17 3-Step Lunches to Make Ahead This Week

17 3-Step Lunches to Make Ahead This Week

Make Your Week a Bit Easier

Are you tired of scrambling to come up with healthy lunch ideas every day? Do you wish you had more time to focus on your work or personal life? Look no further! In this article, we’ll show you 17 delicious and easy-to-make lunch recipes that can be prepared in just 3 steps. These meals are perfect for meal prep, and can be customized to suit your dietary needs and preferences.

Step 1: Prep the Ingredients

The first step in making these lunches is to prep the ingredients. This can be as simple as chopping vegetables, cooking proteins, and assembling the ingredients in a container. We’ve included a list of ingredients for each recipe below, so you can easily see what you’ll need to prep.

Step 2: Assemble the Lunch

Once you’ve prepped the ingredients, it’s time to assemble the lunch. This is where you can get creative and add your own personal touches. We’ve included some suggestions for toppings and sides to help you customize your meal.

Step 3: Refrigerate and Serve

The final step is to refrigerate the lunch and serve it when you’re ready. These meals can be stored in the fridge for up to 3 days, making them perfect for meal prep.

Recipe 1: Mashed Chickpea Salad with Dill & Capers

• 1 can chickpeas, drained and rinsed
• 1/4 cup mayonnaise
• 1 tablespoon chopped fresh dill
• 1 tablespoon chopped fresh capers
• Salt and pepper to taste

Assemble the salad by mixing the chickpeas, mayonnaise, dill, and capers in a bowl. Refrigerate for at least 30 minutes to allow the flavors to meld.

Recipe 2: Stuffed Cabbage Soup

• 1 head cabbage, chopped
• 1 can diced tomatoes
• 1 can kidney beans, drained and rinsed
• 1 tablespoon olive oil
• Salt and pepper to taste

Assemble the soup by sautéing the cabbage and onions in olive oil until tender. Add the diced tomatoes, kidney beans, and chicken broth, and simmer until the cabbage is soft. Refrigerate for at least 30 minutes to allow the flavors to meld.

Recipe 3: Broccoli-Cranberry Salad

• 3 cups broccoli florets
• 1 cup cranberries, chopped
• 1/4 cup mayonnaise
• 1 tablespoon chopped fresh parsley
• Salt and pepper to taste

Assemble the salad by mixing the broccoli, cranberries, mayonnaise, and parsley in a bowl. Refrigerate for at least 30 minutes to allow the flavors to meld.

Recipe 4: Walnut Pesto Pasta Salad

• 8 oz pasta, cooked and cooled
• 1/4 cup pesto
• 1/4 cup chopped walnuts
• 1 cup cherry tomatoes, halved
• Salt and pepper to taste

Assemble the salad by mixing the pasta, pesto, walnuts, and cherry tomatoes in a bowl. Refrigerate for at least 30 minutes to allow the flavors to meld.

Recipe 5: Falafel Tabbouleh Bowls with Tzatziki

• 1 cup cooked falafel
• 1 cup tabbouleh
• 1/4 cup tzatziki sauce
• Salt and pepper to taste

Assemble the bowls by placing the falafel, tabbouleh, and tzatziki sauce in a bowl. Refrigerate for at least 30 minutes to allow the flavors to meld.

Recipe 6: Teriyaki Tofu Rice Bowls

• 1 cup cooked tofu
• 1 cup cooked rice
• 1/4 cup teriyaki sauce
• Salt and pepper to taste

Assemble the bowls by placing the tofu, rice, and teriyaki sauce in a bowl. Refrigerate for at least 30 minutes to allow the flavors to meld.

Recipe 7: Cucumber Pasta Salad

• 8 oz pasta, cooked and cooled
• 1/4 cup chopped cucumber
• 1/4 cup chopped red bell pepper
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste

Assemble the salad by mixing the pasta, cucumber, red bell pepper, and parsley in a bowl. Refrigerate for at least 30 minutes to allow the flavors to meld.

Recipe 8: Brussels Sprouts Salad with Crunchy Chickpeas

• 1 cup cooked Brussels sprouts
• 1/4 cup crunchy chickpeas
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste

Assemble the salad by mixing the Brussels sprouts, crunchy chickpeas, red onion, and parsley in a bowl. Refrigerate for at least 30 minutes to allow the flavors to meld.

Recipe 9: Chopped Salad with Sriracha Tofu & Peanut Dressing

• 2 cups chopped mixed greens
• 1/2 cup cooked tofu
• 1/4 cup chopped peanuts
• 1/4 cup chopped scallions
• 2 tablespoons peanut dressing
• 1 tablespoon sriracha sauce
• Salt and pepper to taste

Assemble the salad by mixing the mixed greens, tofu, peanuts, scallions, peanut dressing, and sriracha sauce in a bowl. Refrigerate for at least 30 minutes to allow the flavors to meld.

