Dave Dye

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Twenty Healthy Make Ahead Lunches

Healthy make ahead lunch with hard boiled egg, rice, and vegetables.

It’s time to fill up your fridge with these healthy meal prep lunches! Everything from salads to soups to quesadillas, wraps, grain bowls, and more. These are great lunches to pack for work and school.

Prep these healthy make-ahead lunches on a Sunday and set yourself up for a full week of healthy lunches! Nothing I love more than finding tasty make-ahead lunches that are healthy and easy to prep.

Lunchtime can be hard for many of us, whether you are short on time during the week or you get tempted by dining out with your co-workers. I want to share some really delicious lunches that will please your taste buds and satisfy and fuel your body for the rest of the day. Once you start using these make-ahead lunches, you will never look back.

Healthy Salads and Bowls For Make-Ahead Lunches

Meal Prep Taco Bowls with peppers, onions, and cauliflower rice.

Southwest Turkey BLTA Salad is better than a salad you can order at your favorite take-out restaurant. You have a turkey salad that is filled with bacon, lettuce, tomato, and of course avocado. Topped with a chipotle ranch dressing that is to die for. (567 calories, 6 Freestyle Smartpoints)

Asian Noodle Salad with Broiled Chicken will give you the flavors of a spring roll but in the form of a bowl. Minimal effort is required for such a satisfying dish. The chicken paired with the Asian noodles really taste great even cold, if you don’t have a way to reheat at lunch. (339 calories, 8 Freestyle Smartpoints)

Blackened Chicken Salad has a homemade yogurt dressing that really amps up the flavor. You serve this chicken salad on a lettuce leaf for that crispy effect or eat alone with a side of veggies. Such a simple lunch to prep ahead of time for your work week. (174 calories, 2 Freestyle Smartpoints)

Low Carb Shrimp Sushi Bowl allows you to skip the steps of rolling and get all your delicious flavors of your shrimp sushi but in a bowl form. Prep this the night before you need it, and have the flavors of sushi at lunch the next day! Cauliflower rice, edamame, carrots, a Sriracha sauce, shrimp and more. (357 calories, 5 Freestyle Smartpoints)

Roasted Eggplant and Quinoa Salad, will fill you up with flavors and fuel to get through that 2 pm workday slump. This is a vegetarian lunch idea, but the quinoa and eggplant truly make it such a filling dish. Not to mention the gorgeous presentation value you get with this dish. (350 calories, 10 Freestyle Smartpoints)

Taco Bowls with Cauliflower Rice gives you that Tex-Mex flavor in a bowl form. Skip the high-carb tortillas and eat a taco bowl instead. Taco seasoned meat, tender veggies, served over a bowl of cauliflower rice. Add your favorite taco toppings and devour. (243 calories, 0 Freestyle Smartpoints)

Cranberry Tuna Salad is great to bring low carb tortillas with or even some whole grain bread. Add in some tuna salad that has cranberries throughout for a sweet and savory lunch. (200 calories, 3 Freestyle Smartpoints)

Mexican Chopped Salad with Honey Lime Dressing will wow you on how vibrant and flavorful it is. Fresh avocado, beans, corn, onions, jicama and more, with a homemade honey lime dressing that pulls it all together. (347 calories, 8 Freestyle Smartpoints)

Egg Roll In A Bowl is by far one of my favorites. Cabbage, carrots, ground chicken come together to give you your favorite egg roll but in a bowl form. This dish tastes amazing re-heated and is great for that healthy quick prep lunch. (321 calories, 1 Freestyle Smartpoints)

Wraps and Quesadillas for Make-Ahead Lunches

Make ahead lunch prep of a chicken buffalo quesadilla with cilantro.

Healthy Chicken Quesadillas tend to be a more classic quesadilla flavor pairing. I love making these up for my week ahead, they are full of chicken, beans, tomatoes, corn, and are healthy and finger licking delicious. (313 calories, 7 Freestyle Smartpoints)

Homemade Frozen Burritos are great to make ahead of time, toss in the freezer, and just reheat when you want them. I load ours with meat, veggies, beans and more, so each bite is savory and satisfying. (370 calories, 7 Freestyle Smartpoints)

Slow Cooker Chicken Fajitas make for a great make-ahead lunch. Cook up your chicken and veggies and then store them in an airtight serving size container. Wrap up your tortillas separate, and then reheat and fix your fajitas at work. (157 calories, 0 Freestyle Smartpoints)

Black Bean and Corn Freezer Quesadillas are one of my favorites. Beans and corn are the perfect fillings for a cheesy and tasty quesadilla. Make a batch and toss them in the freezer, so you can grab and nuke in the microwave when ready to eat. (350 calories, 7 Freestyle Smartpoints)

Buffalo Chicken Quesadillas pack a little heat but trust me, they are so worth it. Tame down the heat with some blue cheese dressing or ranch. I use lean ground chicken, veggies, and a buffalo sauce in a crispy flour tortilla. (316 calories, 4 Freestyle Smartpoints)

Healthy Soups for Make-Ahead Lunches

Make ahead healthy taco soup with beans, corn, chicken, and tomatoes.

