• Samantha

Meal ideas to take to work

Hi friends,

By packing a lunch for work you can save a lot of money each year. Today I am sharing some easy meal ideas that you can make and take to work. The requirements for each meal I share is #1 they are pretty healthy, #2 they won't get soggy, #3 they are quick and easy.


Rice Wraps

Watch the recipe in the short TikTok below




Simple Fried Rice Stir Fry

I love fried rice! I think it is just the perfect way to easily eat healthy and get in your vegetables and protein all in one meal.

You can add:

  • egg

  • green onion or chopped onion

  • garlic

  • chicken, or pork or beef or shrimp. Lots of options!

  • spinach

  • carrots

  • peas

  • kimchi

  • pineapple

For the recipe click here.


Quinoa Salad

Ingredients:

  • Quinoa

  • 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cupscooked chickpeas

  • 1 medium cucumber, seeded and chopped

  • 1 medium red bell pepper, chopped

  • ¾ cup chopped red onion (from 1 small red onion)

  • 1 cup finely chopped flat-leaf parsley (from 1 large bunch)

  • ¼ cup olive oil

  • ¼ cup lemon juice (from 2 to 3 lemons)

  • 1 tablespoon red wine vinegar

  • 2 cloves garlic, pressed or minced

  • ½ teaspoon fine sea salt

  • Freshly ground black pepper, to taste




Skinny Taco Salad in a Jar

Ingredients:

  • 1/2 pound ground turkey

  • 1 teaspoon chili powder

  • 1/2 teaspoon cumin

  • 1/4 teaspoon garlic powder

  • 1/4 teaspoon sea salt

  • 1/2 cup whole-grain tortilla chips broken

  • 1/2 cup cheddar cheese reduced-fat, shredded

  • 3 cups romaine lettuce chopped

  • 1 cup cherry tomatoes halved

  • 1/2 cup salsa no sugar added


Turkey, pesto, Smashed Peas Sandwich

Ingredients:

¼ small red onion, sliced

2 tablespoons white wine vinegar

2 tablespoons butter

10 ounces frozen peas

kosher salt and black pepper

¼ cup pesto

8 ounces sliced roasted turkey

8 slices white country bread, toasted

Directions

Step 1Toss the onion and vinegar in a small bowl. Let sit until the onion is tender and bright pink, 3 to 5 minutes.

Step 2Meanwhile, heat the butter in a medium skillet over medium heat. Add the peas and ¼ teaspoon each salt and pepper and cook until heated through, 5 to 7 minutes. Mash until the peas hold together.

Step 3Divide the peas, onion, pesto, and turkey among the bread.



Chicken and Asparagus Lemon Stir Fry

Ingredients:

  • ½ tablespoon olive oil

  • 2 chicken breasts, sliced

  • 1 teaspoon salt

  • ½ teaspoon pepper

  • 1 tablespoon garlic, minced

  • 4 oz asparagus(100 g)

  • ½ lemon, zested

  • ½ lemon, juiced

  • 3 tablespoons soy sauce

  • lemon, zested, to garnish

  • rice, to serve

Directions:

  1. Season the chicken with the salt and pepper and fry with the olive oil. After a few minutes, add the garlic.

  2. Fry the chicken with the garlic for another few minutes, then add the asparagus, lemon zest, and lemon juice.

  3. Stir again, before mixing in the soy sauce.

  4. Serve with rice and sprinkle with lemon zest on top.

  5. Enjoy!




Healthy Buffalo Chicken Bowls

Ingredients

  • 2 cans corn

  • 2 cans black beans

  • 3 avocados

  • a pint of cherry tomatoes halved

  • 6 chicken breasts

  • 1 cup of your favorite buffalo sauce I use Franks

  • 1 TBS garlic minced

  • 2 TBS your favorite ranch dressing


Instructions

  1. Cook chicken, garlic and hot sauce to slow cooker and cook on low for 6 hours or on high for 3 hours. When chicken is cooked through, shred it and set aside.

  2. Next, drain and rinse your corn and black beans and add them to a bowl. Rinse and half your cherry tomatoes and add them to the bowl as well. Lastly, dice your avocados and add them to the mix!

  3. Assemble your bowls by adding your veggie mixture, topping with chicken, and finishing them off with some healthy yogurt based ranch dressing (or whatever your favorite ranch dressing is).



Lazy Girl’s Chicken Enchilada Casserole Ingredients:

  • 1lb chicken breasts, cut into bite-sized pieces

  • salt and pepper

  • 1 cup gluten-free enchilada sauce

  • 1 cup sour cream

  • 3/4 cup jarred salsa

  • 1 cup frozen corn, thawed

  • 4oz diced green chilies

  • 12 gluten-free white corn tortillas, torn or chopped into bite-sized pieces

  • 1 cup shredded cheddar cheese

Directions:

  1. Preheat oven to 350 degrees. Season chicken with salt and pepper then saute in a large, nonstick-sprayed skillet over medium-high heat until cooked through. Remove to a plate to cool slightly.

  2. In a very large bowl add enchilada sauce, sour cream and salsa then whisk to combine. Add cooked chicken, corn, and green chilies then stir to combine. Add corn tortillas then stir to combine.

  3. Spray a 9x13" casserole dish (or 2 smaller baking dishes) with nonstick spray then scoop mixture inside. Top with cheese then bake for 25 minutes, or until golden brown and bubbly. Let rest for 5 minutes before serving. Top with green onions and salsa, if desired.










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