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Healthy Lunch Prep for the Week

Oleh Malica Zircop | Recipes Ataaz


Healthy Lunch Prep for the Week , .


Prep your lunches for the week on a Sunday afternoon for a relaxed and stress-free week ahead!


Prep your lunches for the week on a Sunday afternoon for a relaxed and stress-free week ahead!

Total Time: 15 Minutes, Servings: 2 Servings

Ingredients :
    For the Stir Fry Vegetables:
  • 1 tbsp oil, of choice
  • 2 cloves garlic, crushed
  • 600g McCain Stir Fry – French (just over ½ pack)
  • Salt & pepper, to taste
    • For the protein & Carbs:
  • ½ cup chickpeas, drained
  • ½ can tuna, drained
  • 1 egg, medium/hard boiled
  • 1 chicken breast, cut into strips
  • 200 g steak strips
  • ½ cup pasta, of choice
  • 3 - 4 baby potatoes
  • ¼ cup cous cous
  • ¼ cup rice
  • Oil, for cooking
  • Salt & pepper, to taste



Instructions :
    For the Stir Fry Vegetables:
  • 1. Heat the oil in a large (stir fry) pan over a high heat. Add garlic followed by the McCain French Stir Fry vegetables and mixed herbs. Stir fry for 4-6 minutes.
  • 2. Season with salt & pepper and set aside to cool.
    • For the protein and carbs:
  • 1. In a medium pot, add the baby potatoes and cover with water. Allow to cook until soft, 15 – 20 minutes. Remove the baby potatoes,
  • 2. Add the pasta to boiling water and cook for 10 – 12 minutes until al denté, drain, place the pasta in a bowl and set aside.
  • 3. Cook the rice following pack instructions. Set aside.
  • 4. Add the cous cous to a small bowl, top with boiling water until just covered, quickly cover with a small plate and steam for 7 – 8 minutes. Fluff with a fork.
  • 5. Heat 1 tablespoon of oil in a pan. Add the chicken strips, season with salt and pepper, and fry until browned and cooked. Remove the chicken from the pan and set aside.
  • 6. To the same pan, add another tablespoon of oil along with the steak strips. Season with salt & pepper and fry until browned. Set aside.
    • For the Dressings:
  • 1. Place each of the dressings ingredients into a small jar and shake until combined.
  • 2. Keep refrigerated and shake once more before serving.
    • Dressings:
  • Honey & Mustard Dressing (Vegetarian):
  • 2 tsp honey
  • 2 tsp dijon mustard
  • 1 tbsp apple cider vinegar
  • 3 tbsp olive oil
  • Salt & pepper, to taste
  • For the Yoghurt & Mint Dressing (Tuna):
  • 3 tbsp plain yoghurt
  • 2 tbsp finely chopped mint leaves
  • 1 tsp crushed garlic
  • 1 tbsp lemon juice
  • Salt and black pepper to taste
  • Lemon-Thyme Dressing (Chicken):
  • 3 tbsp olive oil
  • 1 - 2 tbsp lemon juice
  • Lemon zest
  • 1 – 2 tsp thyme, chopped
  • 1 clove garlic, crushed
  • Salt & pepper, to taste
  • Soy & Ginger Dressing (Beef):
  • 2 tbsp soy sauce
  • ½ tsp ginger, crushed
  • ½ tsp garlic, crushed
  • 1 tbsp lime juice
  • 2 tbsp olive oil
  • Assembly
    • For the Vegetarian bowl:
  • 1. Place the pasta into the storage container along with the chickpeas and ¼ of the stir-fried vegetables.
  • 2. Serve the meal with the honey and mustard dressing and ENJOY!
    • For the Tuna & Egg bowl:
  • 1. Place the tuna into the storage container along with the boiled potatoes and ¼ of the stir-fried vegetables.
  • 2. Slice the boiled egg in half and add to the storage container.
  • 3. Serve the meal with the yoghurt and mint dressing and ENJOY!
    • For the Chicken & Cous Cous bowl:
  • 1. Place the cous cous into the storage container along with the chicken strips and ¼ of the stir-fried vegetables.
  • 2. Serve the meal with the lemon-thyme dressing and ENJOY!
    • For the Beef & Rice bowl:
  • 1. Place the rice into the storage container along with the beef strips and ¼ of the stir-fried vegetables.
  • 2. Serve the meal with the soy and ginger dressing and ENJOY!



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Prep your lunches for the week on a Sunday afternoon for a relaxed and stress-free week ahead!

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