Weight Watchers Zero Point Taco Soup is one of my favorites right now. It is packed full of flavor, vegetables, taco seasonings, and more. If you follow WW this is zero points, which makes it a must make soup in my eyes. (306 calories, 0 Freestyle Smartpoints)

Low Carb Beef Chili takes just 30 minutes to make. Get a batch made, then toss into containers, or freeze what you won’t eat, and have meals ready for the week. Simple and quick! (275 calories, 5 Freestyle Smartpoints)

Zero Point Spicy Chicken Chili is another great soup to make. If you like a little spice then this chicken chili is a great recipe to try. Full of veggies, ground chicken and spice to satisfy. (226 calories, 0 Freestyle Smartpoints)

Weight Watchers Cabbage Soup will be a filling meal to enjoy that is nice and low on the carb count. Loaded with cabbage, ground turkey, cauliflower, tomatoes, and carrots. Healthy and filling. (174 calories, 0 Freestyle Smartpoints)

Healthy Garden Minestrone Soup uses zucchini, squash, corn, tomatoes and more, all of which could be used from your garden if you have one. Healthy minestrone soup that will heat up nicely the next day. (330 calories, 8 Freestyle Smartpoints)

Sausage Pepper and Spinach Soup is wonderful for meal prepping for your week’s lunch. Lean turkey sausage, peppers, spinach in a flavorful broth simmer till the flavors marry. Then just reheat when you are ready to eat. The longer the soup sits the more flavorful it becomes. (291 calories, 7 Freestyle Smartpoints)

Did you know? Our weekly meal plans include make-ahead lunches every week to make sure you are prepped and ready to go with healthy lunches all week. Tons of variety and delicious options.

Twenty Healthy Make Ahead Lunches

Healthy make ahead lunch with hard boiled egg, rice, and vegetables.

Prep these healthy make-ahead lunches on a Sunday and set yourself up for a full week of healthy lunches! Nothing I love more than finding tasty make-ahead lunches that are healthy and easy to prep.

Healthy Salads and Bowls For Make-Ahead Lunches

Meal Prep Taco Bowls with peppers, onions, and cauliflower rice.

Wraps and Quesadillas for Make-Ahead Lunches

Make ahead lunch prep of a chicken buffalo quesadilla with cilantro.

Healthy Soups for Make-Ahead Lunches

Make ahead healthy taco soup with beans, corn, chicken, and tomatoes.

Did you know? Our weekly meal plans include make-ahead lunches every week to make sure you are prepped and ready to go with healthy lunches all week. Tons of variety and delicious options.

High intake of dietary fiber and whole grains associated with reduced risk of non-communicable diseases

Observational studies and clinical trials conducted over nearly 40 years reveal the health benefits of eating at least 25g to 29g or more of dietary fiber a day, according to a series of systematic reviews and meta-analyses.

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Beginner’s Guide to Meal Planning

Meal plan recipe with chicken, vegetables, and a boiled egg.

A Beginner’s Guide to Healthy Meal Planning is everything you need to know to start meal planning now.

Meal planning is one of the most perfect ways to help you stay on track with your healthy eating or weight maintenance goals. When you utilize meal planning, you are able to choose what foods you want to eat, and to make sure that you stay within your calorie or nutrition needs without having to recalculate them for every meal or wonder what your next meal will consist of.

Meal planning, in its simplest form, is a tactic for preparing meals ahead of time that people employ when they want to take the guesswork out of the age old question “What’s for dinner”? (or breakfast or lunch) for the week (or even a few days) ahead.

Why Is Meal Planning Important?

If this piqued your interest, but you’re still skeptical, then know this: Meal planning isn’t a four-letter word. Do not be afraid. It’s not just for super organized Type A personalities or for someone who LOVEs cooking and planning. It is for everyone.

However, while meal planning IS for everyone, it happens to be most utilized by the busiest among us. The stay-at-home-moms with four kids who are over-scheduled. The dad who loves to cook for his family but also has to stay late at work once in a while and try to coach his daughter’s soccer team. The couple who works long hours but is sick of eating takeout.

