Recipe Description
Lunchbox Mains from The Cook Book are all about smart meal prep — portable, nutritious dishes that stay delicious hours after you’ve packed them. This customizable framework lets you create endless combinations with proteins, grains, and veggies to fuel your day without fuss. Make ahead, refrigerate, grab, and go!
Serving Details
- Servings: 4 (adjustable)
- Serving Size: 1 lunchbox portion
- Meal Type: Lunch / Meal Prep
- Preparation Level: Easy
Cooking Time
- Preparation Time: 15 minutes
- Cooking Time: 20 minutes (depends on components)
- Total Time: ~35 minutes
Nutritional Ingredients
Nutrition will vary based on ingredients selected, but here’s an average example per portion:
- Calories: ~450 kcal
- Protein: 30g
- Fat: 15g
- Carbohydrates: 40g
- Fibre: 6g
Ingredients (Build-Your-Own)
- Protein (choose 1–2): Grilled chicken, tofu, chickpeas, tuna, boiled eggs, lentils, halloumi
- Base Grain or Carb: Quinoa, brown rice, couscous, sweet potato, whole wheat pasta
- Veggies (raw or roasted): Bell peppers, spinach, kale, cucumber, carrots, cherry tomatoes, broccoli
- Extras: Hummus, tahini, feta, olives, nuts, seeds, fresh herbs
- Dressing (optional): Lemon vinaigrette, Greek yogurt sauce, balsamic drizzle, pesto
Instructions
- Choose your protein and cook or prepare it as needed (grill, roast, or boil).
- Prepare your base grain or carb — cook according to package instructions and cool.
- Chop or roast your vegetables. Keep them separate if prepping in advance to prevent sogginess.
- Assemble each lunchbox with a balanced portion of protein, grains, and veg. Add toppings or dressing if desired.
- Store in airtight containers in the fridge for up to 4 days. Keep dressing on the side until ready to eat.
FAQs
Q: Can these be frozen?
A: It depends — grains and proteins freeze well, but fresh vegetables like cucumber or lettuce do not. Assemble in stages for freezer prep.
Q: How do I keep these from going soggy?
A: Keep wet and dry ingredients separate until serving. Store dressings in small containers and add at the last moment.
Q: What are some vegetarian combos?
A: Try quinoa + roasted sweet potato + kale + feta + chickpeas + tahini dressing.
Q: Can I use leftovers?
A: Absolutely! Roasted veg, leftover chicken, or last night’s grains are perfect for repurposing into lunchbox mains.
