Table of Contents
The Meal Prep Lunch Low Down 9
The Food Philosophy Behind Workweek Lunch 10
How to Use This Book 10
Time-Saving Meal Prep Hacks 11
Make Meal Plans You'll Actually Stick To 12
Sample Meal Plans 13
Vegan 5-Day Workweek Meal Plan 14
Vegetarian 5-Day Workweek Meal Plan 16
Omnivore 5-Day Workweek Meal Plan 18
Flexitarian 5-Day Workweek Meal Plan 20
Pescatarian 5-Day Workweek Meal Plan 22
The Prepper's Pantry 24
Pantry Tips & Swap Notes 26
Make Your Meals Last 27
Choosing the Right Containers 27
Storage and Reheating Tips & Tricks 28
Storing Meals 28
Reheating Meals 28
What to Do When You're Not in the Mood 29
Tips for Repurposing Meal Preps 29
Low-Maintenance Meals 31
Swiss Chard & Ground Beef Pasta Skillet 32
Mushroom & Parmesan Orzo Skillet 35
Salmon & Sweet Potato Sheet Pan 36
Chorizo Sweet Potato Black Bean Skillet 39
Sheet Pan Veggie Pizza 40
Broccoli Cheddar Soup 43
No Microwave, No Problem 45
Tofu, Cucumber, Sweet Potato & Rice Bento 46
Mediterranean Snack Lunchbox 49
Soft-Boiled Egg & Smoked Salmon Snack Lunchbox 50
Chicken Banh Mi-Inspired Wraps 53
Chipotle Black Bean Avocado Quinoa Salad 54
Turmeric Chickpea Avocado Sandwiches 57
Green Tuna Pasta Salad 58
Bowls with Soul 61
Italian Turkey Meatball Orzo Bowls 62
Mission-Style Steak Burrito Bowls 65
Chicken Kahti Roll-Inspired Bowls 68
Chickpea Halloumi Farro Bowls 71
Honey Chipotle Shrimp Quinoa Bowls 72
Mango Tofu & Coconut Rice Bowls 75
Moroccan-Inspired Salmon Couscous Bowls 76
Happy Salads 79
Butternut Squash Chickpea Kale Salad 80
Thai-inspired Tofu Chopped Salad 83
Jerk Shrimp, Corn & Black Bean Salad 86
Crunchy Mandarin Salad with Salmon 89
Loaded Kale Chicken Caesar Salad 90
My Favorite Spinach Greek Salad 93
Better than Takeout 95
Kimchi Veggie Fried Rice 96
Sticky Bourbon Chicken & Rice 99
My Go-To Teriyaki Chicken & Veggies 102
Ramen Chicken Pad Thai 105
Coconut Curry Ramen 106
Tofu Tikka Masala 109
The Freezer Stash 113
Cozy Chicken Tortilla Soup 115
White Bean Chili Verde 116
Veggie Chili Mac 'N' Cheese 119
Lemon Chicken & Rice Soup 120
Cheesy Penne Spinach Pesto Bake 123
Lentil Butternut Squash Coconut Curry 124
Tortillas To-Go 127
Egg & Bacon Brunchwrap Supreme 128
Loaded Chicken & Refried Bean Burritos 131
Roasted Chickpea, Avocado & Sweet Potato Wraps 133
Kimchi Mushroom Quesadillas 137
Black Bean, Spinach & Pesto Quesadillas 138
Buffalo Chicken Tacos 141
Orange-Marinated Steak Fajitas 142
Buffet Meal Prep 145
Rice Three Ways (Green Rice, Salsa Rice, Coconut Rice) 146
Shortcut Roasted Chicken 151
Sheet Pan Roasted Vegetables 152
Baked Mustard Lemon Dill Salmon 155
Soy Honey Tofu 156
Lunch-Saving Toppings 159
Creamy Avocado Herb Sauce 160
All-Purpose Tahini Lemon Sauce 163
Mango Jalapeño Salsa 164
My Go-To Hummus 167
Quick Pickled Red Onions 168
Acknowledgments 170
About the Author 171
Index 172