You get my drift. It’s true, meal planning does take a little more time up front in the “planning” stage once a week or so. However, the time you save during the week more than makes up for it. Meal planning is a great way to keep you on track and accountable to your health while also saving time (and hopefully money, too). Plus, planning your meals can mean less food waste, because you’re only buying the food you plan on eating.

Woman looking into fridge with hands on head trying to figure out what to eat.

Let the following steps serve as your meal planning guide and help to turn you from a meal planning skeptic to a savvy, meal planning powerhouse.

1. Consider Your “Why”

If you’re still reading, that means you’re interested in learning more about meal planning, am I right? Good! I think this first step is the easy part. Eating healthy is hard without a plan. There are too many obstacles in your way – the vending machines at work, the birthday cake in the break room, the happy hour with book club, the bag of chips your child left in the car’s cup holder…

So now consider how you could more easily avoid temptation through meal planning. Do you want to have complete, healthy meals ready to be made without trying to pull the old proverbial dinner rabbit out of a hat everyday? Do you want to make sure you’re not eating the same old, same old all the time? Do you want to incorporate more vegetables into your diet or go meatless all together?

Or, are you on a very specific diet plan, like Weight Watchers, Whole30, or Keto, in which paying close attention to your ingredients and what you eat is key to your success? Then these are all valid reasons for trying meal planning.

2. Take into Account Everyone’s Taste Preferences

If you’re only cooking for yourself then this step is a cinch. However, I recommend you still take some notes. I can tell you, it’s a whole lot easier to think about what it is you’re trying to accomplish with your diet when you are able to quietly and calmly consider your options than when you are, let’s say, trying to grocery shop after having skipped lunch. Been there. Nearly impossible to leave without a pack of donuts.

Before you even whip out a cookbook or look to Pinterest for easy meal planning recipes, think about what you enjoy eating. Do you want more zucchini in your life? Are you fond of chicken for dinner? What kinds of foods do you like together? What kinds of foods do you not like together?

The same goes for whoever else you will be cooking for. And, if you’re the parent in charge of the meals, well, then also consider not only what your kids like to eat but also what you want them to eat.

3. Think About Meal Frequency

Meal planning doesn’t have to be for every meal – although it certainly can. If you have the most trouble coming up with dinner every night, then only planning your dinners makes the most sense. If you’d like to have quick-and-easy breakfasts, then be sure to research the best recipes to make that happen for you. If you want to plan all your meals in advance, then you can do that, too.

Also consider how often you’re going to be eating at home and how much time you have for cooking a meal. If you only regularly have three meals a weeknight together then only plan those meals. There’s no sense in planning meals for days you’re not going to be there to cook them. And if you only have 30 minutes on those nights to cook, then take that time into account, too.

Shopping list with pencil and fridge in the background.

4. Find Recipes

I like to start by writing a general list of what I’m looking for for the week: Three chicken dinners; One pasta dish; Two egg breakfasts, etc. When you know how many recipes to look for, you can go out and get them.

Not sure where to start? Find meal ideas easily by googling “meal planning,” by looking on Pinterest, or by using recipes you know you and your family already love. You can also find meal planning ideas right here on Slender Kitchen.

So, for instance, you might search for “healthy meal plans,” “weekly meal planning,” “healthy dinners,” or “quick-and-easy breakfast ideas.” Once you’ve decided what kinds of meals you want, then finding those can be as easy as asking the internet (or your voice assistant device).

As you go through recipes and get more comfortable with meal planning, be sure to make note of which meals worked and which didn’t. Figure out an easy filing system for those that did work and that you’d like to come back to again and again.

5. Make a List

Some sites, like this one, will offer customizable meal plans that include ingredient and shopping lists. This can be great if you are busy and want as many steps as possible taken care of for your foray into meal planning.

However, some people like the more “hands-on” approach of searching up recipes and writing down ingredients on a list or in an app that you can take with you to the store. My advice for this is to think about not only what you want to eat but how the next meal can also use similar ingredients.

In that way, you’re not running all over the store trying to purchase every kind of meat, vegetable, and dry good you can for 21 different meals. Also, if you don’t mind eating the same meal for dinner three nights in a row, then take that into account too – that’s less actual items on your list and fewer stops in the store.

For instance, if you’ve decided that Monday night’s dinner is Roasted Chicken and Potatoes with Broccoli, then you can use some of the leftover chicken for Tuesday’s Healthy Avocado Chicken Salad. Or, if you want to make up a batch of Healthy Ground Turkey Chili on Wednesday consider purchasing extra ground turkey so you’ll have enough to make Zucchini and Ground Turkey Pizza Boats for Thursday, and so on. And, don’t forget to take into account leftovers or repeat meals when making your list. Be sure to double or even triple some recipes if you plan on having them more than once.

