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Table of Contents
- The Office Microwave Timetable
- The Five Slot Formula
- Sauce Covered: Lunches That Won’t Dry Out
- Packed in Parts: Lunches That Won’t Go Soggy
- Starch Forward: Lunches That Won’t Turn Gummy
- Mild Smelling: Lunches That Won’t Clear the Break Room
- Packing and Safety Rules for Work Lunches
- Time and Protein at a Glance
- How I Counted Protein
- Where These Cards Differ From Typical Versions
- FAQ
- Recipe Cards
A work lunch fails in the microwave, not in the kitchen.
So this list is sorted by the problem each lunch solves: drying out, going soggy, turning gummy, or smelling up the break room. Every card lists exact weights, lunches per batch, and protein per lunch, from 17 to 41 grams.
For more make-ahead dinners, see our meal prep dinners.
Our Take
Reheat your lunch once, and make sure it reaches 165°F.
The Office Microwave Timetable
Every card has an At work line with exact microwave minutes. The same few moves apply to almost every lunch here.
- Add a spoonful of water or milk to saucy or starchy lunches before you heat them.
- Cover the container loosely, with the lid vented or a damp paper towel on top.
- Heat for 2 minutes, stir, then heat in 30 to 60 second rounds.
- Stir or rotate halfway, since microwaves heat unevenly and leave cold spots.
- Check that the center is steaming hot and reads 165°F, then let it stand for 1 minute.
The Five Slot Formula
Every dinner here fills the same five slots, and each card names them in a line called The five.
- Protein: the main source, such as chicken, shrimp, sausage, eggs, or beans.
- Base: what turns it into a meal, such as pasta, rice, potatoes, or tortillas.
- Engine: the ingredient that does the seasoning, such as a jarred sauce or a blend.
- Body: what adds richness or thickness, such as cheese, coconut milk, or canned tomatoes.
- Extra: a vegetable or a bean that rounds out the plate.
Salt, black pepper, cooking oil, and water don't count toward the five, and each card lists them anyway. A seasoning blend counts as one ingredient, and broth counts when it's the cooking liquid. A few cards run short of five on purpose.
Sauce Covered: Lunches That Won't Dry Out
A wet sauce is the best protection against a second trip through the microwave. These 8 lunches simmer the protein in curry, chili, stew, or tomato sauce, so it stays soft for days.
For more slow simmered dinners, see our slow cooker dinners.
Chicken Tikka Masala With Rice
At work: Two minutes under a lid, a stir, then one more minute until steaming hot. Rice and curry share one container.
Sauce is the best defense against a dry office lunch. Chicken simmered in a tomato and yogurt curry stays soft after four days and two trips through a microwave.
Cut the chicken into small pieces. They heat evenly. Large chunks stay cold in the middle.
The nutrition: About 35 g protein per lunch (1 of 5). The chicken carries the most, and the rice comes next.
Pack the rice and the curry together in one container so the rice soaks up the sauce, because a dry scoop of rice next to curry turns hard in the refrigerator. I'd add a splash of water when you reheat it.
Odor note: Garam masala is mild, but a curry carries a smell. Ask your coworkers if you're unsure.
Beef and Bean Chili
Chili is one of the safest reheating dishes, since the beans and tomatoes keep the pot wet. It also tastes better on the second day.
Cook the chili until it's thick. A thin chili spatters. Leave room in the container.
At work: Lid on for 2 minutes, then stir, and add another minute if the center is still cool.
The nutrition: Each lunch has about 30 g protein, and the pan makes 6. Most of that comes from the beef, with the kidney beans adding more.
Divide it among six containers while it's still hot, and refrigerate within two hours so it cools quickly in shallow layers. Freeze two portions for later in the month, and they'll hold their texture.
Pack it: Use a container with a vented lid. Chili splatters in the microwave.
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Chicken Cacciatore With Orzo
The nutrition: Count on roughly 34 g protein per lunch, from 5 equal servings. The chicken leads, followed by the pasta.
Cacciatore is a hunter's stew of chicken, peppers, and tomato, and the sauce keeps the chicken tender. Orzo cooks quickly and reheats better than most pasta.
At work: Add a spoonful of water, cover, and run it for 2 minutes. Stir, then heat 1 more minute.
Cook the orzo a minute short of done. It softens at work. Drain it well.
Toss the orzo with a spoonful of the sauce before you pack it, so the pasta doesn't stick together in a clump, and keep the rest of the sauce on top. The pepper strips go soft, but they keep their flavor.
Swap: Rice replaces the orzo at the same weight. Use the rice method from the curry card.
Turkey Sloppy Joe Sweet Potatoes
A sloppy joe filling is saucy by design, which makes it a good reheater. Sweet potatoes replace the bun and stay moist on their own.
At work: Remove the filling from the potato if you can, and heat each part for 90 seconds. Stack them to eat.
Pack the filling beside the potato, not on it. The skin stays firm. Add it at your desk.
The nutrition: One potato comes to about 29 g protein, with 5 in all. The turkey carries the most, and the sweet potatoes comes next.
Freezer note: Freeze the filling in bags for up to 3 months. Bake fresh potatoes each week.
Bake the sweet potatoes until a knife slides in with no resistance, because an undercooked center turns hard when reheated. The filling thickens in the refrigerator, so loosen it with a spoonful of water.
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Salsa Verde Chicken Rice Bowls
At work: Two minutes with a lid on, a stir to coat the rice with sauce, and a final minute.
Chicken breast dries out fast when reheated, unless it sits in sauce. Simmering it in salsa verde keeps every shred wet, and the rice drinks up the extra.
The nutrition: Per lunch, it's about 40 g protein (5 servings). Most of that comes from the chicken, with the rice adding more.
Shred the chicken in the pot. It soaks up the sauce. Don't drain anything.
The tomatillo sauce is tangy and mild, so the container doesn't smell strong in a shared fridge. Add the beans at the end, because they break down if they simmer for the full twenty minutes.
Reheat: Stir once halfway. The edges of the container run hotter than the center.
Coconut Chicken and Chickpea Curry
Coconut milk makes a sauce that coats everything and doesn't separate when it's reheated, as long as it simmers gently. Chickpeas add bulk and hold their shape.
Simmer, don't boil. A hard boil can split the milk. Keep the heat low.
The nutrition: About 32 g protein per lunch (1 of 5). The chicken leads, followed by the chickpeas.
At work: Stir in a splash of water, snap on a vented lid, and heat 2 minutes. Stir again and add 1 more minute.
Thighs stay juicier than breasts through repeated reheating, and the spinach wilts into the sauce so it doesn't turn slimy. If you like it spicier, stir in chili flakes at work, not in the pot.
Odor note: The curry smell is warm and sweet. It's milder than fish or cabbage.
Beef and Potato Stew
At work: High power for 2 minutes with the lid vented, a stir, and then 30 second bursts.
Stew is made for reheating, since the long cook breaks down the beef and the broth keeps it moist. The potatoes hold their shape if you add them late.
Brown the beef in batches. Crowding steams it. Don't skip the browning.
