Ingredients

• 1.5 lb chicken thighs, boneless
• 2 tbsp olive oil
• 1 tbsp taco seasoning
• 2 cups cooked white or brown rice
• 1 cup corn kernels
• 1 cup black beans, drained
• 1 cup cherry tomatoes, halved
• 1 avocado, sliced
• Lime wedges & cilantro

Method

1. Toss chicken with oil and taco seasoning; let sit 10 minutes.
2. Sear in a hot pan 6–7 minutes per side until cooked through; rest 5 minutes, then slice.
3. Divide rice, beans and corn between 4 containers.
4. Top with sliced chicken, tomatoes and a squeeze of lime.
5. Add avocado fresh each morning right before eating.

Ingredients

• 3 salmon fillets (5–6oz each)
• 2 tbsp soy sauce
• 1 tbsp honey
• 1 tsp sesame oil
• 2 cups cooked rice
• 1 cup shredded carrots
• 1 cup sliced cucumber
• 1 cup snap peas
• Sesame seeds, to finish

Method

1. Whisk soy sauce, honey and sesame oil; brush over salmon.
2. Roast at 400°F (200°C) for 12–14 minutes until it flakes easily.
3. Divide rice between containers and arrange carrots, cucumber and snap peas around the edge.
4. Top each with a salmon fillet and a sprinkle of sesame seeds.

Ingredients

• 1.5 lb chicken thighs
• 2 tbsp olive oil
• 1 tbsp each: cumin, paprika, turmeric
• 1 tsp garlic powder
• 2 cups cooked rice or couscous
• 1 cup diced cucumber & tomato
• 1/2 red onion, thinly sliced
• 3/4 cup plain Greek yogurt + 1 clove garlic, minced + lemon juice

Method

1. Toss chicken with oil and all spices; marinate 20 minutes if time allows.
2. Sear or roast at 425°F (220°C) for 18–20 minutes until charred at the edges.
3. Stir garlic and lemon juice into the yogurt for a quick sauce.
4. Slice chicken and layer over rice with cucumber, tomato and onion.
5. Drizzle with yogurt sauce just before eating.

Ingredients

• 1.5 lb chicken breast, cubed
• 1/3 cup soy sauce
• 2 tbsp brown sugar
• 1 tbsp rice vinegar
• 1 tsp grated ginger + 1 clove garlic
• 1 tsp cornstarch + 2 tbsp water
• 2 cups cooked rice
• 2 cups steamed broccoli

Method

1. Whisk soy sauce, sugar, vinegar, ginger and garlic in a small pan; simmer 2 minutes.
2. Sear chicken in a hot skillet until browned and cooked through, about 8 minutes.
3. Stir cornstarch slurry into the sauce and simmer until glossy and thick.
4. Toss chicken in the sauce, then divide over rice and broccoli.

Ingredients

• 1.5 lb chicken breast, sliced thin
• 2 bell peppers, sliced
• 1 onion, sliced
• 2 tbsp olive oil
• 2 tsp chili powder + 1 tsp cumin
• 2 cups cooked rice or cauliflower rice
• 1 cup black beans
• Lime & fresh cilantro

Method

1. Toss chicken and vegetables with oil, chili powder and cumin.
2. Roast on a sheet pan at 425°F (220°C) for 18 minutes, stirring halfway.
3. Divide rice and beans between containers, then top with the fajita mix.
4. Finish with lime juice and cilantro before serving.

Ingredients

• 1.5 lb chicken thighs
• 1/2 cup BBQ sauce
• 2 cups cooked corn
• 1 can black beans, drained
• 2 cups cooked rice
• 1 cup shredded red cabbage
• 2 green onions, sliced

Method

1. Bake or grill chicken thighs until cooked through, about 20 minutes at 400°F (200°C).
2. Shred or slice, then toss with BBQ sauce.
3. Layer rice, beans and corn in containers, top with saucy chicken.
4. Finish with cabbage and green onion for crunch.

Ingredients

• 1.5 lb thin-sliced beef (sirloin or ribeye)
• 1/4 cup soy sauce
• 2 tbsp brown sugar
• 1 tbsp sesame oil
• 3 cloves garlic, minced + 1 tsp grated ginger
• 2 cups cooked rice
• 1 cup shredded carrot & sliced cucumber

Method

1. Mix soy sauce, sugar, sesame oil, garlic and ginger; marinate beef 20 minutes (or overnight).
2. Sear in a very hot pan, 2–3 minutes per side.
3. Rest 5 minutes, then divide over rice with carrot and cucumber.

