What’s for lunch? Make-ahead lunches for on-the-go or at home!

Packed lunches just got easier! 

If you need a boost for your midday meal, this week we’re sharing expert tips to help you upgrade your lunch game—whether you're meal-prepping for the week ahead or looking to pack something up in minutes.

By the end of this episode, you’ll:

1. Learn the 5 elements for building nutritious and customizable "adult Lunchables."
2. Discover flavorful, protein-rich salads that can be prepped in advance (and get better over time).
3. Find out how to stock your freezer with satisfying, grab-and-go lunches that are simple, satisfying, and kid-friendly.

If you’re craving lunch that’s delicious, quick, and easy to prep, tune in now and take your packed lunches to the next level!

***

Links:

Easy adult lunchable ideas from Nourished by Nic

Crispy chickpeas from Minimalist Baker

Little Sesame Hummus, Sonya’s favorite store-bought variety

Quinoa and broccoli spoon salad by Sohla El-Waylly for the NY Times

Herby quinoa salad with feta and pomegranate by Sarah Cook for BBC Good Food

Italian pasta salad with homemade dressing from Tastes Better From Scratch, or the classic Italian pasta salad with bottled dressing from Plowing Through Life 

Spiced maple roasted carrots with zhoug recipe is in Sonya’s cookbook Braids, and you can find her “health salad” here

Kenji Lopez-Alt’s Kale Caesar salad for Serious Eats

Massaged kale salad with tahini dressing from Big Delicious Life

Fennel and lentil salad by Yasmin Fahr for NYT Cooking

Shaved brussels sprouts salad with walnut and pecorino from NYT Cooking 

Homemade bean and cheese burritos and how to freeze them from Two Peas and their Pod

Yewande Komolafe’s breakfast burritos for NYT Cooking

Potato cheese bourekas from Tori Avey

***

We love hearing from you — follow us on Instagram @foodfriendspod, or drop us a line at foodfriendspod@gmail.com!

Or give us a CALL on our kitchen phone! 323-452-9084

Sign up for Sonya’s free Substack, or order her debut cookbook Braids for more Food Friends rec