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Grab-and-Go Greek Sandwiches

Grab-and-Go Greek Sandwiches

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  • 1 tablespoon fresh lemon juice
  • 2 cups (packed) torn romaine lettuce
  • 1 cup drained garbanzo beans (chickpeas)
  • 1 tomato, cored, cut into thin wedges
  • 1/2 cup thinly sliced red onion
  • 7 -inch-diameter pita breads, cut in half to make 4 semicircles
  • Purchased tapenade (olive paste)

Recipe Preparation

  • Whisk oil and lemon juice in large bowl; season with salt and pepper. Add lettuce, garbanzo beans, cheese, tomato, and onion; toss to coat.

  • Using tongs, turn pitas over gas flame or in broiler to char slightly, about 15 seconds per side. Pull each open, spread with tapenade, and fill with salad.

Reviews Section

Save Time and Money with Prep-Ahead Breakfasts and Lunches

This post may contain affiliate links. Read our disclosure policy here.

Ready to end the days of skipped breakfasts and takeout lunches? With Prep-Ahead Breakfasts and Lunches, you&rsquoll have your refrigerator stocked with homemade grab-and-go meals, full of ingredients you can feel good about.

My new cookbook, Prep-Ahead Breakfasts and Lunches is now available wherever books are sold. You can see inside the cookbook here. This book is filled with delicious make-ahead breakfast and lunch recipes, so you can quickly and easily make breakfasts and lunches for the whole week in just an hour or two on the weekend.

Make your mornings flow smoother with premade breakfasts and prepacked lunches! Each recipe includes storage tips and if necessary, reheating instructions.

BONUS: For a limited time, you can enroll in the online meal prep cooking class where I demonstrate the batch cooking techniques and time-saving strategies for FREE! The cost of the course is usually $40.00, but you can use the coupon code PL20 when you enroll in the Meal Prep Online Cooking Class.

Save Time and Money with Prep-Ahead Breakfasts and Lunches

The prep-ahead breakfast recipes save you time in the mornings. You can quickly heat up a premade breakfast or choose one that you can eat on the go.

The breakfast recipes include Pizza Breakfast Cups, Cajun Egg Croissant Sandwiches, Greek Steak and Egg Pita Pockets, Chocolate Hazelnut Muffins, Jalapeno Cornbread Waffles, Cinnamon Roll Slow Cooker Oatmeal, and Overnight Pumpkin Pie Spiced Pecan Granola.

The grab and go lunch recipes help you save money while eating healthier lunches. Skip the fast food and use these recipes to prep your lunch for the week.

The lunch recipes include Mongolian Beef and Broccoli Rice Bowls, Caprese Spaghetti Squash Bowl, Chopped Chimichurri Steak Salad, Pizza Quinoa Salad, Teriyaki Sliders, Ratatouille Grilled Cheese Sandwiches, and Buffalo Ranch Chicken Soup.

The make-ahead snacks and desserts are perfect for whenever you need a treat on the go. Use these dessert recipes to include a treat in a lunch bag or take to a party without ending up with smashed desserts.

The dessert recipes include Cranberry and White Chocolate Chip Granola Bars, Upside-Down German Chocolate Cake, Apple-blueberry Cobbler in Mason Jars, and Pumpkin Snickerdoodle Bites.

Where to Buy Prep-Ahead Breakfasts and Lunches Cookbook:

and wherever books are sold.

From the Editor:

Ready-To-Go Meals In No Time
This new recipe collection from Alea Milham, author of Prep-Ahead Meals from Scratch and founder of the blog Premeditated Leftovers, is bursting with fresh, time-saving ways to fuel your family and yourself. Ready to end the days of skipped breakfasts and takeout lunches? With Alea&rsquos expert advice, you&rsquoll have your fridge stocked with homemade grab-and-go meals, full of ingredients you can feel good about.

