and simmer, covered, for 30-35 minutes or until water is absorbed. Remove from heat and let sit for five minutes. Fluff with a fork.

3. Meanwhile, prepare quinoa according to package directions.

4. Meanwhile, pierce the sweet potatoes with a fork several times and microwave in 3-minute intervals until slightly soft and cooked through. You can also cook in the oven for 45 minutes at a 400 degree oven.

5. Cook the marinated chicken breasts on the grill or on a grill pan on the stove until they reach 165 degrees internal temperature. Let rest.

6. Rinse and drain the chickpeas and place in a bowl with the avocado. Smash the chickpeas and avocado together with a fork. Add 1 chicken breast (diced) to the mixture with a sprinkle of salt and pepper. Add ¼ cup Oppadipity by Litehouse Greek Yogurt Ranch dip and mix together. Divide the mixture and spread on two tortillas or wraps and roll up.

7. Take the skin off of the cooked sweet potatoes and place them in a bowl. Mash. Add 2 cups cooked quinoa, breadcrumbs, egg and salt and pepper and mix together. Form 6 patties and cook 20 minutes on a baking sheet in a 425 degree heated oven, flipping half way through.

8. Prepare seven containers for the lunches. Divide the brown rice into two separate containers. Top with one chicken breast each.

9. Place the two wraps in separate containers with 2 cups of your favorite fresh veggies. Serve with 2 Tbls of Oppadipity by Litehouse Greek Yogurt Ranch Dip.

10. Place about 2 ½ cups of your favorite greens in three separate containers. Top with two sweet potato and quinoa patties and serve along side 2 Tbls of the Opa by Litehouse Jalapeno Ranch Greek Yogurt dressing.
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