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Easy Weekly Lunch Prep

Prep Time:

20 minutes

Cook Time:

20 minutes



Easy Weekly Lunch Prep


  • 3 tbsp Soy sauce
  • 2 Large garlic cloves, crushed
  • The juice of a lemon
  • A pinch of Chilli flakes
  • Olive oil spray
  • 2 Chicken fillets
  • 400g Carrots, peeled and cut in quarters longways
  • 400g Parsnips, peeled and cut in quarters longways
  • 2 Onions, peeled and cut into wedges
  • 2 Leeks, trimmed and washed, cut into 2cm pieces
  • 250g Broccoli, cut into small florets
  • 1 Lettuce, washed and shredded
  • 5 tomatoes, roughly chopped
  • 1 cucumber, cut in half longways and diced


  1. Preheat the oven to 200°C/180°C (fan-forced)/Gas mark 6.
  2. In a small bowl, mix together soy sauce, crushed garlic, lemon juice, and a pinch of chili flakes.
  3. Place the chicken fillets, carrots, parsnips, onions, leeks, and broccoli on a large non-stick baking tray.
  4. Lightly spray the chicken and all the vegetables with olive oil.
  5. Drizzle the soy sauce mixture over the chicken breasts.
  6. Bake in the preheated oven for 15 - 20 minutes or until the chicken is fully cooked, and the vegetables are golden and tender.
  7. (Optional: Allow the cooked ingredients to cool before dividing and packing into lunch containers for the week.)

To Serve:

  1. (Optional: Additional side dishes or accompaniments of your choice)
  2. Monday: Fill a Pitta bread with chilli mayo, half of the chicken sliced and one-fifth of the roasted vegetables. Add a salad of lettuce, tomato and cucumber.
  3. Tuesday: Boil 100g of baby potatoes, cut them in half and arrange them into a lunchbox. Top with one-fifth of the roasted vegetables and the remaining sliced chicken, shredded lettuce, tomato and cucumber. Drizzle with balsamic dressing.
  4. Wednesday: Steam 100g of couscous and arrange it into a lunchbox. topped with one-fifth of roasted vegetables, a handful of spinach leaves, 1 tablespoon of red pepper hummus and a sprinkle of Dukkha, drizzle with a spoonful of honey and crumble 25g of Feta cheese over the top.
  5. Thursday Top 100g of cooked brown rice with onefifth of roasted vegetables, 100g of cooked flaked salmon, shredded lettuce, tomato and cucumber and drizzled with sriracha sauce and natural yoghurt.
  6. Friday Fill a wholemeal soft Taco with the remaining roasted vegetables, 1 sliced tomato, 1 tablespoon of kidney beans, 1 tablespoon of guacamole, and 25g of grated cheddar, shredded lettuce and cucumber. Drizzle with sour cream and chilli sauce. Place an ear of mini corn on the cob into the box.
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