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Here's Exactly How To Meal Prep For Lunch This Week

Awesome lunches, plus a complete guide to shopping, meal prep, and packing!

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Lauren Zaser / Alice Mongkongllite / BuzzFeed

Packing your own lunch is great for two important reasons: It's HEALTHY, and it SAVES MONEY.

But sometimes, it's hard to know where to start. People are always like, "It's easy! Just plan ahead!"

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Like, duh. But HOW?

Here's an easy, detailed plan for making five simple, healthy lunches that'll leave you feeling great.

Grocery shop and cook for a couple of hours on a Sunday and you'll have a full week's worth of meals ready to go. The meals are in a certain order because cooked grains might get a little iffy after three days, but it's really up to you when you want to eat what.

Once everything is ready, all you have to do during the week is assemble and eat!

Alvin Zhou / BuzzFeed

MONDAY you'll eat:

Mondays are rough, but yours will be a little brighter with this citrusy chicken and bean salad.
Lauren Zaser / Alice Mongkongllite / BuzzFeed

Mondays are rough, but yours will be a little brighter with this citrusy chicken and bean salad.

TUESDAY you'll eat:

This supercharged kale salad is a great way to make it through the day, with protein and healthy carbs to keep you satisfied.
Lauren Zaser / Alice Mongkongllite / BuzzFeed

This supercharged kale salad is a great way to make it through the day, with protein and healthy carbs to keep you satisfied.

WEDNESDAY you'll eat:

Get down with a grain bowl.
Lauren Zaser / Alice Mongkongllite / BuzzFeed

Get down with a grain bowl.

THURSDAY you'll eat:

Start the race toward the weekend with a stuffed sweet potato.
Lauren Zaser / Alice Mongkongllite / BuzzFeed

Start the race toward the weekend with a stuffed sweet potato.

FRIDAY you'll eat:

Another kale salad! This one is warm and filled with fennel and white beans.
Lauren Zaser / Alice Mongkongllite / BuzzFeed

Another kale salad! This one is warm and filled with fennel and white beans.

SOUND GOOD? Here's exactly what you need to do.

STEP 1: Buy your groceries.

PRODUCEFennel - 1 large or 2 small bulbsGarlic - 1 headKale - 2 bunchesOrange - 1Parsley - 1 bunchRed bell pepper, large - 1Sweet potato, medium - 2MEAT, EGGS & DAIRYChicken breasts (bone-in, skin-on) - 2Eggs - 4Feta cheese - 2 ouncesPANTRYApple cider vinegar, 3 tablespoonsExtra-virgin olive oilFarro, dry - ½ cupLow-sodium chicken stock - 2 cupsSalt and pepperTahini - 2 tablespoonsWalnuts (or any nut you prefer) - ⅓ cupWhite beans - 1 (15-ounce) can
Lauren Zaser / BuzzFeed

PRODUCE

Fennel - 1 large or 2 small bulbs

Garlic - 1 head

Kale - 2 bunches

Orange - 1

Parsley - 1 bunch

Red bell pepper, large - 1

Sweet potato, medium - 2

MEAT, EGGS & DAIRY

Chicken breasts (bone-in, skin-on) - 2

Eggs - 4

Feta cheese - 2 ounces

PANTRY

Apple cider vinegar, 3 tablespoons

Extra-virgin olive oil

Farro, dry - ½ cup

Low-sodium chicken stock - 2 cups

Salt and pepper

Tahini - 2 tablespoons

Walnuts (or any nut you prefer) - ⅓ cup

White beans - 1 (15-ounce) can

STEP 2: Roast the chicken and sweet potatoes.

Lauren Zaser / BuzzFeed
Lauren Zaser / BuzzFeed
Lauren Zaser / BuzzFeed

STEP 2: Make the roasted red pepper.

Lauren Zaser / BuzzFeed
Lauren Zaser / BuzzFeed
Lauren Zaser / BuzzFeed

Step 4: Cook the farro.

Full recipe and instructions here.
Lauren Zaser / BuzzFeed

STEP 5: Make the tahini dressing

Lauren Zaser / BuzzFeed
Lauren Zaser / BuzzFeed
Lauren Zaser / BuzzFeed

STEP 6: Sauté the white beans.

Lauren Zaser / BuzzFeed
Lauren Zaser / BuzzFeed
Lauren Zaser / BuzzFeed

STEP 7: Boil the eggs.

Lauren Zaser / BuzzFeed
Lauren Zaser / BuzzFeed
Lauren Zaser / BuzzFeed

STEP 8: Prepare the kale.

Lauren Zaser / BuzzFeed
Lauren Zaser / BuzzFeed
Lauren Zaser / BuzzFeed

Cut the stems off of two bunches of lacinato kale, then thinly slice the leaves into strips about ½-inch thick.

Store ⅓ of the sliced kale in an airtight container in the fridge, and saute the remaining ⅔ of the kale.

Lauren Zaser / BuzzFeed
Lauren Zaser / BuzzFeed
Lauren Zaser / BuzzFeed

You're going to end up with this, which will feed you lunch EVERY DAY THIS WEEK!!! Look how rich you are.

Let everything cool, then store it all in airtight containers in the fridge.
Lauren Zaser / BuzzFeed

Let everything cool, then store it all in airtight containers in the fridge.

Now, all you have to do is assemble the lunches the night or morning before!

Lauren Zaser / BuzzFeed

Ready for packing and assembly instructions? Get them here.

Alvin Zhou / BuzzFeed

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