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Nutrition

Healthy Work Lunches: Mix n’ Match Teriyaki Lunch Bowls

May 8 2018

By Emily Weeks, RD

Meal prepping is one of the easiest ways to start eating healthier on a daily basis. Our weeks can get very busy and hectic – which means meals aren’t a priority. If you didn’t take the time to pack your lunch for the day, it can be easy to just get takeout or skip lunch altogether. Packing a lunch doesn’t have to be complicated or time-consuming! This video shows you how you can skip the takeout and create six combinations of meals perfect to take with you to school or work.

In the mood for pasta, salad or soup? Now you can decide each day what you’d like to eat for lunch! Meal prep two proteins—tofu and shrimp tossed with teriyaki sauce. Shrimp and tofu are two delicious proteins that can help you stay full until your next meal. Pair these proteins with roasted veggies like peppers, carrots, zucchini and red onion. Teriyaki sauce has a sweet and savory flavor that makes an excellent marinade for the shrimp and tofu.

For the days you’re in the mood for pasta, pair the protein and veggies with soba noodles -- which are made of buckwheat flour, and have eight grams of protein per serving! On lighter lunch days you can pair your choice of protein with the veggies and greens, such as romaine lettuce, for a crunchy salad. If it’s feeling a little chilly outside, pair the protein, veggies and noodles with savory miso broth for a soup! Miso is a fermented soybean paste that makes a great savory-salty base for soups.

You can prep all of the ingredients necessary for these six bowls in under 45 minutes. Keep them in the fridge and store all week!

Mix n’ Match Teriyaki Lunch Bowls

Makes 6 lunches

Ingredients:

  • 10 oz large raw shrimp, peeled and deveined
  • 10 oz extra firm tofu
  • 2 cups Teriyaki sauce
  • 2 red bell peppers, sliced
  • 2 yellow bell peppers, sliced
  • 1 red onion, sliced
  • 4 large carrots, diced
  • 2 zucchini, diced
  • 1 Tbsp olive oil
  • 1 bunch romaine lettuce
  • 1 package soba noodles
  • 1 Tbsp sesame oil
  • 2 Tbsp Miso paste
  • Sesame seeds for garnish
  • Coconut aminos for extra seasoning
  • 2 16-oz mason jars
  • 4 4-cup glass storage dish
  • 2 7-cup glass storage dishes

Instructions:

  1. Preheat your oven to 400 degrees F.
  2. Put tofu in press, let liquid drain for 15 minutes. If you don’t have a tofu press, place the block of tofu on a plate and place another plate upside down on top. Top with a heavy book.
  3. Once drained, dice the tofu into cubes. Place on a baking sheet and bake for 30 minutes. For extra non-stick baking, place a sheet of parchment paper underneath the tofu cubes.
  4. Toss the shrimp with ½ cup of the Teriyaki sauce. Place onto a wire-rimmed baking sheet and bake for 5-7 minutes, until the shrimp are pink.
  5. Toss the veggies with olive oil and place in a single layer on a large baking sheet. Roast for 15 minutes until soft.
  6. Wash and dry the romaine lettuce. Chop into small pieces and set aside.
  7. Cook the soba noodles according to package directions. Rinse with cool water and set aside.
  8. Place 1 Tbsp of miso paste into each mason jar. Add 2 cups of boiling water. Whisk well. Let cool and screw on the jar lids.
  9. Assemble the following meal combinations evenly in glass storage bowls:
    • Soba noodles + veggies + tofu
    • Soba noodles + veggies + shrimp
    • Lettuce + veggies + tofu
    • Lettuce + veggies + shrimp
    • Soba noodles + veggies + tofu (Serve with one mason jar of miso broth)
    • Soba noodles + veggies + shrimp  (Serve with one mason jar of miso broth)
  10. Keep refrigerated until ready to eat. Warm the noodle bowls backup before eating. Eat the salad bowls cold. Heat both the miso broth and contents for the soup before eating.
  11. Top with additional teriyaki sauce as desired. Garnish with sesame seeds and coconut aminos for extra crunch and flavor!

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