15 minute Lunch Meal Prep: 3 Healthy & Easy Recipes

Today we doing a 15-minute lunch meal prep. We are making 3 healthy & easy recipes😍 These are great lunch ideas for work or school. These contain 25-30g protein per serving depending on which pasta, tofu, cheese you use etc. All these recipes are also vegetarian.
🥒Greek pasta salad jars
🍜noodle soup jars
🍅Caprese salad jars

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00:00 Intro
00:21 Greek Pasta Salad
03:43 Noodle Soup Jars
06:59 Caprese Salad Jars

Greek Pasta Salad Jars (about 27 g protein per serving)

for two servings:
5.6 oz. (gluten-free) lentil pasta (160 g)
9 oz. cherry / grape tomatoes (250 g)
1/2 big cucumber
1 bell pepper
2. oz. feta, crumbled (60 g)
1/4 cup kalamata olives (60 ml)
If you don’t have IBS, you can add 1 diced red
onion
+ if you wanted to add more protein, you can add some chicken, for example

for the dressing:
2 tablespoons (garlic infused) olive oil
juice of 1/2 small lemon
2 teaspoons dijon mustard
optional: 1 tablespoon balsamic vinegar
2 teaspoons oregano
1 teaspoon honey
If you don’t have IBS, you can add 1/2 teaspoon garlic powder
pinch of salt & pepper

1. Cook the pasta according to its packaging
2. Meanwhile wash and chop the vegetables and mix all the ingredients together for the dressing
3. Drain the pasta and rinse it in cold water, so it cools down immediately
4. Divide the dressing into two big glass jars. Add the pasta, olives, feta, bell pepper, cherry tomatoes and cucumber
5. Cover with lids and store in the fridge
6. Before serving add all the ingredients into a big bowl and toss

Noodle Soup Jars (about 30 g protein per serving)

For two servings of the broth concentrate:
2 – 4 tablespoons (gluten-free) soy sauce, to taste
2 teaspoons sesame oil
2 teaspoons garlic infused olive oil
2 – 4 teaspoons vegetable bouillon powder, depending on how salty your bouillon is
pinch of chili flakes
1/2 teaspoon ground ginger
(if you don’ t have IBS, add 1/2 – 1 teaspoon garlic powder)

8 oz. high-protein firm tofu, cubed (225 g)
1 cup canned mushrooms (150 g)
1 cup edamame beans (155 g)
1 bell pepper, diced
2 servings rice vermicelli noodles or other noodles that cook quickly

1. In a bowl, mix all the ingredients together for the broth concentrate. Divide into two big glass jars
2. Then add the tofu, vegetables and noodles
3. Cover with lids and store in the fridge
4. Bring a jar to room temperature ten minutes before adding the hot water so the glass jar won’t break
5. Add boiling water and stir well. Let sit for about 5 minutes, until the noodles are cooked and enjoy!

Caprese Salad Jars (about 26 g protein per serving)

For two servings:

1/3 cup uncooked quinoa (80 ml)
2/3 cups cooking water (160 ml)
1 1/4 cups canned chickpeas (215 g)
3.5 oz. / 100 g (lactose-free) mozzarella balls
2 cups arugula (60 g)
1 1/2 cups cherry tomatoes, halved (225 g)
Two handfuls of fresh basil
+ if you wanted to add more protein, you can add some chicken, for example

Dressing:
2 tablespoons (garlic infused) olive oil
2 tablespoons balsamic vinegar
2 teaspoons Dijon mustard
pinch salt

1. Rinse the quinoa. Boil the water and cook the quinoa
2. Mix all the ingredients together for the dressing
3. Rinse the chickpeas and blot them dry
4. Divide the dressing into two big glass jars. Then add the chickpeas, mozzarella, quinoa, cherry tomatoes, arugula and basil
5. Cover with lids and store in the fridge
6. Before serving, toss to combine!

#mealprep #healthylunch #lunchideas