Simple do-ahead techniques help you savor even the busiest weekday mornings. Find breakfasts the whole family will enjoy, with options like Italian Vegetable Mini Frittatas, Garlic and Rosemary Sweet Potato Pancakes and Strawberry Rhubarb Baked Oatmeal. Packing lunch doesn&rsquot have to mean the same old soggy salad! Batch cooking and ingredient prep make grabbing a flavorful meal from your lunch bag a no-brainer. Try the Bourbon Beef and Quinoa Bowl, Chopped Chimichurri Steak Salad and Chicken Marsala Pockets. Skip the pre-packaged snacks and try Alea&rsquos recipes for your own treats and desserts, too.

Prep-ahead meals take planning, so let Alea do the hard work for you. Recipes include instructions on how to store and reheat each dish, taking the guesswork out of meal prep. This book will help you build money-saving shopping habits and adopt clever cooking strategies that stick. From flavorful hot cereals and breakfast breads to one-bowl wonders and salads on the go, quick morning and afternoon meals will become the highlight of your day.

You can also buy Prep-Ahead Breakfasts and Lunches cookbook on Kindle or on Nook. I like having an eBook version of cookbooks because then I can access them from my smartphone when I forget my shopping list.

About Alea Milham

Alea Milham is the owner of Premeditated Leftovers and the author of Prep-Ahead Meals from Scatch. She shares her tips for saving money and time while reducing waste in her home. Her favorite hobby, gardening, is a frugal source of organic produce for her recipes. She believes it is possible to live fully and eat well while spending less.


I can’t believe I just happened onto your information. I’m planning to teach my grandchildren cooking lessons right after Christmas. I am “old school” and like to cook fron “scratch”. So I want to teach my grandchildren to use nutritious and healthy recipes knowing they will be working outside the home and be in a time crunch. So I’m doing “happy dance” because of your cooking recipes.

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Recent Articles:

6 ways to innovate with grab-and-go classics

Sandwiches and salads are a no-brainer for grab-and-go foodservice. They package, hold and transport well. Plus, these hardworking menu staples are popular with customers. Sandwiches and salads can even be adapted to a variety of different tastes, dietary preferences and dayparts.

Prepared hot and cold sandwiches as well as entree salads are among the Top 10 most frequently menued grab-and-go selections, according to Datassential. Sandwiches, in particular, are supremely versatile: They work for breakfast, lunch and dinner as well as snacks. They’re easy to adapt to vegetarian and vegan trends as well as bold flavors and ethnic innovations. And sandwiches represent the ultimate in portability, requiring nothing more than a napkin to fully enjoy.

Salads are no slouches either when it comes to versatility. They adapt well to every post-breakfast daypart, and are appropriate as an appetizer/snack, main course or side. That salads can be meatless goes without saying. And the salad category has become increasingly exciting in recent years, encompassing everything from greens and vegetables to grains, beans, noodles and on-trend proteins.

Adapting menu items

Grab-and-go sandwiches and salads can be every bit as delicious and distinctive as their dine-in equivalents. These pre-prepared items do need special consideration because of grab-and-go constraints, however, especially in terms of holding and portability.

Excessively wet or messy sandwich fillings, for instance, are difficult in grab-and-go settings. Wrap sandwiches are popular because they do a particularly good job at containing all the elements and allowing each bite to contain every ingredient they’re also very neat to eat.

While customers still love the traditional sandwich favorites like subs, chicken, turkey, and cold cuts, according to Datassential, there’s a lot of room for innovation within the sandwich category. Depending on your clientele, you can give standards a little twist. Instead of tuna-mayo salad, for instance, offer a Tuna Nicoise Sandwich with sliced red potatoes and hard-boiled eggs, marinated string beans and romaine on Italian bread with olive aioli and capers. Add global touches with condiments like Korean barbecue sauce or Latin adobo.

With salads, sturdy ingredients tend to work best. Using delicate lettuces or fresh herbs will limit the amount of time the item can be merchandised. Tossed and composed salads should be packaged separately from the dressing.

On-trend grain and Asian noodle salads, marinated vegetables, Cobb and other classic composed salads, Greek salads and the ever-popular Caesar—with or without a protein topping—all work well for grab-and-go.

