My Sundays tend to follow a certain habit whenever the upcoming week appears to be hectic. It’s mostly Mediterranean and it’s mostly about momentum: one tray of something roasting, one pot of something simmering, one cutting board worth of vegetables, and a couple of containers that go straight to the fridge. Below is the rotation that I depend on. There is no need to do anything extremely elaborate or spend three hours in the kitchen.
From multiple experiences with gray broccoli and soggy lunches, one of the lessons I learned the hard way was the importance of adding dressing to the meal bowls at the time of eating, rather than packing it. As the prep time for grains is longest, they should be cooked first. Once the grains are cooking, you can start the timer and season the chicken with salt. I have 25 ideas for meal prep that I rotate between. For each recipe, I justify the time spent on prep, explain how the finished meal prep container should be organized, and provide an alternative for the main ingredient mentioned in the title.
Contents
- 1) Lemon Herb Chicken
- 2) Sheet Pan Salmon
- 3) Greek Salad Bowls
- 4) Tuna Bean Salad
- 5) Turkey Meatballs
- 6) Lentil Bowls
- 7) Egg Muffins
- 8) Shrimp Noodles
- 9) Hummus Pita Boxes
- 10) Avocado Toast Boxes
- 11) Shawarma Bowls
- 12) Pesto Pasta Salad
- 13) Couscous Bowls
- 14) Caprese Chicken
- 15) Falafel Patties
- 16) Tomato Soup
- 17) Chicken Salad
- 18) Veggie Egg Skillet
- 19) Roasted Cauliflower
- 20) Mediterranean Snack Plate
- 21) Tabbouleh Salad
- 22) Lentil Bolognese
- 23) Frittata Slices
- 24) Chickpea Salad
- 25) Greens And Beans
1) Lemon Herb Chicken
The pitch for Lemon Herb Chicken: Meal prepping chicken cutlets is a breeze! Cook your chicken in just 8 minutes! and right out of the fridge they slice easily. With the addition of lemon and herbs, these won’t end up being a Tuesday lunch to forget.
Due to its longer cooking time, start by preparing quinoa. The next step is to pound boneless chicken cutlets to an even thickness and coat them in a mixture of olive oil, lemon zest, minced garlic, oregano, salt, and pepper. Then, sear them on a hot pan, for about 3 to 4 minutes on each side. It is ideal for the outer edges to be a deep golden brown, while the center should remain slightly opaque, or be at 165°F. To prevent the juices from running onto the cutting board, let the chicken rest for 5 minutes before cutting.
Boneless thighs will work but will stay juicer on the third day. Increase the time by 2 minutes on both sides, and pull them at 170 degrees.
2) Sheet Pan Salmon
Why Sheet Pan Salmon is Worth It: Salmon is a unique protein option that can be served cold and offers a delicious alternative. That’s what makes it a salad you’ll actually want to eat at your desk instead of one you eat out of obligation.
Preheat the oven to 400°F. If you have additional herbs, you can add them to the foil lined sheet pan with the salmon fillets (skin side down) along with the olive oil, lemon, salt, and pepper, and dill, parsley, oregano, or other herbs. Depending on the thickness of the salmon, it can take anywhere from 10 to 12 minutes to roast. You know it is done cooking when the thickest part of the salmon (pulled with a fork) flakes easily, and the salmon color changes from translucent to opaque with the center still a little dark pink. After cooking is done, let the salmon cool. You can store it in the skin and peel it off before eating.
Cooking time is the same. You could use Arctic char, but that fish fillet would be half the cost.
3) Greek Salad Bowls
What Greek Salad Bowls gets you: Farro is a grain that withstands time in the fridge. Its texture will remain chewy, and it soaks up the cucumber juice instead of being dominated by it, and the dressing won’t turn it mushy.
Boil 1 cup of farro in salted water for about 25 minutes until it is tender but still slightly firm. Meanwhile, chop up a cucumber, some cherry tomatoes, and a red onion. (To tone down the aggressiveness of raw onion, you can rinse it for about 30 seconds in cold water.) Crumble some feta cheese. Once the farro has cooled, add olive oil, red wine vinegar, oregano, salt, and pepper, and toss to combine. \n Add the veggies and feta on top. Place the dressing in a separate small container.