The nutrition: Each lunch has about 26 g protein, and the pan makes 6. The beef carries the most, and the potatoes comes next.
The stew takes about ninety minutes, so cook it on a weekend and portion it for the week. Stew meat is a whole cut, and USDA guidance for whole beef is 145°F, though long simmering takes it far past that.
Freezer note: Freeze it in single portions. Potatoes soften a little but stay fine.
Turkey Lentil Bolognese With Penne
Lentils stretch ground turkey and thicken the sauce, so the bolognese clings to the pasta instead of sliding off. It holds up in a microwave better than a thin sauce does.
Grate the carrots fine. They melt into the sauce. Nobody sees them.
At work: A splash of water, a lid, and 2 minutes. Stir and keep heating until hot.
The nutrition: Count on roughly 29 g protein per lunch, from 6 equal servings. Most of that comes from the turkey, with the pasta adding more.
Toss the penne with the sauce before packing, since pasta stored dry next to sauce soaks up water and turns hard. Add a spoonful of water when you reheat, and the sauce loosens right away.
Skip it if: you don't eat lentils. Use another half pound of turkey and shorten the simmer.
Packed in Parts: Lunches That Won't Go Soggy
Crisp, cold, and creamy items suffer in a microwave. These 8 lunches pack the hot parts and the cold parts in separate containers, so you heat only what needs heat.
For more bowls built in parts, see our Mediterranean chicken meal prep.
Chicken Fajita Bowls
The nutrition: One lunch comes to about 40 g protein, with 5 in all. The chicken leads, followed by the rice.
Fajita bowls work for the office because the hot parts and the cold parts stay apart. Chicken, peppers, and rice get heated, and the salsa stays cold in its own cup.
At work: Heat the rice container for 2 minutes with a damp paper towel over the top. Add cold salsa after.
Slice the chicken thin so it reheats evenly, because thick strips dry out at the edges before the middle gets hot. Don't skip this.
Pack the salsa in a small cup, since salsa heated in a microwave turns watery and sours the rice. Peppers go soft after four days, so I'd eat these containers earlier in the week.
Pack it: Put the rice on the bottom. The chicken and peppers sit on top.
Teriyaki Chicken Broccoli Bowls
A glossy sauce coats the chicken and keeps it moist. Broccoli steamed for four minutes holds a little bite, and that bite survives the microwave.
At work: Lay the lid on loosely, heat 2 minutes, and stir the sauce through halfway. Add 30 seconds if needed.
Steam the broccoli until it's just tender. It cooks more at work. Don't go past four minutes.
The nutrition: Per lunch, it's about 34 g protein (5 servings). The chicken carries the most, and the rice comes next.
Odor note: Reheated broccoli is the loudest ingredient in this guide. The group four cards avoid it.
Broccoli has a strong smell when it's reheated, so I'd keep the florets small and the portion modest in a shared break room. If your office is sensitive, swap in green beans.
Smoked Sausage, Potatoes, and Green Beans
At work: Spread it out in a single layer, vent the lid, and heat 2 minutes. Stir and add 1 more minute.
Everything on this pan is sturdy. Potatoes, green beans, and sausage all reheat without turning to mush, and there's no sauce to spill.
The nutrition: About 21 g protein per lunch (1 of 4). Most of that comes from the sausage, with the potatoes adding more.
Cut the potatoes small. They reheat fast. Uniform pieces heat evenly.
Roasted food loses its crisp in a container, and a minute in a skillet at home brings it back, but at work the microwave will just soften it. I'd pick this one for days when you want something plain.
Reheat: Microwave in a single layer. A pile heats unevenly.
Beef Taco Rice Bowls
Taco meat is seasoned strongly enough that it tastes fresh after four days. The rice and beans make it a complete bowl, and the cheddar goes on after heating.
Drain any extra fat from the beef. Grease makes rice heavy. Pat it with a towel.
The nutrition: Each lunch has about 41 g protein, and the pan makes 5. The beef leads, followed by the cheddar.
At work: Heat the rice and beef for 2 minutes, then scatter the cheddar on top for the last 30 seconds.
Keep the cheddar in a small cup and add it for the last thirty seconds, because cheese melted too early turns into an oily layer. A handful of crushed tortilla chips on top gives a crunch if you've got some.
Swap: Ground turkey works at the same weight. It cooks to 165°F.
Greek Chicken Rice Bowls
At work: Heat only the rice and chicken, for 2 minutes. Spoon the cold cucumber, tomatoes, and feta on top.
Two containers keep this lunch fresh: one for the warm chicken and rice, and one for the cold vegetables. You heat only what needs it.
Cut the cucumber thick. It stays crisp. Thin slices go limp.
The nutrition: Count on roughly 39 g protein per lunch, from 5 equal servings. The chicken carries the most, and the rice comes next.
Whisk the dressing and keep it in a jar until lunch, since lemon juice starts to soften the vegetables within a few hours. Feta stays firm and salty, and it doesn't need reheating.
Pack it: Use a bento box with two compartments. One side stays cold.
Turkey Meatballs With Rice and Carrots
Meatballs travel well because they keep their shape. They hold their moisture in a microwave when the egg and panko keep the mixture tender.
Wet your hands before rolling. The mixture sticks. Roll them all the same size.
At work: Lid on, 90 seconds, then turn the meatballs and heat 60 to 90 seconds more.
The nutrition: One lunch comes to about 33 g protein, with 5 in all. Most of that comes from the turkey, with the rice adding more.
Roast the carrots on the same sheet, so they pick up some of the meat's fat, and pack five meatballs with each portion. They freeze well, and you can thaw them overnight.
Reheat: Turn the meatballs halfway through. The tops heat first.
BBQ Chicken Sweet Potato Bowls
The nutrition: Per lunch, it's about 38 g protein (5 servings). The chicken leads, followed by the black beans.
Barbecue sauce coats shredded chicken and keeps it from drying, and sweet potatoes pair with its smoky sweetness. Corn and beans round out the container.
At work: Two minutes with a lid on, a stir to coat the chicken, and 1 more minute.
Shred the chicken while it's warm. It pulls apart easily. Two forks work fine.
Roast the sweet potatoes until the edges caramelize, since they soften more at work and the browned bits keep some structure. Look for a barbecue sauce that's thick, because thin sauces run to the bottom.
Skip it if: you don't like sweet sauces. Use a mustard based sauce instead.
Ginger Pork Rice Bowls
Ground pork cooks into small crumbles that hold sauce well, and soy and ginger make a bowl that tastes freshly cooked. The cabbage softens but doesn't disappear.
At work: Drape a damp paper towel over the bowl and heat 2 minutes. Stir, and add 1 more minute.
Shred the cabbage thin. It wilts quickly. Don't cook it past tender.
The nutrition: About 29 g protein per lunch (1 of 5). The pork carries the most, and the rice comes next.
Odor note: Ginger and garlic are the main smells. Cabbage is lighter than broccoli.
Cabbage has a smell when it's reheated, but a small amount cooked briefly stays mild, so I'd keep it to the amount on the card. Pork is lean in this recipe, and the sauce keeps it from turning dry.