More sandwich and salad ideas:

  • Experiment with different sandwich breads such as croissants, rolls, focaccia and various wraps in addition to the usual white, wheat and rye.
  • Make sure to offer a few better-for-you sandwich choices with lean meats like turkey, gluten free bread or healthy-halo ingredients like chopped vegetables and vinaigrette dressing in a wrap.
  • Give a shout-out to local and seasonal ingredients such as artisanal cheeses, farm-raised fruits and vegetables and heirloom tomatoes.
  • Offer weekly sandwich and salad specials to keep customers interested and encourage repeat business.
  • Package salads in oversized containers that allow customers to dress and toss them easily tightly fitting lids allow for some salads to be shaken in their containers.
  • Name and merchandise salads to take advantage of the popularity of bowls—with a variety of ingredients, composed so that all are visible.

To read more about the latest grab-and-go dining trends, download this informative trend report here.

How to attract more grab-and-go sales on campus

With consumers prioritizing convenience and health, it’s not surprising that menu items that are easy to take on-the-go—as well as better-for-you—remain popular at foodservice locations. As consumers continue to seek out these healthier options, foodservice directors who offer these options can see a boost in business: 32% of consumers say that more healthy food and beverage options would encourage them to purchase more meals on campus, according to Technomic’s 2017 College & University report.

Here are some tips on what to stock to keep consumers happy.

Grab-and-go foods

According to Technomic’s 2017 College & University report, about a third of students say that more grab-and-go options would encourage them to sign up for a meal plan. This may be because many students have a limited amount of time to eat between classes, work and activities, and therefore need a fast option that they can take with them, perhaps to eat later.

Grab-and-go meals and snacks could include ready-made sandwiches and wraps, cut vegetables with a hummus dip, crackers and cheese, protein bars, salads and more. Along with grab-and-go options, 24% of consumers say that more portable and handheld options would encourage them to enroll in a campus meal plan, so grab-and-go options such as these fit that need perfectly.

Protein on the go

Another better-for-you trend on college campuses is Greek yogurt. Greek yogurt is a $3.6B retail category, with 67% of sales dollars coming from non-fat sales, according to NPD data. In fact, yogurt is the preferred breakfast for 26% of students, according to Technomic’s College & University report, while 33% of consumers overall purchase it as a snack at least occasionally, according to Technomic’s 2016 Snacking Occasion report. With numbers like these, it’s easy to see why offering Greek yogurt is important—the trend toward high-protein foods is right in line with Greek yogurt’s nutritional profile. Joey Torkelson, Beverage Mixologist & Applications Manager, Kerry Foods, says, “Greek yogurt offers high protein with low fat and sugars. This lifestyle is being adopted across the board, especially with the new trend toward the Ketosis way of eating—basically lowering carbs and sugars while offering a balanced flavor profile.”

Offering a variety of flavors or toppings for Greek yogurt, as well as different options such as low-fat or fat-free yogurt, help to ensure that consumers can all find the type of yogurt they prefer most.


Smoothies are another great offering for consumers who are looking for quick meals that are also healthy. Best of all, smoothies can be customized to one’s personal preferences—don’t like blueberries? Leave them out. Want more protein? Use Greek yogurt instead of traditional yogurt. Avoiding added sugar? Use agave nectar or stevia, or leave sweeteners out altogether.

Torkelson says, “With the rise in awareness regarding sugar consumption, I’m seeing an exceedingly increased interest in Greek yogurt-based smoothies. Why? College kids’ flavor preferences are switching to a more tart style—the rise in sour beers and the like can further confirm this fact.”

Smoothies are popular all day long, too—Technomic’s College & University report finds that about one in five students prefer them as their beverage during breakfast, lunch and dinner, while 26% say they prefer a smoothie when they want a snack. To keep up with this trend, operators are innovating with smoothie formats, including adding smoothie bowls to menus. These often-Instagrammable creations provide the same delicious nutrition that smoothies do, in a whole new form.

To remain competitive and capture sales from these consumers, operators should offer these high-protein meals and snacks and continue paying attention to convenience and portability, as well.

This post is sponsored by Island Oasis

5. Rotisserie Chicken Salad

Let&rsquos be honest, no one likes having the meal they had for dinner the next day. But no one wants to waste food either!

That&rsquos why this chicken salad makes perfect sense.

Give your leftover rotisserie chicken a new purpose by turning it into a delectable salad!