Cooking time increases by 5 minutes. However, Pearled barley has the same texture as farro but is more cost effective.
4) Tuna Bean Salad
This lunch is filling and light. Mix canned tuna (in water or olive oil) with rinsed white beans, chopped celery, dill, and lots of lemon. An olive oil drizzle and a sprinkle of salt and pepper tie it all together. Serve it with greens or whole-grain crackers.
5) Turkey Meatballs
Why Turkey Meatballs makes the cut: Meatballs are very versatile and pair with different bases (orzo, rice, salad, pita, and even plain). Turkey meatballs also last long as they can be frozen and reheated, giving you great value for your trip as they can be used for a weeks worth of meals.
Mix one pound of ground turkey with chopped spinach, minced garlic, 1 egg, 1/4 cup of breadcrumbs, and salt, pepper, and oregano to taste. Roll mixture into meatball-sized portions and bake in the oven for 15 to 18 minutes at 400°F. When the internal temperature reaches 165°F, and they are browned, they are done. Don’t overcrowd the pan, or the meatballs will steam instead of getting browned.
Add 2 tablespoons of olive oil to the ground chicken mixture, as this will help it retain more moisture. Ground beef can be used as well, however be sure to drain the excess fat from the pan prior to discarding it.
6) Lentil Bowls
Why I Like Lentil Bowls: Lentils will always be my first choice when it comes to meal-prepping. They’re a very simple protein option to prepare, and very cost-effective. Plus, unlike most foods, they’re safe to keep in the refrigerator for 5 days.
To keep cooking time under 40 minutes, use steam lentils available for less than $2 at Trader Joe’s. Otherwise, take 20-25 minutes to simmer green or French lentils with salt until tender, but not falling apart. When cooled, lentils can be layered with roasted vegetables like zucchini, peppers, or sweet potatoes, along with a handful of salad greens, and a splash of olive oil and lemon. Afterwards, top with crumbled feta.
Although red lentils cook in twelve minutes, they break down completely during cooking. As a result, they are best suited for soup rather than bowls. Black beluga lentils are more expensive, but they are the best option for lentils that retain their shape.
7) Egg Muffins
Where Egg Muffins earns its spot: in less than 10 minutes of prep, you can conveniently prepare a week’s worth of breakfasts using just six eggs. Additionally, because of their hand-held design, they can be consumed while standing at the counter, scrolling on your phone — and I have a lot of respect for that.
Whisk together 6 eggs, a splash of milk, salt, and pepper. Incorporate cooked spinach, diced bell peppers, a little feta cheese, and any other roasted vegetables you have. Grease the muffin tin and pour in the batter. Bake for 18 to 22 minutes at 375 degrees. They will be done when the tops have risen and when the center (not jiggly) is pressed and feels set. After 5 minutes, they are ready to be pulled out of the tin.
Substituting cottage cheese for milk will provide a softer texture and an additional boost of protein. If you want your muffins to be tangier, use goat cheese rather than feta.
Nathaniel’s Pantry Notes: The Sunday Cook Order (Grain First, Protein Last)
I used to begin every Sunday meal prep session by searing the chicken. Then, I’d check the rice and realize it needed twenty-five more minutes. I’d end up standing there with the chicken cooked in the pan for thirty minutes waiting for the rest to finish. By the time the chicken hit the temperature of regret, the rice was finally done.
An embarrassingly simple solution is to always start with the slowest cooking items. For instance, you should always begin with your grains and beans since they like to be left alone and undisturbed. After that, you should add your roasted vegetables to the oven since they need to be in a hot oven that is not being opened for a few minutes to allow other vegetables to roast or cook. Finally, your protein is the last item that should go in since it requires a lot of attention and a hot pan, and will only take about eight minutes to finish cooking.
• Grains first. Bulgur, farro, quinoa, brown rice, lentils. Put them on, set a timer, walk away. They’re the only thing you can’t speed up by paying more attention.
