Meal prep can save you precious time during the week and keep your healthy eating on track. Sometimes, however, it requires many ingredients and can take up a significant amount of time.
For those weeks when you’re feeling a little extra lazy, these three-ingredient lunches will save you time and money. From wraps and salads to casseroles and bakes, this list has an option for everyone.
1. 3-Ingredient Tempeh Burger
Via Earthy Feast
Tempeh, an egg, and harissa are all you need to create this veggie patty. You can put the burger on a bun or break it up to put over a salad. For extra barbecue flavor, add a dash of liquid smoke on top.
2. Chicken Caprese Salad
Via Food and Wine
Kick caprese salad up a notch by adding grilled chicken for extra protein. The recipe calls for grilled chicken, but it can also be baked or pan-fried if you don’t have a grill.
3. Maple Cardamom Salmon
Maple syrup and cardamom give this salmon it’s sweet flavor. Since you don’t want to be that person who microwaves fish in the office, we’d recommend having this salmon cold on top of a salad or quinoa.
4. Pink Grapefruit and Avocado Salad
Via Martha Stewart
This refreshing salad is perfect for summer. Be sure to choose an avocado that just slightly gives when pressed and isn’t too soft. A firmer avocado is better for slicing.
5. Bacon Asparagus Frittata
Via Fresh Planet Flavor
When making this frittata, cut the asparagus into smaller pieces and save some to decorate the top of the frittata. If you don’t like asparagus, broccoli or spinach would also work.
6. Chickpea Pasta with Spinach and Goat Cheese
When the goat cheese melts, it creates a creamy pasta sauce. If the mixture is too dry, add one teaspoon of pasta water at a time until it’s at the desired consistency.
7. Hummus Chicken Salad
Via Kim’s Cravings
All you need is rotisserie chicken and hummus to make this chicken salad. You can jazz up the chicken salad by adding spices like garlic or basil. Serve the chicken salad in a whole wheat wrap or on a salad.
8. Slow Cooker Taco Chicken
Via A Nerd Cooks
Chicken breasts, salsa, and taco seasoning set in a slow cooker for 4-6 hours to make this tender taco filling. After the chicken is done cooking, use two forks to shred it.
9. Cheesy Garlic and Herb Brussels Sprouts with Sausage
Via Carrots and Cake
To simplify this recipe even further, you can use pre-cooked chicken or turkey sausage. The heat from the brussels sprouts and sausage causes the cheese to melt, making a sauce.
10. Sautéed Cherry Tomatoes and White Beans with Feta
This tomato and bean salad is a great option for vegetarians. One serving contains almost 20 grams of protein.
Source URL: https://www.bostonmagazine.com/health/2019/07/01/healthy-three-ingredient-lunches/
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