Starch Forward: Lunches That Won't Turn Gummy
Pasta and rice drink liquid as they sit, so these 8 lunches are built with sauce in the starch and a plan for the splash of water at work. They reheat like a casserole, not like leftovers.
For more big batch meals, see our family dinners.
Chicken Parmesan Pasta Bake
At work: One square takes 2 minutes, then check the center. Add 30 seconds until it's steaming.
A pasta bake reheats like a casserole, with a firm edge and a saucy middle. Marinara and mozzarella keep every bite moist.
The nutrition: Each lunch has about 34 g protein, and the pan makes 6. Most of that comes from the chicken, with the pasta adding more.
Pull the pasta early. It finishes in the oven. Soft pasta turns mushy.
Cut the bake into squares and pack each one by itself, because a square holds its shape and heats from the edges toward the center. Leave the foil on for the first twenty minutes, and the pasta stays moist.
Freezer note: Freeze squares on a tray, then bag them. Thaw them overnight before work.
Beef and Cheddar Taco Pasta
This is a one pan pasta, so the noodles cook in the sauce and carry the flavor. It's cheesy, filling, and tough to ruin in a microwave.
Stir the pasta once in a while so it doesn't stick to the bottom, and expect the liquid to be absorbed as the noodles finish cooking in the pot.
The nutrition: Count on roughly 30 g protein per lunch, from 5 equal servings. The beef leads, followed by the pasta.
At work: Drip a spoonful of water over it and heat 2 minutes under a lid. Stir and heat 1 more minute.
Add the cheddar after the pasta is tender, because it melts into the sauce and makes it creamy. The pasta soaks up liquid as it sits, so a spoonful of water at work brings it back.
Reheat: Cover it. The steam softens the edges of the pasta.
Creamy Chicken Spinach Penne
At work: Stir in a splash of milk or water first, since the sauce tightens in the refrigerator. Heat 2 minutes, stirring halfway.
A cream cheese sauce is silky when it's hot and firm when it's cold, and a small splash of liquid brings it back. It's a lunch that reheats as well as it cooks.
Save a little pasta water. It loosens the sauce. Add it a spoonful at a time.
The nutrition: One lunch comes to about 34 g protein, with 6 in all. The chicken carries the most, and the pasta comes next.
The spinach wilts into the sauce and nobody notices it, which is handy for people who dislike leafy greens. Chicken breast stays moist because it's coated in the sauce, and it's cut small.
Pack it: Toss the penne with the sauce before packing. Dry pasta soaks up moisture.
Sausage and Pepper Rigatoni
Sausage and peppers in marinara is a hearty combination, and the sausage adds enough fat to keep the pasta slick. Rigatoni's wide tubes hold the sauce.
Break the sausage into small pieces. It browns faster. Cook it until no pink remains.
At work: Two minutes with the lid on. Stir the sauce through, then finish with a last minute.
The nutrition: Per lunch, it's about 21 g protein (6 servings). Most of that comes from the sausage, with the pasta adding more.
Rigatoni holds its shape in the refrigerator better than thin pasta, and the peppers soften into the sauce. The dish is rich, so a small salad on the side balances it.
Skip it if: you avoid pork. Chicken sausage works, but check that it's fully cooked.
Turkey Chili Mac
The nutrition: About 26 g protein per lunch (1 of 6). The turkey leads, followed by the pasta.
Chili mac sits halfway between a chili and a pasta, and it reheats well because the sauce and the noodles are already one. Cheddar melts into it.
At work: Heat 2 minutes with a splash of water. Stir, and finish with 30 to 60 seconds.
Use elbow macaroni. It's small. It cooks evenly in the pot.
The pasta keeps absorbing liquid in the refrigerator, so the dish gets thicker each day, and a spoonful of water fixes it in seconds. I'd freeze two portions on the first day.
Freezer note: It freezes well for 2 to 3 months. Thaw it in the refrigerator overnight.
Chicken Burrito Rice Skillet
Rice cooked in the sauce is the most forgiving rice there is. It's wet, seasoned, and soft, so the microwave doesn't dry it out.
At work: Keep the lid on for 2 minutes. Stir, then add 1 minute if the center isn't hot.
Keep the lid on. The rice needs steam. Don't stir it.
The nutrition: Each lunch has about 31 g protein, and the pan makes 5. The chicken carries the most, and the cheddar comes next.
Reheat: Stir in a spoonful of water. Cover it. Heat until it's steaming hot.
Rice that has been cooled and reheated needs care, since cooked rice can grow bacteria if it sits out, so refrigerate it within two hours and reheat it until it's steaming. This dish does both.
Chicken Lo Mein
At work: Sprinkle with water, put on a lid, and heat 90 seconds. Toss and heat 60 seconds more.
Lo mein is a noodle dish that's supposed to be soft, which makes it a good fit for the microwave. Soy sauce coats the noodles and keeps them from sticking.
The nutrition: Count on roughly 34 g protein per lunch, from 5 equal servings. Most of that comes from the chicken, with the pasta adding more.
Toss the noodles with the sauce right away. They don't clump. Use tongs.
Cook the spaghetti until it's just tender, because it softens again when you reheat it, and sprinkle a little water over the top before the microwave. Cabbage and carrots add crunch that fades but doesn't disappear.
Pack it: Press the noodles down. A tight pack heats evenly.
Ham and Pea Mac and Cheese
A milk based cheese sauce is the classic comfort lunch, and ham and peas turn it into a meal. It reheats creamy if you add a little liquid.
Melt the cheddar over low heat. High heat makes it grainy. Stir the whole time.
The nutrition: One lunch comes to about 27 g protein, with 6 in all. The cheddar leads, followed by the pasta.
At work: Stir in a splash of milk and heat in 60 second rounds, stirring between each.
Mac and cheese thickens in the refrigerator as the pasta drinks the sauce, so stir in a splash of milk at work. The ham is already cooked, so it only needs to get hot.
Honest note: a stove top mac holds up better than a baked one. I'd skip the breadcrumb topping here.
Mild Smelling: Lunches That Won't Clear the Break Room
Some lunches are loud in a shared kitchen. These 8 use mild proteins, rice, potatoes, and gentle seasoning, and they skip fish, eggs, cabbage, and broccoli.
For more easy weeknight meals, see our quick high-protein dinners.
Lemon Herb Chicken and Rice
At work: Lay a damp paper towel over the top and heat 2 minutes. Stir and check the center.
This is the mildest lunch in the guide. Lemon, thyme, and spinach don't carry a strong smell, so nobody will notice it in the break room.
Add the lemon at the end. It stays bright. Heat dulls it.
The nutrition: Per lunch, it's about 36 g protein (5 servings). The chicken carries the most, and the rice comes next.
The chicken is cut small and cooked in a little oil, so it stays tender when you reheat it with a damp paper towel over the top. Spinach wilts into the rice and adds a little color.
Odor note: One of the quietest lunches you can bring. Lemon and herbs smell fresh, not heavy.
Creamy Chicken and Rice Bake
Rice that bakes in broth and milk comes out soft and creamy, and it reheats like a risotto. Chicken and peas make it a complete meal.