• Oven next. Once the grain is going, get the sheet pan in the oven. Vegetables, chickpeas, sweet potatoes, salmon. The oven does the work, you don’t.
• Stovetop vegetables after that. Anything you’re sautéing (zucchini, peppers, greens) goes on once the oven is humming. These cook in 8-12 minutes and don’t need babysitting.
• Protein last. Chicken cutlets, shrimp, meatballs. These cook in eight minutes or less and they need the hot pan and your eyes on them. Save them for when nothing else is competing.
• Sauces and dressings during the gaps. Whisk the tahini sauce, blend the pesto, mix the yogurt dressing in the dead time while something else is cooking.
Intentionally left off the list are cooking methods that require you to actively do multiple tasks at once. If you try to simultaneously sauté chicken, stir rice, flip eggs, and monitor a sauce, you will burn something. Sunday meal prep is not a cooking show. The idea is that you are only cooking for around 15 minutes total. Most of the time is spent waiting.
8) Shrimp Noodles
What makes Shrimp Noodles work: Shrimp will cook in just a few minutes, so this is a quick protein option for lunch that you can prep and forget about. The noodles are also good cold or reheated.
Starts boiling the water for the pasta. When the water is boiling, adds the pasta. Cooks the pasta until it is just short of being fully cooked. Once the time is done, drains the pasta, and mixes it with a bit of olive oil to prevent it from sticking. When the pasta is cooking, puts some minced garlic in the oil, and lets it cook for 30 seconds until it is fragrant. Be careful not to let it brown. Shrimp is cooked for a total time of 2-3 minutes, and should be turned over once in the middle of the time. Of course, be sure to add in raw shrimp, salt, and a touch of red pepper. They will be done when they become a loose C shape and a pink opaque color. Add everything with cherry tomatoes, chopped parsley, and a dash of lemon.
You can use frozen, pre-cooked shrimp, but be careful when reheating them. You should only warm them through (about 90 seconds in the pasta water) or they will get rubbery.
9) Hummus Pita Boxes
Why Hummus Pita Boxes belongs here: Bottom line, it doesn’t require reheating and it doesn’t have any disgusting parts which makes it super easy to prepare. This meal is meant for when a lunch is left behind in the office until 4pm.
Combine olive oil, salt, and oregano, and toss them with bell pepper slices and cherry tomatoes. Roast them in the oven for 18-20 minutes at 425°F. The peppers will be done roasting when the skins are charred, wrinkled, and split. Make sure to let them cool completely. This is important to avoid warm and odd flavored hummus. Using a meal prep container, section off some space for the hummus, the roasted veggies in the middle, and place some pita wedges with cucumber sticks for scooping. Be sure to keep everything separately and dry stored.
If you want something cooler and more yogurt-y, you can swap out the tzatziki for hummus. Babaganoush is an option as well.
10) Avocado Toast Boxes
The pitch for Avocado Toast Boxes: This meal prep idea is for people who don’t really want to meal prep. Separate packing of the components is required. At your desk, assembly takes 90 seconds.
Pack sliced wholegrain bread (you can wrap the slices in foil to protect them from moisture, or toast them the morning you leave). Bring whole, uncut avocados (as they will brown once you cut them). Also pack wedges of lemon, flaky sea salt, and one of the following in a separate container: an oil-sardine, a smoked salmon, a roasted cherry tomato pack or a 6-minute egg pack. For lunch, join us! Just smash half an avocado on toast, add some lemon juice, sprinkle with salt, and top with any condiment you like.
Sourdough holds up better than soft sandwich bread for next day toast. If you’re packing sardines (which you should try once), the oil-packed kind tastes the most like dinner and the least like a tin.
11) Shawarma Bowls
Bolded Text . Going the the chicken is either sliced or shredded and it’s going to get cooked before the salad is done being prepped. As for the spice blends, they’re going to be a strong smell, perhaps enough for you to remember you packed your lunch.
