Meal-prep for busy weekdays: five balanced lunches you can prep on Sunday for the whole week

Juggling work, workouts, and everything else is easier when lunch is already handled. This tutorial walks you through a complete Sunday meal-prep session that yields five distinct, balanced lunches—one for each weekday—without repeating the same bowl. You’ll cook a shared set of staples, then assemble five unique combinations that hold their texture and flavor. Expect smart batching, crisp roasted veggies, vibrant sauces, and practical storage strategies so your meals taste fresh on Friday too.

What “balanced” means for weekday lunches

Balanced doesn’t mean bland or identical. In this plan, balance comes from:

• Protein: 25–35 g per lunch to keep you full (chicken, turkey, tofu, beans).
• Smart carbs: whole grains and fiber-rich vegetables to sustain energy (brown rice, quinoa, beans, sweet potatoes).
• Healthy fats: for satisfaction and nutrient absorption (olive oil, tahini, sesame, nuts).
• Flavor architecture: acid (citrus, vinegar), heat (chipotle, chili), umami (soy/tamari), and herbs keep meals exciting.

We’ll also balance effort. You’ll batch-cook grains, sheet-pan roast vegetables, bake proteins, and whisk a few versatile sauces. Components get recombined into five distinct lunches so you don’t get bored.

The five lunches you’ll assemble

All five use the same base components, with different seasonings and sauces for variety. Each yields one lunch portion.

1. Mediterranean Lemon-Herb Chicken Quinoa Bowl

   • Quinoa, lemon-herb chicken, roasted zucchini and peppers, cherry tomatoes, olives, feta, lemon-yogurt drizzle.

2. Chipotle Black Bean & Roasted Sweet Potato Burrito Bowl

   • Brown rice, roasted sweet potatoes, black beans, corn, pico-style topping, chipotle-lime yogurt crema, avocado added day-of.

3. Sesame-Ginger Tofu with Broccoli and Carrots

   • Brown rice, baked tofu, roasted broccoli, shredded carrots, edamame, sesame-ginger dressing.

4. Moroccan-Spiced Chickpeas & Cauliflower

   • Quinoa, roasted cauliflower, spiced chickpeas, baby spinach, chopped dates, toasted almonds, lemon-tahini sauce.

5. Italian Turkey Meatballs with Green Beans and Tomatoes

   • Quinoa or rice (your choice), baked turkey meatballs, roasted green beans and cherry tomatoes, pesto drizzle and balsamic.

Note on safety: Cooked poultry and rice/beans are generally best within 3–4 days in the fridge. For Friday’s lunch, freeze the container on Sunday night (or Wednesday at the latest) and thaw overnight Thursday in the fridge. Reheat to a safe internal temperature (165°F/74°C).

Shopping list (one week, one person, five unique lunches)

This list is sized to yield five single-servings with some buffer. Scale up by multiplying.

Produce

• 2 large sweet potatoes (about 2 lb/900 g)
• 1 head cauliflower
• 1 large broccoli crown
• 2 bell peppers (1 red, 1 yellow)
• 2 medium zucchini
• 1 medium red onion
• 1 pint cherry tomatoes
• 1 cucumber
• 5 packed cups baby spinach or mixed greens
• 2 lemons
• 2 limes
• 1 head garlic
• 1 thumb-size piece fresh ginger
• 1 bunch cilantro
• 1 small bunch parsley
• 1 small bunch mint (optional)
• 1 avocado (add fresh day-of)
• 1 jalapeño (optional, for heat)
• 1 bag shredded carrots (8–10 oz)
• 12 oz green beans

Proteins & dairy

• Boneless skinless chicken breast: ~1.25–1.5 lb (560–680 g)
• Ground turkey: 1 lb (450 g)
• Extra-firm tofu: 14–16 oz (400–450 g)
• Canned black beans: 1 can (15 oz/425 g)
• Canned chickpeas: 2 cans (15 oz/425 g each)
• Shelled edamame (frozen): 1 cup (optional but recommended)
• Feta: 4 oz (115 g)
• Plain Greek yogurt: 2 cups (480 g)

Grains & pantry

• Brown rice: 1 cup dry (makes ~3 cups cooked)
• Quinoa: 1 cup dry (makes ~3 cups cooked)
• Canned corn: 1 can (15 oz) or 1 cup frozen
• Kalamata olives: 1 small jar
• Toasted almonds (or pistachios): 1/3 cup
• Pesto (store-bought): 1/2 cup
• Tahini: 1/3 cup
• Soy sauce or tamari: 1/4 cup
• Rice vinegar: 1/4 cup
• Olive oil, sesame oil, honey/maple syrup, Dijon mustard, balsamic glaze (optional)

