Lunch Hour Makeover - Week 2
Welcome to Week 2!
As we enter week 2, we'll build on some of the small habits you started last week and maybe even keep a checklist of small accomplishments. It could be as simple as "I prepped one of the 2 meals for the week", "I got all of the foods listed in the shopping list", or even just "I tried to get started". Change is always hard so take a look back at small goals from last week and set yourself up for success this week in whatever is meaningful to you :)
Grab your shopping list here and get ready to have some fun this week!
Recipe 4: Chicken Taco and Kale Chickpea Quinoa Jar Salads
Day 1 and 3: Chicken Taco Jar Salads
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1 tablespoon olive oil
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1 chicken breast (7 oz), cut into 1/2 inch pieces
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1 tablespoon taco seasoning
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1/3 cup water
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3 cups kale or romaine lettuce, washed, dried and
torn into bite-sized pieces -
1/2 cup cherry tomatoes, halved
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optional: additional veggies, shredded cheese,
salsa, avocado dressing, tortilla strips (add fresh), etc
Click here for nutritional information
Day 2 and 4: Kale, Chickpea & Quinoa Salads
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1 cup chickpeas, drained & rinsed (left over from l
ast week) -
3 tablespoons feta cheese, crumbled
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2 tablespoons sunflower seeds (or other seed/nut)
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3 cups kale or romaine lettuce, washed, dried and
torn into bite-sized pieces
Click here for nutritional information
Honey Lime Vinaigrette (for Kale, Chickpea & Quinoa Salads)
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1.5 tablespoons olive oil
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1.5 tablespoons white wine vinegar
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1/2 teaspoon lemon juice
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1/2 teaspoon lemon zest
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1 teaspoon honey
General Ingredients:
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3/4 cup uncooked quinoa
DIRECTIONS:
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Cook quinoa according to package directions. Set aside to cool.
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Prepare the kale or romaine lettuce for both salads: tear into bite sized pieces, wash and dry. If you are using kale you may wish to give it a massage for a few minutes to reduce bitterness.
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Chicken taco salads: heat olive oil in a medium non-stick pan over medium heat. Add the chicken breast, and cook for 5 or so minutes, until no pink remains on the outside. Sprinkle with the taco seasoning and add 1/3 cup of water to the pan. Stir to coat and cook for 2 or so more minutes, until chicken is cooked through and sauce has thickened slightly. Set aside to cool.
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Assemble chicken taco jar salads in 1 pint jars: chicken & sauce in the bottom, topped with quinoa, then kale/romaine, and topped with fresh tomatoes.
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Kale chickpea & quinoa salads: shake together all vinaigrette ingredients.
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Assemble kale, chickpea & quinoa salads: divide vinaigrette between two jars, then add 1/2 cup chickpeas to each jar. Add the feta, sunflower seeds, quinoa and top with kale/romaine.
STORAGE INSTRUCTIONS:
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Store in the fridge for up to 4 days.
TO SERVE:
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Shake all contents out into a large bowl, toss to coat completely in vinaigrette or taco sauce, and enjoy cold.
VARIATIONS:
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gluten-free: both of these recipes are GF!
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vegetarian & vegan: taco salads: swap the chicken for a cup of black beans and use a dairy-free avocado dressing or salsa in place of the taco seasoning.
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kale chickpea salads: swap the honey for maple syrup; omit the feta cheese.
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nut free: these recipes are all nut free!
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low carb:
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taco salads: replace the quinoa with a low carb alternative such as cauliflower rice
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kale chickpea salads: swap the chickpeas for chicken breast; swap the quinoa with a low carb alternative like cauliflower rice.
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Recipe 5: Fruit & Yogurt
Such an easy snack you can take anywhere and you can
easily swap out into your breakfast routine!
Serves: 5
PORTION SUGGESTIONS:
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3/4 cup plain yogurt/ serving (~4 cups total)
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1 cup fruit/ serving (5 cups total)
SERVING SUGGESTIONS:
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serve as a parfait (with or without 1/2 cup granola)
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swap the plain yogurt for a packaged one
VARIATIONS:
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gluten-free: this is a GF friendly snack
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vegetarian & vegan: swap the yogurt for vegan yogurt
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nut free: this is a nut-free snack
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low carb: pick a low sugar fruit such as berries or swap
this snack for veggies & dip
Click here for nutritional information
Recipe 6: Pita Chips & Hummus
This one is going to help you use up the rest of your
leftovers from last week, and really who doesn’t like
hummus as a guilt free treat!?
Serves: 5
INGREDIENTS:
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3-4 pita rounds
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spray oil or olive oil
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garlic salt
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1 cup hummus
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carrot sticks or other veggies (optional)
DIRECTIONS:
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Heat oven to 400°F. Line 1-2 baking sheets with
parchment paper and set aside. -
Cut pita rounds into 6-8 triangles. Arrange on the
baking sheet and spray with oil (or brush with olive oil). -
Sprinkle with a touch of garlic salt (or just do salt &
pepper). -
Bake for 5-10 minutes, checking regularly, until
browned and slightly crispy. Allow to cool before
portioning out into bags or containers. -
Portion out hummus and prepare carrot sticks or
additional veggies if desired.
STORAGE INSTRUCTIONS:
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pita chips may be stored in a sealed container at room temperature
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store hummus & veggies in a sealed container in the fridge
VARIATIONS:
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gluten-free: make sure to use GF pitas
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vegetarian & vegan: this is a vegan recipe!
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nut free: this is a nut-free recipe!
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low carb: swap the pitas for a low carb cracker or just use veggies
Click here for nutritional information