Coat the sliced chicken thighs with olive oil, cumin, paprika, coriander, garlic, salt, and a hint of cinnamon. In a pan that has reached its maximum heat, sear the chicken for 3 to 4 minutes on each side until the edges are black and the centers are turned opaque. Then construct the bowls with rice or cauliflower rice, cucumbers, tomatoes, red onion, and a dollop of garlic yogurt sauce. Lastly, pack the yogurt sauce separately.
Swap: Chicken breast works but slice it thinner (about a quarter inch) and watch it closely. The transition occurs in about 30 seconds. If you can find it, lamb takes the spices even better.
12) Pesto Pasta Salad
What Pesto Pasta Salad gets you: I genuinely like cold pasta with pesto, which is quite the compliment considering I often find cold pasta to be pathetic.
The whole-wheat pasta should be cooked slightly more than al dente because it will tighten up in the refrigerator. After draining, you should toss it immediately with olive oil, so the pasta does not stick together. After it has cooled to room temperature, you can mix in some basil pesto (either from the store or homemade), halved cherry tomatoes, baby mozzarella and, if desired, grilled chicken or chickpeas to add more protein. Finally, add salt and lemon at the end, rather than at the beginning.
Change: Sun-dried tomato pesto as opposed to basil offers a more complex salad that lasts longer than two days. Substitute chickpeas for mozzarella.
13) Couscous Bowls
Why Couscous Bowls makes the cut: Couscous takes five minutes to prepare and can be paired with any roasted dish. You can prepare this meal when the oven is already on for another dish.
In a small pot, combine 1 cup of either chicken or vegetable broth with a bit of olive oil and bring to a boil. Mix in 1 cup of couscous, cover the pot, and remove it from the heat. Let it sit for 5 minutes, then fluff the couscous with a fork. For the roasted vegetables, cube the sweet potatoes, slice the zucchini, and cut the red onions into wedges. Roast everything for 22-25 minutes at 425°F. They are ready when the edges are charred and the insides are tender. To assemble the dish, place some couscous, the roasted veggies, and a few chickpeas to finish. Drizzle with a tahini-lemon sauce.
Pearl couscous (the larger variety) requires 12 minutes of simmering time, so it is chewier. It’s useful on a day with less activity.
14) Caprese Chicken
Why You Should Choose Caprese Chicken: The roasted cherry tomatoes create a sauce that keeps the chicken from drying out in the fridge. This is one of the only proteins intended for meal prep that heats up well in the microwave.
Sear the chicken cutlets for 3-4 minutes on each side. Place them on a sheet pan with a good amount of cherry tomatoes and transfer to a 400°F oven. Roast for an additional 10-12 minutes until the tomatoes collapse and the chicken cutlets reach 165°F. For presentation, add fresh mozzarella and a piece of torn basil. Don’t place the chicken with the mozzarella; that would be weird.
Take into consideration that swapping ingredients means the chicken thighs are going to be juicier and will add 3-4 minutes to the oven time. Also, use burrata instead of mozzarella if you plan on eating that today, not three days from now.
15) Falafel Patties
What to expect: You will get most of the falafel experience without the messy cleanup from the deep fryer and pan-fried patties. You can reheat them in a skillet and they won’t become soggy.
Drain the chickpeas and place them in a food processor along with the parsley, garlic, cumin, coriander, and salt, 1 tablespoon of flour, and 1 tablespoon of olive oil. Pulse until you obtain a rough paste (i.e. the texture should not be smooth like hummus and chunks of chickpeas should be visible). Mould the mixture into 6-8 patties and pan fry in olive oil for about 3-4 minutes on each side. The patties are done when the outside is golden and crispy while the inside remains soft.
If you use a can of white beans instead of chickpeas you will get a patty that is milder and creamier. You may want to add an extra minute per side to account for their added moisture.
Nathaniel’s Pantry Notes: The Mediterranean Spice Tin (Five Spices, Twenty Dinners)
I have a tin on my counter that contains five spices. That’s how simple my entire setup is for almost every Mediterranean dinner I make. I watched this on a Sunday as I grabbed the same five jars for three consecutive weekends, each time placing them into one small tin so I wouldn’t have to open my spice cabinet every twelve minutes.
