5 Healthier Meal Prep Work Lunches

Warm Roasted Vegetable Harvest Couscous Salad

Warm roasted vegetable couscous salad filled with nourishing winter produce, protein from chickpeas, and a lovely apple cider maple tahini dressing. This beautiful harvest salad is easy to customize with sweet and savory garnishes, and makes the perfect seasonal lunch!

6 servings

Ingredients

For the roasted vegetables:

3 to 4 cups cubed butternut squash (or sub honeynut squash or sweet potato)

1 medium red onion, halved and thinly sliced

1 (15 ounce) can chickpeas, rinsed and drained

2 to 3 tablespoons extra-virgin olive oil

1 tablespoon pure maple syrup

1 teaspoon kosher salt

½ teaspoon ground turmeric

½ teaspoon coriander

½ teaspoon thyme

½ teaspoon garlic powder

½ teaspoon cumin

¼ teaspoon cayenne pepper (optional for a little kick)

Freshly ground black pepper

For the salad:

1 cup pearl couscous

1 ½ cups water

½ teaspoon kosher salt

1 bunch Tuscan kale, destemmed and finely chopped

¼ cup chopped fresh parsley

¼ cup chopped fresh cilantro

For the apple cider maple tahini dressing:

¼ cup extra virgin olive oil

3 tablespoons apple cider vinegar

2 tablespoons tahini

2 tablespoons pure maple syrup

1 clove garlic, grated

1 teaspoon dijon mustard

½ teaspoon kosher salt

Freshly ground black pepper

Toppings and garnish:

½ heaping cup dried cranberries or cherries (or sub chopped dates)

½ heaping cup roasted and salted pepitas (make sure to get them roasted and salted bc they have much more flavor!)

4 ounces feta (or sub goat cheese), crumbled

Freshly ground salt and black pepper, to taste

Instructions

1. Preheat the oven to 425 degrees F. Line a large baking sheet with parchment paper.

2. Roast the vegetables: Add the butternut squash, chickpeas and red onion to the prepared baking sheet and drizzle with olive oil and pure maple syrup. Sprinkle vegetables with the spices: salt, turmeric, coriander, thyme, garlic powder, cumin, cayenne pepper (if using), and a few grinds of black pepper. Use clean hands to toss the vegetables together until they are well-coated with spices, then spread out on the pan in a single layer. Roast in the oven for 25 to 30 minutes until vegetables are fork tender and chickpeas are crispy.

3. Prepare the couscous: While the veggies, cook the couscous. In a medium pot, add the water, couscous and salt and bring to a boil. Stir couscous, then reduce heat to low, cover, and cook for 8 to 10 minutes until all of the liquid is absorbed. Transfer to a large sieve and drain any excess liquid, then return back to the pot to keep warm.

4. Make the dressing: While the couscous cooks, make the dressing. In a medium bowl, add the olive oil, tahini, apple cider vinegar, maple syrup, garlic, dijon, and salt until well combined.

5. Transfer the couscous, chopped kale, parsley and cilantro to a large bowl and pour in half of the dressing. Use tongs to toss until dressing coats everything well, about 1 minute.

6. Assemble the salad: If you want to serve this ‘family style’ or on a platter: add the kale and couscous mixture to a large platter, top with the warm roasted vegetables, then garnish with cranberries (or cherries, or dates!), pepitas and feta.

7. Serve the salad: Divide into individual bowls and drizzle with remaining dressing and garnish with extra flaky salt and black pepper. Salad is delicious served warm or cold.

Notes

To make dairy free: Feel free to skip the feta.

To make gluten free: Skip the couscous and use quinoa instead. I suggest making 1 cup of quinoa according to the directions on the package.

Green Chile Chicken Burritos (freezer-friendly!)

Delicious freezer-friendly green chile chicken burritos loaded with veggies, protein, perfectly spiced potatoes, and a dash of salsa and cheese. Make the filling for these easy, healthy chicken burritos in just one skillet and freeze the extra burritos to enjoy quick, filling dinners for weeks to come!

8 servings

Ingredients

For the pepper mixture:

1 tablespoon olive oil

3 cloves garlic, minced

½ cup very finely diced yellow onion

½ cup very finely diced green bell pepper

½ cup very finely diced red bell pepper

½ cup very finely diced cilantro

1 jalapeno, seeded and finely diced

1 (4.5 ounce) can diced green chiles

For the chicken:

1 pound lean ground chicken (or turkey) 93%

2 teaspoons ground cumin

½ teaspoon salt

Freshly ground black pepper

For the potatoes:

1-2 tablespoons olive oil

2 ½ cups diced gold potatoes (½ inch diced)

½ teaspoon garlic powder

Add-ins:

½ cup your favorite salsa or enchilada sauce

1 ½ cup shredded Mexican blend cheese (or any kind of shredded cheese you’d like)

For the burritos:

8 burrito size tortillas (regular, whole wheat or gluten free)

Instructions

1. First make the recaito mixture: add olive oil to a large skillet or pot and place over medium heat. Add in garlic, diced onion, diced green and red bell pepper, cilantro, jalapeno and diced green chiles. Saute for 5 minutes or until onions and peppers become tender.