Cover the dish tightly with foil. The rice needs steam. Don't peek.
At work: Add a splash of milk, cover, and heat for 2 minutes. Stir and add 1 minute more.
The nutrition: About 32 g protein per lunch (1 of 6). Most of that comes from the chicken, with the cheddar adding more.
The chicken sits on top of the rice and cooks in the steam, so it stays tender, and a thermometer should read 165°F in the thickest piece. Add the cheese at the end so it browns a little.
Freezer note: Freeze it in single portions. Thaw it overnight and reheat with a splash of milk.
Turkey and Black Bean Stuffed Sweet Potatoes
The nutrition: Each potato has about 28 g protein, and the pan makes 5. The turkey leads, followed by the cheddar.
A stuffed sweet potato is its own container, and the filling stays warm on top of it. Turkey, beans, and cheddar make a complete lunch with a mild smell.
At work: One potato takes 2 to 3 minutes, turned halfway. The filling should be steaming.
Bake the potatoes a day ahead, since they reheat well and the flavor deepens, and wrap each one in foil so it stays moist in the refrigerator.
Black beans add fiber and protein, and they hold their shape in the microwave. The cheddar melts back into the filling, and the skin stays tender enough to eat.
Pack it: Wrap each potato in foil for storage, then take the foil off before the microwave.
Chicken and Potato Cheddar Bake
Potatoes baked in a covered dish stay soft and creamy, and the cheddar and yogurt keep the chicken moist. It reheats the way a casserole should.
At work: Two minutes under a lid. Rotate the container and add a final minute.
Slice the potatoes thin. They cook through. Thick slices stay hard.
The nutrition: Count on roughly 33 g protein per lunch, from 6 equal servings. The chicken carries the most, and the cheddar comes next.
Skip it if: you can't eat dairy. Use olive oil and skip the cheese, though the bake will be drier.
Greek yogurt adds tang and body, and it stirs in at the end so it doesn't curdle in the heat. Portion the bake into squares, and each one reheats evenly.
Honey Mustard Chicken and Potatoes
At work: Warm it 2 minutes with a lid. Stir the glaze through, then add 1 more minute.
Honey and Dijon make a sweet, tangy glaze that coats the chicken and protects it from drying. The potatoes and carrots roast on the same pan.
The nutrition: One lunch comes to about 30 g protein, with 5 in all. Most of that comes from the chicken, with the potatoes adding more.
Toss the chicken in the glaze right before roasting. It browns. Don't marinate it for hours.
Thighs are more forgiving than breasts after reheating, and the glaze caramelizes at the edges for a little extra flavor. Cut the carrots thick so they don't turn to mush.
Reheat: Microwave covered, then let it stand a minute. The steam finishes the potatoes.
Ham and Cheese Potato Bake
Scalloped potatoes with ham are a quiet, comforting lunch, and they reheat beautifully because the potatoes are cooked in milk. The Swiss adds a nutty flavor.
Slice the potatoes thin and even. A sharp knife helps. They cook at the same speed.
The nutrition: Per lunch, it's about 19 g protein (6 servings). The Swiss cheese leads, followed by the ham.
At work: Cover one square and heat for 2 minutes, then check the center. Add 30 seconds at a time.
This is one of the lowest protein lunches in the guide at about 19 grams, so I'd pair it with a side of cottage cheese or a hard boiled egg. The bake slices into clean squares once it cools for fifteen minutes.
Pack it: Cut squares after it cools. A warm bake falls apart.
Turkey Shepherd's Pie
At work: One portion needs 2 minutes. Rotate it, and heat until the middle is steaming hot.
Shepherd's pie is the original reheatable lunch, with a filling under a layer of mashed potatoes. The potatoes seal in the moisture and protect the turkey.
Mash the potatoes until they're smooth. Lumps show. Use a ricer if you've got one.
The nutrition: About 26 g protein per lunch (1 of 6). The turkey carries the most, and the potatoes comes next.
Bake it until the edges bubble and the center reads 165°F, then cool it in the dish and cut it into six squares. Each square holds its shape, and it freezes well for up to three months.
Freezer note: Freeze squares wrapped in foil. Thaw them overnight in the refrigerator.
Chicken Sausage and Sweet Potato Skillet
Sweet potatoes, apples, and sausage make a sweet and savory skillet that's gentle on the nose. Cinnamon adds warmth without any strong smell.
Dice the apples last. They soften quickly. Leave the skins on.
At work: Put a lid on and heat for 2 minutes. Stir, then finish with 1 more minute.
The nutrition: Each lunch has about 17 g protein, and the pan makes 5. Most of that comes from the sausage, with the sweet potatoes adding more.
Fully cooked chicken sausage only needs to get hot, but check the label for a gluten free claim if you need it. The apples soften in the container, and they add moisture to the sweet potatoes.
Odor note: Cinnamon and apple smell like breakfast. It's a friendly smell in an office.
Packing and Safety Rules for Work Lunches
The USDA's safe temperature chart lists 165°F for poultry, including ground poultry, and for leftovers, 160°F for ground beef, ground pork, sausage, and egg dishes, and 145°F for whole cuts of beef and pork, with a 3 minute rest. Cooked leftovers keep 3 to 4 days in the refrigerator, per FoodSafety.gov.
- Pack lunches cold from the refrigerator, and carry them in an insulated bag with an ice pack.
- Put the lunch in the office refrigerator on arrival, since food shouldn't sit out for more than 2 hours, or 1 hour above 90°F.
- Reheat only the portion you'll eat, and reheat it once.
- Don't rinse raw poultry. The USDA advises against it because the water spreads bacteria.
- Freeze containers you won't eat within 3 to 4 days, and thaw them in the refrigerator overnight.
Time and Protein at a Glance
Use this list to plan your prep day. Times include prep and cooking, and protein's per lunch.
