12 Meal Prep Lunches For Friday

Preheat your oven to 400 degrees Fahrenheit.

Rinse the quinoa under cold water.

Boil two cups of water and stir in the quinoa.

Simmer the grains for fifteen minutes until fluffy.

Coat the chicken breasts with olive oil and spices.

Bake the meat for twenty minutes until fully cooked.

Dice the cooked meat and toss with the grains.

Brown the ground turkey in a large skillet.

Mix the taco seasoning and half a cup of water.

Simmer the meat until the liquid disappears entirely.

Rinse the black beans thoroughly under cold water.

Thaw the corn kernels on a paper towel.

Place the cooked meat at the bottom of four jars.

Layer beans, corn, cheese, and top with lettuce.

I have tried putting salsa inside these jars previously. I noticed the acid breaks down the ingredients too fast. Keep your wet toppings in a separate tiny container.

Boil a large pot of salted water.

Drop the soba noodles in for four minutes.

Drain the noodles and rinse them with freezing water.

Whisk the peanut butter, soy sauce, and vinegar tightly.

Toss the cold noodles with the thick dressing.

Fold the edamame and shredded carrots into the bowl.

Divide the mixture into four glass containers.

Drain and rinse the chickpeas very well.

Dry the chickpeas thoroughly with a clean towel.

Chop the cucumber into small and even pieces.

Combine the vegetables and cheese in a massive bowl.

Pour the olive oil and vinegar over the mixture.

Toss everything aggressively until evenly coated.

Store the mixture in airtight glass containers.

I have made this dozens of times. A helpful trick is pulling the seeds out of the cucumber first. The seeds contain too much water and ruin the dressing.

Press the water out of the tofu block entirely.

Cut the dry block into small half-inch cubes.

Toss the cubes with one tablespoon of sesame oil.

Bake the pieces at 400 degrees for twenty minutes.

Steam the broccoli florets for exactly three minutes.

Whisk the peanut butter and chili sauce vigorously.

Place rice, vegetables, and protein in containers.

Boil the green lentils in three cups of water.

Simmer the pot for twenty minutes until tender.

Chop the sweet potatoes into bite-sized cubes.

Slice the red bell pepper into thick strips.

Coat the vegetables in oil and garlic powder.

Roast everything at 425 degrees for thirty minutes.

Combine the drained lentils with the roasted vegetables.

Lay the four tortillas flat on a clean counter.

Spread a thin layer of dressing on each tortilla.

Chop the crispy bacon into tiny bits.

Pile the chicken and bacon in the center.

Place a small handful of lettuce on top.

Fold the sides in and roll the tortilla tightly.

Wrap each roll tightly in parchment paper.

I have noticed that wrapping them in parchment paper is the secret. Plastic wrap traps condensation and ruins the bread. The paper lets the wrap breathe perfectly.

Chop the cauliflower head into very small pieces.

Toss the pieces with one tablespoon of olive oil.

Roast the tray at 425 degrees for twenty minutes.

Whisk the hot sauce and melted butter together.

Pour the spicy mixture over the hot roasted vegetables.

Place half a cup of rice in each container.

Top the grains with the spicy vegetables and onions.

Snap the tough ends off the fresh green beans.

Blanch the beans in boiling water for four minutes.

Brown the ground meat in a hot skillet completely.

Drain the excess fat from the hot pan.

Whisk the soy sauce, sugar, and sesame oil together.

Pour the dark sauce over the cooked meat.

Simmer until the liquid coats the meat entirely.

I have tried this with sliced flank steak before. I noticed thin steak turns rubbery by Thursday. Ground meat stays perfectly tender forever in the fridge.

Cook the grains in two cups of boiling water.

Let the cooked grains cool on the counter completely.

Cut the cherry tomatoes directly in half.

Stir the green pesto into the cooled grains gently.

Fold the tomatoes and cheese into the green mixture.

Divide the salad among four separate glass containers.

Drizzle balsamic glaze over the top of each portion.

Dice the onion and sweet potatoes into small squares.

Sauté the diced onion in a large heavy pot.

Pour the spices over the soft cooked onions.

Dump the tomatoes, broth, and potatoes into the pot.

Simmer the hot mixture for exactly thirty minutes.

Rinse the beans and fold them into the pot.

Cook for five more minutes until everything is hot.

I have made this on Sundays for years. The trick is cutting the potatoes slightly larger than you think. Tiny cubes dissolve completely into mush by Wednesday.

Slice the chicken thighs into thin one-inch strips.

Slice the red bell pepper into long thin sticks.

Heat the green curry paste in a deep skillet.

Pour the thick coconut milk over the hot paste.

Slide the raw meat into the bubbling green liquid.

Simmer the pan for fifteen minutes until fully cooked.

Fold the vegetables in for exactly two final minutes.

Dietary Swaps

Swap the chicken for extra firm tofu to make this completely vegetarian.