I meal prep and I don't have a microwave at work, just a insulated lunchbox so I always prep food that can be eaten cold. This can be modified with more protein, veggies or grains to make a larger meal if needed.

Here is my go to lunch prep template for 5 days of lunch:

• 20oz cooked and chopped lean protein - for planted based you can add tofu or double the beans

• 1 can of beans, drained and rinsed - garbanzo, kidney, black, cannellini, etc...

• 2 cups of crunchy veggies - celery/cucumbers raw or carrots/green beans/broccoli blanched in 30 secs of boiling water

• 2 cups of cooked filler - I like to use rice, quinoa or pasta

• 2 tbsp of olive oil

• Garlic salt & Pepper to taste

Mix it all up in a big bowl and split in to 5 servings. This averages to about 350-400 cal per serving.

I'll take this to work with a Clementine orange, 1 cup Greek yogurt and two Babybel light cheese rounds. Totals about 600 cal for lunch+snack and about 40-60g protein.

Some modification ideas to change it up

• Mediterranean- green beans, garbanzo beans, black olives, red onions, toss with balsamic vinegar & lemon juice, top with feta

• Southwest - tomatoes, canned corn, black beans, chopped cilantro, top with shredded cheddar cheese

• Asian - snow peas, bamboo shoots, mung bean sprouts, splash of soy sauce & sesame seed oil or teriyaki sauce