- Chicken Tikka Masala With Rice: 50 min, about 35 g protein per lunch
- Beef and Bean Chili: 50 min, about 30 g protein per lunch
- Chicken Cacciatore With Orzo: 55 min, about 34 g protein per lunch
- Turkey Sloppy Joe Sweet Potatoes: 1 hr 5 min, about 29 g protein per potato
- Salsa Verde Chicken Rice Bowls: 50 min, about 40 g protein per lunch
- Coconut Chicken and Chickpea Curry: 45 min, about 32 g protein per lunch
- Beef and Potato Stew: 1 hr 50 min, about 26 g protein per lunch
- Turkey Lentil Bolognese With Penne: 55 min, about 29 g protein per lunch
- Chicken Fajita Bowls: 45 min, about 40 g protein per lunch
- Teriyaki Chicken Broccoli Bowls: 45 min, about 34 g protein per lunch
- Smoked Sausage, Potatoes, and Green Beans: 45 min, about 21 g protein per lunch
- Beef Taco Rice Bowls: 45 min, about 41 g protein per lunch
- Greek Chicken Rice Bowls: 50 min, about 39 g protein per lunch
- Turkey Meatballs With Rice and Carrots: 1 hr, about 33 g protein per lunch
- BBQ Chicken Sweet Potato Bowls: 1 hr, about 38 g protein per lunch
- Ginger Pork Rice Bowls: 45 min, about 29 g protein per lunch
- Chicken Parmesan Pasta Bake: 55 min, about 34 g protein per lunch
- Beef and Cheddar Taco Pasta: 40 min, about 30 g protein per lunch
- Creamy Chicken Spinach Penne: 40 min, about 34 g protein per lunch
- Sausage and Pepper Rigatoni: 45 min, about 21 g protein per lunch
- Turkey Chili Mac: 45 min, about 26 g protein per lunch
- Chicken Burrito Rice Skillet: 45 min, about 31 g protein per lunch
- Chicken Lo Mein: 35 min, about 34 g protein per lunch
- Ham and Pea Mac and Cheese: 40 min, about 27 g protein per lunch
- Lemon Herb Chicken and Rice: 50 min, about 36 g protein per lunch
- Creamy Chicken and Rice Bake: 1 hr 5 min, about 32 g protein per lunch
- Turkey and Black Bean Stuffed Sweet Potatoes: 1 hr 5 min, about 28 g protein per potato
- Chicken and Potato Cheddar Bake: 1 hr 5 min, about 33 g protein per lunch
- Honey Mustard Chicken and Potatoes: 55 min, about 30 g protein per lunch
- Ham and Cheese Potato Bake: 1 hr 20 min, about 19 g protein per lunch
- Turkey Shepherd's Pie: 1 hr 10 min, about 26 g protein per lunch
- Chicken Sausage and Sweet Potato Skillet: 40 min, about 17 g protein per lunch
How I Counted Protein
I multiplied typical USDA FoodData Central values by the weights on each card, then divided by the servings. Raw meat is counted raw, canned beans are counted drained, and rice and pasta are counted dry, so the numbers are estimates.
Some inputs rest on assumptions: stew beef at 20 g per 100 g, cooked smoked sausage at 14, chicken sausage at 16, dry lentils at 24.6, and milk at 3.4. Brands vary, so check your labels.
Where These Cards Differ From Typical Versions
These cards are my own builds, weighed so the protein can be counted. A test cook is wise before you serve them to guests. Check your first batch early.
Two common habits don't meet USDA advice. Leaving a lunch on a desk until noon and reheating it twice both raise the risk, so the cards assume cold storage and a single reheat. That matters most for children, older adults, and pregnant guests.
A few dishes resemble cards in our earlier lists, including the turkey meatballs, the burrito rice skillet, and the chicken bowls, which also appear in our gluten free meal prep ideas. Don't cook both in one week.
Questions About Reheatable Work Lunches
Which lunch has the most protein?
Beef Taco Rice Bowls leads at about 41 grams per lunch, followed by Chicken Fajita Bowls at about 40 grams and Salsa Verde Chicken Rice Bowls at about 40. The lowest's the Chicken Sausage and Sweet Potato Skillet at about 17 grams.
How long can I keep these lunches?
Cooked leftovers keep 3 to 4 days in the refrigerator, per FoodSafety.gov. Freeze the rest and thaw them overnight.
Can I freeze these lunches?
Chili, stews, curries, pasta bakes, and pies freeze well for 2 to 3 months. Bowls with cold vegetables are best eaten fresh. See our five ingredient dinners for simple batch ideas.
Why is the middle of my lunch still cold?
Microwaves heat unevenly. Stir halfway, spread the food in a shallow layer, and check the center with a thermometer.
Are these protein numbers exact?
No. They're estimates based on typical USDA values, and raw meat weights run slightly high.
1. Chicken Tikka Masala With Rice
Approx. 35g ProteinIngredients: 1 1/2 lb (680 g) boneless chicken thighs; 1 can (14.5 oz) diced tomatoes (411 g); 1/2 cup (120 g) plain Greek yogurt; 1/2 cup (120 g) heavy cream; 1 1/2 cups (280 g) long grain white rice; 1 yellow onion, diced (150 g); 2 tbsp garam masala; 3 garlic cloves, minced (9 g); 3 cups water; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Simmer the rice in the water, covered, for 18 minutes, until tender, and fluff.
Step 2: Cook the onion in the olive oil for 4 minutes. Add the chicken, cut in 1 inch pieces, with the garlic, garam masala, and salt and cook 8 minutes, until browned and a thermometer reads 165°F.
Step 3: Stir in the diced tomatoes and simmer 10 minutes, then stir in the Greek yogurt and heavy cream for 2 minutes. Divide the rice and curry among 5 containers. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
2. Beef and Bean Chili
Approx. 30g ProteinIngredients: 1 1/2 lb (680 g) 90 percent lean ground beef; 2 cans (15 oz each) kidney beans, drained (510 g); 2 cans (14.5 oz each) diced tomatoes (822 g); 1 yellow onion, diced (150 g); 3 tbsp chili powder; 2 tsp ground cumin; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Cook the onion in the olive oil for 4 minutes. Add the beef and cook 8 minutes, until no pink remains and a thermometer reads 160°F.
Step 2: Stir in the chili powder and cumin for 30 seconds, then add the kidney beans, diced tomatoes, and salt.
Step 3: Simmer 25 minutes, until thick. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
3. Chicken Cacciatore With Orzo
Approx. 34g ProteinIngredients: 1 1/2 lb (680 g) boneless chicken thighs; 1 can (14.5 oz) diced tomatoes (411 g); 2 bell peppers, sliced (300 g); 1 yellow onion, sliced (150 g); 8 oz (227 g) orzo pasta; 1 tsp dried oregano; Water for boiling the orzo; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Brown the chicken, cut in 1 inch pieces, in the olive oil for 6 minutes. Add the onion and bell peppers and cook 5 minutes.
Step 2: Stir in the diced tomatoes, oregano, and salt and simmer 20 minutes, until a thermometer in the chicken reads 165°F.
Step 3: Boil the orzo in water for 8 minutes, drain, and divide with the cacciatore among 5 containers. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
4. Turkey Sloppy Joe Sweet Potatoes
Approx. 29g ProteinIngredients: 1 1/2 lb (680 g) ground turkey; 1 can (15 oz) crushed tomatoes (425 g); 1 yellow onion, diced (150 g); 1 bell pepper, diced (150 g); 5 medium sweet potatoes (900 g); 1 tbsp yellow mustard; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Heat the oven to 425°F. Prick the sweet potatoes and bake 45 to 50 minutes, until tender.
Step 2: Cook the onion and bell pepper in the olive oil for 5 minutes. Add the turkey and salt and cook 8 minutes, until no pink remains and a thermometer reads 165°F.
Step 3: Stir in the crushed tomatoes and mustard and simmer 10 minutes, until thick. Split the sweet potatoes and spoon on the filling. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
5. Salsa Verde Chicken Rice Bowls
Approx. 40g ProteinIngredients: 1 1/2 lb (680 g) boneless chicken breast; 2 cups (480 g) salsa verde; 1 1/2 cups (280 g) long grain white rice; 1 can (15 oz) black beans, drained (255 g); 1 tsp ground cumin; 3 cups water; 1/2 tsp salt.