Ingredients

• 1 cup cottage cheese
• 1/2 cup black beans
• 1/2 cup corn
• 1/2 cup diced tomato
• 1/4 avocado, diced
• Handful of crushed tortilla chips
• Hot sauce & lime, to taste

Method

1. Spoon cottage cheese into a bowl or container as your base.
2. Arrange beans, corn, tomato and avocado on top in sections.
3. Add crushed chips and hot sauce right before eating so they stay crunchy.

Ingredients

• 1 large tortilla or wrap
• 3 tbsp hummus
• 4oz sliced deli turkey
• 2 slices provolone or cheddar
• Handful of spinach or lettuce
• 1/4 cucumber, sliced thin
• 2 tbsp shredded carrot

Method

1. Spread hummus edge to edge on the tortilla — this is what keeps it from sliding apart.
2. Layer turkey, cheese, cucumber, carrot and greens in the center third.
3. Fold in the sides, then roll tightly from the bottom.
4. Wrap in parchment or foil and slice in half just before eating.

Ingredients

• 2 lb chicken breast
• 1 cup BBQ sauce
• 1/2 cup chicken broth
• 1 tsp smoked paprika + 1 tsp garlic powder
• 5 whole-grain buns
• Coleslaw mix, for topping

Method

1. Place chicken, broth and spices in a slow cooker; cook on low 4 hours until it shreds easily.
2. Shred with two forks, then stir in BBQ sauce.
3. Portion into containers separate from the buns.
4. Reheat and pile onto a bun with coleslaw at lunchtime.

Ingredients

• 2 cans chickpeas, drained
• 1/3 cup plain Greek yogurt
• 1 tbsp Dijon mustard
• 2 celery stalks, diced
• 1/4 red onion, diced
• 1/4 cup crumbled feta
• 3 whole-wheat pitas

Method

1. Roughly mash chickpeas with a fork, leaving some texture.
2. Stir in yogurt, mustard, celery, onion and feta.
3. Store in a sealed container and stuff into pitas fresh each day.

Ingredients

• 3 cups cooked, shredded chicken (rotisserie works great)
• 3/4 cup plain Greek yogurt
• 1 tbsp Dijon mustard
• 1 apple, diced small
• 1/4 cup chopped pecans or walnuts
• 2 celery stalks, diced
• 1 head butter or romaine lettuce, leaves separated

Method

1. Mix yogurt and mustard in a large bowl.
2. Fold in chicken, apple, nuts and celery.
3. Store the chicken salad and lettuce leaves separately.
4. Spoon into lettuce leaves to eat, wrap-style.

Ingredients

• 1.5 lb chicken breast, cooked and shredded
• 1/2 cup buffalo hot sauce
• 2 tbsp melted butter or olive oil
• 1/3 cup ranch or blue cheese dressing
• 4 large tortillas
• Shredded lettuce & diced celery

Method

1. Toss shredded chicken with buffalo sauce and butter while still warm.
2. Store chicken, dressing and lettuce in separate containers.
3. Warm the chicken, then layer into a tortilla with lettuce, celery and a drizzle of dressing.
4. Roll tightly and slice on the diagonal.

Ingredients

• 1.5 lb chicken breast
• 2 tbsp olive oil + salt, pepper, garlic powder
• 2 heads romaine, chopped
• 1/2 cup shaved parmesan
• 1 cup croutons
• 1/2 cup Caesar dressing

Method

1. Season chicken and sear or grill 6–7 minutes per side; rest, then slice.
2. Divide chopped romaine into containers.
3. Top with chicken and parmesan; pack croutons and dressing separately.
4. Add croutons and dressing right before eating.

Ingredients

• 2 cans tuna, drained
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives
• 1/4 cup crumbled feta
• 1/2 cucumber, diced
• 2 tbsp olive oil + 1 tbsp lemon juice
• 1/4 red onion, thinly sliced

Method

1. Combine tuna, tomatoes, olives, feta, cucumber and onion in a bowl.
2. Whisk oil and lemon juice, then toss through.
3. Chill or eat right away — this one holds up well for 3–4 days.