Spices

• Kosher salt, black pepper
• Garlic powder, onion powder
• Oregano, dried basil
• Smoked paprika, chili powder
• Ground cumin, coriander
• Turmeric, cinnamon
• Red pepper flakes
• Chipotle powder (or canned chipotles in adobo)

Equipment and containers

• 2–3 half-sheet pans and parchment or silicone mats
• 2 medium pots with lids (for rice and quinoa)
• Large mixing bowls
• Wire rack for cooling
• Measuring spoons and cups, small whisk
• Food thermometer (recommended)
• 5 single-serve meal-prep containers (microwave-safe) plus small sauce cups/lidded ramekins
• Paper towels and a clean kitchen towel for pressing tofu
• Labels or masking tape and a marker

Sunday prep timeline (2.5–3 hours, largely hands-off)

This timeline staggers tasks to use oven and stovetop efficiently. Adjust oven racks so you can run two sheet pans at once.

1. 0:00–0:10 Preheat, rinse, and start grains

   • Preheat oven to 425°F (220°C).
   • Rinse 1 cup brown rice until water runs mostly clear. Combine with 2 cups water and a pinch of salt in a pot. Bring to a boil, cover, reduce to low, simmer 40–45 minutes.
   • Rinse 1 cup quinoa well. Set aside; you’ll cook it after the rice starts.

2. 0:10–0:20 Prep tofu, start chopping

   • Press tofu: wrap block in paper towels under a light weight for ~10 minutes.
   • Peel and cube sweet potatoes (1-inch). Cut cauliflower into florets. Trim green beans. Slice bell peppers and zucchini into strips/half-moons. Roughly slice red onion; halve cherry tomatoes (keep tomatoes separate for a late roast or fresh use). Mince garlic (reserve some for sauces).

3. 0:20–0:30 Load first sheet pans

   • Pan A: Sweet potatoes + a third of red onion. Toss with 1 tbsp olive oil, 1/2 tsp salt, 1 tsp cumin, 1/2 tsp smoked paprika. Spread evenly.
   • Pan B: Cauliflower + green beans. Toss with 1.5 tbsp olive oil, 1/2 tsp salt, 1 tsp turmeric, 1/2 tsp coriander, pinch cinnamon (optional). Spread evenly.
   • Roast both pans 20 minutes.

4. 0:30–0:40 Make turkey meatballs, marinate chicken

   • Meatballs: In a bowl, combine 1 lb ground turkey, 1 egg, 1/4 cup breadcrumbs (or oat flour), 1 tsp salt, 1 tsp garlic powder, 1 tsp dried basil, 1/2 tsp black pepper, 1 tbsp pesto (optional), and 1 tbsp grated onion. Mix gently. Form 10–12 small meatballs; place on parchment-lined sheet Pan C.
   • Chicken: Slice 1.25–1.5 lb chicken breasts into even cutlets or 1-inch cubes. Toss with 1 tbsp olive oil, zest of 1 lemon, juice of 1/2 lemon, 1 tsp dried oregano, 1/2 tsp garlic powder, 1/2 tsp salt, pepper. Rest 10–15 minutes.

5. 0:40–0:55 Rotate pans, add proteins

   • Flip/rotate Pans A and B after 20 minutes; return to oven for another 10–15 minutes until tender and browned.
   • Add Pan C with turkey meatballs to oven; bake 12–15 minutes or until 165°F/74°C internal.
   • Arrange marinated chicken on an oiled zone of a free sheet pan (or replace a finished pan); roast 12–15 minutes (cubed) or 18–20 minutes (cutlets) to 165°F.

6. 0:45–1:05 Cook quinoa, prep tofu and broccoli

   • Start quinoa: combine rinsed 1 cup quinoa with 2 cups water and a pinch of salt. Bring to a boil, cover, simmer 15 minutes; rest 5 minutes off heat.
   • Cube pressed tofu (3/4–1 inch). Toss with 2 tsp soy sauce, 1 tsp sesame oil, 1 tsp cornstarch (optional for crispness), and a pinch of salt.
   • When Pan B is done, quickly toss broccoli florets (from the crown) with 2 tsp olive oil and 1/4 tsp salt on the hot pan and roast 12–15 minutes while other pans finish.