Once you’ve figured out which meals you want on which days, add all of your ingredients to a list and get shopping. I’ve also found it helps to write down the meals on a calendar. You can print a blank one off at home or use any calendar you have and put it right on the fridge. That way, you won’t forget what’s on the menu every day.

Grocery cart with woman with a list in her hand.

6. Shop

If you have the time to organize your list, it’s a good idea to write down your ingredients by aisle or section of the grocery store. There are printable grocery lists you can find online that have the grocery sections all laid out for you already, or you can use an app. Then, make sure you’ve incorporated any coupons that you’d like to use by matching any store specials to the meals you want to make.

Remember that you’re going to the store with a plan and a list and to do your best to stick to that plan and list. There’s always room for treats in life, but for the first couple of weeks that you’re trying meal planning, try to only stick to your list – and your budget.

7. Prep and Cook

Here’s the fun part – prepping and cooking according to the recipe. If you are no stranger to the kitchen, then this should be a breeze. If you are new to the whole cooking thing, cut yourself some slack. While some recipes may say they take only 30 minutes, remember it could take you a little longer to get the hang of all the cutting, prepping, and cooking. Stick it out for a couple of weeks and see if it doesn’t get easier – and more enjoyable.

Person writing on notebook with a plate with toast on the side and a coffee cup.

What Foods Are Good to Meal Plan?

I believe the whole reason to even do meal planning is to eat healthier and to save money and time. Therefore, it really does no good to plan out a four-course dinner better suited for a five-star restaurant. That’s not really helping anyone, and you’re going to end up hate meal planning altogether. I think the best meal planning recipes contain foods that:

You (or your family) enjoy eating.

Meet your health and fitness goals.

Are done in 30 minutes or less.

Can be cooked in a slow-cooker or Instant Pot.

Call for meats that cook quickly (like ground meat or chicken).

Require quick-cooking grains like brown rice, quinoa, whole-wheat pasta, or oats.

Are egg-based recipes.

Contain some sort of protein (animal or vegetable).

Contain some sort of fruit or vegetable.

Contain very little saturated fat or extra sugar.

I do hope that you give meal planning a try. It really is a time-saver and can help you learn so many things – from how to eat healthy to how to cook healthy and from how to grocery shop smarter to how to prevent food waste. If you want to learn more about how Slender Kitchen’s meal plans can help to make healthy eating easier, click here.

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Weight Watchers and Whole30: Everything You Need To Know

Weight Watches and Whole30 guide with lean protein, vegetables, fruit, and nuts.

Let’s dive right into a question that’s on everyone’s minds – can I do the Whole30® and Weight Watchers® together? Plus all the other question that raises – Will it work? Does it make sense to do both? What are the benefits of doing both?

A few months ago, I did just that. I committed to the thirty-day elimination diet prescribed by the Whole30 but continued to track my WW points and stay within my daily target. And just in case you are wondering – I loved it! I saw amazing results (shared at the end of the post) and felt amazing. It’s a great way to learn kickstart a diet, break cravings for sugar and carbs, and identify any problem foods that may be in your diet.

To start, let’s tackle the question most people want to know…

Why do WW® and the Whole30® together?

The primary and most important reason for me, I needed a kickstart in a major way. After a rather indulgent summer of carbs, sugar, and alcohol, it was time to shake things up. We had just spent a month visiting family and although amazing, I definitely indulged. Now, I don’t regret that one bit, it was a much-needed break, but I came back needing a major reset. I also needed to break the cravings for sugar and carbs. And although I could have done this on WW alone, I wanted something that would really push me.

The Whole30 seemed like the right way do just that. I have always been curious about the Whole30. I know so many people who have gotten amazing results. And I don’t just mean fitting in smaller jeans – although pretty much everyone I know who has completed a Whole30 lost weight. I mean the other benefits – glowing skin, tons of energy, sleeping better and just feeling great overall. Pretty much everyone I know who has tried a Whole30 loved the results. I wanted to see if it would work for me.

With that said, WW works for me and I was a little scared of gaining weight on Whole30. Before WW, I struggled with portion control and over-eating. The unlimited eating scared me. Especially since it includes things I can easily see myself overdoing like nut butter, bacon, and fattier cuts of meat. Trust me, I would be the one eating almond butter right out of the jar for dessert at night and making steaks and fried chicken constantly. The idea of using WW as the way I didn’t over do it on Whole30 made sense to me. Again, if WW already works for me, why not keep doing it and add in all the great benefits of the Whole30 at the same time.

