If your weekdays feel like a scramble to eat something half-decent by 1pm, this one’s for you. Taking 60–90 minutes on a Sunday to prep your lunches means less thinking, less snacking, and much more nourishment all week long.
This week, we’re focusing on a simple, plant-powered trio:
✔️ A fresh chickpea salad
✔️ A batch of warming soup
✔️ Homemade hummus for snacks, wraps, and dolloping on everything
🥣 1. Make a Big Batch of Soup
Choose your base:
- Roast pumpkin + carrot with turmeric and coconut milk
- Broccoli + white bean with garlic and lemon
- Tomato + red lentil with celery and onion
These soups freeze well, reheat easily, and are full of fibre, minerals, and gut-friendly nutrients.
📝 Tip: Store in individual portions so they’re ready to grab.
🧆 2. Toss Together a Chickpea Salad
This one holds up well in the fridge for 3–4 days and pairs perfectly with grilled meat or a boiled egg if you want to add protein mid-week.
Try this base mix:
- 1–2 tins of chickpeas (rinsed and drained)
- Cucumber, tomato, capsicum, red onion (all finely chopped)
- Parsley or mint
- Olive oil, lemon juice, salt, pepper
💡 Add crumbled feta, avocado or a sprinkle of dukkah for extra flavour.
🥄 3. Blend Your Own Hummus
A classic hummus goes a long way — in wraps, with veggie sticks, or spread on toast.
Basic version:
- 1 tin chickpeas
- 1 tbsp tahini
- 2 tbsp olive oil
- Juice of 1 lemon
- 1 garlic clove
- Water to loosen + salt to taste
Blend until smooth, and store in a jar for up to a week.
📝 Make it your own: Add beetroot, roasted capsicum, or curry powder for variety.
🧊 Store & Rotate
- Soup in the freezer (2–3 serves) + fridge (1–2 serves)
- Chickpea salad in a large sealed container
- Hummus in a glass jar ready to scoop
💡 Bonus Tips
- Hard-boil 4–6 eggs for added protein during the week
- Wash and chop extra veg for instant salads and wraps
- Add a couple of fresh fruit options to the fridge for quick snacking
This kind of prep doesn’t just support gut health — it reduces decision fatigue and helps you eat more whole foods with ease. Even if the rest of the week gets messy, at least lunch is sorted.