Set yourself up for a healthy week with this easy meal-prep lunch plan.
These delicious recipes fit our heart-healthy guidelines but can certainly be enjoyed by anyone and everyone.
In addition to perks like convenience and cost savings, prepping meals at home allows you to control ingredients.
And for those interested in following a heart-healthy diet, it can be key.
Select lean proteins
Including one or two protein sources per meal helps to prevent those dreaded midafternoon energy crashes.
For cooking and sauteing, try canola or avocado oils, which have higher smoke points.
Use extra-virgin olive oil for finishing sauces, like pesto and vinaigrettes.
Look for store-bought pesto made with olive oil, or use homemade.
Step 1: Roast vegetables
Cook a double batch ofRoasted Butternut Squash & Root Vegetables.
Set aside 4 cups for this week’s lunches.
Step 2: Prepare cauliflower gnocchi
Heat 1 tablespoon olive oil in a 10-inch nonstick skillet over medium heat.
Add 4 cups frozen cauliflower gnocchi and cook until browned, about 5 minutes.
Step 5: Assemble lunch containers
Divide the roasted vegetables among 4 single-serving containers (1 cup each).
Top each with 1 cup gnocchi and one-fourth of the white beans; stir gently to combine.
Seal and refrigerate for up to 4 days.
To reheat 1 serving, vent the lid and microwave on High until steaming, 212 to 3 minutes.
Toss with 1 portion of the pesto before serving.
Step 1: Cook chicken thighs
Prepare a double batch ofOven-Roasted Chicken Thighs.
Set aside to cool, then slice into bite-size pieces.
Step 2: Prepare vinaigrette
You’ll need 6 tablespoons ofBalsamic Vinaigrettefor this week’s lunches.
Measure 112 tablespoons vinaigrette into each of 4 small lidded single-serve containers and refrigerate.
Top each with one-fourth of the sliced chicken, 12 cup sliced strawberries and 1 tablespoon chopped walnuts.
Seal and refrigerate for up to 4 days.
Dress with the vinaigrette just before serving.
We’re cutting back on sodium-without sacrificing flavor-by using a bold salt-free seasoning blend and fresh cilantro.
Adding a little crumbled queso fresco at the end goes a long way here.
Step 1: Cook the squash
Cut a 212-to-3-pound spaghetti squash in half lengthwise and remove seeds.
Place the squash halves, cut-side down, in a microwave-safe dish and add 2 tablespoons water.
Step 2: Prepare the filling
Heat 112 teaspoons canola oil In a 10-inch nonstick skillet over medium.
Transfer to a plate and set aside.
Add the remaining 112 teaspoons oil to the pan; heat over medium heat.
Divide the spaghetti squash among 4 single-serving containers (1 cup each).
Seal the containers and refrigerate for up to 4 days.
To reheat, vent the lid and microwave on High until steaming, 212 to 3 minutes.