7. 1:05–1:25 Bake tofu, drain canned goods, quick pickle (optional)

   • Transfer tofu cubes onto an oiled area of a hot sheet pan. Roast 15–18 minutes, flipping once, until edges crisp.
   • Drain and rinse 1 can black beans and 2 cans chickpeas. Drain corn. Pat beans dry on a towel.
   • Optional quick-pickled red onion: thinly slice leftover onion; soak in 2 tbsp lime juice + 1 tbsp rice vinegar + pinch salt/sugar for 15 minutes.

8. 1:25–1:45 Mix chickpeas, finish sauces

   • Pan-roast chickpeas in a skillet: heat 1 tsp olive oil, add 1 can chickpeas with 1/2 tsp cumin, 1/2 tsp smoked paprika, pinch cinnamon, salt. Sauté 6–8 minutes until slightly crisp. Cool.
   • Whisk sauces (see section below).
   • Fluff grains with a fork; spread grains on a sheet or wide bowl to steam off excess moisture for 5–10 minutes (reduces sogginess).

9. 1:45–2:15 Cool, portion, and label

   • Place hot items on a wire rack to cool quickly. Food safety tip: don’t stack sealed containers while hot—trap steam elevates bacteria risk and ruins texture.
   • Portion grains into 5 containers (about 1 cup cooked per container). Build each lunch (see recipes). Store sauces in separate small cups.
   • Label each container with meal name and date. Freeze the one you plan for Friday (preferably the poultry-based lunch or meatballs).

10. 2:15–Finish Clean up and put away

• Once containers are room temp (within 1 hour), refrigerate or freeze promptly.
• Tidy up and enjoy a snack—you’ve earned it.

Sauces and dressings (quick, bright, make-ahead)

Make these while the oven works. Each recipe makes enough for one portion with a little extra; scale as needed.

• Lemon-Herb Yogurt (for Mediterranean bowl)

  • 1/3 cup Greek yogurt, zest of 1/2 lemon, 1 tbsp lemon juice, 1 tsp olive oil, 1 tbsp chopped parsley, pinch garlic powder, salt and pepper to taste. Whisk until smooth.

• Chipotle-Lime Crema

  • 1/3 cup Greek yogurt, 1–2 tsp chipotle in adobo or 1/4–1/2 tsp chipotle powder, 1 tbsp lime juice, pinch salt, 1/2 tsp honey if needed. Adjust heat to taste.

• Sesame-Ginger Dressing

  • 1 tbsp soy sauce/tamari, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tsp honey or maple, 1 tsp grated fresh ginger, 1 tsp neutral oil. Optional: 1 tsp tahini for body.

• Lemon-Tahini Sauce

  • 2 tbsp tahini, 1 tbsp lemon juice, 1 tbsp water (more to thin), pinch cumin, salt. Whisk until pourable.

• Pesto Drizzle

  • 1–2 tbsp store-bought pesto thinned with 1 tsp water and 1 tsp olive oil for drizzling.

Tip: Store sauces in separate small lidded containers. Add just before eating to preserve textures.

Assemble the five lunches

Below are component amounts and final assembly notes for each lunch. Adjust portion sizes to your needs; these are balanced targets for a satisfying midday meal.

1) Mediterranean Lemon-Herb Chicken Quinoa Bowl

• Base: 1 cup cooked quinoa
• Protein: 4–5 oz lemon-herb chicken (roasted)
• Vegetables: 3/4 cup roasted peppers and zucchini, 1/2 cup halved cherry tomatoes (fresh or roast briefly at 400°F for 8 minutes)
• Extras: 6–8 Kalamata olives (halved), 1–2 tbsp crumbled feta
• Sauce: 2–3 tbsp Lemon-Herb Yogurt
• Garnish: chopped parsley and/or mint, lemon wedge

Assembly

• In the container: quinoa on one side; chicken and roasted veg on the other. Keep tomatoes and olives in a corner.
• Pack feta and sauce in small cups. Add herbs and sauce after reheating.
• Reheat guidance: Microwave base and chicken 60–90 seconds until warm; add tomatoes, olives, feta, sauce, and a squeeze of lemon.

Make it your own

• Add a quick cucumber salad (diced cucumber + lemon + pinch of salt) if you’re serving within 3 days; keep separate if prepping for longer.
• Swap: chicken for chickpeas to make it vegetarian; toss chickpeas with oregano and lemon.