Lastly, I am someone who is slow to build a habit and I didn’t want to break the habit of tracking. Again – it works for me, so why stop doing it?

With that, I decided to start. But before we dig into what that looked like, let’s quickly talk about what the Whole30 is for those who aren’t familiar with it.

What is the Whole30®? How does it work with WW®?

The Whole30 is an elimination diet that focuses on eating meat, seafood, fruits, vegetables, nuts, and healthy fats. This includes almost all meat and seafood, most vegetables including potatoes and sweet potatoes, all fruits, nuts and most seeds (except for peanuts and soy), and healthy fats like ghee, olive oil, and other oils/fat sources. What’s off limits? Everything else. On the Whole30 you can not eat any grains, legumes, pulses, corn, soy, peanuts, dairy, sugar, and alcohol. This even includes things that are normally thought of as healthy like quinoa, lentils, beans, and yogurt.

How does that work with Weight Watchers? Since WW allows you to eat anything, it just means that you will continue to track and count points but only eat Whole30 compliant food. One great thing is that many of the Whole30 options are actually zero points on WW. This includes lean proteins like chicken breast and ground turkey, eggs, veggies, and fruit. However, you will be saying goodbye to some of your other favorite zero point foods like beans, lentils, corn, edamame, and tofu.

Whole30 ingredients including chicken, beef, fruit, vegetables, and nuts.

One important note, you are not supposed to count calories (or anything else) while doing a Whole30. For me, it worked great to do both together, but it isn’t in the “spirit” of a true Whole30.

Before we get into the details of how I did the Whoel30 and WW together, let me share my results.

My Results

After a month of doing these two programs together – I felt really great. A few of the major changes I experienced:

Sleep: I was sleeping so much better. I never really believed that my nightly dessert habit was messing with my sleep, but I now suspect that it was. Eliminating sugar really improved my sleep. Not only did I fall asleep easier, but I slept more soundly and woke up more refreshed.

Energy: After the first week (which some refer to as a Whole30 hangover), I defintiely felt more energetic. Between waking up with more energy and avoiding that dreaded afternoon slump, I just felt like I had more energy to get through the day. This included in workouts, which was a great bonus.

Weight: Now everyone is always curious about weight loss. I was at a healthy weight before the Whole30 and I still ended up losing 9 pounds. I went from being at the top end of the healthy weight range for my height to the bottom. All my clothes fit better and I also noticed my stomach is flatter and less bloated.

Other benefits: Another big part of the Whole30 is learning how your body interacts with particular foods to see if there is anything you should be avoiding. I have always suspected I may have a bit of dairy intolerance and this was confirmed by the Whole30. Although cheese and yogurt don’t bother me, straight milk is an issue.

Mindset: One of the biggest wins for me was the change in mindset. Doing the Whole30 really broke my daily dessert cravings and carb cravings. My overall diet has remained much healthier and I learned how much better I feel when I make good food choices. I also learned that it’s not as hard as I thought to go out for dinner or out with friends and avoid alcohol. Alcohol definitely messes with my sleep (plus all the points and empty calories) and it turns out, it’s not as hard as I suspected to turn it down.

With that said, if you are looking for a reset to your diet or just want to kick things into high gear, I highly recommend doing a Whole30 and I think it works perfectly with WW. If you can, I would also recommend reading, It Starts with Food by the creators of the Whole30. It really showcases why this works.

My Go To Whole30 and Weight Watchers Recipes

One thing you will quickly realize on the Whole30 is that you will need to do a lot of cooking, prepping, and meal planning. In fact, we created a Whole30 Meal Plan with points, for just that reason. It includes breakfast, lunch, dinner snack ideas and weekly shopping lists. After doing this myself, I knew just how much time I spent searching for Whole30 recipes that were WW friendly, building shopping lists, and figuring out meal prep. This meal plan takes all the guesswork out of that. Plus it is packed with really delicious recipes that will work for your whole family.

Whether you use our meal plan or not, here are some recipes that are WW and Whole30 friendly:

Thai Basil Beef Bowls with Cauliflower Rice

Whole30 Breakfast Salad

Baked Chicken Fajitas

Zero Point Cabbage Soup

Turkey Apple Burgers

And so much many more!

Have you done a Whole30 before? What were your results? Would you do it again?

Want to learn more about our Whole30 Meal Plan with Freestyle Smartpoints?

Salmon, french fries, pesto chicken, and avocado baked eggs along with meal plan text.

This meal plan makes successfully completing a Whole30 easier than ever! All the recipes you need, complete shopping lists, meal prep, snack ideas, and more.