Recipe 10: Chopped Salad with Chicken & Avocado-Buttermilk Dressing

• 2 cups chopped mixed greens
• 1/2 cup cooked chicken
• 1/4 cup chopped avocado
• 1/4 cup chopped red bell pepper
• 2 tablespoons buttermilk dressing
• 1 tablespoon chopped fresh parsley
• Salt and pepper to taste

Assemble the salad by mixing the mixed greens, chicken, avocado, red bell pepper, buttermilk dressing, and parsley in a bowl. Refrigerate for at least 30 minutes to allow the flavors to meld.

Recipe 11: Chopped Rainbow Salad Bowls with Peanut Sauce

• 2 cups chopped mixed greens
• 1 cup cooked quinoa
• 1/4 cup chopped roasted sweet potatoes
• 1/4 cup chopped roasted Brussels sprouts
• 1/4 cup chopped peanuts
• 2 tablespoons peanut sauce
• Salt and pepper to taste

Assemble the bowls by placing the mixed greens, quinoa, sweet potatoes, Brussels sprouts, peanuts, and peanut sauce in a bowl. Refrigerate for at least 30 minutes to allow the flavors to meld.

Recipe 12: Quinoa Deli Salad

• 1 cup cooked quinoa
• 1 cup chopped mixed greens
• 1/4 cup chopped cucumber
• 1/4 cup chopped red bell pepper
• 1/4 cup chopped cherry tomatoes
• 2 tablespoons vinaigrette
• Salt and pepper to taste

Assemble the salad by mixing the quinoa, mixed greens, cucumber, red bell pepper, cherry tomatoes, and vinaigrette in a bowl. Refrigerate for at least 30 minutes to allow the flavors to meld.

Recipe 13: Zucchini Noodle Bowls with Chicken Sausage & Pesto

• 1 cup cooked zucchini noodles
• 1/2 cup cooked chicken sausage
• 1/4 cup pesto
• Salt and pepper to taste

Assemble the bowls by placing the zucchini noodles, chicken sausage, and pesto in a bowl. Refrigerate for at least 30 minutes to allow the flavors to meld.

Recipe 14: Chickpea Salad with Lemon-Tahini Dressing

• 1 can chickpeas, drained and rinsed
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 2 tablespoons lemon juice
• 1 tablespoon tahini
• Salt and pepper to taste

Assemble the salad by mixing the chickpeas, parsley, mint, lemon juice, and tahini in a bowl. Refrigerate for at least 30 minutes to allow the flavors to meld.

Recipe 15: Roasted Vegetable Salad

• 2 cups roasted mixed vegetables (such as broccoli, cauliflower, and carrots)
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 2 tablespoons vinaigrette
• Salt and pepper to taste

Assemble the salad by mixing the roasted vegetables, parsley, mint, and vinaigrette in a bowl. Refrigerate for at least 30 minutes to allow the flavors to meld.

Recipe 16: Quinoa and Black Bean Salad

• 1 cup cooked quinoa
• 1 cup cooked black beans
• 1/4 cup chopped red bell pepper
• 1/4 cup chopped fresh cilantro
• 2 tablespoons lime juice
• Salt and pepper to taste

Assemble the salad by mixing the quinoa, black beans, red bell pepper, cilantro, and lime juice in a bowl. Refrigerate for at least 30 minutes to allow the flavors to meld.

Recipe 17: Chopped Salad with Grilled Chicken & Balsamic Vinaigrette

• 2 cups chopped mixed greens
• 1/2 cup cooked grilled chicken
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 2 tablespoons balsamic vinaigrette
• Salt and pepper to taste

Assemble the salad by mixing the mixed greens, grilled chicken, red onion, parsley, and balsamic vinaigrette in a bowl. Refrigerate for at least 30 minutes to allow the flavors to meld.

Conclusion

These 17 3-step lunch recipes are perfect for meal prep and can be customized to suit your dietary needs and preferences. Whether you’re looking for something light and refreshing or hearty and filling, there’s something on this list for everyone. So go ahead, get creative, and start making your own delicious lunches!

FAQs

Q: What are some tips for meal prep?
A: Some tips for meal prep include planning your meals in advance, using a variety of ingredients, and cooking in bulk.

Q: How do I store my meal prep containers?
A: You can store your meal prep containers in the fridge for up to 3 days.

Q: Can I freeze my meal prep containers?
A: Yes, you can freeze your meal prep containers for up to 3 months. Simply thaw them in the fridge or microwave when you’re ready to eat.

Q: What are some healthy snack options?
A: Some healthy snack options include fruits, vegetables, nuts, and seeds.

Q: How do I customize my meal prep containers?
A: You can customize your meal prep containers by adding your own toppings and sides. Some ideas include adding nuts, seeds, or dried fruit to your salads, or serving your meals with a side of whole grain bread or crackers.