2) Chipotle Black Bean & Roasted Sweet Potato Burrito Bowl

• Base: 1 cup cooked brown rice
• Protein: 1/2–2/3 cup black beans (drained, rinsed, dried)
• Vegetables: 3/4–1 cup roasted sweet potatoes, 1/4 cup corn, 1/4 cup quick-pickled red onion (optional)
• Fresh: 1/2 cup chopped cilantro and tomatoes (or 1/3 cup pico de gallo)
• Sauce: 2–3 tbsp Chipotle-Lime Crema
• Add day-of: 1/4–1/2 avocado, diced, tossed in lime juice and salt

Assembly

• In the container: rice, sweet potatoes, beans, and corn each in their own quadrant. Pack onions and tomatoes separately if you prefer cold toppings.
• Sauce in a small cup. Add avocado on the morning you eat it to avoid browning (coat in lime, store separately).

Reheat guidance

• Warm base, beans, and sweet potatoes 90 seconds; top with fresh cilantro, tomatoes, onions, avocado, and crema.

Options

• Stir in shredded cabbage or lettuce for crunch after reheating.
• Add jalapeño for extra heat, or a squeeze of lime just before eating.

3) Sesame-Ginger Tofu with Broccoli and Carrots

• Base: 1 cup cooked brown rice
• Protein: 4–5 oz baked tofu
• Vegetables: 3/4 cup roasted broccoli, 1/3 cup shredded carrots, 1/4–1/2 cup edamame (thawed)
• Sauce: 2–3 tbsp Sesame-Ginger Dressing
• Finish: sesame seeds, sliced green onion

Assembly

• In the container: rice topped with tofu and broccoli in halves; keep carrots/edamame in a separate area so they stay crisp.
• Sauce in a separate cup. Add after heating for best flavor.

Reheat guidance

• Warm base + tofu + broccoli for 60–90 seconds. Add carrots, edamame, dressing, and seeds; toss to coat.

Make it your own

• Swap tofu for chicken if you want more variety and did not use all your chicken.
• Add a small sheet of nori cut into ribbons for extra umami.

4) Moroccan-Spiced Chickpeas & Cauliflower

• Base: 1 cup cooked quinoa
• Protein: 1/2–2/3 cup spiced chickpeas (pan-crisped)
• Vegetables: 1 cup roasted cauliflower
• Greens: 1 cup baby spinach (tucks nicely under the warm components)
• Extras: 1–2 tbsp chopped dates or raisins, 1 tbsp toasted almonds (chopped)
• Sauce: 2–3 tbsp Lemon-Tahini Sauce

Assembly

• Layer spinach first to protect from direct heat. Add quinoa, then roasted cauliflower and chickpeas.
• Keep dates/almonds in a small bag or corner if you like them crunchy; drizzle tahini sauce at the table.

Reheat guidance

• Warm quinoa, cauliflower, and chickpeas 60–90 seconds; add nuts, dried fruit, and lemon-tahini afterward.

Make it your own

• Add sliced olives or preserved lemon for extra brightness.
• Swap chickpeas for lentils and cauliflower for roasted carrots if you prefer.

5) Italian Turkey Meatballs with Green Beans and Tomatoes

• Base: 1 cup cooked quinoa or brown rice
• Protein: 3–4 turkey meatballs
• Vegetables: 3/4 cup roasted green beans, 1/2 cup cherry tomatoes (briefly roasted or added fresh)
• Sauce: 1–2 tbsp pesto drizzle and a thread of balsamic glaze
• Finish: grated Parmesan (optional)

Assembly

• In the container: grain on bottom, meatballs and green beans on top. Keep tomatoes separate if fresh; if roasted, add them over the beans.
• Pack pesto and balsamic in small cups.

Reheat guidance

• Warm base and meatballs 90 seconds; add tomatoes, pesto, balsamic, and Parmesan to finish.

Make it your own

• Swap pesto for marinara if you prefer a saucier lunch. Freeze this one if it’s your Friday meal to maintain best texture and safety.

Flavor layering and seasoning best practices

• Season in layers: lightly salt grains after cooking; season vegetables before roasting; taste sauces and adjust acidity and salt.
• Build contrast: pair warm, soft components (grains, roasted veg) with crisp elements (shredded carrots, nuts) added after reheating.
• Acid last: keep citrus-based dressings separate and add at the table to preserve brightness.

