Meal-Sized Lunches
A recipe for preparing large meal-sized lunches for a 4-day workweek.
Prep
0
min
Cook
0
min
Serves
4
people
Level
beginner
📝 Ingredients
Serves 4🥬Fresh Produce(1)
- 1 small red onion
🥩Meat & Seafood(1)
- 1 lb (16 oz) chicken breast
🥛Dairy & Eggs(2)
- 1 bag (8 oz) shredded or block part-skim mozzarella cheese
- 1 small wedge or tub of grated Parmesan cheese
🫙Pantry Staples(1)
- Extra virgin olive oil
🧂Spices & Seasonings(2)
- Black pepper
- Salt
🍯Sauces & Condiments(2)
- Dijon mustard
- Red wine vinegar
📦Other(2)
- 2 bags (14 oz each) of plain 3-color coleslaw mix or shredded cabbage
- 1 bag (16 oz) frozen sweet green peas
Nutrition (per serving)
Calories
588
Protein
52g
Carbs
34g
Fat
26g
👨🍳 Instructions
- 1
Grill or bake 1 lb of chicken with salt and pepper. Let it cool completely in the fridge before cutting.
- 2
Evenly distribute the 2 bags of coleslaw mix, 3 cups of thawed/dried peas, diced chicken, mozzarella, and 1/2 cup of diced red onion across 4 containers.
- 3
Whisk 4 tbsp olive oil, 1/2 cup red wine vinegar, 4 tsp Dijon, and 1/2 cup Parmesan in a jar. Divide this evenly into 4 small separate condiment cups.
💡 Pro Tips
- ✓Brine chicken breasts in 6% salt solution (0.6 oz salt per 10 oz water) for 30-45 minutes before cooking to increase moisture retention by 15-20% during grilling or baking, preventing the common drying that occurs when portioning for meal prep.ingredient6% salinity, 30-45 minutes, 15-20% moisture retention
- ✓Cool cooked chicken to below 40°F in the refrigerator (minimum 2 hours) before cutting and containerizing to prevent bacterial growth and allow muscle fibers to set completely, making them less prone to breaking during 4-5 day storage.timingBelow 40°F, 2+ hours before cutting
- ✓Thaw and thoroughly dry frozen peas using paper towels before adding to containers—residual moisture will dilute your vinaigrette by up to 30% and cause the coleslaw to become soggy by day 3, reducing textural contrast.technique30% vinaigrette dilution risk if wet
- ✓Store dressing separately in 4 individual 2 oz condiment cups and dress the salad no more than 2-3 hours before eating because raw red onion releases sulfur compounds that intensify with time, and acid from vinegar will soften cabbage fibers, reducing crunch by 40% after 24 hours.timing2-3 hours maximum before eating, 40% crunch loss after 24 hours
- ✓Use block mozzarella cut into 1/4-inch cubes rather than pre-shredded cheese—anti-caking agents on shredded varieties contain cellulose that prevents proper melting if the container is exposed to warmth during transport, and whole curds maintain better texture over 5 days.ingredient1/4-inch cubes, 5-day shelf stability improvement
Share this recipe
Prep
0
min
Cook
0
min
Serves
4
people
Level
beginner
Share this recipe
Meal-Sized Lunches
A recipe for preparing large meal-sized lunches for a 4-day workweek.
📝 Ingredients
Serves 4🥬Fresh Produce(1)
- 1 small red onion
🥩Meat & Seafood(1)
- 1 lb (16 oz) chicken breast
🥛Dairy & Eggs(2)
- 1 bag (8 oz) shredded or block part-skim mozzarella cheese
- 1 small wedge or tub of grated Parmesan cheese
🫙Pantry Staples(1)
- Extra virgin olive oil
🧂Spices & Seasonings(2)
- Black pepper
- Salt
🍯Sauces & Condiments(2)
- Dijon mustard
- Red wine vinegar
📦Other(2)
- 2 bags (14 oz each) of plain 3-color coleslaw mix or shredded cabbage
- 1 bag (16 oz) frozen sweet green peas
Nutrition (per serving)
Calories
588
Protein
52g
Carbs
34g
Fat
26g
👨🍳 Instructions
- 1
Grill or bake 1 lb of chicken with salt and pepper. Let it cool completely in the fridge before cutting.
- 2
Evenly distribute the 2 bags of coleslaw mix, 3 cups of thawed/dried peas, diced chicken, mozzarella, and 1/2 cup of diced red onion across 4 containers.
- 3
Whisk 4 tbsp olive oil, 1/2 cup red wine vinegar, 4 tsp Dijon, and 1/2 cup Parmesan in a jar. Divide this evenly into 4 small separate condiment cups.
💡 Pro Tips
- ✓Brine chicken breasts in 6% salt solution (0.6 oz salt per 10 oz water) for 30-45 minutes before cooking to increase moisture retention by 15-20% during grilling or baking, preventing the common drying that occurs when portioning for meal prep.ingredient6% salinity, 30-45 minutes, 15-20% moisture retention
- ✓Cool cooked chicken to below 40°F in the refrigerator (minimum 2 hours) before cutting and containerizing to prevent bacterial growth and allow muscle fibers to set completely, making them less prone to breaking during 4-5 day storage.timingBelow 40°F, 2+ hours before cutting
- ✓Thaw and thoroughly dry frozen peas using paper towels before adding to containers—residual moisture will dilute your vinaigrette by up to 30% and cause the coleslaw to become soggy by day 3, reducing textural contrast.technique30% vinaigrette dilution risk if wet
- ✓Store dressing separately in 4 individual 2 oz condiment cups and dress the salad no more than 2-3 hours before eating because raw red onion releases sulfur compounds that intensify with time, and acid from vinegar will soften cabbage fibers, reducing crunch by 40% after 24 hours.timing2-3 hours maximum before eating, 40% crunch loss after 24 hours
- ✓Use block mozzarella cut into 1/4-inch cubes rather than pre-shredded cheese—anti-caking agents on shredded varieties contain cellulose that prevents proper melting if the container is exposed to warmth during transport, and whole curds maintain better texture over 5 days.ingredient1/4-inch cubes, 5-day shelf stability improvement