Healthy Lunches: A Week's Worth for $20

A challenge was posed to Temple and Table to create a week of lunches (five in total) for only $20.  T+T took on the task because healthy eating is not only for those with a large grocery budget! Real people need to know how to make real food. Some items on the shopping list will even last longer than the week, but fall within the cost constraint.  Be sure to tag Temple and Table on social media when you pack your lunch and use the hashtag #tandteveryday. 

For downloadable PDF of shopping list and full recipes, click here.

SHOPPING LIST

• 1 15 oz. can chickpeas, look for low sodium or no salt added

• 1 15 oz. can black beans, look for low sodium or no salt added

• 1 lb. boneless and skinless chicken breast

• Plain Greek yogurt, full fat or 2%

• 1 medium red onion

• 1 bunch of cilantro

• 1 lemon

• 1 lime

• 1 large sweet potato

• Organic white quinoa

DAY 1: Sweet Potato Boats

Ingredients

• 1/2 large sweet potato

• 1 t. coconut oil

• Toppings: ¼ c. bell pepper (finely chopped), ½ c. black beans (rinsed and drained), ¼ c. red onion (finely chopped), 1 T. cilantro (chopped) 1 heaping t. plain Greek yogurt

• Lime

For preparation instructions, head over to this page in our Recipe Box!

DAY 2: Quinoa Stuffed Bell Pepper

Ingredients

• 1/2 bell pepper

• 1/2 c. white quinoa, prepared according to package directions

• 1/2 c. black beans, rinsed and drained

• 1/4 c. red onion, finely chopped

• 1 T. cilantro, roughly chopped

• 1 T. olive oil

• 1 T. plain Greek yogurt

• Salt and pepper to taste

• 1 pinch cayenne pepper (optional)

• Lemon or lime

>Cut bell pepper in half, removing white “rib” and stem to form a kind of bowl. Set aside.

>In a bowl, mix prepared quinoa, black beans, and onion with olive oil. Add yogurt, chopped cilantro and squeeze of ¼ lemon or lime. Mix until combined, adding salt and pepper to taste plus cayenne (if using).

>Spoon mixture into halved bell pepper. Enjoy!

DAY 3: Grilled Chicken with Sweet Potato Hash

Ingredients

• 3 to 4 oz. chicken breast, boneless and skinless

• 1/2 large sweet potato

• 1/2 bell pepper, roughly chopped

• 1/2 c. red onion, roughly chopped

• 2 T. olive oil

• 1 T. coconut oil

• Lemon

• 2 T. cilantro, chopped

>Heat 2 T. olive oil in skillet at medium high heat.

>Season chicken breast with salt, pepper and lemon pepper. Cook for 6-8 minutes on each side, or until fully cooked.

>Lower heat to medium.  Add squeeze of ¼ lemon and 1 tsp. water to pan.  Scrape up the “brown bits” at bottom of pan to create a sauce for chicken. Cook for additional 2 minutes.

For sweet potato hash:

>Remove skin from sweet potato and chop into small cubes.

>Heat 1 T. coconut oil in skillet at medium high heat.

>Cook onion and bell pepper for 3-5 minutes, until slightly softened and browned.

>Add chopped sweet potato to pan and brown for 5-7 minutes.

>Lower heat to medium. Add about 1/4 c. water. Cover and cook for additional 7-10 min, or until sweet potatoes are softened and cooked through.

>Remove potatoes from heat.  Toss in chopped cilantro and squeeze of ¼ lime.

>Serve with grilled chicken breast.

DAY 4: Roasted Chickpea Romaine Salad

Ingredients

• 2 c. romaine lettuce, roughly chopped

• 1/2 c. chickpeas, rinsed and drained

• 1/4 c. red onion, thinly sliced

• 1/2 c. white quinoa, prepared according to package directions

• 1/4 c. red wine vinegar

• 1/2 c. olive oil

• Lemon

• Chili powder

>Preheat oven to 350 degrees.

>Spread chickpeas on baking sheet. Drizzle 1 T. olive oil, pinch of salt and chili powder. Roast in oven for 10 minutes, or until slightly browned.

>Rough chop romaine lettuce leaves (about 2 c.)

>Build salad over romaine, adding thinly sliced red onion, roasted chickpeas and ½ c. prepared quinoa. 

>For dressing:  In mason jar, first add red wine vinegar, then olive oil.  Season with pinch of salt and pepper, squeeze of ¼ lemon.  Shake to combine.

>Pour about 2 T. over salad right before serving.

DAY 5: Everyday Chicken Salad

Ingredients

• 3 to 4 oz. chicken breast, boneless and skinless

• 1/4 c. chopped red onion

• 1 T. plain Greek yogurt

• 1/2 c. chickpeas, roasted from Day 4

• 2 T. cilantro, chopped

• Lemon

• 2 to 3 romaine leaves

>Heat 2 Tblsp. olive oil in skillet at medium high heat.

>Season chicken breast with salt, pepper and lemon pepper. Cook for 6-8 minutes on each side, or until fully cooked.

>Allow chicken to cool and chop into medium size cubes.

>In a bowl, combine cooked, chopped chicken with onion, yogurt and chickpeas. Add pinch of salt and pepper to taste.  Squeeze ¼ of lemon and cilantro; mix until combined.

>Serve on romaine leaves.

T. = tablespoon |  t. = teaspoon