Summer Lunches to Prep on a Sunday
As anyone with a busy job could relate to, setting yourself up with a set of nutritious, substantial lunches for the week on a Sunday can make a big difference in staying organised, maintaining a healthy diet and limiting spend on takeaway food at lunchtime.
If you’re looking to get organised on your next Sunday afternoon spent at home, we’ve put together some easy recipes with plenty of veggies and protein that are sure to satisfy you throughout the week. Now all that’s left to do is pick a recipe and start cooking!
The beauty of a weekend BBQ is that you’ll usually have plenty of leftovers to repurpose and pack for lunch as the working week begins.
Skewers are an easy, no-fuss BBQ recipe that make an excellent healthy lunch prep when paired with a salad, cous cous or roast vegetables. Plus, if you’re using a natural gas plumbed BBQ, it will only take a few minutes to prepare your BBQ to high heat, making it a quick and easy meal to whip up on a Sunday evening.
Fried (cauliflower) rice
Fried rice is an easy recipe to prepare on a Sunday to last you throughout the working week. As traditional takeaway fried rice can have a fair amount of salt, use cauliflower rice to make your homemade version a little healthier. Pick your favourite veggies to add to your cauli-rice – peas, corn, spring onions, carrots and capsicum are good options.
If you’re using a natural gas stovetop, you’ll be able to throw all of your ingredients together with some ginger, garlic and soy sauce and have them cooked and ready in just a few minutes. For an extra dose of protein, crack a few eggs into a separate pan, cut them into smaller pieces once cooked, and stir into your rice and veggie mixture. Bon appetit!
Whipping up a fresh frittata on a Sunday will provide a series of protein and veggie-filled lunch preps that are sure to keep you full and taste delicious, whether enjoyed hot or cold. To make it, use a fry pan to combine onion, pancetta (or ham) and spinach, then combine this cooked mixture with fresh tomatoes and capsicum. In a separate dish, whisk eggs and light cream together, then pour over your vegetable mixture. Sprinkle a light layer of cheese on top, which will melt when cooked.
The frittata should take just under 35 minutes in the oven. If you’ve got a natural gas oven, you’ll be able to pop this in the oven without stopping to rotate your dish. Serve up and enjoy on its own, or with a simple side salad.
Tuna mornay bake
Cooking up a tuna mornay pasta dish is a great way to add a few extra veggies into your lunch recipe rotation. The two base ingredients you’ll need are tuna and pasta, then you’re free to add any ingredients you like, such as spinach, corn, peas, broccoli florets and string beans. Legumes like chickpeas and kidney beans also taste great in this dish. Whip up a light white sauce with milk, flour, butter and cheddar cheese, and scatter breadcrumbs on top to crisp it up.
Plus, if you’ve got a natural gas oven, you won’t need to rotate the dish during the cooking process, making this an easy recipe to pop into the oven and portion out in a convenient timeframe.
Roasted summer veg and pancetta pasta
This recipe is fresh, delicious and can be enjoyed cold or hot for a few days after preparing, making it a reliable lunch option in summertime. To prepare it, lay your veggies and garlic on a tray or in a roasting pan and roast for 30 to 35 minutes. Zucchini, tomatoes, sweet potato and brussels sprouts are delicious options – and if you use a natural gas oven, you won’t need to rotate and stir the veggies throughout the prep process.
Next, boil your pasta and use a shallow pan to fry up the pancetta pieces with a drizzle of olive oil. Once all ingredients are ready, toss your pasta, pancetta and roasted veggies together with some parmesan leaves, then top with basil leaves to serve