Description
A varied collection of 7 easy lunch ideas featuring a Mediterranean chickpea salad, grilled chicken sandwich, chicken shawarma bowl, cheesy chicken avocado wrap, grilled chicken avocado salad, cilantro-lime chicken bowl with peach salsa, and a creamy Bang Bang chicken bowl. Perfect for quick weekday lunches and flexible meal prep.
Ingredients
Scale
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 cups cucumber, chopped
- 2 cups cherry tomatoes, halved
- 1/2 cup olives
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 1/2 pounds boneless skinless chicken breasts or thighs, divided among the chicken recipes
- 2 tablespoons shawarma seasoning
- 2 teaspoons smoked paprika
- 2 teaspoons garlic powder
- 2 tablespoons lime juice
- 1/4 cup fresh cilantro, chopped
- 4 cups cooked rice or preferred grain
- 2 sandwich rolls or slices of hearty bread
- 2 large flour tortillas
- 2 avocados, sliced or diced
- 1 cup shredded cheddar or Monterey Jack cheese
- 4 cups romaine lettuce, chopped
- 1 cup sweet corn
- 1 cup shredded cabbage
- 1 carrot, shredded
- 1 ripe peach, diced
- 1/4 cup red onion, finely chopped
- 1/3 cup mayonnaise or Greek yogurt
- 3 tablespoons sweet chili sauce
- 1 tablespoon sriracha, or to taste
- 1/2 cup tzatziki sauce
- 1 tablespoon sesame seeds
- Salt and black pepper, to taste
Instructions
- Prepare the Mediterranean chickpea salad by combining chickpeas, cucumber, tomatoes, olives, feta, parsley, olive oil, lemon juice, salt, and pepper. Chill until ready to serve.
- Season a portion of the chicken with salt, pepper, garlic powder, and paprika. Grill until fully cooked, then use it with lettuce, tomato, and your preferred spread to assemble the grilled chicken sandwich.
- Coat another portion of chicken with shawarma seasoning and cook until browned and fully cooked. Serve over rice or grains with cucumber, tomatoes, feta, olives, and tzatziki.
- Cook another portion of seasoned chicken, slice it, and place it inside tortillas with avocado, shredded cheese, tomato, red onion, and cilantro. Fold and grill until the tortillas are golden and the cheese is melted.
- Prepare the grilled chicken avocado salad by arranging chopped romaine, cucumber, tomatoes, corn, and avocado in a bowl. Top with warm sliced grilled chicken and your preferred dressing.
- For the cilantro-lime chicken bowls, season and cook chicken with lime juice, cilantro, garlic, salt, and pepper. Serve over cooked rice and top with a fresh salsa made from diced peach, red onion, cilantro, and additional lime juice.
- For the Bang Bang chicken bowls, cook the final portion of seasoned chicken. Mix mayonnaise or Greek yogurt with sweet chili sauce and sriracha, then coat or drizzle over the chicken. Serve over rice with cabbage, carrot, cucumber, avocado, cilantro, and sesame seeds.
- Divide prepared components into individual containers if meal prepping. Keep sauces, dressings, avocado, and delicate toppings separate until serving for the best texture.
Notes
- Ingredient quantities are designed as a flexible base for preparing approximately seven individual lunches and can be adjusted to suit portion size.
- Use halal-certified chicken and other certified ingredients if preparing the collection as Halal.
- Cook chicken to a safe internal temperature of 165°F (74°C).
- Store sauces and dressings separately from salads and crunchy vegetables to prevent sogginess.
- Add avocado shortly before serving whenever possible to reduce browning.
- Cooked chicken and rice can be prepared ahead to simplify several of the lunches.
- The Mediterranean chickpea salad is the quickest option and requires no meat preparation.
- Nutrition values are approximate averages per lunch and will vary depending on the recipe, portion size, bread, sauces, cheese, and toppings used.
- Prep Time: 30 minutes
- Cook Time: 30 minutes
- Category: Lunch
- Method: Meal Prep
- Cuisine: American-Mediterranean Inspired
Nutrition
- Serving Size: 1 lunch
- Calories: 520
- Sugar: 8 g
- Sodium: 780 mg
- Fat: 22 g
- Saturated Fat: 6 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 48 g
- Fiber: 8 g
- Protein: 36 g
- Cholesterol: 85 mg