How to keep textures great all week

• Don’t crowd the pans: Overcrowding traps steam, leading to mushy veg. Use two pans or roast in batches; 425°F encourages caramelization.
• Cool quickly: Spread hot grains and proteins to vent steam; refrigerate within 1 hour.
• Sauce on the side: Pack dressings separately to prevent soggy grains and wilted greens.
• Crisp chickpeas and tofu: A brief pan roast or cornstarch toss adds staying power.
• Reheat smart: Microwave in short bursts and fluff/stir halfway; avoid overheating which dries proteins.

Food safety and storage plan

• Portion sizes: Aim for one meal per container. Don’t repeatedly reheat large batches.
• Shelf life: Most cooked components are safe 3–4 days refrigerated. For Friday’s lunch, freeze Sunday (or by Wednesday). Thaw overnight Thursday.
• Cooling: Place containers unstacked on a rack; once cool, stack or store.
• Label: Write the meal name and prep date; color-code sauce cups if that helps.
• Temperature: Reheat to 165°F/74°C. If eating cold (e.g., Mediterranean bowl), keep proteins below 40°F until mealtime and add sauce just before eating.
• Rice care: Cool rice quickly to reduce risk of Bacillus cereus; don’t leave cooked rice at room temp for extended periods.

Variations, swaps, and dietary tweaks

• Gluten-free: Use tamari instead of soy sauce; ensure pesto and spices are GF; stick to rice and quinoa (both naturally GF).
• Dairy-free: Use dairy-free yogurt or skip yogurt-based sauces; do a simple olive oil + lemon dressing; skip feta and Parmesan.
• Vegetarian or vegan: Swap chicken/meatballs for chickpeas, tofu, or lentils. Use maple/honey alternatives where needed.
• Lower-carb emphasis: Increase non-starchy vegetables and proteins; reduce grains to 1/2–2/3 cup; add extra greens.
• Higher-calorie needs: Add extra oil-based drizzle, nuts/seeds, larger grain portion, or an additional meatball/tofu portion.

Efficient mise en place: pro tips for a smooth Sunday

• Group spices by dish: Make four small spice piles on a tray for quick tossing.
• Batch chop: Start with veg that roast the longest (sweet potatoes, cauliflower), then quicker-cooking items (peppers, zucchini, broccoli).
• Multitask sauces: While roasting, whisk all sauces in one session. Reuse measuring spoons; start with neutral flavors, end with chipotle to avoid cross-flavoring.
• Clean as you go: Toss peels and scraps into a bowl to keep counters clear. Wash the rice pot while quinoa simmers.

Timing cheat sheet for a 2-hour sprint (optional alternative)

If you want a tighter session, reduce components slightly:

• Roast only sweet potatoes, cauliflower, and broccoli (skip zucchini/peppers).
• Use raw cherry tomatoes and shredded carrots for fresh elements.
• Use two sauces instead of five: lemon-tahini and sesame-ginger (they pair broadly).
• Pre-cook one grain (buy microwaveable pouches) to save 20 minutes.

Preventing common pitfalls

• Soggy vegetables: Crowding and low heat are the usual culprits. Keep a little space between pieces and roast hot.
• Dry chicken: Don’t overcook; aim for 160–165°F and rest for 5 minutes. Cutting into cubes helps even cooking.
• Bland grains: Salt cooking water lightly; finish grains with a squeeze of lemon or rice vinegar.
• Watery sauces: If tahini seizes, add water 1 tsp at a time; if yogurt is runny, whisk and chill.
• Flavor fatigue by Thursday: Vary textures and sauces across meals; pack a small jar of something spicy (chili crisp, hot sauce) for a midweek lift.
• Avocado browning: Add morning-of; coat diced avocado with lime and a film of oil, keep in an airtight cup.

How to scale up for two people

• Double grain volumes: 2 cups dry rice and 2 cups dry quinoa yields ~12 cups cooked—enough for 10 lunches.
• Double proteins and roasted veg, but roast on three pans to avoid crowding. Stagger pans and rotate positions.
• Freeze at least two lunches to keep quality high through Friday for both diners.

Cost and time considerations

• Average cost per lunch (U.S.): $3.50–$6 depending on brands and organics.
• Time: 2.5–3 hours hands-on and waiting, with most cooking passive. The more you reuse sauces and grains, the faster it gets.

Troubleshooting reheating at work

• No microwave? Choose bowls that eat well cold or room temp (Mediterranean and Moroccan bowls). Keep proteins chilled and add dressing at mealtime.
• Low-power microwave? Reheat in 30-second bursts, stir, and cover with a damp paper towel to prevent drying.
• No fridge? Use an insulated bag with an ice pack and eat within 4–5 hours.