Ingredients

• 2 cans tuna, drained
• 1 ripe avocado
• 1 tbsp lime juice
• 2 tbsp diced red onion
• Salt, pepper, chili flakes
• Lettuce cups or whole-grain crackers, to serve

Method

1. Mash avocado with lime juice until mostly smooth.
2. Fold in tuna, onion, salt and pepper.
3. Pack same-day for best color, or press plastic wrap directly onto the surface to slow browning.

Ingredients

• 1.5 lb chicken breast, cooked, diced
• 4 slices bacon, cooked, crumbled
• 4 hard-boiled eggs, halved
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup crumbled blue cheese
• 2 heads romaine, chopped

Method

1. Layer romaine in the base of each container.
2. Arrange chicken, bacon, egg, avocado, tomato and cheese in rows on top.
3. Store dressing separately and toss just before eating.

Ingredients

• 3 cups cooked, shredded chicken
• 1/2 cup plain Greek yogurt
• 1/4 cup diced dill pickles + 1 tbsp pickle juice
• 2 green onions, sliced
• 1 tbsp fresh dill, chopped
• Salt & pepper

Method

1. Stir yogurt, pickle juice and dill together.
2. Fold in chicken, pickles and green onion.
3. Serve on crackers, in a wrap, or straight up with vegetables.

Ingredients

• 1.5 lb chicken thighs
• 2 cups corn (charred if possible)
• 1/3 cup mayo or Greek yogurt
• 1/3 cup crumbled cotija or feta
• 1 tsp chili powder + juice of 1 lime
• 1/4 cup chopped cilantro

Method

1. Season and grill or sear chicken; slice or dice once cooked.
2. Char the corn in a dry hot pan for a few minutes for real elote flavor.
3. Mix mayo, chili powder and lime juice; toss with corn, cheese and cilantro.
4. Combine with chicken and serve warm or cold.

Ingredients

• 2 cans chickpeas, drained
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup crumbled feta
• 1/4 red onion, sliced thin
• 1/4 cup Kalamata olives
• 3 tbsp olive oil + 1 tbsp red wine vinegar + oregano

Method

1. Combine chickpeas, cucumber, tomato, feta, onion and olives.
2. Whisk oil, vinegar and oregano; pour over and toss.
3. Chill at least 20 minutes before serving so the flavors meld.

Ingredients

• 2 hard-boiled eggs, halved
• 1oz cubed cheese
• 1/4 cup almonds
• 1/2 cup grapes
• Carrot & cucumber sticks
• Optional: 1 tbsp hummus for dipping

Method

1. Boil a batch of eggs at the start of the week (9–10 minutes, then an ice bath) so they’re ready to grab.
2. Arrange eggs, cheese, nuts, grapes and vegetables in the sections of a bento box.
3. Seal and refrigerate; no reheating needed.

Ingredients

• 1.5 lb sirloin or flank steak
• Salt, pepper, garlic powder
• 1 tbsp olive oil
• 2 cups roasted potatoes
• 2 cups steamed green beans or broccoli
• Chimichurri or steak sauce, on the side

Method

1. Season steak generously; sear 3–4 minutes per side for medium.
2. Rest 5–10 minutes, then slice against the grain.
3. Divide steak, potatoes and greens between compartments.
4. Pack sauce separately and reheat gently — steak toughens if microwaved too long.

Ingredients

• 1/2 cup hummus
• 1/2 cup roasted chickpeas
• 1/4 cup edamame, shelled
• Bell pepper, carrot & cucumber sticks
• 2 tbsp mixed nuts
• Whole-grain crackers or pita

Method

1. Roast a batch of chickpeas with oil and spices at 400°F (200°C) for 20 minutes, until crisp.
2. Divide hummus, chickpeas, edamame, vegetables and nuts into compartments.
3. Store crackers separately so they don’t soften.

Ingredients

• 4oz sliced turkey, rolled
• 1oz cheddar, cubed or sliced
• 1/4 cup mixed olives
• Whole-grain crackers
• 1/2 cup cherry tomatoes
• Honey mustard, for dipping

Method

1. Roll the turkey slices into little logs — easier to eat, and they don’t dry out as fast.
2. Arrange turkey, cheese, olives, tomatoes and crackers in a divided container.
3. Pack mustard in a small side pot.