2. Cook the ground chicken: Next add in ground chicken to the same skillet and break apart the meat. The recaito mixture will naturally mix in with the chicken and that’s what we want! Sprinkle with cumin and salt and pepper and cook until chicken is fully cooked and no longer pink. Transfer mixture to a large bowl and set aside.

3. Cook the potatoes: In the same skillet or pot, add in another tablespoon of olive oil, diced potatoes, garlic powder and salt and pepper. Cook for about 10 minutes, stirring occasionally until potatoes are browned and tender. You may need to cover the potatoes with a lid and/or add a tablespoon of water to prevent them from burning. Once potatoes are done you can remove from heat and set aside.

4. Assemble the burritos: make sure you have slightly warm tortillas; it makes them easier to roll. You can warm them up for 10-20 seconds in the microwave before assembling. Lay out warm tortillas and evenly distribute chicken mixture and potatoes and about 3 tablespoons shredded cheese onto each tortilla. Next drizzle about a tablespoon of enchilada sauce or salsa in each. Tuck ends in, then roll up burritos.

5. To warm up: Place on a baking sheet in the oven at 350 degrees F for 5-10 minutes or simply microwave them for a minute or two. If you like to get them a little crispy on the outside, drizzle olive oil in a skillet and place over medium heat. Place burritos seam side down for a few minutes until they are golden brown, then flip and brown on final side. Serve with greek yogurt, salsa, avocado or hot sauce. Makes 8 burritos. Freezer instructions are in the notes.

Notes

These burritos are freezer-friendly. Simply wrap each burrito individually in plastic wrap, then in foil and place in the freezer. To reheat, remove foil and plastic wrap and microwave until warmed, about 2-3 minutes.

Vegetarian Chili

You won't believe there isn't any meat in this delicious vegetarian chili made with two kinds of beans, veggies, tender sweet potato and sweet corn. Perfectly spiced, thick and hearty, and easy to make on the stovetop or in your slow cooker!

6 servings

Ingredients

½ tablespoon olive oil

3 cloves garlic, minced

1 yellow onion, chopped

1 large carrot, diced

1 red bell pepper, diced

1 (4 ounce) can mild green chiles

1 medium to large sweet potato, peeled and cut into ½ inch cubes

2 1/2 tablespoons mild chili powder

1 tablespoon cumin

½ teaspoon dried oregano

¼ teaspoon garlic powder

¼ teaspoon paprika

¼ teaspoon cayenne pepper

¼ teaspoon salt

Freshly ground black pepper

1 (28 ounce) can crushed tomatoes (fire-roasted is great)

3/4 cup vegetarian broth (or water, plus more if it needs more liquid)

1 (15 ounce) can black beans, rinsed and drained

1 (15 ounce) can kidney beans, rinsed and drained

1 heaping cup frozen sweet corn

To garnish:

Tortilla chips

Lime wedge

Cheese

Avocado

Cilantro

Sour cream/greek yogurt

Instructions

1. Place oil in a large pot and place over medium high heat. Add in garlic, onion, diced carrot, red bell pepper, cubed sweet potatoes and green chiles; saute for 5-7 minutes, stirring frequently.

2. Next add in chili powder, cumin, oregano, garlic powder, paprika, cayenne pepper, salt and black pepper; stir for about 30 seconds.

3. Finally add in crushed tomatoes, broth/water, black beans, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary.

4. Garnish with anything you'd like. Makes 6 servings, about 1 1/2 cups each.

Notes

Feel free to make this in your slow cooker. If you do, I suggest reducing the broth/water and using only ¼ cup of broth total (instead of 3/4 cup).

To keep vegan: top with your favorite vegan cheese and/or vegan greek yogurt.

Chickpea Apple Broccoli Salad with

Honey Dijon Dressing

Healthy apple broccoli salad with chickpeas, dried cherries, carrots, pecans and fresh herbs. Toss everything together in a light honey dijon dressing to bring this salad together. Easy to make, great for lunch or parties and makes excellent leftovers!

