Lunch Manifesto
My attempt to solve everybody's lunch stress PLUS the Cozy Crunchy Sausage Bowl
Can we reframe lunch? Is it even possible???
Don’t quote me on it, but I’m pretty sure it’s the meal most often skipped, and I understand why! Meal prep is time-consuming, and eating the same thing everyday gets boring. I personally cannot eat a sandwich more than once a week. You want something that doesn’t require a lot of dishes and that comes together quickly. Plus, it’s really difficult to figure out what to eat when you barely have the wherewithal to close your computer.
I won’t pretend to have blanket solutions, but I do have some tips. If this seems overwhelming, just keep it bookmarked for the next time you don’t know what to have for lunch!
Let’s start with the guidelines.
LUNCH MUST BE:
Quick + Easy (15 min tops)
Nutritious
Crave-worthy
Inexpensive
How we get there:
Tip #1: Stock your kitchen for success
These ingredients do the LORD’S WORK when it comes to lunch at my house.
BEANS. I keep Great Northern, Black Beans, and Chickpeas always on hand. Also, they say that eating beans helps you live longer….?
Chili Oil. When I don’t have time to finesse the flavor profile, it comes in clutch.
Miso paste. She’s essential for a quick umami punch.
Tahini. The base of an easy and reliable sauce that is delicious on almost anything.
Frozen rice. Could be pre-packaged frozen or leftovers that you’ve frozen yourself. But no one has time to remember pressing the start button on your rice cooker when you’re in the middle of a meeting or slack emergency.
Easy protein. Katie and I have been eating a lot of Beyond Sausage lately, and it’s been so versatile! And easy. And cheap at Costco. Other great staples include rotisserie chicken, canned tuna, tofu, and frozen shrimp (takes only minutes to defrost and cook!).
Greens. Kale, spinach, chard, other cookable lettuce.
Eggs.
Cabbage and carrots. They keep in your fridge for SO LONG!!! Just don’t buy the pre-packaged stuff. A whole head of cabbage. Big bag of carrots (not the baby carrots).
Tip #2: Prep toppers. Not meals.
To ensure lunch is crave-worthy every single day, we need room for flexibility and variety. Meal prepping does not do this. Topper prepping, however, does. Toppers are anything that will add nutrition, depth, and interest to your 15 min meal. My go-to’s are:
Yogurt sauce. Combine full fat greek yogurt with a pinch of kosher salt, squeeze of lemon or lime, and Sriracha or Tapatio to taste.
Hummus. You’re loving this easier-than-you-think, fluffier-than-the-grocery store hummus recipe, and I’m glad.
Roasted veggies. My rule here is sweet potatoes + whatever seasonal veg looks good at the market (fennel season is my favorite).
Caramelized onions. Even onion haters love these things. Here’s a good recipe.
Gochujang slaw. I will never stop making this.
Tip #3: “Saladify” your leftovers.
Leftover pasta? Pasta salad. As long as it’s a short shape like a penne or bowtie, keep it cold and toss it with kale. Add a squeeze of lemon, generous glugs of olive oil, and lots of freshly grated parm (also delicious to add chopped pistachios or pecans for texture).
Leftover steak, chicken, or fish? Keep it cold. Throw it in a salad.
Leftover Indian food? Such as butter chicken? Keep cold. Dice it up small. Add olive oil to make it sauce-y and toss with massaged kale.
Okay! You’ve got a fully stocked kitchen, prepped toppers, and some leftovers. Time to mix and match.
These are just examples. The combinations are ENDLESS, which means they can be customized to your mood on any given day. With these rules in mind, your lunch will surely slay.
Frozen rice + soy marinated egg + gochujang slaw
(2 min)
Microwave your rice for 2 min or according to package. Place in bowl with prepped gochujang slaw and soy marinated egg. Option to top with chili oil.
Chickpeas + roasted veggies + kale + yogurt sauce
(5-7 min)
Drain and rinse a can of chickpeas. Set aside. Thoroughly massage curly kale with a pinch of kosher salt, lemon, and olive oil. Do a “swoosh” of yogurt sauce on a plate. Add kale, roasted veggies, and chickpeas. Top with flaked sea salt and parmesan.
Beans + greens + caramelized onions
(7-9 min)
Over medium heat, sauté crushed garlic for a min or two until fragrant. Add a can of great northern beans (or other white bean) with liquid into pan. Stir in a tablespoon of miso paste until dissolved. Add greens of choice (kale or spinach) and caramelized onions. Season to taste. Serve with toast and top with parmesan cheese or a dollop of greek yogurt.
Easty protein + gochujang slaw + roasted veggies + hummus + tortilla
(5 min)
Warm a large tortilla in a pan for a couple minutes on both sides (be careful not to get it too crispy). Place it on a plate. Fill with a swoosh of hummus, roasted veggies, gochujang slaw, and an easy protein of your choice (I like rotisserie chicken or tofu). Wrap in a burrito.
My favorite lunch this month: COZY CRUNCHY SAUSAGE BOWL
(15 min)
Sausage (I used Beyond Sausage, but you can use anything)
2 large carrots finely diced
1/4 head of cabbage diced
Can of white beans
Splash of dry white wine
1 clove crushed garlic
1/2 diced onion
Cumin
Red pepper flakes
Smoked paprika
Kosher salt
Fresh black pepper
Splash of ACV
Heat skillet on medium high with 2 tablespoons of olive oil. Tear up 2 sausages and start browning. After a minute or so, add carrots, onion and cabbage with a big pinch of kosher salt. Sauté until just beginning to soften (3 min or so).
Add garlic and stir for a min. Add spices to pan and stir to combine (equal parts cumin and paprika, pepper flakes to your spice level).
Once fragrant (about 1 min), deglaze pan with white wine, scraping up all the bits stuck to the pan as you stir.
Add a can of white beans, including liquid, to the pan. Stir together and cook until hot. Taste for seasonings and acidity (if dull, add a splash of ACV).
Top with parmesan cheese and fresh herbs. Serve with toast.
My inbox is open for any remaining lunch questions or concerns. I hope this brings at least a little inspiration to save you from another day of Sweetgreen!
Happy Eating!!
Mary