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Ingredients
Proteins
- 1 lb chicken thighs For cooking and meal prep
- 1 lb ground turkey Taco night option
- 1 cup tofu For a vegetarian option
- 4 large eggs For sandwiches or egg muffins
- 1 can tuna Quick backup protein
Carbs
- 2 cups rice As a base for rice bowls
- 4 pieces tortillas For wraps
- 1 package pasta For pasta salad
- 2 large potatoes For roasted potatoes
- 4 slices bread For sandwiches
Produce
- 2 pieces cucumbers For sides and salads
- 4 pieces carrots For snacks
- 2 pieces bell peppers For stir fry or snacks
- 1 cup cherry tomatoes For pasta salad
- 2 pieces apples For snacks or sides
Extras
- 8 oz hummus For dipping
- 4 oz cheese sticks For snacks
- 1 cup salsa For wraps and snacks
- 4 oz sunflower seed butter For sandwiches or snacks
- 1 bar granola For a quick snack
Instructions
- Cook one big protein, such as chicken thighs or turkey taco meat.
- Cook a base like rice or pasta.
- Wash and cut vegetables, including carrots, cucumbers, and bell peppers.
- Prepare one sauce or dip, such as ranch or hummus.
- Portion proteins, carbs, and veggies into lunch containers.
- Include a snack such as crackers, fruit, or a boiled egg.
- Mix and match components to prevent repetition.
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Tips & Notes:
Use leak-resistant containers to prevent soggy sandwiches. Hydration is key, so always include water bottles. Plan meals that can be prepped ahead to ease morning routines.