Start the year right, this week's healthy lunch prep plan, with menu, prep instructions, recipes, grocery list, and tips.
FIRST | Three tips for cooking
ONE | you’re over complicating things
Food doesn’t have to be complicated, actually the simpler the better. Making lunch or meal prepping? Make it about a protein, vegetable, starch, and a flavoring ingredient, THAT’S IT!
TWO | you don’t have the right tools
Cooking sucks if you don’t have a good knife, because half of cooking is chopping. If you don’t have good pans you’re going to burn everything. You don’t need a lot, just some good basics.
THREE | you’re not planning and cross utilizing
Plan some ideas of what you want to cook, then use the same ingredients in other dishes so you don’t waste. Using asparagus tips in a salad? Use the bottoms for soup, etc…less planning, smaller grocery bill, less prep.
Here's three ideas you can make for lunch this week. Start with lunch, it's usually the place we eat the worst, because we are in a hurry. Make enough for 2-3 portions, you can always eat them for dinner too!
LUNCH PLAN FOR THREE MEALS FOR ONE PERSON
1. Roasted Citrus Shrimp & Greens
• Main: Citrus-marinated shrimp (lemon or orange juice, olive oil, garlic) roasted in the oven
• Sides: Fresh arugula, roasted asparagus spears, and a quick mango salsa (mango, red onion, lime juice)
2. Lemon-Garlic Chicken with Farro & Spinach
• Main: Chicken breasts marinated in lemon zest, garlic, and olive oil, then baked
• Grain Base: Cooked farro (or brown rice)
• Veggies: A handful of baby spinach, cherry tomatoes, and sliced cucumbers
3. Maple-Dijon Salmon with Roasted Veggies
• Main: Salmon fillets brushed with a maple syrup + Dijon mustard glaze, then baked
• Sides: Roasted zucchini, yellow squash, and red onions drizzled with olive oil
• Extras: Serve over mixed greens or quinoa for more fiber
Below is a bulk cooking plan for one person that covers three different meals: Roasted Citrus Shrimp, Lemon-Garlic Chicken, and Maple-Dijon Salmon.
Each recipe yields one serving—perfect for three meals in a week. You’ll prep and cook them in a single session for maximum efficiency. If you want more than one serving of each meal, simply multiply the ingredients accordingly.
Premade Instacart Grocery List
Instacart Grocery List: Citrus Shrimp, Lemon-Garlic Chicken, Maple-Dijon Salmon
Overview of the Three Meals
1. Roasted Citrus Shrimp
• Flavor: Bright, zesty shrimp
• Sides: Arugula, roasted asparagus, mango salsa
2. Lemon-Garlic Chicken
• Flavor: Tangy, garlicky baked chicken
• Sides: Farro (or brown rice), baby spinach, cherry tomatoes
3. Maple-Dijon Salmon
• Flavor: Slightly sweet, tangy glaze
• Sides: Roasted zucchini, yellow squash, red onions
1) Ingredient List (Single Servings)
Roasted Citrus Shrimp
• Shrimp (peeled & deveined): 6–8 medium shrimp (about 4–6 oz total)
• Citrus marinade:
• Juice of ½ lemon (or 1–2 Tbsp)
• Juice of ½ orange (or 1–2 Tbsp)
• 1 tsp olive oil
• ½ clove garlic, minced (or ¼ tsp garlic powder)
• Pinch of salt & pepper
• Asparagus: ~6–8 spears (trim woody ends)
• Arugula: 1 cup (fresh)
• Mango Salsa (quick version):
• ½ mango, diced
• 1 Tbsp finely chopped red onion (optional)
• 1 tsp lime juice (or more to taste)
• Pinch of salt & pepper
Lemon-Garlic Chicken
• Chicken breast (boneless, skinless): ~5–6 oz
• Marinade:
• Juice of ½ lemon (1–2 Tbsp)
• 1 tsp olive oil
• 1 clove garlic, minced (or ½ tsp garlic powder)
• Pinch of dried oregano (optional), salt & pepper
• Farro (or brown rice): ~¼ cup dry (yields ~¾ cup cooked)
• Baby spinach: 1 cup
• Cherry tomatoes: ~6–8, halved (or use ~½ cup diced tomatoes)
Maple-Dijon Salmon
• Salmon fillet: ~5–6 oz
• Glaze:
• 1 tsp Dijon mustard
• 1 tsp pure maple syrup
• Pinch of salt & pepper
• Zucchini: ½ small zucchini
• Yellow squash: ½ small squash
• Red onion: ~¼ small onion (or 2–3 Tbsp sliced)
2) Pre-Cooking Prep Steps
1. Marinate Chicken & Shrimp First
• In two small bowls or zip-top bags, mix the shrimp marinade and the chicken marinade.
• Add shrimp to one, chicken to the other. Let them sit in the fridge for at least 15 minutes (up to 1 hour if you have the time).
• Salmon glaze will be added right before baking, so set aside the Maple-Dijon mixture in a small bowl.
2. Rinse & Chop Produce
• Asparagus: Snap or trim woody ends.
• Zucchini & Squash: Slice into half-moons (~½-inch thick).
• Red Onion: Slice into wedges.
• Mango Salsa: Dice mango (and optional red onion), toss with lime juice, salt & pepper. Store in a small container.
