Food Prep for Healthy Lunches all week (Alanna Bray-Lougheed)

Base

• 1 ½ cups quinoa, brown rice OR 1 box whole wheat penne, rice noodles 
• 3 cups chopped assorted raw veggies (bell peppers, cucumber, broccoli, cauliflower, spinach, romaine lettuce, onion, tomato)
• 2 cups chopped starchy veggie (sweet potato, butternut squash)

Protein (pick any 1)

• 3 chicken breasts (or 5-10 chicken thighs) 
• 2 cans of tuna 
• 2 cans of chickpeas 
• 1 block of firm or super firm tofu 
• 5-10 hard boiled eggs

Toppings & Dressings 

• 2 tbsp chopped nuts or seeds
• Salt and pepper
• ¼ cup chopped parsley 
• ¼ cup cheese (shredded mozzarella, goat cheese, feta cheese)

Maple Dijon Dressing
2 tbsp olive oil
1 tbsp white wine vinegar
1 tsp. Dijon mustard
1 tsp. Maple syrup
Salt & pepper

• mix all ingredients together by shaking in a mason jar or whisking in a bowl

Tahini Goddess Dressing
2 tbsp tahini
1 tbsp apple cider vinegar
1 tsp honey 
½ lemon, juiced 
1 tsp dijon mustard 

• mix all ingredients together by shaking in a mason jar or whisking in a bowl

Asian Style Dressing & Dip 
1/4 cup peanut butter (can use almond or sunflower seed butter) 
1 tbsp lime juice 
1 tbsp rice vinegar (can use apple cider vinegar) 
1 tbsp soy sauce
1 tsp olive oil 
1 clove garlic, minced 
½ tsp. Minced fresh or powdered ginger
1 tbsp water, if needed to thin 

• mix all ingredients together by shaking in a mason jar or whisking in a bowl​

To Make: 

1. Cook grains/pasta as according to box instructions. When done, set aside in containers and let cool
2. Chop raw vegetables into bite size pieces. Set aside in containers or ziploc bags
3. Cut starchy vegetables into ½ inch cubes. Place on a parchment lined baking sheet and drizzle with 1 tbsp olive oil and season with salt and pepper. Bake in the oven for 30-45 minutes at 400 degrees fahrenheit
4. While roasting starchy veg., you can bake your chicken (if that is the protein source you have chosen), for 30-45 minutes at 400 degrees fahrenheit, or until you have reached an internal temperature of 165 degrees fahrenheit (use a kitchen thermometer if you have one!)
5. If you choose tuna or chickpeas, you can drain them from the can and leave as is or season how you want. Once done, place in a container for the fridge
6. If you choose tofu, slice into 1 inch size pieces. Place on a parchment lined baking sheet and drizzle with 1 tbsp olive oil. Season with garlic powder, salt, and pepper. Bake for 25 minutes at 400 degrees fahrenheit
7. If you choose eggs, place eggs in boiling water and boil for 7 minutes.
8. Once your chosen protein source is ready, place in a container and allow to cool before placing in the fridge
9. Now, you have all the components for healthy lunches throughout the week! Simply grab a bowl, and layer your ingredients how you wish. For example: place cooked grains in the bottom of a bowl, followed by some raw vegetables and cooked starchy vegetables. Top with your protein source and any additional toppings you desire (nuts, cheese, herbs, etc.). Finish by drizzling your chosen dressing over top.
10. Enjoy!!