Back in December when I took a poll on Instagram asking what y’all wanted to see on the blog the overwhelming answer was a simple, adaptable meal prep guide. Apparently about 60% of the people who read this blog meal prep and I had no idea! So I was very excited to put together this Adaptable Winter Meal Prep Guide for you all. Hopefully it’s an exciting new way to look at meal prepping for all of you who already do this a lot, as well as being a good basic guide for those just starting out.
The base of this guide is both vegan and gluten free. However, I’ve also given options for those who are vegetarian and pescatarian/carnivorous. Therefore you can adapt this guide to fit nearly any diet. (Don’t worry – if you like this guide I’ll work on paleo/keto versions too.)
The second thing that makes this adaptable is that instead of making specific dishes all week, like making a chili that lasts you 5 days, you are instead prepping basic ingredients that can then be used in 3 different meal set ups. This gives you the ability to have more variety within the week.
Quick Healthy Cold Lunch Ideas For Work
For instance, I’ve given you an overnight oats recipe for breakfast, a snack option, and then three different “main course” meals. These can be used for lunch or dinner, and prepped ahead of time or right before you eat them – you choose!
I have stocked this guide full of ingredients that are seasonal, simple, and cost effective. Because I believe that meal prepping should be all of those things. So let’s break down what this guide will cost you.
This price is based on NYC Whole Foods Market pricing, and doesn’t include the spices or olive oil (but does include salsa and harissa). I’ve included a breakdown with and without the optional items.
Quick Healthy Hot Lunch Ideas For Work
The Basics is your Sunday meal prep to-do list. It includes roasting the chickpeas, cauliflower, carrots, and sweet potato, as well as cooking your wild rice. If you want to add in the optional animal protein, this is where you will prep that as well.
Everything is seasoned to taste with olive oil, salt and pepper. This makes everything a simple base with which you can adapt the flavors to our Moroccan, curry, and Mexican “main courses. It also means that if you under season or under salt, you may need to add some salt to your “main course” dishes.
This breakfast situation can be made in one large container on Sunday, and then scooped into a bowl or smaller mason jar each morning and then topped with your toppings. Or you can make each in individual containers with the toppings already in each jar or bowl. This is totally up to you!
Salad Recipes For A Healthy Packed Lunch
You can also feel free to play with flavors and fruits here. If you don’t wanna use apple – choose a different fruit. If you want to sweeten your oats, add some maple syrup. If you want to throw in some fun spices like pumpkin spice or something, do that.
This is just a basic recipe to get you going, but you can have fun with this. I do think the coconut milk adds an amazing creaminess and sweetness to the overnight oats and helps to make them slightly more unique than a regular ‘ole overnight oats. You can use a regular milk or another kind of non dairy milk, but the coconut version comes highly recommended.
I call this Moroccan bowl “Lunch” although you can feel free to eat it for dinner at any point! I’ve just categorized it as such, because it is a really great cold meal, which makes it perfect for on-the-go lunches or office lunches. However, you can feel free to pop it in the microwave or heat it up (minus the spinach) on the stovetop quickly before eating.
Adult Portable Lunchbox Ideas For Winter
If you want animal protein on this meal, I recommend serving this lunch with one of your 7 minute eggs. If not, leave it vegan!
This is a very basic snack for you to have on hand in case hunger strikes around 3 or 4pm. (For me it always does.) If you want to use a different kind of fruit than an apple, or a different kind of nut than walnuts – feel free. This just makes your grocery list both simple and cost effective.
These Mexican Fiesta Tacos are a fun way to break up the flavor profile of your week! I suggest heating up all of the ingredients in a skillet just before serving, but they also work to pop them in the microwave just before eating. So while this is categorized as a “dinner” it could easily be an office lunch!
Best Healthy Winter Recipes
The final “main course” meal is a soup, which is a fun surprise and usually a welcomed change in texture. This soup is made by blending together your roasted carrots, sweet potato, and cauliflower with coconut milk, curry powder, and lime. It’s so easy and you won’t even believe how much flavor it has! From there you can top it with your roasted chickpeas, or cooked shrimp (or both.)
Obviously this soup is best served hot, and you can do that either in the microwave or on the stovetop after blending. So even if you want to bring this for lunch, you still can – just pop it in the microwave and it’s ready for ya.
So that’s it’ you’ve got your meal plan for the next week and I’m so excited to hear how it goes for you. Hopefully this helps make meal planning feel both more doable and exciting. You don’t have to eat the same freaking meal all week long.
How To Pack A Healthy Lunch Box For Adults
Let me know if you like this post and I’ll do a series of them (once a month? once a quarter?) IDK you tell me! xo.Everyone likes eating lunch. No one likes to think about what to make for lunch and then actually make it. As such, it’s easy to get into a boring lunch rut or start falling back on less healthy choices. Enter quick healthy hot lunch ideas for work. (P. S. I already have a separate cold lunch ideas for work round-up.) I’ve collected 50 quick, easy hot lunch ideas, ideal for packed lunches, including grain bowls, pasta meals, soups, and lots of Asian-inspired dishes.
I’ve limited this round-up to quick healthy lunch ideas for work to hot lunch recipes. I know that cold lunch ideas are more versatile, as you don’t have to worry about finding a microwave. However, personally, I prefer to have a mix of cold and hot recipes in rotation for work lunches. I know that many of you do, too.
When you make your own lunches for work on a regular basis, it’s worth learning how to pack a lunch well. Here are a few tips for maximum flavor and texture in hot packed lunches.
Nourishing Winter Lunch Ideas
Packing work lunches is much more straightforward and efficient when you have the proper tools on hand. You don’t need anything complicated or expensive to meal prep effectively. A basic set of pots and pans, good knives, a handful of utensils (i.e., spatulas, wooden spoons), and a set of mixing bowls will cover the majority of the prep you need to do for the lunch recipes in this post. A number of the recipes call for a slow cooker as well, which is a versatile kitchen item you’ll find yourself using all the time.
After you’ve prepared your food, pack it in glass food storage containers. Glass containers are safer and more durable than plastic containers. Purchase a nice lunch box as well for safe transport and storage.
For the recipes in this post, I do my best to give specific tips about when you should pack ingredients separately. With a little practice, you’ll quickly learn when it’s best to store certain ingredients apart from the remainder of the dish.
Roasted Vegetable Winter Salad
For cold lunches, some recipes work best when you prep the ingredients at the beginning of the week and then assemble the individual portions each night, such as sandwiches and chopped salads. For hot lunches, typically, it’s fine to prep individual servings all at once at the beginning of the week.
With hot lunches that you pack for work, you’re never making a recipe right before you get ready to go to work. Pack anything else you’ll need, such as silverware, the night before, too, so you can grab the food out of the fridge and go when it’s time to leave for work.
No recipe is set in stone. Tweak recipes as needed to cater to your personal tastes or the ingredients you have on hand. If you don’t love a particular flavor pairing or you’re getting burned out on a recipe, swap in new ingredients. A different dressing, grain, or protein can completely transform a dish.
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Adaptable Winter Meal Prep Guide
There are two primary ways that I like to prep hot lunch recipes for work to keep the weekday work routine as stress-free as possible. I’ve chosen the hot lunch ideas for work in this post with these prep methods
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