Step 1: Simmer the rice in the water with the salt, covered, for 18 minutes, until tender, and fluff.
Step 2: Simmer the chicken breast in the salsa verde and cumin, covered, for 20 minutes, until a thermometer reads 165°F, then shred in the sauce.
Step 3: Stir in the black beans and heat 3 minutes. Divide the rice and chicken among 5 containers. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
6. Coconut Chicken and Chickpea Curry
Approx. 32g ProteinIngredients: 1 1/4 lb (560 g) boneless chicken thighs; 1 can (15 oz) chickpeas, drained (255 g); 1 can (13.5 oz) coconut milk (400 g); 5 oz (140 g) baby spinach; 1 1/4 cups (230 g) long grain white rice; 2 tbsp curry powder; 2 1/2 cups water; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Simmer the rice in the water, covered, for 18 minutes, until tender, and fluff.
Step 2: Brown the chicken, cut in 1 inch pieces, in the olive oil with the curry powder and salt for 7 minutes.
Step 3: Add the chickpeas and coconut milk and simmer 12 minutes, until a thermometer in the chicken reads 165°F, then stir in the spinach until wilted. Serve over the rice. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
7. Beef and Potato Stew
Approx. 26g ProteinIngredients: 1 1/2 lb (680 g) beef stew meat, in 1 inch cubes; 1 1/2 lb (680 g) potatoes, cubed; 4 carrots, sliced (300 g); 1 yellow onion, diced (150 g); 4 cups (950 ml) beef broth; 2 tbsp tomato paste; 1 tbsp olive oil; 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Brown the beef in the olive oil in batches for 6 minutes. Add the onion and tomato paste for 3 minutes.
Step 2: Add the beef broth, salt, and pepper and simmer, covered, for 60 minutes.
Step 3: Add the potatoes and carrots and simmer 25 minutes, until the beef and vegetables are tender and the beef reads 145°F or higher. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
8. Turkey Lentil Bolognese With Penne
Approx. 29g ProteinIngredients: 1 lb (454 g) ground turkey; 3/4 cup (150 g) dry brown lentils; 1 can (28 oz) crushed tomatoes (794 g); 2 carrots, grated (120 g); 12 oz (340 g) penne pasta; 1 tsp dried oregano; 2 cups water; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Brown the turkey in the olive oil with the salt for 8 minutes, until no pink remains and a thermometer reads 165°F.
Step 2: Add the lentils, crushed tomatoes, carrots, oregano, and water and simmer 25 minutes, until the lentils are tender.
Step 3: Boil the penne in water until just tender, drain, and toss with the sauce. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
9. Chicken Fajita Bowls
Approx. 40g ProteinIngredients: 1 1/2 lb (680 g) boneless chicken breast; 3 bell peppers, sliced (450 g); 1 yellow onion, sliced (150 g); 1 1/2 cups (280 g) long grain white rice; 1 can (15 oz) black beans, drained (255 g); 1 cup (240 g) salsa; 2 tsp chili powder; 1 tsp ground cumin; 3 cups water; 2 tbsp olive oil; 1/2 tsp salt.
Step 1: Simmer the rice in the water with half the salt, covered, for 18 minutes, until tender, and fluff.
Step 2: Cook the chicken strips in 1 tbsp of the olive oil with the chili powder, cumin, and remaining salt for 8 minutes, until browned and a thermometer reads 165°F.
Step 3: Cook the bell peppers and onion in the remaining olive oil for 6 minutes, until tender. Pack the rice, chicken, vegetables, and black beans in one container and the salsa in a small cup. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
10. Teriyaki Chicken Broccoli Bowls
Approx. 34g ProteinIngredients: 1 1/2 lb (680 g) boneless chicken thighs; 4 cups (400 g) broccoli florets; 1 1/2 cups (280 g) long grain white rice; 1/3 cup (80 g) soy sauce; 3 tbsp honey; 3 garlic cloves, minced (9 g); 1 tbsp cornstarch; 3 cups water.
Step 1: Simmer the rice in the water, covered, for 18 minutes, until tender. Steam the broccoli for 4 minutes, until tender.
Step 2: Whisk the soy sauce, honey, garlic, and cornstarch.
Step 3: Cook the chicken, cut in 1 inch pieces, for 8 minutes, until browned and a thermometer reads 165°F, then add the sauce for 2 minutes, until thickened. Pack the rice, chicken, and broccoli together. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
11. Smoked Sausage, Potatoes, and Green Beans
Approx. 21g ProteinIngredients: 1 lb (454 g) fully cooked smoked sausage, sliced; 1 1/2 lb (680 g) baby potatoes, halved; 12 oz (340 g) green beans, trimmed; 1 tsp garlic powder; 2 tbsp olive oil; 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 425°F. Toss the potatoes with 1 tbsp of the olive oil and the salt on a rimmed baking sheet and roast 15 minutes.
Step 2: Add the sausage and green beans tossed with the remaining olive oil, the garlic powder, and pepper.
Step 3: Roast 18 to 20 minutes, until browned and a thermometer in the sausage reads 165°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
12. Beef Taco Rice Bowls
Approx. 41g ProteinIngredients: 1 1/2 lb (680 g) 90 percent lean ground beef; 1 1/2 cups (280 g) long grain white rice; 1 can (15 oz) black beans, drained (255 g); 1 cup (150 g) frozen corn; 1 cup (113 g) shredded cheddar cheese; 2 tbsp chili powder; 1 tsp ground cumin; 3 cups water; 1/2 tsp salt.
Step 1: Simmer the rice in the water with half the salt, covered, for 18 minutes, until tender, and fluff.
Step 2: Brown the beef with the chili powder, cumin, and remaining salt for 8 minutes, until no pink remains and a thermometer reads 160°F.
Step 3: Warm the black beans and corn for 3 minutes. Pack the rice, beef, beans, and corn in one container and the cheddar in a small cup. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
13. Greek Chicken Rice Bowls
Approx. 39g ProteinIngredients: 1 1/2 lb (680 g) boneless chicken breast; 1 1/2 cups (280 g) long grain white rice; 1 large cucumber, diced (300 g); 2 cups (300 g) cherry tomatoes, halved; 1 cup (113 g) crumbled feta cheese; 2 tbsp (30 g) lemon juice; 1 tsp dried oregano; 3 cups water; 2 tbsp olive oil; 1/2 tsp salt.
Step 1: Simmer the rice in the water with half the salt, covered, for 18 minutes, until tender, and fluff.
Step 2: Cook the chicken with the oregano and remaining salt in 1 tbsp of the olive oil for 7 to 8 minutes per side, until a thermometer reads 165°F, then slice.
Step 3: Whisk the remaining olive oil with the lemon juice. Pack the rice and chicken in one container, and the cucumber, tomatoes, feta, and dressing in a second one to eat cold. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
14. Turkey Meatballs With Rice and Carrots
Approx. 33g ProteinIngredients: 1 1/2 lb (680 g) ground turkey; 1 large egg (50 g); 1/2 cup (40 g) panko; 1/4 cup (30 g) grated parmesan cheese; 1 1/2 cups (280 g) long grain white rice; 1 lb (450 g) carrots, sliced; 3 cups water; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Heat the oven to 400°F. Mix the turkey, egg, panko, parmesan, and salt and roll into 25 meatballs. Bake on a sheet with the carrots tossed in the olive oil for 20 minutes, until a thermometer in the meatballs reads 165°F.
