Quick Healthy Lunch Plan

Salad Prep

Eating healthy meals can be difficult and I feel like it requires lots of prepping.  Sometimes I just wish I could grab something quick that was healthy. So what I make my lunches for the week ahead of time. I spend an hour on Sunday prepping and then lunch is ready for the week, so yes you do have to plan ahead a little but just once and then your set for the week. You have all the parts to your lunch in the fridge, I keep them all in different jars and then each day spoon out what I want into my lunch box and I’m set. This way I can have more of what I feel like each day and mix and match so each day feels different.

Preparing for the week ahead is the way to ensure you are getting a rainbow of nutrients in your diet. All these ingredients are packed full of flavor and are excellent sources of nourishment.

Salad Prep

Salad Prep

Quick healthy lunch plan

Total Time: 1 hour

Yield: 5-7 meals for 1 person

Ingredients

  • Roasted veggies
  • 4 cups of chopped veggies – choice is yours on type of veggies.
  • Sweet potato, Carrots, Courgette, Red pepper, Pumpkin
  • Quinoa
  • 1 cup dried quinoa
  • Pinch Salt and Pepper
  • Israeli Salad
  • 1 cup diced cherry tomatoes
  • 1 cup diced cucumber
  • ½ cup chopped parsley
  • 5 tbs hemp seeds
  • 2 tbs lemon juice
  • 1 tbs olive oil
  • pinch salt
  • Carrot Salad
  • 3 medium carrots (1½ cup grated)
  • 3 tsp lemon juice
  • 2 tsp grated ginger
  • 2 tsp olive oil
  • 1½ tsp apple cider vinegar
  • Dressing
  • ¼ cup orange juice
  • 2 tbs lemon juice
  • 1 tbs apple cider vinegar
  • Grind pepper
  • ¼-1/2 tsp acai powder
  • ¼ tsp fresh ginger grated
  • or a simple olive oil and lemon dressing.
  • Other
  • Dark Leafy Greens
  • 1 tin of black beans or other beans
  • Slices of radishes
  • Nuts Seeds
  • Avocados
  • Sauerkraut (see my recipe for this)
  • Hummus (see my recipe for this)

Method

  1. Preheat the oven to 400 degrees
  2. Chop your roasting veggies into desired size aim for bite sized pieces.
  3. Coat them with 1-2 tbs of coconut oil and place on a baking tray and into the oven.
  4. Veggies will take between 20minutes to 40 minutes depending on type and size. Give the tray a shake half way through and toss the veggies around to evenly cook.
  5. While the veggies cook make the cook the quinoa. Rinse quinoa (even soak overnight) cook in 2 cups water, bring to the boil and cook for 15 minutes until all the water has absorbed.
  6. Remove from heat and let sit for 5 minutes with lid on. Season with salt and pepper.
  7. Then turn to the Israeli Salad, dice the tomatoes and cucumber into 1cm cubed pieces, finely chop the parsley and mix all the ingredients together in a bowl.
  8. For the carrot salad, peel and grate the carrots, peel and finely grate (zest) the ginger. Mix all the ingredients together.
  9. Dressing, mix all the ingredients together.
  10. Now place all the pre made yummies into glass containers and in the fridge.

Serving ideas:
* You can make it all go further by adding an egg or fish on top of your salads.
* Great with some Bread or Falafels
* 1 portion of my Quick Hummus – click on link for recipe
* 1 jar Sauerkraut – click on link for recipe – needs to be made 4 days in advance.

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Salad Prep

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