Lunch Hour Makeover - Week 3

Welcome to Week 3!

Hi gang! Well you've made it to week 3 - congrats! By now you should be getting the feel for prepping and realizing how much easier it is to spend a few hours a week getting your week set up. You should also be feeling the benefits of prepping your lunches ahead of time.  Do you have more time in the morning?  More energy throughout the day?  Does it make you want to look at prepping breakfasts and dinners? I will be running a breakfast challenge in the next few months so if you're interested, email me and you can get it at a discounted rate. 

Grab your shopping list here and get ready to have some fun this week!

Recipe 7: Sweet Chili Shrimp Stir Fry & Cajun Chicken Wraps

Day 1 and 3: Sweet Chili Shrimp Stir Fry

Stir Fry

  • 1/3 cup uncooked rice

  • 1 tablespoon olive oil

  • 1 bell pepper, sliced into strips

  • 1/2 red onion, sliced into strips

  • 1 cup peas

  • 6 oz uncooked shrimp, thawed with tails removed
    (6-8 large shrimp)

Sweet Chili Stir Fry Sauce

  • 3 tablespoons sweet chili sauce

  • 1.5 tablespoons soy sauce

  • 1.5 tablespoons water

  • 1 teaspoon cornstarch


Click here for nutritional information

Day 2 and 4: Cajun Chicken Wraps

  • 1 tablespoon olive oil

  • 1 large chicken breast (7 oz), sliced into 1/2 inch pieces

  • 2 tablespoons cajun seasoning, divided

  • 1 bell pepper, sliced into strips

  • 1/2 red onion, sliced into strips

  • 1 cup cherry tomatoes, quartered

  • 2 large tortillas, to serve

Click here for nutritional information


Shrimp stir fry: 

  1. Cook rice according to package directions and allow to cool.

  2. Shake together stir fry sauce and set aside.

  3. In a medium non-stick pan, heat the oil over medium heat.

  4. Add the bell peppers, onion and snap peas. Cook for 3 minutes, until slightly softened.

  5. Add the shrimp to the pan, and cook for 3 or so more minutes, flipping halfway (cook time will depend on the size of your shrimp; make sure they are pink and firm and cooked through).

  6. Give the stir fry sauce a good shake up and pour over the shrimp and veggies. Cook for 1 or so minutes until bubbling and thickened. Remove from heat.

  7. Divide the rice and the stir fry between two 2-cup capacity storage containers. Cool completely before sealing and storing in the fridge.


Cajun chicken wraps:

  1. Carefully wipe out the pan using a paper towel, then add another tablespoon of olive oil. 

  2. Add the chicken, and sprinkle with 1 tablespoon of cajun seasoning. Cook, stirring frequently, for 5-7 minutes, until cooked through.

  3. Remove the chicken from the pan and place in a clean bowl. Add the bell pepper and onion to the pan, sprinkling with another 1 tablespoon of cajun seasoning. Cook for 5 or so minutes, until slightly softened. 

  4. Add the tomatoes to the pan, cook for 1 minute until soft. Add back the chicken, toss everything up, then remove from the heat.

  5. Divide between two 2-cup capacity storage containers.


  • Store both dishes in the fridge for up to 4 days. I prefer to eat the shrimp within the first two days.



  • Heat both dishes in the microwave. Toss up the stir fry with the rice and enjoy. Spoon the cajun chicken wrap filling into a large tortilla and enjoy. 


  • vegetarian & vegan: swap the chicken and the shrimp for tofu

  • gluten-free: be sure to use a GF tortilla

  • nut-free: hurray! Both of these recipes are nut-free!

  • low carb: swap the tortilla and rice for a low carb
    alternative such as cauliflower rice or zoodles.

Recipe 8: Fruit & Protein

Since we are focussing our energy on the main course, we need
an easy snack!

Serves: 5


  • 5 pieces fruit

  • 5 servings of protein: suggest 1 tablespoon nut butter,
    1 oz cheese, or 1/4 cup trail mix


  • gluten-free: this is a GF snack.

  • vegetarian & vegan: stick to nut butter

  • nut free: stick to cheese

  • low carb: select a lower carb fruit option or swap for
    veggies and dip

Click here for nutritional information

Recipe 9: English Muffin Pizza

Serves: 5-6


  • 1 package english muffins (5-6 muffins total)

  • 10-12 tablespoons pizza sauce (roughly 3/4 cup)

  • 1 cup vegetables for pizza toppings (suggest:
    3-4 mushrooms, 10-12 cherry tomatoes,
    1/2 bell pepper, sliced)

  • 10-12 tablespoons (3/4 cup) shredded cheese


  1. Arrange the english muffin halves on a baking sheet.

  2. Spread 1 tablespoon of pizza sauce on each half,
    followed by 1-1.5 tablespoons shredded cheese.

  3. Top with vegetables.

  4. Broil for 5 or so minutes. Keep an eye so you don’t
    burn them!


  • Cool completely and wrap two halves together (stacked) in

  • Store in the freezer (place in a sealed container for long term storage of up to 1 month).


  • Thaw in the fridge overnight, or in 30 second increments in the microwave.

  • Heat gently in the microwave.

  • These are also great eaten cold!



  • vegan: use dairy-free cheese.

  • gluten free: be sure to use GF english muffins.  Glutino english muffins are supposed to be great (found in the freezer aisle).

  • nut free: hurray! this recipe is nut-free.

  • low carb: if you can find a pre-made cauliflower pizza crust, that's great, or you could swap for an easy low-carb snack like veggies & dip.

  • green goddess: swap the pizza sauce for pesto and top with green veggies: spinach, broccoli, chopped brussels sprouts & zucchini slices

  • meat lovers: add in some diced ham, bacon or pepperoni if you have some on hand

  • clean out the fridge: almost any veggie can work on these pizzas!  Make sure to chop them finely so they cook through during broiling.


*NOTE: if you can’t find english muffins, pita bread makes a good substitute.  Use one pita in place of the two english muffin halves, and adjust the broiling time until your pizzas are toasted and cheese is melted.

Click here for nutritional information