Meal prep our favourite recipes for a stress-free week
Looking for an easy way to eat healthy all week long? Meal prep your lunches on a Sunday for a surefire way to get you eating the most nutritious meals, saving money and reducing stress. Here are 5 of our favourite packed lunches to bring to the office for a busy week ahead.
Asian Tofu Jar Salad
The perfect lunch box recipe, these salads not only look great but are super handy to bring into the office! Full of antioxidant packed veggies to help keep your skin healthy. Tons of fibre helps to ensure healthy digestion and keeps you feeling great from the inside out.
Time: 20 minutes
250 g firm tofu
100 g vermicelli noodles
100 g cherry tomatoes
150 g carrot
150 g red cabbage
1/2 dl fresh coriander (optional)
2 tbsp peanuts
2 dl baby spinach
2 tbsp soy sauce
2 tbsp sesame oil
2 tbsp lemon juice
1. Fill your kettle with water and bring to a boil.
2. Put a large frypan on medium high heat and add in coconut oil. Slice tofu in half lengthwise and add to the pan. Fry until crispy, about 5 mins per side. Remove from pan and place aside to cool.
3. Place noodles in a large bowl and pour over boiling water until completely covered. Set aside for 5 minutes until softened, then drain and rinse in cold water.
4. Slice cherry tomatoes in half, peel and grate carrot, thinly slice cabbage, roughly chop coriander and peanuts. Cut tofu into cubes.
5. In individual jars (or one big bowl), add vermicelli noodles, then layer cabbage, carrot, tomato, peanuts, coriander, tofu and spinach.
6. Make the dressing by combining lemon juice, sesame oil and soy sauce. Add dressing to the salad just before serving.
Quinoa Tabbouleh & Hummus
With lots of delicious mediterranean flavours, this is one of my favourite vegan salad bowls! Packed full of plant based protein with quinoa, hummus, spinach and sprouts. This recipe will make 2 – 3 servings. Serve with pita bread and extra hummus for dipping!
1. Cook quinoa according to packet instructions.
2. Meanwhile dice cucumber, halve cherry tomatoes and roughly chop parsley.
3. Once quinoa is cooked, rinse it under cold water to cool it. Drain and add to a large bowl with parsley, spinach, lemon juice and olive oil. Combine well and season with salt and pepper.
4. Serve quinoa tabbouleh topped with cucumber, cherry tomatoes, olives, hummus and sprouts.
Chickpea & Pea Sandwich with Cashew Sauce
Chickpeas & peas not only make a tasty sandwich filling, they are also packed full of vegan protein! Add on some spinach and sprouts for an extra protein boost. The cashew sauce is the perfect creamy addition to this sandwich.
Time: 20 minutes
2.5 dl cashews
1 garlic clove
1.75 dl water
1/4 tsp salt
1/4 tsp black pepper
230 g chickpeas
1/2 dl peas, thawed
8 slices rye bread
1/4 red onion
1 dl spinach
1 dl alfalfa sprouts
1. Place cashews in a small bowl and cover with boiling water. Leave to soak for 10 minutes.
2. Drain cashews from water and place in your food processor. Add in garlic and water, blend until smooth. Season with salt and pepper.
3. Place chickpeas in a large bowl and mash slightly so that you still have some texture in the mixture. Add in peas and 1/2 dl of the cashew sauce. Stir to combine well.
4. Lay out 4 slices of bread and spread a little cashew sauce onto each piece. Add chickpea mixture and top with slices of tomato and red onion, a few spinach leafs and a small handful of sprouts. Top it all of with a final slice of bread, pack it away for your lunch or enjoy right away!
Red Lentil Soup with Spinach & Lime
Not only are lentils full of fiber to keep you healthy and full of energy, but this dish is also full of detox spices like garlic, ginger and turmeric to help you care for your body from the inside out. The perfect dinner for a cozy evening or easy lunch at work!
Time: 30 minutes
1 red onion
2 garlic cloves
1 tbsp freshly grated ginger
1 tbsp coconut oil
2 tsp ground turmeric
1 tsp ground cumin
1 tsp ground cinnamon
3.5 dl red lentils
1 L vegetable stock
400 g coconut milk
4 dl spinach
2 tbsp lime juice
1. Peel and dice the onion, mince the garlic and grate the ginger. Place a large frypan on medium heat and add coconut oil. Fry onion and garlic for 5 minutes. Add the ginger, turmeric, cumin and cinnamon, fry for a further 2 minutes until fragrant.
2. Add red lentils and vegetable stock, bring to a boil and then let simmer for 20 minutes.
3. Pour in coconut milk and let simmer for a further 5 minutes, then stir in the spinach and lime juice. Season with salt and pepper.
4. Optional: serve soup topped with fresh coriander (cilantro), pumpkin seeds and a lime wedge.
Green Pea Bowl
Health in a bowl! Black rice, rich in fibre and antioxidants, helps to balance your blood sugar and maintain even energy throughout the day. Feel fresh thanks to the delicious pea dip with refreshing mint leaves and endlessly healthy beetroot.
Time: 30 minutes
4 dl black rice
200 g frozen green peas, thawed
200 g edamame beans, thawed
1 pot fresh mint leaves
1 pot fresh parsley
1 tbsp olive oil
200 g salad mix
3 scallions, chopped
3 st beetroots, curled or grated
50 g sunflower shoots
200 g feta cheese
1. Boil rice according to instructions on bag or box.
2. Blend green peas and edamame beans together with mint leaves, parsley, and olive oil to a creamy dip. Salt to taste.
3. Portion out the salad mix in bowls, top off with rice, beetroots, scallions, sunflower shoots, the lovely pea dip, and crumbled feta cheese.
Looking for awesome recipe ideas personalised just for you? Ask your employer to offer HOLISTAL!