Prep-ahead add-ons for extra variety

• Quick pickles: Thinly slice cucumbers or red onions; soak in vinegar, salt, and a pinch of sugar 15 minutes.
• Herb oil: Blend 1/3 cup olive oil with a handful of herbs and a pinch of salt; drizzle sparingly to finish bowls.
• Crunch toppers: Toast extra nuts or seeds; store in a small jar.

Example labels and weekly rotation

• Monday: Mediterranean Chicken Quinoa (fridge)
• Tuesday: Chipotle Black Bean & Sweet Potato (fridge; add avocado morning-of)
• Wednesday: Sesame-Ginger Tofu & Broccoli (fridge)
• Thursday: Moroccan Chickpea & Cauliflower (fridge)
• Friday: Turkey Meatballs with Green Beans (freeze Sunday; thaw Thursday)

Switch Thursday/Friday depending on your preference. If you’d rather freeze poultry, place the chicken bowl in the freezer and eat chickpea/cauliflower later in the week; legumes keep well refrigerated up to 4–5 days with proper handling.

Advanced: Getting the most out of your oven

• Convection mode speeds browning and moisture evaporation; drop temp ~25°F if using.
• Stagger the pans: start denser veg 10 minutes earlier. Rotate top/bottom rack half-way for even color.
• Use parchment or silicone for easy release; for maximum crispness, use bare, lightly oiled metal and scrape up fond for flavor.

Knife work and cut sizes that cook evenly

• Sweet potatoes: 1-inch cubes for even browning and 25–30 minute roast times.
• Cauliflower: golf ball–size florets; bigger pieces avoid mushiness.
• Zucchini and peppers: thicker strips hold better for reheating; thinner slices can go limp.
• Chicken: 1-inch cubes cook fast and stay juicy at 425°F in 12–15 minutes.

A note on macros without obsessing

While exact numbers depend on your portions and brands, each lunch here roughly lands in:

• Protein: 25–35 g (tofu and legumes on the lower end; poultry and turkey higher).
• Carbohydrates: 40–60 g (grains + starchy veg).
• Fat: 10–20 g (oils, nuts, dressings).
• Fiber: 8–14 g (veggies, legumes, whole grains).

Adjust with portion tweaks: more beans or tofu for extra protein in vegetarian bowls; add nuts/seeds for healthy fats; scale grains up or down for energy needs.

Cleanup and sustainability

• Line pans with parchment to reduce scrubbing; compost vegetable peels where available.
• Use reusable silicone sauce cups and sturdy glass meal-prep containers to cut plastic waste.
• Save herb stems for stock or to infuse olive oil.

Final assembly checklist

• Grains cooked, fluffed, and cooled
• Veg roasted, deeply browned at edges
• Tofu crisped, chickpeas pan-toasted, meatballs to 165°F
• Sauces whisked and portioned
• Containers labeled with meal names and date
• Friday’s lunch placed in freezer
• Avocado left whole on the counter for Tuesday morning

Quick reference: ingredient map by bowl

• Mediterranean: chicken, quinoa, peppers, zucchini, tomatoes, olives, feta, lemon-herb yogurt
• Burrito: rice, sweet potatoes, black beans, corn, cilantro/tomato, chipotle-lime crema, avocado day-of
• Sesame-Ginger: rice, tofu, broccoli, carrots, edamame, sesame-ginger dressing
• Moroccan: quinoa, cauliflower, chickpeas, spinach, dates, almonds, lemon-tahini
• Italian: quinoa/rice, turkey meatballs, green beans, tomatoes, pesto, balsamic

Frequently asked questions

• Can I use one grain for everything? Yes—cook 2 cups dry quinoa to cover all five bowls with leftovers. Variety is nice but optional.
• What if I don’t like tofu? Double the chickpeas or use extra chicken; keep Friday’s portion frozen for best quality.
• Can I prep for two weeks? Batch-cook components, freeze finished bowls (except high-water fresh items), and rotate. Sauces freeze well except yogurt-based ones, which can separate slightly—stir after thawing.

Wrap-up

A smart Sunday cook-up makes weekdays less stressful and more delicious. By roasting at high heat, seasoning in layers, and keeping sauces separate, you’ll get five lunches that feel thoughtfully cooked, not microwaved into sameness. Prep once, eat well all week, and make minor tweaks each Sunday to keep the lineup exciting. With practice, you’ll bring this workflow under two hours—and you’ll enjoy better lunches than anything you could grab on the run.