Easy, Affordable, Deliciously Addicting, No-Excuses Take to Work Lunches

10 Jan

Hi. My name is Jessica and I kind of suck at constistent blogging. This is a new year – and with SO MUCH going on over the holdiays, I have to admit, sitting down and taking the time to write about all the food I’ve been making and eating and buying was really the last thing I had time for.

Todays post is simple: how to make 5 lunches without a) breaking your bank account and b) using a ton of ingredients that will go to waste.

I like to prep on Sundays. But that’s me. And also because Sunday is usually the only full day I have off.

To start, you will need:

  • 4 chicken breasts (if they’re large, you can get 2 meals out of them. A serving is approx 4 oz or the palm of your hand.)
  • 2 cucumbers
  • 2 tomatoes
  • 2 shallots
  • quinoa or brown rice
  • tatziki sauce (awesome recipe here or buy some. Costco’s is good.)
  • Smoked salmon (I like Nova Scotia style. It’s super thin and milder. I’m not huge on a ton of “smoke” flavor. Again, COSTCO.)
  • 2 avocados
  • 1 lemon
  • Ezekiel bread (Or other simple whole-grain bread)

Grill, bake, roast, whatever 4 chicken breasts. Use no oil and season with whatever spices you like. Oh! I learned just last week that using a hammer and some plastic wrap to flatten the breasts REALLY DOES make a difference in tenderness and texture. Crazy, right?

Cook some quinoa and/or brown rice. You’re looking for about 1/4 – 1/2c for each lunch.

Veggies for this week: green leaf lettuce, tomato, shallot, cucumber. Chop them. Container them – separately!

Thats your base for Greek(ish) bowls.

To make the bowl:

4oz cooked chicken, handful lettuce, some tomatoes, cucmbers, pinch shallot, 1/4 avocado, 1/4c quinoa or rice, 1 Tbs Tatziki. I love this bowl. It’s filling and clean and will hold you for hours. Other variations/swaps:

  • 1/2 diced, roast sweet potato instead of rice/quinoa
  • lamb or steak instead of chicken, if you’re bulking, brah.
  • hummus instead of (or totally in addition to) tatziki

Its your bowl – tweak it to your tastes!


Next Up: Smoked Salmon and Grilled Chicken Sandwiches.

Ok, sandwiches are not a revolutionary lunch idea. I get that. But here is what i like about mine:

Ezekiel bread is a flourless bread that is about 60-80 calories per slice and makes the toastiest, crunchiest, best toast you could ever imagine. Low on the glycemic index, high in fiber, and free of all that processed artificial nonsense.

Smoked Salmon Sandwich:

  • 2 oz smoked salmon (I am telling you, you want the thin stuff!)
  • Lettuce, tomato, 1/4 avocado, thin cucumber slices, sprinkling of sea salt & black pepper. A thin smear of tatziki sauce is a fantastic addition, too 😉



Chicken Sandwich:

  • 1 (flattened!) breast
  • Mustard, tomato, lettuce, 1/4 avocado (OR 1/2 oz thinly sliced extra sharp cheddar), shallot, salt & pepper.


There you have it. One quick grocery trip, 5-6 days worth or lunches (or dinners). All nutritional bases are covered, energy is high, moods are good. But now, since I did this last week, I have to come up with something new. Dang.

The children and I are attempting brown rice, smoked salmon (we love it, okay!) sushi tonight. I’m sure it will go flawlessly…

Have a great week!


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