Super-Easy Meal-Prep Shortcuts for Making Healthy Lunches in 20 Minutes or Less

How to Meal-Prep Vegan Superfood Buddha Bowls

Super-Easy Meal-Prep Shortcuts for Making Healthy Lunches in 20 Minutes or Less

Ready in: 15 minutes

With the aid of a few grocery store conveniences, such as prewashed baby kale, microwaveable quinoa, and precooked beets, these nutrient-rich vegan bowls can be prepared in about 15 minutes. For a fast dressing, combine store-bought hummus with fresh lemon juice.

Step 1: Microwave the quinoa.

Microwaveable quinoa in an 8-ounce packet as directed on the packaging; let cool.

Step 2: Make the dressing.

To prepare a dressing, combine 2 Tbsp. lemon juice and 1/2 cup pre-made hummus. With water, thin to the desired consistency. Refrigerate after dividing the dressing into 4 tiny, lidded containers for single serving.

Step 3: Slice the beets and avocado; thaw the edamame.

Cut one medium avocado and eight ounces of cooked, refrigerated beets; put aside. To microwave-defrost 1 cup of frozen edamame, go to the package’s directions.

Step 4: Assemble the lunch containers

Prewashed young kale weighs 5 ounces, so divide it among 4 lidded single-serving containers. Add 12 cup cooked quinoa, 12 cup sliced beets, 14 cup edamame, 14 of the avocado, and 1 Tbsp. sunflower seeds to each container. Prior to eating, seal the containers and place in the refrigerator. Just before serving, serve with the hummus dressing.

How to Meal-Prep Zucchini Noodles with Chicken Sausage & Pesto

Super-Easy Meal-Prep Shortcuts for Making Healthy Lunches in 20 Minutes or Less

Ready in: 15 minutes

Use the prepared zucchini noodles found in the produce area to drastically reduce preparation time. Store-bought pesto provides a dose of good fats, while canned beans and precooked chicken sausage (which reheats in approximately 5 minutes) increase the amount of protein.

Step 1: Brown the chicken sausage.

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2 links of chicken sausage, or 6 ounces, should be cut into 1/2-inch pieces. Over medium heat, sauté in 2 teaspoons of olive oil until browned and well cooked, about 5 minutes; leave aside.

Step 2: Rinse the beans.

Cannellini beans in a 14-ounce no-salt-added can should be rinsed and placed aside.

Step 3: Slice the jarred roasted red peppers.

Slice and set aside a 7-ounce container of roasted red peppers after draining and rinsing them.

Step 4: Assemble the lunch containers.

One pound of ready-made zucchini noodles should be divided among four lunchboxes. Each container should hold roughly 2 cups of zoodles. Add two tablespoons of pesto to each serving of zucchini noodles after topping them with an equal quantity of sausage, beans, and roasted red peppers. Prior to eating, seal the containers and place in the refrigerator.

Note: To reheat, open vent lid and microwave on High for 2 12 to 3 minutes, or until the sausage is steaming.

How to Meal-Prep Falafel Bowls with Tahini Sauce

Super-Easy Meal-Prep Shortcuts for Making Healthy Lunches in 20 Minutes or Less

Ready in: 20 minutes

Frozen falafel and fresh green beans that are steamed in a bag are two nutritious convenience foods that help these 20-minute Mediterranean-inspired bowls come together quickly. While the other ingredients simmer, combine the straightforward Tahini Sauce with the lemon and garlic.

Step 1: Prepare the falafel.

Prepare eight frozen falafel patties or balls as directed on the package; put aside to cool.

Step 2: Make the couscous.

Follow the instructions on the precooked couscous container to prepare it (or try our recipe for Simple Whole-Wheat Couscous). With a fork, fluff; reserve.

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Step 3: Steam the green beans.

Follow the directions on the box to prepare 1 pound of fresh steam-in-bag green beans; set aside.

Step 4: Make the Tahini Sauce with Lemon & Garlic.

Ingredients for the Tahini Sauce with Lemon & Garlic are combined in a blender. Refrigerate after dividing into 4 tiny, lidded single-serving containers.

Step 5: Assemble the lunch containers.

Distribute the green beans among 4 individual, lidded containers. Add 2 falafel balls (or patties), 1 Tbsp. Kalamata olives, and 1 Tbsp. crumbled feta cheese on the top of each. For up to 4 days, seal the containers and keep them chilled. After warming, dress with 2 Tbsp. Tahini Sauce with Lemon & Garlic.

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