Few people recognize that Mediterranean cuisine does not feature thirty unique flavors. Rather, Mediterranean cooking incorporates a small handful of spices and relishes, combining them in varying quantities with olive oil, lemon, and salt. With just these five ingredients, all other dishes on this list can be prepared using a single pan and a sheet of parchment.
• Cumin. The base note in shawarma, falafel, chickpea anything, lentil bowls. Buy the whole seeds if you can; toast them dry in a pan for 90 seconds before grinding and the whole kitchen smells like it has a plan.
• Smoked paprika. Not sweet paprika. Smoked. This is the one spice that makes a vegetarian dish taste like there’s meat in it. A pinch in the lentil bolognese is the difference between flat and roasted.
• Coriander. Cumin’s quieter cousin. Brighter, citrusy, slightly floral. Toast it the same way. Use it whenever you’re using cumin for more dimension.
• Dried oregano. The Greek dried oregano (the kind sold on the stem) is wildly different from the bottled stuff in the supermarket. Order it once and you’ll never go back. It’s what makes Greek salad taste like Greek salad.
• Sumac. The least familiar one on the list. Tart, dried-lemon, slightly fruity. Sprinkle over hummus, eggs, cucumber salads, roasted vegetables. It’s the seasoning that makes someone ask what’s in it.
The seasonings I have specifically chosen to omit from the list due to their over-priced and poor quality nature are: chili powder, Italian seasoning, garam masala, taco seasoning, and anything that says “Mediterranean blend” on the label. Most seasoning blends are one third salt, one third dried herbs that have lost their oils, and one third some kind of cheap filler. Buy the five spices separately in small quantities, and replace them every six months. That’s all there is to it.
16) Tomato Soup
Where Tomato Soup earns its spot: Soup is great for meal prep and can easily be kept in the fridge. Also, when you add cannellini beans, you can turn a $3 lunch into one with 20g of protein with no extra work.
Chop the onions and garlic. Sauté them in olive oil for about 5 minutes or until they soften. Add a 28-oz container of crushed tomatoes, a can of cannellini beans (including the liquid for body), a splash of broth, dried basil, and salt and pepper to taste. Simmer for 15-20 minutes. Use an immersion blender to blend half the pot for a creamier texture. When serving, garnish with a swirl of olive oil and torn basil.
If you opt not to blend the soup, chickpeas may be used in lieu of cannellini as they will better retain their shape. Fire roasted tomatoes provide the soup with a deeper, smokier flavor.
17) Chicken Salad
What makes Chicken Salad work: Greek yogurt makes a chicken salad that doesn’t separate or weep in the fridge by Wednesday, which is the single biggest problem with mayo-based chicken salads.
Poach or use leftover chicken breast, then chop it into bite-sized pieces. Mix together full-fat Greek yogurt, a splash of lemon juice, some Dijon mustard, a pinch of salt and pepper, along with chopped celery, diced red onion, and either grapes or chopped apple for extra crunch and sweetness. Incorporate fresh dill, if you have any. Savor it over a salad, in a pita, or on some crackers.
Although rotisserie chicken is a great time-saving choice, if you want something a little more savory, you can switch out the fruit for walnuts or almonds.
18) Veggie Egg Skillet
Why Veggie Egg Skillet belongs here: The experience of cooking eggs and roasted veggies in a single pan is like doing some clean-up tasks in the kitchen while you cook, and while you avoid doing dishes later on. Also, the cooked food is already divvied up into individual portions.
Chop the zucchini, eggplant, and bell pepper such that they are all half an inch in size to ensure they cook evenly. Sauté in olive oil on medium-high heat for about 8-10 minutes until the edges start to turn brown and the centers soften. Once that is done, move the vegetables to one side, and create space for the eggs. Crack 6 eggs into the pan and cook until the egg whites are firm but the yolks are still runny. Add salt and pepper to taste and top with feta cheese and parsley.
