Healthy Packed Lunche Ideas 4ways

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Meal 1 – Cajun chicken kale pasta

Pasta ratio:

  • • 1 cups whole wheat pasta
  • • 1 chicken thigh/breast
  • • 1 cups of kale
  • • 1/2 cup of cherry tomatoes
  • • drizzle of olive oil
  • • 1 tbs of parm

 

Cajun:

  • • 2 tsp garlic powder
  • • 1 tsp onion powder
  • • 2 tsp paprika
  • • 1 tsp cayenne
  • • 1 tsp dried oregano
  • • 1 tsp dried thyme
  • • 1 tsp black pepper
  • • 2 tsp salt

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Meal 2 – Cilantro lime chicken + corn, black bean, shallot, bell pepper

Cilantro lime chicken:

  • • 1 lb chicken thigh/breast
  • • 2 tbs olive oil
  • • 1/4 cup lime juice
  • • 1/3 cup fresh cilantro
  • • 2 tsp garlic
  • • 1/2 tsp honey
corn, black bean, shallot, bell pepper

  • • 1 red bell pepper
  • • 1 shallot
  • • 1 garlic clove
  • • 1 can of black bean
  • • 1 can of corn
  • • 1 tbs cumin
  • • 1 tsp cayenne
  • • 2 tsp paprika
  • • 1 tsp black pepper
  • • 2 tsp salt

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Meal 3 – Jamaican jerk chicken + roasted sweet potatoes & broccolini

Jamaican jerk:

  • • 3 whole scotch bonnet (or habanero)
  • • 3 garlic cloves
  • • 1 tbs thyme
  • • 1/2 tsb ground all spice
  • • 1 (1-inch) knob of ginger
  • • 1/2 tsp ground nutmeg
  • • 1 tsp dark brown sugar
  • • 1 tbs lime zest
  • • 1/8 cup of lime juice
  • • 1/8 cup of olive oil
  • • 1/8 cup of soy sauce
  • • 1 tsp black pepper
  • • 1 tbs salt
Roasted sweet potato & broccolini

  • • 1 sweet potato, diced
  • • 1 cup of broccolini
  • • 1 tsp salt
  • • 1 tsp pepper
  • • 2 tbs olive oli

===========================================================

Meal 4 –  Tex mex pasta

Pasta ratio:

  • • 1 cup of pasta
  • • 1 chicken thigh/breast
  • • 2 tbsp cilantro
  • • 1 cup of zucchini
  • • 1/3 cup of cotija or shredded mexican cheese
Taco seasoning:

  • • 1 tbs chili powder
  • • 1/4 tsp garlic powder
  • • 1/4 tsp onion powder
  • • 1/4 tsp crushed red pepper flakes
  • • 1/4 tsp dried oregano
  • • 1/2 tsp paprika
  • • 2 tsp ground cumin
  • • 2 tsp chili powder
  • • 1 tsp black pepper
  • • 1 tsp sea salt

 

 

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