A little prep.
A better week.

What you’ll need

• ½ cup dry quinoa
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 medium zucchini, sliced
• 1 cup cherry tomatoes
• ½ cucumber, diced
• 1 tbsp olive oil
• 2 tbsp tahini
• 1 lemon
• 2 tbsp chopped parsley
• Salt, pepper, and water as needed

Contains sesame. Store dressing and cucumber separately from warm components.

Let’s make it

1. Heat the oven to 425°F / 220°C. Rinse the quinoa and cook according to its package instructions.
2. Pat chickpeas dry. Toss chickpeas, zucchini, and tomatoes with olive oil and a little salt and pepper. Spread on a baking tray.
3. Roast for 20–25 minutes, turning halfway, until the vegetables are tender and lightly browned.
4. Whisk tahini with 1 tbsp lemon juice and 2–3 tbsp water, adding more water until pourable.
5. Divide quinoa and roasted ingredients between two bowls. Add cucumber, parsley, and dressing. Serve immediately, or refrigerate components promptly.

What you’ll need

• 1 cup rolled oats
• ¾ cup plain yogurt
• ¾ cup milk or a suitable alternative
• 1 cup berries
• 1 tbsp chia seeds (optional)
• ½ tsp cinnamon

Contains dairy unless using alternatives. Choose ingredients appropriate for your allergies.

Let’s make it

1. Divide oats, yogurt, milk, chia seeds if using, and cinnamon between two clean containers.
2. Stir well, cover, and place in the refrigerator for at least four hours or overnight.
3. Top each portion with berries just before eating. Add a splash of milk if you prefer a softer texture.

What you’ll need

• 1 can (15 oz) white beans, drained and rinsed
• 1 tbsp olive oil
• 2 garlic cloves, minced
• 1 cup cherry tomatoes, halved
• 3 cups spinach
• ¼ cup water
• 1 tbsp lemon juice
• Salt and pepper to taste
• Whole-grain bread for serving (optional)

Optional bread may contain wheat. Keep leftovers refrigerated and use within 3–4 days.

Let’s make it

1. Warm the oil in a skillet over medium heat. Add garlic and stir for 30 seconds, without letting it burn.
2. Add tomatoes and cook for 4–5 minutes until softened.
3. Stir in beans and water. Simmer gently for 5 minutes, stirring occasionally, until the beans are heated through.
4. Fold in spinach and cook until wilted. Add lemon juice, then season to taste.
5. Serve with bread if desired. Refrigerate any leftovers promptly in a shallow container.

What you’ll need

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tsp olive oil
• ½ tsp paprika
• 2 whole-grain pita breads
• ½ cucumber, diced
• 1 cup shredded lettuce
• 2 tbsp tahini
• 1 tbsp lemon juice
• 2–3 tbsp water
• Salt and pepper to taste

Contains sesame and wheat. Recipe times are estimates and may vary with equipment.

Let’s make it

1. Pat chickpeas dry. Heat oil in a skillet over medium-high heat.
2. Add chickpeas and paprika. Cook for 8–10 minutes, stirring occasionally, until lightly crisp. Season to taste.
3. Whisk tahini, lemon juice, and water into a dressing.
4. Warm the pita according to its package directions. Fill with chickpeas, cucumber, lettuce, and dressing.
5. Serve immediately. If packing ahead, keep the filling and bread separate until eating.