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3 Recipes to Put a Spring in Your Meal-Prep Step

Posted by Torie Borrelli on

Here are 3 recipes to step up your work lunch and ensure you do not have that 3pm slump! Did you ever connect your food to the way you feel? Maybe that sugary breakfast or carb-filled snack is actually making you tired, crave other foods and inflammation.

NOTE: these can be made the night before or also in the morning. The vegan recipe can always be adapted to your needs by added protein or added fat.

Vegan Salad Bowl

Servings: 2 bowls


  • ½ cup dried red lentils (you can also use organic canned)
  • ½ cup cherry tomatoes, cut in half
  • 2 tbsp hemp seeds
  • 1 tbsp pumpkin seeds
  • ¼ cup roasted or sauteed summer squash
  • ¼ cup snap peas
  • 1 tsp avocado oil (for cooking summer squash)
  • 2 tbsp fermented food of choice; Kraut, kimchee, pickles

Tahini Dressing:

  • 1/4 cup tahini
  • 2 tbsp olive oil
  • 1 tbsp raw honey
  • 1/2 lemon, juiced
  • 2-4 tbsp hot water to thin
  • Salt and pepper to taste

Mix well, I recommend blending it.


Cooking Lentils: using 1 cups of liquid (water, stock, coconut water, coconut milk, etc) to 1/2 cup of dry lentils. Bring to a boil, reduce heat and simmer until they are tender, time is typically 10-12 minute. You want them more firm for the salad, al dente.

Roast summer squash or saute in pan for 5 minutes when lentils are cooking. Add all ingredients to a bowl. Bring dressing on the side.

Coconut Wrap

Serving: 2 wraps


  • 2 coconut wraps (you can also use tortilla, nori sheet, spinach wrap, etc)
  • 2 tbsp organic hummus or your favorite spread
  • ½ avocado, sliced thin
  • 6 ounces protein of choice (nitrate free turkey, wild salmon, organic chicken breast)
  • Handful Sunflower sprouts
  • ½ Cucumbers chipped
  • 2 handfuls leafy greens (spinach, arugula)

Lay out tortilla/ wrap of choice. With a knife layer the spread, turkey, and veggies all to one side. It is easy to overstuff, so be conscious to make sure you can still wrap it up. This entire process should take about 5 minutes!

NOTE: any health food store will have different wrap options, most of them are gluten free.

Spring Frittata “Muffins” with Salsa Fresca

Yield: 12 individual muffins

These muffin style mini frittatas are simple for a fancy prepped meal for the work week instead of a large frittata. Enjoy thrown in a Tupperware for work or on the go. I love topping it with salsa fresca, hot sauce, avocado or on a bed of greens.


  • Avocado oil or coconut oil spray for greasing pan
  • 8 eggs, preferably pasture raised
  • 1/2 cup almond milk (or coconut)
  • 6-8 spears of asparagus
  • 1 cup lightly packed greens of choice
  • 1/2 tsp sea salt and pepper
  • 2 tbsp goat or feta cheese (optional)
  • Optional garnish: sliced avocado, salsa fresca, fresh herbs


  • Preheat oven to 350 degrees.
  • Grease muffin tins with oil. ( I love using Chosen Foods sprays)
  • Whisk eggs, almond milk, salt, and pepper together until frothy.
  • Stir in asparagus and greens into egg mixture.
  • Pour eggs into muffin tins evenly and place in the oven.
  • Bake until they are half way through, 10 minutes. Pull them out and add the crumbled cheese if using.
  • Put back in oven and bake again until solid and slightly brown on top, about another 10-12 minutes.
  • Let them cool 5 minutes, then run a knife around the edge of each frittata to release from pan.

TIP: It is better to take them out before overcooked, you want to keep as many available nutrients as you can, do not overcook!