Step 2: Simmer the rice in the water, covered, for 18 minutes, until tender, and fluff.
Step 3: Divide the rice, meatballs, and carrots among 5 containers. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
15. BBQ Chicken Sweet Potato Bowls
Approx. 38g ProteinIngredients: 1 1/2 lb (680 g) boneless chicken breast; 1 cup (280 g) barbecue sauce; 2 large sweet potatoes, diced (700 g); 1 cup (150 g) frozen corn; 1 can (15 oz) black beans, drained (255 g); 1/4 cup water; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Heat the oven to 425°F. Toss the sweet potatoes with the olive oil and the salt on a rimmed baking sheet and roast 25 minutes, until tender.
Step 2: Simmer the chicken in the barbecue sauce and water, covered, for 20 minutes, until a thermometer reads 165°F, then shred.
Step 3: Warm the corn and black beans for 3 minutes. Pack the sweet potatoes, chicken, corn, and beans in one container. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
16. Ginger Pork Rice Bowls
Approx. 29g ProteinIngredients: 1 1/2 lb (680 g) ground pork; 1 1/2 cups (280 g) long grain white rice; 4 cups (300 g) shredded green cabbage; 2 carrots, shredded (120 g); 3 tbsp (48 g) soy sauce; 1 tbsp (10 g) minced fresh ginger; 3 garlic cloves, minced (9 g); 3 cups water; 1 tbsp olive oil.
Step 1: Simmer the rice in the water, covered, for 18 minutes, until tender, and fluff.
Step 2: Brown the pork in the olive oil for 8 minutes, until no pink remains and a thermometer reads 160°F. Add the garlic and ginger for 30 seconds.
Step 3: Add the cabbage, carrots, and soy sauce and cook 5 minutes, until tender. Divide the rice and pork among 5 containers. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
17. Chicken Parmesan Pasta Bake
Approx. 34g ProteinIngredients: 1 lb (454 g) boneless chicken breast; 12 oz (340 g) rotini pasta; 1 jar (24 oz) marinara sauce (680 g); 1 1/2 cups (170 g) shredded mozzarella cheese; 1/4 cup (30 g) grated parmesan cheese; Water for boiling the pasta; 1 tbsp olive oil; 1/2 tsp salt; Aluminum foil.
Step 1: Heat the oven to 375°F. Cook the chicken, cut in 1 inch pieces, in the olive oil with the salt for 7 minutes, until a thermometer reads 165°F.
Step 2: Boil the rotini in water 2 minutes short of the package time and drain. Stir with the chicken and marinara sauce in a 9 by 13 inch baking dish.
Step 3: Top with the mozzarella and parmesan, cover with foil, and bake 20 minutes, then uncover and bake 10 minutes, until bubbling. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
18. Beef and Cheddar Taco Pasta
Approx. 30g ProteinIngredients: 1 lb (454 g) 90 percent lean ground beef; 8 oz (227 g) rotini pasta; 1 can (14.5 oz) diced tomatoes (411 g); 1 cup (113 g) shredded cheddar cheese; 2 tbsp chili powder; 2 cups water; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Brown the beef in the olive oil with the chili powder and salt for 8 minutes, until no pink remains and a thermometer reads 160°F.
Step 2: Add the diced tomatoes, rotini, and water, cover, and simmer 15 minutes, until the pasta is tender.
Step 3: Stir in the cheddar until melted. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
19. Creamy Chicken Spinach Penne
Approx. 34g ProteinIngredients: 1 1/4 lb (567 g) boneless chicken breast; 12 oz (340 g) penne pasta; 4 oz (113 g) cream cheese; 5 oz (140 g) baby spinach; 1/2 cup (60 g) grated parmesan cheese; Water for boiling the pasta, plus 1/2 cup reserved; 1 tbsp olive oil; 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Boil the penne in water until just tender, reserve 1/2 cup of the water, and drain.
Step 2: Cook the chicken, cut in 1 inch pieces, in the olive oil with the salt and pepper for 7 minutes, until a thermometer reads 165°F.
Step 3: Stir the cream cheese, parmesan, and reserved water into the chicken until smooth, then add the spinach and penne for 2 minutes. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
20. Sausage and Pepper Rigatoni
Approx. 21g ProteinIngredients: 1 lb (454 g) Italian sausage, casings removed; 12 oz (340 g) rigatoni pasta; 3 bell peppers, sliced (450 g); 1 jar (24 oz) marinara sauce (680 g); Water for boiling the pasta; 1 tbsp olive oil.
Step 1: Crumble the sausage into a large skillet and cook 8 minutes, until no pink remains and a thermometer reads 160°F.
Step 2: Add the bell peppers and olive oil and cook 6 minutes, until tender, then stir in the marinara sauce and simmer 10 minutes.
Step 3: Boil the rigatoni in water until just tender, drain, and toss with the sauce. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
21. Turkey Chili Mac
Approx. 26g ProteinIngredients: 1 lb (454 g) ground turkey; 8 oz (227 g) elbow macaroni; 1 can (15 oz) kidney beans, drained (255 g); 1 can (14.5 oz) diced tomatoes (411 g); 1 cup (113 g) shredded cheddar cheese; 2 tbsp chili powder; 2 cups water; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Brown the turkey in the olive oil with the chili powder and salt for 8 minutes, until no pink remains and a thermometer reads 165°F.
Step 2: Add the diced tomatoes, kidney beans, macaroni, and water, cover, and simmer 15 minutes, until the macaroni is tender.
Step 3: Stir in the cheddar until melted. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
22. Chicken Burrito Rice Skillet
Approx. 31g ProteinIngredients: 1 lb (454 g) boneless chicken thighs; 1 cup (185 g) long grain white rice; 2 cups (480 g) salsa; 1 can (15 oz) black beans, drained (255 g); 1 cup (113 g) shredded cheddar cheese; 1 1/4 cups water; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Cut the chicken in 1 inch pieces and brown in the olive oil in a deep skillet for 6 minutes.
Step 2: Stir in the rice, salsa, black beans, water, and salt. Cover and simmer over low heat 20 minutes, until the rice is tender and a thermometer reads 165°F.
Step 3: Top with the cheddar, cover, and let it melt for 2 minutes. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
23. Chicken Lo Mein
Approx. 34g ProteinIngredients: 1 1/4 lb (567 g) boneless chicken breast; 8 oz (227 g) spaghetti pasta; 4 cups (300 g) shredded green cabbage; 2 carrots, shredded (120 g); 1/4 cup (64 g) soy sauce; 3 garlic cloves, minced (9 g); Water for boiling the spaghetti; 1 tbsp olive oil.
Step 1: Boil the spaghetti in water until just tender and drain.
Step 2: Cook the chicken, cut in strips, in the olive oil for 7 minutes, until browned and a thermometer reads 165°F. Add the garlic for 30 seconds.