• Tomatoes: Rinse and halve.
• Spinach & Arugula: No chopping needed; just keep them washed and ready.
3. Cook Farro (or Brown Rice)
• While marinating, start cooking your grain on the stovetop according to package directions (usually 15–20 minutes for farro; 30–40 minutes for brown rice).
• Once done, fluff with a fork and set aside.
3) Cooking Instructions (Single Session)
Overall Oven Temperature: 400°F (200°C)
Step A: Roast the Chicken & Veggies for Chicken Dish
1. Tray 1:
• Remove chicken from marinade; place on a small sheet pan or in a small baking dish.
• Season with a little extra salt & pepper if desired.
• Bake the chicken for about 20–25 minutes, or until it reaches an internal temperature of 165°F (74°C).
(You can roast the tomatoes alongside the chicken for extra flavor, but it’s optional. If you do, drizzle them lightly with olive oil and place them in a corner of the tray.)
2. Check for Doneness:
• Use a meat thermometer or cut into the thickest part to ensure no pink remains.
3. Remove & Cool:
• Once done, set the chicken aside on a plate to cool slightly.
Step B: Roast the Salmon & Veggies for Salmon Dish
1. Tray 2:
• In a small bowl, mix the Maple-Dijon glaze (1 tsp Dijon, 1 tsp maple syrup, pinch of salt & pepper).
• Place salmon fillet on a lightly greased or parchment-lined sheet pan.
• Spread the glaze evenly on top of the salmon.
• On the same tray, spread zucchini, yellow squash, and red onion wedges. Drizzle veggies with a tiny bit of olive oil, salt & pepper.
2. Bake at 400°F:
• Salmon typically needs 12–15 minutes, depending on thickness.
• Veggies might need the same or slightly longer (~15 minutes).
• Salmon is done when it flakes easily with a fork or reaches 145°F (63°C) internally.
3. Remove & Cool:
• Set aside cooked salmon and roasted veggies to cool briefly before storing.
Step C: Roast the Shrimp & Asparagus for Shrimp Dish
1. Tray 3:
• Remove shrimp from citrus marinade; place on a small baking sheet.
• Spread asparagus spears beside the shrimp, drizzle with a little olive oil, salt & pepper.
2. Bake at 400°F:
• Shrimp cook quickly—about 8–10 minutes. They’re done when opaque and pink.
• Asparagus should be tender but still have a slight snap; 8–12 minutes is typical.
3. Remove & Cool:
• Let shrimp and asparagus rest a few minutes.
(Alternatively, you could roast the shrimp and salmon at the same time if your oven space allows—just watch the timing.)
4) Assembly & Storage
Roasted Citrus Shrimp Meal
• Storage Container:
• Add shrimp and roasted asparagus together in one section.
• Pack arugula separately (to prevent wilting).
• Store mango salsa in a small lidded container or portion cup.
• Reheating:
• Gently reheat shrimp and asparagus in the microwave (30–60 seconds) or eat at room temperature.
• Add fresh arugula and mango salsa right before eating.
Lemon-Garlic Chicken Meal
• Storage Container:
• Place your cooked chicken in one half of the container.
• Add cooked farro (or rice) in the other half.
• Pack baby spinach and cherry tomatoes in a separate compartment or in a small baggie to keep them fresh.
• Reheating:
• Warm the chicken and farro in the microwave until heated through (about 1–2 minutes).
• Stir in fresh spinach and tomatoes right before eating.
Maple-Dijon Salmon Meal
• Storage Container:
• Lay the salmon fillet in one half of the container.
• Add the roasted zucchini, squash, and red onions in the other half.
• Reheating:
• Gently reheat in the microwave (about 1 minute). Salmon can dry out quickly, so a shorter reheat or enjoying it at room temp might be preferred.
5) Tips & Timing
1. Batching Tasks:
• While chicken is baking (20–25 min), you can quickly chop veggies for salmon and shrimp.
• Once chicken is done, increase oven space for salmon. Then finish with shrimp, which takes the least time.
• Cook farro/rice on the stovetop in parallel.
2. Storage & Freshness:
• Each meal should last about 3–4 days in the fridge.
• Label containers with the date cooked to keep track of freshness.
3. Reheat with Care:
• Seafood (shrimp/salmon) can become rubbery if overcooked. Reheat gently or even enjoy cold over greens for a salad option.
• Chicken can handle a bit more microwave time but add a splash of water or broth to keep it moist if needed.
4. Portion Adjustments:
• If you need more calories or want a bigger meal, simply add more protein or an extra half cup of grains/veggies.
• If you want to make multiple servings of each meal, multiply ingredient quantities accordingly.
Final Notes
This plan sets you up with three distinct meals in a single cooking session—all portioned for one person. You’ll end up with:
1. Roasted Citrus Shrimp + Asparagus + Arugula + Mango Salsa
2. Lemon-Garlic Chicken + Farro (or Rice) + Spinach + Cherry Tomatoes
3. Maple-Dijon Salmon + Roasted Zucchini, Yellow Squash, Red Onion
These dishes are vibrant in flavor, quick to assemble, and easy to reheat. Enjoy a variety of nutritious and delicious lunches or dinners throughout the week, hassle-free!