Lunches that hold up all week, and handle a rough commute
As a bonus, we put them to the shake test, to make sure they still look appetizing after a serious jostle — be it on the back of a bike or a chilly jog to the office.
The week in lunches
Monday: Chicken penne with roasted red pepper Tuesday: Cumin chickpeas in pitas
Wednesday: Chicken with hummus dressing on spinach
Thursday: Faux-lafel crumbs in pitas Friday: Tuna tahini salad
Shopping list
This might look like a long list, but keep in mind that it makes five meals, and you’ll have leftover ingredients for more. When planning out lunches for the week, look for ingredients that will give you mileage: Chickpeas can be pulverized into hummus; raw carrots can be a snack or grated to give salads a sweet crunch.
2 boneless, skinless chicken breasts
1 box whole wheat couscous
1 box whole wheat penne
1 bottle olive oil
1 head garlic
1 red onion
1 small jar of roasted red peppers
2 540 mL cans chickpeas
2 lemons
1 small jar tahini (store in fridge after opening)
1 container fresh spinach leaves
1 carrot
1170g can tuna
2 whole wheat pitas Ground cumin Salt, pepper
Sunday meal prep
First thing’s first — lay the groundwork by cooking up your basic ingredients. Bring a small pot of water to a rapid boil over medium heat. Add chicken breasts and boil until no longer pink in the middle, about 8 to 10 minutes. Strain. Slice one breast into bite-sized strips and shred the other into fine shreds with a fork. Set aside to cool.
Once the chicken’s done, rinse pot and thenbring11/2 cups (375mL) of water to a rapid boil. Add 1cup (250 mL) couscous, 1 tsp (5 mL) salt, 1 tsp (5 mL) pepper and 1 tbsp (15 mL) olive oil. Stir, cover and remove from heat. Let couscous steam for 5 minutes, or until tender. Remove lid, fluff with a fork and pour into a large bowl. Set aside to cool.
Now, using the same pot once more, bring water to a rapid boil. Add pasta and cook according to package instructions until al dente, about 7 to 8 minutes. Strain and set aside.
While your stuff is on the boil, open your cans of chickpeas and tuna. Rinse them separately and set aside. Grate one carrot; mince 3 cloves garlic; dice 2 roasted peppers and the onion. Juice the lemons. Now you’re ready to make five lunches at once.
For Monday’s lunch
In a medium-sized skillet, heat 1 tbsp (15 mL) olive oil with 1 finely minced garlic clove and 1 tbsp (15 mL) red onion. When garlic starts to brown, add chicken strips and lightly brown. Add cooked pasta and1 chopped whole roasted red pepper. Add salt and pepper to taste. Transfer pasta to plastic container and set aside to cool.
For Tuesday’s lunch
In a mixing bowl, stir together 1 cup (250 mL) chickpeas, 1 tbsp (15 mL) olive oil, 1 tbsp (15 mL) finely minced spinach leaves, 1 tbsp (15 mL) finely chopped onion, 1 tbsp (15 mL) chopped roasted red pepper, 1 tsp (5 mL) cumin, 1 tsp (5 mL) lemon juice, and salt and pepper to taste. Pour into a plastic container. Slice a pita in half and store in a sealable sandwich bag.
For Wednesday’s lunch
In a blender or food processor, puree 3/4 cup (180 mL) chickpeas, 1/4 cup (60 mL) water, 1 tbsp (15 mL) tahini, 2 tbsp (30 mL) lemon juice, 1/2 tsp (2 mL) cumin, 2 tbsp (30 mL) olive oil and 1 garlic clove. Add salt and pepper to taste. Mix in shredded chicken breast. Add to a plastic container with 3 cups (750 mL) spinach leaves and 1/3 cup (125 mL) grated carrot.
For Thursday’s lunch
In a blender or food processor, puree 3/4 cup (80 mL) chickpeas, 1/2 cup (125 mL) cooked couscous, 1 tsp (5 mL) cumin, 2 Tbsp (30 mL) olive oil, 1 Tbsp (15 mL) water and 1 Tbsp (15 mL) finely chopped red onion. Shape puree into two to four palm-sized patties. Heat medium-sized skillet over medium heat. Sear patties until slightly browned and crispy on the outside, about 3 minutes each side. Transfer to plastic container. Slice a pita in half and store in a sealable sandwich bag.
For Friday’s lunch
In a mixing bowl, combine tuna, 1/2 cup (125 mL) cooked couscous,1tbsp plus11/2 tsp (22 mL) lemon juice, 2 tbsp (30 mL) tahini, 1/2 cup (125 mL) grated carrot, 1 chopped roasted red pepper, 1 tbsp (15 mL) finely diced red onion, 1/2 tsp (2 mL) sugar, and salt and pepper to taste. Add to plastic container with 3 cups (750 mL) spinach leaves.