Step 3: Add the cabbage and carrots for 4 minutes, until tender, then toss with the spaghetti and soy sauce. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
24. Ham and Pea Mac and Cheese
Approx. 27g ProteinIngredients: 12 oz (340 g) elbow macaroni; 2 cups (227 g) shredded cheddar cheese; 2 cups (480 ml) milk; 8 oz (227 g) diced cooked ham; 1 cup (150 g) frozen peas; Water for boiling the macaroni; 2 tbsp butter; 1/2 tsp salt.
Step 1: Boil the macaroni in water until just tender and drain.
Step 2: Warm the milk and butter in the pot until steaming, then stir in the cheddar until melted and smooth.
Step 3: Stir in the ham, peas, macaroni, and salt and heat 3 minutes, until hot. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
25. Lemon Herb Chicken and Rice
Approx. 36g ProteinIngredients: 1 1/2 lb (680 g) boneless chicken breast; 1 1/2 cups (280 g) long grain white rice; 7 oz (200 g) baby spinach; 3 tbsp (45 g) lemon juice; 1 tsp dried thyme; 3 cups water; 2 tbsp olive oil; 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Simmer the rice in the water with half the salt, covered, for 18 minutes, until tender, and fluff.
Step 2: Cook the chicken, cut in 1 inch pieces, in 1 tbsp of the olive oil with the thyme, pepper, and remaining salt for 8 minutes, until browned and a thermometer reads 165°F.
Step 3: Stir the lemon juice and the remaining olive oil into the rice with the spinach until wilted, then divide with the chicken. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
26. Creamy Chicken and Rice Bake
Approx. 32g ProteinIngredients: 1 1/4 lb (567 g) boneless chicken breast; 1 1/2 cups (280 g) long grain white rice; 1 cup (240 g) milk; 1 cup (150 g) frozen peas; 1 cup (113 g) shredded cheddar cheese; 2 cups chicken broth; 1/2 tsp salt; 1/2 tsp black pepper; Aluminum foil.
Step 1: Heat the oven to 375°F. Stir the rice, chicken broth, milk, salt, and pepper in a 9 by 13 inch baking dish and set the chicken, cut in 1 inch pieces, on top.
Step 2: Cover with foil and bake 40 minutes, then stir in the peas.
Step 3: Top with the cheddar and bake 8 minutes uncovered, until the rice is tender, the cheese is melted, and a thermometer reads 165°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
27. Turkey and Black Bean Stuffed Sweet Potatoes
Approx. 28g ProteinIngredients: 1 lb (454 g) ground turkey; 5 medium sweet potatoes (900 g); 1 can (15 oz) black beans, drained (255 g); 1 cup (113 g) shredded cheddar cheese; 2 tsp ground cumin; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Heat the oven to 425°F. Prick the sweet potatoes and bake 45 to 50 minutes, until tender.
Step 2: Brown the turkey in the olive oil with the cumin and salt for 8 minutes, until no pink remains and a thermometer reads 165°F, then stir in the black beans.
Step 3: Split the sweet potatoes, fill with the turkey and beans, and top with the cheddar. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
28. Chicken and Potato Cheddar Bake
Approx. 33g ProteinIngredients: 1 1/4 lb (567 g) boneless chicken breast; 2 lb (900 g) potatoes, sliced thin; 1 1/2 cups (170 g) shredded cheddar cheese; 1/2 cup (120 g) plain Greek yogurt; 4 scallions, sliced (60 g); 1 tbsp olive oil; 1/2 tsp salt; 1/2 tsp black pepper; Aluminum foil.
Step 1: Heat the oven to 400°F. Toss the potatoes with the olive oil, salt, and pepper in a 9 by 13 inch baking dish.
Step 2: Set the chicken, cut in 1 inch pieces, over the potatoes, cover with foil, and bake 35 minutes.
Step 3: Stir in the Greek yogurt, top with the cheddar, and bake 10 minutes uncovered, until the potatoes are tender and a thermometer reads 165°F. Top with the scallions. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
29. Honey Mustard Chicken and Potatoes
Approx. 30g ProteinIngredients: 1 1/2 lb (680 g) boneless chicken thighs; 1 1/2 lb (680 g) baby potatoes, halved; 1 lb (450 g) carrots, cut in chunks; 3 tbsp Dijon mustard; 3 tbsp honey; 2 tbsp olive oil; 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 425°F. Toss the potatoes and carrots with 1 tbsp of the olive oil and the salt on a rimmed baking sheet and roast 12 minutes.
Step 2: Whisk the Dijon mustard, honey, remaining olive oil, and pepper and toss with the chicken.
Step 3: Add the chicken to the pan and roast 22 to 25 minutes, until browned and a thermometer reads 165°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
30. Ham and Cheese Potato Bake
Approx. 19g ProteinIngredients: 2 lb (900 g) potatoes, sliced thin; 8 oz (227 g) diced cooked ham; 1 1/2 cups (170 g) shredded Swiss cheese; 1 cup (240 g) milk; 2 tbsp butter; 1/2 tsp salt; 1/2 tsp black pepper; Aluminum foil.
Step 1: Heat the oven to 375°F. Layer half the potatoes, ham, and Swiss in a buttered a 9 by 13 inch baking dish and sprinkle with the salt and pepper, then repeat.
Step 2: Pour the milk over, cover with foil, and bake 40 minutes.
Step 3: Uncover and bake 15 to 20 minutes, until the potatoes are tender and a thermometer reads 165°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
31. Turkey Shepherd's Pie
Approx. 26g ProteinIngredients: 1 1/2 lb (680 g) ground turkey; 2 lb (900 g) potatoes, peeled and cubed; 2 cups (300 g) frozen peas and carrots; 1 yellow onion, diced (150 g); 1/2 cup (120 g) milk; Water for boiling the potatoes; 2 tbsp butter; 1 tbsp olive oil; 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Boil the potatoes in water for 15 minutes, until tender, drain, and mash with the butter, milk, and half the salt.
Step 2: Heat the oven to 400°F. Cook the onion in the olive oil for 4 minutes, add the turkey, remaining salt, and pepper, and cook 8 minutes, until no pink remains. Stir in the peas and carrots.
Step 3: Spread the turkey in a 9 by 13 inch baking dish, top with the mashed potatoes, and bake 20 minutes, until bubbling and a thermometer reads 165°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
32. Chicken Sausage and Sweet Potato Skillet
Approx. 17g ProteinIngredients: 1 lb (454 g) fully cooked chicken sausage, sliced; 1 1/2 lb (680 g) sweet potatoes, diced; 2 apples, diced (300 g); 1 yellow onion, diced (150 g); 1 tsp ground cinnamon; 2 tbsp olive oil; 1/2 tsp salt.
Step 1: Cook the sweet potatoes in 1 tbsp of the olive oil with the salt in a covered skillet over medium heat for 12 minutes, until nearly tender.
Step 2: Add the sausage, onion, and remaining olive oil and cook 6 minutes, until browned.
Step 3: Add the apples and cinnamon for 4 minutes, until tender and a thermometer in the sausage reads 165°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
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