Four make-ahead, protein-rich lunch recipes
You’ve likely heard the saying, “You are the sum total of the five people you spend the most time with.” This idea, popularized by motivational speaker Jim Rohn, holds that the habits, mindsets, and energy of your closest companions shape who you become.
Surrounding yourselves with excellent friends and a supportive community is like fueling your body with top-notch nutrition—it powers you up and helps you thrive! Research supports this finding: a 2019 study published in PLOS ONE found that strong social networks are associated with lower cortisol levels, which in turn reduce stress and improve overall health. Great friends inspire you to stay committed to your goals, such as eating well and staying active, which you both already do exceptionally well!
A positive community provides accountability and encouragement. When your “top five” value wellness, it’s easier to stick to protein-rich meals or hit that 10,000-step goal. Additionally, sharing laughs and experiences with friends releases oxytocin, which lifts your mood and energy. Think of your friends as your wellness team, helping you tackle busy days and stay on track.
To keep you energized and inspired, here are four make-ahead, protein-rich lunch recipes with bold, new flavors to spice up your week. Each is prepped in advance, stores easily, and packs at least 25 grams of protein to support your active lifestyle.
1. Smoky Chipotle Chicken Quinoa Bowl
• Ingredients (4 servings):
• 1 lb boneless chicken breast, diced
• 1 cup protein-enriched quinoa
• 1 can (15 oz) black beans, drained
• 1 red bell pepper, diced
• 1 avocado, sliced
• 2 tbsp olive oil
• 2 tsp chipotle chili powder
• 1 tsp cumin
• Juice of 1 lime
• Salt and pepper to taste
• Instructions:
1. Cook quinoa in 2 cups bone broth (bring to boil, simmer 15 minutes). Let cool.
2. In a skillet, heat olive oil over medium heat. Add chicken, chipotle powder, cumin, salt, and pepper. Cook until done (about 8 minutes).
3. Mix quinoa, chicken, black beans, and bell pepper in a large bowl. Stir in lime juice.
4. Divide into four containers, topping each with avocado slices before serving.
• Nutrition (per serving): ~35g protein, 450 kcal, 10g fiber
• Storage: Refrigerate up to 4 days. Add avocado fresh to avoid browning.
• Flavor Note: Smoky chipotle and zesty lime give a bold, Mexican-inspired kick.Inflammation Markers (hs-CRP & Homocysteine)
Key for: Heart health, cognition, and healthy aging.
2. Korean Beef Bulgogi Lettuce Wraps
• Ingredients (4 servings):
• 1 lb lean ground beef
• 1/4 cup low-sodium soy sauce, tamari or coconut aminos
• 2 tbsp sesame oil
• 1 tbsp honey or allulose
• 2 cloves garlic, minced
• 1 tsp grated ginger
• 1 cup sautéed cauliflower rice
• 8 large lettuce leaves (e.g., romaine or butter lettuce)
• 1/4 cup sliced green onions
• Instructions:
1. In a bowl, mix soy sauce, sesame oil, honey, garlic, and ginger.
2. Cook beef in a skillet over medium heat, breaking it up. Add sauce and simmer 5 minutes.
3. Divide beef and caulirice into four containers. Store lettuce and green onions separately.
4. To serve, spoon beef and cauliflower rice into lettuce leaves, and sprinkle with green onions.
• Nutrition (per serving): ~28g protein, 300 kcal, 6g fiber
• Storage: Refrigerate beef and cauliflower rice up to 4 days; keep lettuce fresh.
• Flavor Note: Sweet-salty sesame and ginger bring an Asian flair, perfect for a light yet filling meal.
3. Turmeric Chickpea & Chicken Salad
• Ingredients (4 servings):
• 1 lb cooked chicken breast, shredded
• 1 can (15 oz) chickpeas, drained
• 1/2 cup Greek yogurt (plain, nonfat)
• 1/4 cup diced red onion
• 1/4 cup chopped cilantro
• 1 tsp turmeric
• 1 tsp curry powder
• Juice of 1 lemon
• Salt and pepper to taste
• 4 cups mixed greens (for serving)
• Instructions:
1. In a large bowl, combine yogurt, turmeric, curry powder, lemon juice, salt, and pepper.
2. Add chicken, chickpeas, onion, and cilantro. Mix well.
3. Divide the greens into four containers, storing them separately to keep them fresh.
4. Serve over greens or in a low carb wrap.
• Nutrition (per serving): ~32g protein, 380 kcal, 8g fiber
• Storage: Refrigerate salad up to 4 days; add greens when ready to eat.
• Flavor Note: Warm turmeric and curry add an anti-inflammatory boost with vibrant, Indian-inspired flavor.
4. Buffalo Tofu & Veggie Grain Bowl
• Ingredients (4 servings):
• 14 oz firm tofu, pressed and cubed
• 1/4 cup buffalo sauce
• 1 cup farro, cooked in bone broth
• 2 cups shredded carrots
• 1 cup diced celery
• 1/4 cup crumbled blue cheese (optional)
• 2 tbsp olive oil
• Salt and pepper to taste
• Instructions:
1. Toss tofu with olive oil, salt, and pepper. Bake or air fry at 400°F for 20 minutes.
2. Toss baked tofu in buffalo sauce.
3. Mix farro, carrots, and celery in a bowl. Divide into four containers, topping with tofu and blue cheese (if using).
• Nutrition (per serving): ~25g protein (30g with cheese), 420 kcal, 7g fiber
• Storage: Refrigerate up to 4 days. Add fresh cheese if used.
• Flavor Note: Spicy buffalo sauce and crunchy veggies deliver a bold, American pub-style taste, complemented by tofu for a plant-based twist.