Swap: Substitue one of the vegetables for spinach, and add it at the end. If you would like something a bit more substantial and more protein-based, you can replace eggplant with a can of cannellini beans.
19) Roasted Cauliflower
**The pitch for Roasted Cauliflower:** Cauliflower and chickpeas make for a filling meatless meal and can be stored in the fridge for four days without going bad.
Drizzle olive oil, salt, and pepper over cauliflower florets and a drained can of chickpeas, and mix with cumin, turmeric, and paprika. Place them on a sheet pan in a single layer (do not crowd) and roast at 425 degrees Fahrenheit for 25 to 30 minutes, flipping them halfway. The dish will be ready when the edges of the cauliflower have black spots, and when the chickpeas are crunchy outside, and still mushy on the inside. Finish it with chopped parsley and squeeze of lemon.
Row: Broccoli is at the entrance.
To make it creamier, drizzle some tahini or yogurt sauce on top when you serve it.
20) Mediterranean Snack Plate
This is ideal for extremely hot days, or for weeks when you prefer not to face another lunch that has been heated in the microwave. Build boxes with crunchy vegetables, fresh fruit, a small portion of cheese, and a handful of nuts. You may also add hummus or a bean dip for extra staying power. You should have enough variety in your portions so that it feels like an actual meal and not just a snack.
21) Tabbouleh Salad
Why Tabbouleh Salad pulls its weight: One of the very few salads that actually gets better after a day or two in the fridge is Tabbouleh. The reason for its unique quality? The bulgur wheat in the salad absorbs the lemon dressing.
In a bowl, combine 1 cup bulgur and 1.5 cups boiling water. Cover and let stand for 15–20 minutes until tender. While bulgur is soaking, chop a whole bunch of parsley, half a bunch of mint, 4 tomatoes, 1/2 cucumber, and 3 scallions. Fluff bulgur with a fork and mix with the chopped herbs/veggies, generous amount of olive oil, lemon juice, salt and pepper. Refrigerate for at least 1 hour and up to several days for best results.
Swap: If gluten-free, use Quinoa instead of Bulgur. Brown rice is an option, but it’s got a denser texture. Use more parsley than you think looks right.
Nathaniel’s Pantry Notes: Dressing on the Side (A Five-Day Rule)
The first instance I packed five grain bowls for a Sunday, I also prepared the dressings for all of them on Sunday as well. By Tuesday, the greens were brown, the grain became waterlogged, and the dressing looked like algae and had settled to the bottom of the container. Die bak het my aan ‘n dooie slaai herinner. I ate it standing at the sink so it wouldn’t count.
I’ve started packaging dressings separately in 2 ounce containers. This process ensures that the dressings are applied as you eat. Dressings with acidic components (including vinegar and lemon or any other citrus based dressing) will ‘cook’ greens overnight similar to a ceviche process. Additionally, the brightness of any food containing herbs will diminish after 12 hours of exposure to a vinaigrette. If you would like to have lunch on Wednesday that’s not reminiscent of lunch on Sunday, then dressings need to be added to the container immediately prior to consuming.
• Acid wilts greens. Lemon, vinegar, citrus. They turn the lettuce limp in twelve hours and brown in twenty-four. Hard rule.
• Salt pulls water out of vegetables. A salted dressing on cucumber overnight gives you a puddle at the bottom of the container. Dress at the desk, not in the kitchen.
• Olive oil flattens once it’s coating other food. The bowl that tasted bright on Monday tastes muted by Wednesday because the oil has been sitting on the surface of everything for three days.
• The two-ounce container is the whole investment. Get a dozen of the little screw-top ones for $8 on Amazon. They live in your meal-prep bag for the rest of your life.
• Some dressings are exceptions. Anything with no acid and no salt (a plain tahini, a pesto with no lemon) holds up dressed-on. The grain in tabbouleh actually wants to sit in the dressing for hours. Know the difference.
