3 Healthy Make-Ahead Lunch Recipes

Roasted Vegetable Quinoa Salad

Ingredients

• 1 cup quinoa

• 2 cups water

• 1 red bell pepper

• 1 zucchini

• 1 small sweet potato

• 1 tablespoon olive oil

• Salt and black pepper, to taste

• A handful of chopped parsley

• Juice of ½ lemon

• 1 additional tablespoon olive oil

Instructions

1. Rinse the quinoa thoroughly under running water. Cook it in boiling water with a pinch of salt according to the package directions, usually 15–20 minutes, until tender and all the water has been absorbed. Set aside to cool.

2. Cut the red pepper, zucchini, and sweet potato into small cubes. Toss with 1 tablespoon olive oil, salt, and pepper, then spread on a baking sheet.

3. Roast in a preheated oven at 200°C (400°F) for 20–25 minutes, or until the vegetables are tender and lightly browned. Allow to cool.

4. Combine the quinoa with the roasted vegetables, chopped parsley, lemon juice, and the remaining tablespoon of olive oil.

5. Transfer the salad to an airtight container and refrigerate until ready to serve.

Baked Vegetable Egg Muffins

Ingredients

• 4 eggs

• ½ cup milk (or soy milk or almond milk)

• 1 red bell pepper, diced

• 1 zucchini, diced

• A handful of chopped spinach leaves

• ¼ cup crumbled feta cheese (optional)

• Salt and black pepper, to taste

• Olive oil for greasing the muffin tin

Instructions

1. Preheat the oven to 180°C (350°F) and lightly grease a muffin tin with olive oil.

2. In a large bowl, whisk together the eggs, milk, salt, and pepper.

3. Add the red pepper, zucchini, spinach, and feta cheese.

4. Pour the mixture into the muffin cups, filling each about three-quarters full.

5. Bake for 15–20 minutes, or until the egg muffins are set and lightly golden.

6. Allow them to cool, remove from the muffin tin, and store in an airtight container in the refrigerator.

Whole Wheat Tortilla Wraps with Hummus and Fresh Vegetables

Ingredients

• 2 whole wheat tortillas

• About 1 cup prepared hummus (store-bought or homemade)

• 1 carrot, grated

• 1 cucumber, cut into thin strips

• 1 yellow bell pepper, cut into thin strips

• A handful of arugula or fresh spinach leaves

• ½ avocado, sliced

• Salt and black pepper, to taste

Instructions

1. Spread a generous layer of hummus over each tortilla.

2. Arrange the grated carrot, cucumber strips, yellow pepper strips, arugula, and avocado slices in the center of each tortilla.

3. Season with salt and pepper to taste.

4. Roll the tortillas tightly and cut each roll in half.

5. Wrap each half in plastic wrap and store in an airtight container in the refrigerator until ready to take with you.