5 Easy And Healthy Meal Prep Lunch Ideas Recipes

Get lunch sorted for the whole week by making these easy meal prep ideas on Sunday. Not only are they more healthy for you than the work canteen, but theyll save you money, too.

The ingredient of 5 Easy And Healthy Meal Prep Lunch Ideas Recipes

• 1 1 2 tbsp salt reduced soy sauce
• 1 1 2 tbsp mirin
• 2 tsp finely grated fresh ginger
• 2 tsp sesame oil
• 300g chicken breast fillet
• 400g peeled pumpkin cut into 2cm pieces
• 2 zucchini cut into 2cm pieces
• 2 small red capsicums seeded cut into 2cm pieces
• 250g broccoli cut into small florets
• 125g pkt microwave sunrice supergrains multigrain blend
• 30g baby rocket and spinach leaves
• 45g wholegrain wrap
• 1 4 avocado mashed
• 15g baby rocket and spinach leaves
• 125g pkt microwave brown rice
• 125g can corn kernels drained
• hot chilli sauce optional
• 125g can coles chickpeas drained rinsed
• 1 4 avocado coarsely chopped
• 30g baby rocket and spinach leaves
• 2 tsp lemon juice
• 2 tsp extra virgin olive oil
• 45g wholegrain wrap cut into quarters optional
• 95g tuna in olive oil drained flaked
• 30g baby rocket and spinach leaves
• 2 tsp lemon juice
• 2 tsp extra virgin olive oil
• 2 tsp seed mix sunflower seeds and pepitas

The Instruction of 5 easy and healthy meal prep lunch ideas recipes

• preheat oven to 200c 180c fan forced line 2 baking trays with baking paper
• place chicken pumpkin zucchini and capsicum on a lined tray spray chicken and all vegetables lightly with olive oil drizzle 1 tablespoon of the soy mixture over the chicken breast reserve remaining soy mixture see tip bake for 20 25 minutes or until chicken is cooked through and vegetables are golden and tender place broccoli on the other lined tray spray lightly with oil add to the oven for the last 5 minutes of baking time
• set vegetables and chicken aside to cool before placing in airtight containers and chilling until required
• for the soy and ginger chicken rice bowl heat the rice following packet directions place rice in a large bowl add 70g sliced cooked chicken breast 1 cup roasted vegetables and the rocket and spinach leaves drizzle with 1 tbs of the reserved soy dressing
• for the chicken and avocado wrap spread the avocado over the wrap top with 60g sliced cooked chicken breast 3 4 cup roasted vegetables pumpkin zucchini and capsicum and rocket and spinach leaves wrap to enclose filling
• for the chicken u2018friedu2019 rice combine the brown rice with 50g cooked chicken breast diced 3 4 cup roasted vegetables broccoli and capsicum and 125g tin corn kernels drained in a microwave safe bowl add 1 tbs reserved soy dressing and stir to combine cover and heat in microwave on high 100 for 1 1 2 minutes or until warmed serve with a drizzle hot chilli sauce if you like
• for the loaded chickpea salad combine chickpeas 1 cup roasted vegetables avocado and rocket and spinach leaves in a bowl drizzle with lemon juice and olive oil serve with a wholegrain wrap if you like
• for the super veg tuna salad combine tuna 1 1 2 cups roasted vegetables and rocket and spinach leaves in a bowl drizzle with lemon juice and olive oil sprinkle with seed mix

Nutritions of 5 Easy And Healthy Meal Prep Lunch Ideas Recipes

fatContent: n a
saturatedFatContent: n a
carbohydrateContent: n a
sugarContent: n a
fibreContent: n a
proteinContent: n a
cholesterolContent: n a
sodiumContent: n a

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