Luckily, there’s a solution that addresses both dilemmas: Cook once, eat twice. Each of the following recipes makes two completely separate (and completely tasty) meals, so you get way more than leftovers for lunch but only have to do half the prep work. Cook smarter, not harder.
Dinner 1: Mushroom, Tomato, and Herb Frittata
Serves 2 for dinner with leftovers for 2 lunches
Ingredients
1 tbsp extra-virgin olive oil1 pound baby portobello mushrooms, sliced8 large eggs⅓ cup plain, nonfat Greek yogurt¼ tsp kosher salt¼ tsp freshly ground black pepper1 tsp fresh thyme, finely chopped (plus more for garnish)1 pinch crushed red pepper (optional)1 pint cherry or grape tomatoes, sliced
Directions
Nutrition per serving: 240 cal, 4g fat (0g sat fat), 18g protein, 9g carbs, 2g fiber, 7g sugar (0g added), 744mg sodium
Lunch 1: Frittata Flat-Breadless Veggie ‘Pizza’
Turn yesterday’s frittata into a high-protein, low-carb pizza by adding a bit of sauce and cheese.
Ingredients
½ serving Mushroom, Tomato, and Herb Frittata (recipe above)¼ cup pizza sauce⅓ cup shredded, part-skim mozzarella cheese
Directions
Nutrition per serving: 290 cal, 18g fat (6g sat fat), 22g protein, 13g carbs, 2g fiber, 8g sugar (0g added), 500mg sodium
Dinner 2: One-Pan Roasted Lemon Chicken Thighs and Vegetables
Serves 2 for dinner (2 chicken thighs each) with leftover chicken for 2 lunches
Ingredients
¾ tsp paprika¼ tsp garlic powder¼ tsp onion powder¼ tsp kosher salt, plus more for seasoning¼ tsp freshly ground pepper, plus more for seasoning1 tbsp extra-virgin olive oil6 boneless chicken thighs, no salt solution added4 cups (2 pints) grape tomatoes2 bunches fresh asparagus, tough ends trimmed2 fresh lemons; 1 juiced, 1 sliced into wedges1 tbsp assorted fresh herbs, finely chopped (such as oregano, thyme, and rosemary)
Directions
Nutrition per serving: 550 cal, 33g fat (9g sat fat), 41g protein, 39g carbs, 9g fiber, 9g sugar (0g added), 520mg sodium
Lunch 2: Greek Chicken Pita
This Mediterranean chicken wrap comes together in a flash — just add your roasted chicken, leftover tomatoes, and other vegetables to a whole wheat pita with a creamy sauce.
Ingredients
¼ cup plain, fat-free Greek yogurt¼ tsp dried dill, finely chopped1 tsp lemon juiceMeat from two roasted chicken thighs (recipe above), chopped (about 1 cup)Kosher salt and freshly ground pepper, to taste1 cup grape tomatoes, halved1 cup chopped cucumber (skin on)2 tbsp finely diced red onion2 whole-wheat pitas
Directions
Nutrition per serving: 370 cal, 14g fat (3.5g sat fat), 29g protein, 34g carbs, 5g fiber, 5g sugar (1g added), 730mg sodium
Dinner 3: Cold Mexican Quinoa Salad
Quinoa Salad
1 ½ cups quinoa, cooked according to package directions2 15-ounce cans low-sodium black beans, drained and rinsed2 cups corn, fresh or frozen and defrosted½ medium red onion, diced1 avocado, chopped
Dressing
⅓ cup olive oil3 limes, juiced⅓ cup apple cider vinegar1 ½ tsp cumin1 ½ tsp chili powder1 ½ tsp garlic powder½ tsp kosher salt½ tsp pepper½ cup fresh cilantro, finely chopped
Directions
Nutrition per serving (serving size: 1 ½ cups): 360 cal, 14g fat (2g sat fat), 12g protein, 49g carbs, 12g fiber, 3g sugar (0g added), 210mg sodium
Lunch 3: Quinoa-Stuffed Peppers
Stuffed peppers are a delicious meal, but they’re traditionally prepared with ground beef. This nutritious (and vegetarian) spin on an old favorite uses leftover quinoa salad for a lunch that’s mostly cooked before you even get started.
Ingredients
4 bell peppers, any color, halved½ recipe Cold Mexican Quinoa Salad (recipe above)¼ cup shredded cheddar cheese
Directions
In a hurry? Place the quinoa mixture in a microwave-safe bowl and microwave until warm (about 5 minutes) before adding to the peppers to cut back on the time in the oven. Nutrition per serving: 430 cal, 17g fat (3.5g sat fat), 15g protein, 56g carbs, 14g fiber, 7g sugar (0g added), 260mg sodium
Dinner 4: Baked Turkey Meatballs Over Pesto Zoodles
Serves 4 for dinner with leftover meatballs for 4 lunches
Ingredients
2 pounds lean ground turkey1 cup old-fashioned rolled oats1 medium yellow onion, diced4 cloves garlic, minced2 large eggs2 tsp Worcestershire sauce⅓ cup assorted fresh herbs, finely chopped (such as oregano, basil, parsley, and chives)¼ cup grated Parmesan cheese½ tsp freshly ground black pepper2 tbsp olive oil3 medium zucchini¼ cup pesto
Directions
Nutrition per serving: 370 cal, 22g fat (5g sat fat), 28g protein, 15g carbs, 3g fiber, 5g sugar (0g added), 310mg sodium
Lunch 4: Meatball Zucchini Boats
Meatball subs are popular for good reason — they’re delicious! But serving them on highly-processed bread covered in cheese isn’t doing you any favors. Using zucchini in place of bread replaces empty carbs with a fiber-rich vegetable, so you can enjoy the flavors you love in a healthier way.
Ingredients
2 medium zucchini, halved and seeded1 tsp extra-virgin olive oil½ tsp Italian seasoning¼ tsp kosher salt¼ tsp freshly ground black pepper24 meatballs (recipe above)1 cup high quality jarred marinara sauce⅓ cup shredded, part-skim mozzarella cheese
Directions
Nutrition per serving: 360 cal, 20g fat (5g sat fat), 30g protein, 18g carbs, 2g fiber, 7g sugar (0g added), 630mg sodium
Dinner 5: Cowboy Caviar
Serves 2 for dinner with leftovers for two lunches
Ingredients
1 15-ounce can low-sodium kidney beans, drained and rinsed2 cups frozen corn, defrosted1 pound campari tomatoes, diced1 red bell pepper, diced
Dressing
2 tbsp extra-virgin olive oil2 tbsp freshly-squeezed lime juice2 tbsp red wine vinegar1 jalapeño, seeds removed, finely minced¼ cup fresh cilantro, finely chopped¼ tsp garlic powder¼ tsp kosher salt¼ tsp freshly ground black pepper
Directions
Nutrition per serving: 250 cal, 8g fat (1g sat fat), 9g protein, 38g carbs, 8g fiber, 9g sugar (1g added), 240mg sodium
Lunch 5: Quick Veggie Quesadilla
Quesadillas are traditionally high in calories, fat, and saturated fat. But in this recipe, veggies take center stage instead of cheese.
Ingredients
2 whole-wheat taco-size tortillas½ Cowboy Caviar recipe (see above)½ cup shredded Pepper Jack cheese
Directions
Nutrition per serving: 500 cal, 21g fat (6g sat fat), 18g protein, 63g carbs, 10g fiber, 11g sugar (3g added), 810mg sodium