Ingredients

• 1.5 lb shrimp, peeled and deveined
• 2 tbsp olive oil + 3 cloves garlic, minced
• 1 tsp smoked paprika + juice of 1 lemon
• 2 cups cooked quinoa
• 1 cup halved cherry tomatoes
• 1 cup diced cucumber
• 1 avocado, sliced

Method

1. Toss shrimp with oil, garlic and paprika.
2. Sear 2 minutes per side until pink and opaque; finish with lemon juice.
3. Divide quinoa between containers and top with tomato, cucumber and shrimp.
4. Add avocado fresh, right before eating.

Ingredients

• 14oz extra-firm tofu, pressed and cubed
• 8oz noodles (rice, soba or spaghetti)
• 1/3 cup peanut butter
• 2 tbsp soy sauce + 1 tbsp rice vinegar
• 1 tbsp honey or maple syrup
• 1 clove garlic + splash of hot water to thin
• Shredded carrots & chopped peanuts, to top

Method

1. Pan-fry tofu cubes until golden on most sides, about 8 minutes.
2. Cook noodles according to package directions; drain and cool slightly.
3. Whisk peanut butter, soy sauce, vinegar, honey, garlic and hot water into a smooth sauce.
4. Toss noodles and tofu with the sauce, then top with carrots and peanuts.

Ingredients

• 8oz soba noodles
• 2 cups shredded rotisserie chicken or 14oz baked tofu
• 1 cup shredded red cabbage
• 1 cup shredded carrots
• 3 tbsp soy sauce + 1 tbsp sesame oil + 1 tbsp rice vinegar
• Sesame seeds & sliced green onion

Method

1. Cook soba according to package directions, then rinse under cold water to stop cooking and remove excess starch.
2. Whisk soy sauce, sesame oil and vinegar together.
3. Toss noodles with chicken (or tofu), cabbage, carrots and dressing.
4. Top with sesame seeds and green onion.

Ingredients

• 1.5 lb chicken thighs, cubed
• 8oz noodles of choice
• 2 tbsp soy sauce + 1 tbsp sesame oil
• 1 tbsp grated ginger + 2 cloves garlic
• 2 cups snap peas or bok choy
• 1 cup shredded carrot
• Sesame seeds, to finish

Method

1. Cook noodles, drain and set aside.
2. Sear chicken with ginger and garlic until browned and cooked through, about 8 minutes.
3. Add snap peas or bok choy for the last 2 minutes to lightly wilt.
4. Toss everything with soy sauce and sesame oil, then divide over noodles with carrot.

Ingredients

• 12oz protein or chickpea pasta (penne or rotini)
• 1 cup mozzarella pearls or cubed cheese
• 1 cup cherry tomatoes, halved
• 1/2 cup salami or grilled chicken, diced
• 1/3 cup Italian dressing
• Fresh basil or parsley, chopped

Method

1. Cook pasta according to package directions; rinse under cool water to stop cooking.
2. Toss with mozzarella, tomatoes and salami or chicken.
3. Add dressing and herbs; toss again just before serving.

Ingredients

• 1 lb pasta, any short shape
• 1.5 lb chicken breast, cooked and diced
• 1/2 cup Greek yogurt + 6 tbsp basil pesto
• 1.3 lb cherry tomatoes, halved
• 7oz mini mozzarella balls
• 2 cups arugula

Method

1. Cook pasta, then cool slightly.
2. Stir yogurt and pesto together for a lighter, creamier dressing.
3. Toss pasta with chicken, tomatoes and mozzarella.
4. Add dressing and fold in arugula last, right before serving.

Ingredients

• 12oz pasta (rotini or shells)
• 3 cans tuna, drained
• 1/2 cup plain Greek yogurt + 2 tbsp mayo
• 1/2 cup diced dill pickles + 2 tbsp pickle juice
• 2 celery stalks, diced
• 2 tbsp fresh dill, chopped

Method

1. Cook pasta, then rinse under cold water and drain well.
2. Whisk yogurt, mayo and pickle juice together.
3. Fold in tuna, pasta, pickles, celery and dill.
4. Chill at least 30 minutes before serving for the best flavor.