quick enough that you can make them for lunch<\/a> on the same day or in the morning to pack up to-go. Each makes four servings, but you can halve them or make a single serving depending on how many lunches you need and how many mouths you’re feeding. Also, we let Trader Joe’s do some of the work for us, using their sauces and meatballs, but you can certainly whip up a homemade version of some of these if you have more time.\u00a0\u00a0\n<\/p>\n Dumplings with Edamame and Peanut Slaw (serves 4) <\/p>\n
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Gabriel Greco.<\/p>\n
Per serving: 2 TBSP Thai peanut satay sauce + 2 cups coleslaw mix + 1 serving frozen shelled edamame (\u00bd cup) + 1 serving shrimp dumplings (3) + optional drizzle of soy sauce.\u00a0\n<\/p>\n
Prep time: 15 minutes\n<\/p>\n
Total time: 15 minutes\n<\/p>\n
Ingredients:\n<\/p>\n
12 Trader Joe’s Thai shrimp gyoza\/dumplings2 cups frozen Trader Joe’s shelled edamame\u00a0with sea salt8 cups (will need 2 bags) Trader Joe’s Organic shredded green & red cabbage with orange carrots\u00a0\u00bd cup Trader Joe’s Thai peanut satay sauce<\/p>\n
Instructions:\n<\/p>\n
Cook 12 dumplings according to package directions, in the microwave or pan (your preference).\u00a0Heat edamame in microwave to warm.\u00a0Combine 8 cups coleslaw mix with \u00bd cup peanut satay sauce and toss to coat.\u00a0Place dumplings, edamame, and slaw in container.\u00a0 Option to reheat dumplings and add drizzle of reduced-sodium soy sauce before eating.\u00a0<\/p>\n
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Gabriel Greco.<\/p>\n
Mediterranean Kale & Farro Bowl (serves 4) <\/p>\n
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Gabriel Greco<\/p>\n
Per serving: \u00bc cup dry 10-minute farro + \u00bc can of chickpeas (just shy of \u00bd cup chickpeas (109 g)) + 1 tbsp hummus + \u00bc lemon + 2 cups kale + 1 ounce crumbled feta cheese\n<\/p>\n
Prep time: 15 minutes\n<\/p>\n
Total time: 15 minutes\n<\/p>\n
Ingredients:\n<\/p>\n
1 cup dry Trader Joe’s 10-minute farro1 can Trader Joe’s organic garbanzo beans\/chickpeas\u00a0\u00bc cup Trader Joe’s mediterranean style hummus\u00a0Juice of 1 lemon\u00a01 bag organic Tuscan kale\u00a04 ounces Trader Joe’s crumbled feta cheese<\/p>\n
Instructions:\n<\/p>\n
Cook 1 cup of dry farro according to package directions. Divide into 4 servings.Drain and rinse chickpeas and divide into 4 servingsMix \u00bc cup hummus with juice of one lemon. (Add water, 1 tsp at a time to thin as needed, the goal is a creamy dressing for your salad.) Divide into 4 servings.Add ~2 cups kale (\u00bc of the package), 1 serving of chickpeas, and 1 serving of farro to the container. Top with serving of dressing and 1 ounce crumbled feta.\u00a0\u00a0<\/p>\n
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Gabriel Greco<\/p>\n
Buffalo Chicken Meatball Wrap with Ranch (serves 4) <\/p>\n
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Gabriel Greco.<\/p>\n
Per serving: 5 TJ’s buffalo chicken meatballs + 1 \u2153 cups avocado ranch salad kit (\u215b of dressing pack and no chips) + 2 TBSP ranch cottage cheese dip + 1 whole wheat tortilla wrap.\n<\/p>\n
Prep time: 10 minutes\n<\/p>\n
Total time: 10 minutes\n<\/p>\n
Ingredients:\n<\/p>\n
4 Trader Joe’s whole wheat flour tortillas\u00a01\/2 cup Trader Joe’s ranch cottage cheese dip\u00a020 Trader Joe’s Buffalo style chicken meatballs\u00a01 Trader Joe’s avocado ranch salad kit (remove the chips and only use \u00bd of the dressing packet)<\/p>\n
Instructions:\n<\/p>\n
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Gabriel Greco.<\/p>\n
Cook meatballs according to package directions in an air fryer or microwave.Combine salad kit with \u00bd dressing packet (skip the chips, but include the cheese). Divide salad by 4 to get about 1 \u2153 cups per serving.Spread 2 TBSP ranch cottage cheese dip on a whole wheat wrap, add salad and top with 5 meatballs.\u00a0To keep fresh, store salad and meatballs together and spread cottage cheese dip on wrap and add filling just before serving.\u00a0<\/p>\n
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Gabriel Greco.<\/p>\n
Tips for Making Lower-Calorie Lunches That Fill You Up
\n Load up on veggies: Vegetables are important for everyone to eat and over 90 percent of us don’t get enough. Veggies are relatively low in calories so you get a big portion without adding too many calories to your meal. They’re also rich in nutrients, including fiber, vitamins, minerals and antioxidants.\u00a0Prioritize protein: Protein does a lot in our bodies, but it’s key for staying full after you eat. Protein takes longer to digest and stimulates satiety hormones. There isn’t a magic number to shoot for, but make sure your lunches contain a solid protein source whether that’s chicken, edamame, beans, seafood, meat or tofu.Include carbs: Carbs are often shut out of meals, but they’re not bad for you. Choosing mostly whole-grain carbs, which have more fiber, helps fill you up. Look for whole-wheat options of your favorite breads and pastas, and check grams of fiber on the labels.Add some flavor: Just because you’re watching your calories doesn’t mean food should be bland. No one is really satisfied eating steamed broccoli and plain chicken breast. Too much fat and oil can add lots of calories, since fat has more than twice the calories per gram as carbohydrates and protein. But fat-free isn’t the way to go. Fat is filling and tastes good! Finding a middle ground keeps your meals satisfying and yummy. Instead of relying just on fat, using flavorful sauces, sharp cheeses, and a little spice helps elevate these recipes to keep them satisfying.<\/p>\n","protected":false},"excerpt":{"rendered":"Recipes like Dumplings with Edamame and Peanut Slaw make your next lunch order a breeze.Give the Mediterranean Kale…\n","protected":false},"author":2,"featured_media":483038,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[64,63,137,532],"class_list":{"0":"post-483037","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-au","9":"tag-australia","10":"tag-health","11":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/483037","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=483037"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/483037\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/483038"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=483037"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=483037"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=483037"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}