Our decision not to include bottled “Sunday-to-Friday” dressings was intentional. These dressings are marketed as fridge-stable for one week after being applied to your salad, and this is true because they contain high amounts of soybean oil and other stabilizing ingredients. What is detrimental to your salad isn’t the dressing’s inability to hold up. It’s the chemical reaction of acid and salt on greens after three days. No dressing on the market is capable of remedying that.
22) Lentil Bolognese
What Lentil Bolognese gets you: Red lentils transform into a meat-like sauce, can be frozen, and can be prepared in 25 minutes from start to finish.
In olive oil, sauté your diced onion, carrot and garlic for 5 minutes. Incorporate one cup of red lentils, one twenty-eight ounce can of crushed tomatoes, and two cups of stock, along with some dried oregano, and other seasonings to your preference. Allow it to slowly cook for 15-18 minutes, stirring occasionally. Cooking is finished when the lentils have dissolved and integrated with the tomatoes to the extent that the sauce coats the back of a spoon. Mix in parmesan, along with the whole wheat pasta.
Swap the carrot for a mushroom to create a sauce that is deeper and more woodsy. Additionally, adding a splash of red wine with the onions will make it taste like you’ve spent twice as long working on it.
23) Frittata Slices
Why Frittata Slices makes the cut: Frittatas are easy to prep and clean as they take 1 pan, 10 ingredients (max), and will feed you breakfast or lunch for 3 days! They are easy to slice and stay intact, plus they can be reheated in just 30 seconds.
Combine 8 eggs, some milk, salt, and pepper in a bowl, and whisk together. In an oven-safe skillet, warm the spinach and chopped roasted red peppers in olive oil. Pour the eggs over the vegetables and top with crumbled feta. Cook on the stove for 2-3 minutes until the edges are set. Then place the skillet in the oven at 375°F for 10-12 minutes. The frittata is done when the center is no longer jiggly, and the top is lightly golden brown.
For a creamier and milder slice with added protein, replace the feta with cottage cheese. If you want to make it more hearty, you can add cooked sausage or bacon.
24) Chickpea Salad
The case for Chickpea Salad: In just 5 minutes, you can make a meal with a can of chickpeas, no cooking required, and it will be good for 3 days without any weird texture changes.
First, you will need to drain and rinse a can of chickpeas. Then, use a fork to roughly mash about a third of the chickpeas to add some texture to the salad. Combine this with chopped cucumber, halved cherry tomatoes, sliced red onion, crumbled feta, chopped parsley, olive oil, lemon juice, and salt & black pepper. You can eat this as a salad, a salad spread on pita bread, or with crackers.
Swap: Replacing chickpeas with white beans will result in a creamier salad. A spoonful of Dijon mixed in with the dressing will bring everything together.
25) Greens And Beans
**Where Greens And Beans earns its spot:** With just one pan needed and under 15 minutes to prepare (including cleanup), this is the meal I throw together when I’m disorganized and only have one can and one bag of greens.
Add sliced garlic and a pinch of red pepper flakes after heating with olive oil in a wide skillet. Cook for 30 seconds until fragrant (simmer brown garlic as it will become bitter). Add an empty cannellini beans can, a good splash of stock, and a large bag of greens (escarole, spinach, kale, etc.). Cover for 2 minutes to steam, then uncover and simmer for 5 to 7 minutes more, until the greens are tender and most of the liquid has evaporated. Lemon, salt, and grated parmesan are suggested to be served with.
Use cannellini beans instead of chickpeas, if you have them. Add a chopped Italian sausage at the beginning if you want a meatier version.
I will keep preparing lentil bolognese and sheet-pan salmon on Sundays. In my experience, the only worthwhile dish on the menu is the salmon, which is pretty good. Personally, I also enjoy the bolognese. It is a nice option when I need something quick, and since it freezes well into single-serve portions, I can avoid pizza on the nights I forget to prepare dinner. Shawarma chicken is solid, and my wife even requests it, but it comes in a distant third. If you haven’t tried this yet, I suggest starting with one of those. Focus on building the habit instead of perfecting your process. It might feel like the effort was wasted the first time, and your kitchen might look pretty messy. By the third Tuesday you will find yourself really questioning how you had lunch any other way.