4 servings

Ingredients

For the salad:

1 head broccoli, very finely chopped

1 (15 ounce) can of chickpeas, rinsed and drained

2 cups diced honeycrisp apples (from about 2 medium honeycrisp apples)

1 cup shredded carrots (or 1 cup matchstick cut carrots)

⅓ cup diced green onion

⅓ cup dried cherries

⅓ cup chopped pecans

½ cup chopped flat leaf parsley

For the dressing:

3 tablespoons olive oil

1 ½ tablespoons apple cider vinegar

1 tablespoon dijon mustard

½ tablespoon honey

1 clove of garlic, minced

Freshly ground salt and pepper, to taste

To garnish:

Extra cherries and pecans

Instructions

1. In a large bowl, add finely chopped broccoli, chickpeas, apples, carrots, green onion, dried cherries, pecans, and parsley. Set aside.

2. Make the dressing by whisking together the following ingredients in a small bowl: olive oil, apple cider vinegar, dijon mustard, honey, garlic, salt and pepper. Immediately drizzle over salad and toss to combine. 

3. Taste and add more salt and pepper, if necessary. Garnish with extra cherries and pecans and serve immediately or place in the fridge for later. Salad will keep well up to 5 days. Serves 4.

Notes

To make vegan: sub agave or maple syrup for the honey.

Jalapeño Coconut Curry Chicken Meatball Bowls

Flavorful jalapeño curry chicken meatballs with gorgeous veggies and a delicious, sweet and savory yellow coconut curry sauce. These protein-packed curry chicken meatball bowls are easy to make for the perfect weeknight meal!

4 servings

Ingredients

For the meatballs:

1 pound 93% lean ground chicken (or ground turkey)

1 egg

½ cup panko breadcrumbs

2 cloves garlic, finely minced

1 jalapeño, finely diced (seeds included)

¼ cup finely diced cilantro

¼ cup finely chopped basil

¼ cup finely diced green onion

½ teaspoon ground turmeric

½ teaspoon yellow curry powder

½ teaspoon cumin

¾ teaspoon kosher salt

For the veggies + coconut rice:

1 tablespoon virgin coconut oil

3 cloves garlic, finely minced

1 tablespoon freshly grated ginger

¼ cup sliced green onion (white part only)

2 medium carrots, sliced

12 oz green beans, ends trimmed and cut into roughly 2 inch long pieces

1 (15 oz) can light or full fat coconut milk

⅓ cup water

½ teaspoon salt, plus more to taste

1 cup jasmine white rice

1 large red bell pepper, julienned

For the yellow coconut curry sauce:

⅓ cup light or full fat coconut milk

¼ cup tahini

1 clove garlic, grated

1-2 teaspoons pure maple syrup, to sweeten

1 teaspoon yellow curry powder

½ tablespoon freshly grated ginger

½ teaspoon ground turmeric

¼ teaspoon red cayenne pepper

½ teaspoon salt

Freshly ground black pepper

To garnish:

Lime wedges

¼ cup chopped cilantro

¼ cup julienned basil

¼ cup sliced green onion (green part only)

Instructions

1. For the meatballs: Preheat the oven to 400 degrees F. Line a large baking sheet with parchment paper.

2. In a large bowl mix add all ingredients for the meatballs: ground turkey, egg, breadcrumbs, garlic, jalapeno, cilantro, basil, green onion, ground turmeric, yellow curry powder, cumin and salt. Use clean hands to mix together the turkey. Use a medium cookie scoop or your hands to gather the meatballs. Roll into balls and place on the prepared cookie sheet, 2 inches apart. You should end up with about 14-16 meatballs.

3. Bake for 15-20 minutes or until cooked through and the meat thermometer reads 165 degrees F. Set aside.

4. For the rice: Add coconut oil to a large deep skillet or pan and place over medium high heat. Once oil is hot, add in garlic, ginger, green onions (white part only), sliced carrots and green beans. Saute for 2 minutes, then add in coconut milk, water and salt. Bring to a simmer then stir in the rice. Immediately cover the pot, reduce heat to low and cook for 15-20 minutes.

5. After rice cooks, fluff with a fork, then gently fold in the red bell pepper. Cover again, turn off the heat and allow rice to continue steaming for 5 more minutes. Taste and season with more salt if desired.

6. For the sauce: While everything cooks, whisk together all ingredients for the curry sauce in a medium bowl until smooth.

7. To serve: Divide rice and veggies between bowls, then top with meatballs and drizzle the curry sauce over the top. Finish off with a squeeze of fresh lime and garnish with fresh cilantro, fresh basil and green onion.

Notes

To make gluten free: simply use gluten free bread crumbs or 2-3 tablespoons of coconut flour in place of the panko bread crumbs.

If you make any of these recipes be sure to leave a comment and a rating so I know how you liked it!