By mixing rotisserie chicken with grapes, almonds, celery, and a creamy dressing, you&rsquoll get a completely new dish that&rsquos sure to delight the palate.

This Make Ahead Breakfast Parfait recipe is my answer to the craziness of back to school. Mornings starting sooner means breakfasts are often rushed or skipped. That’s where these breakfast parfaits come in. They’re easy to throw together so you can make several ahead of time, then grab and go on your way out the door! Kids and adults alike love these nutritious, flavorful parfaits. With these parfaits in the fridge, I find myself skipping breakfast MUCH less. They are super convenient and time-saving to take in the car (think sitting in the drive-up window at the bank or waiting for carpool kids). I have also sent my husband to work with these several times as he gets up early and will often skip breakfast as well. Basically this recipe has been a game changer for our family. They’re light, convenient, and oh so yummy!

These delicious parfaits are like a luscious dessert packed with all kinds of good for you ingredients that will start your day off on the right foot. Most breakfast parfaits are filled with yogurt (any kind will work) layered with fruit and granola. Parfaits are pretty, healthy and fun to eat! The great thing about a breakfast parfait is you can mix and match ingredients to make the perfect combination for you and your family.

Good Food Made Simple Turkey Sausage & Egg Whites Frozen Flatbread

Imagine how long it would take you to make a flatbread with egg whites, turkey sausage, salsa, cheddar cheese, and potatoes. Now, you can have all of that in minutes, with these microwaveable frozen flatbread sandwiches.

Breakfast Cookies & Granola Bars

Homemade breakfast cookies and granola bars are perfect to make on the weekend to have on hand all week for quick breakfasts, after-school snacks or to add to lunchboxes!

    from Healthy Family Project from Fork & Beans from Iowa Girl Eats from Healthy Family Project from With Salt and Wit from Real Mom Nutrition from Healthy Family Project
  • Pumpkin Oatmeal Breakfast Cookies from The Lemon Bowl s from Holley Grainger from Healthy Family Project

25 Healthy Grab-and-Go Lunches

1. Salad
"I love Chipotle's 'food with integrity' philosophy and their fresh, high-quality ingredients," says Cynthia Sass, R.D., author of S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches

. Her favorite menu item? A simple salad with only lettuce, black beans, fajita veggies, tomato salsa, corn salsa, and guacamole. "This meal is delicious and will leave you feeling satisfied but also energized," she says. And the nutrition facts are impressive: 400 calories, just 2g saturated fat, 23g fiber, and 15g protein.

2. Bean Burrito
Not in the mood for a salad? Order a burrito made with only beans, fajita veggies, and romaine lettuce (the beans provide enough protein on their own) and ask them to hold the rice, meat, cheese, and sour cream, says nutritionist Amy Hendel, author of The 4 Habits of Healthy Families. A healthier alternative to traditional burritos, this option weighs in at 435 calories, 10.5g fat (3g saturated fat), 15g fiber, and 15g protein. It does, however, contain 1090mg sodium and about 72g carbohydrates so Hendel recommends watching your salt intake the rest of the day and if you can, lose some of flour burrito to reduce the calorie and carb load a bit.

(Need yet another reason to love Chipotle? You can calculate the nutrition info of your go-to order on their website. Decide what you want before you go, and you'll know exactly what you're getting when you sit down to eat.)

But what if you really want to master this packable lunch thing?

I’ve put together an entire month’s worth of packable lunches in A Month of Grab & Go Meal Plans. Each recipe serves four so you can stretch out the menus over several months if you’re cooking for one — or share with coworkers and family.

When I was teaching public high school, my friend and co-worker, Tami and I would trade off bringing lunch for each other each week. It was so nice to have a homemade meal every day of the week.

I wish Tami and I had had this resource back in the day!

Everything you need is right here: recipes, grocery lists, checklists, and packing tips and tricks. Get the instant download here:

If you prepare this recipe, be sure to share a picture on social media and hashtag it #GOODCHEAPEATS. I can't wait to see what you cook up!

Watch the video: What I Spend In A Week As An Ecom Entrepreneur Travelling In Greece (July 2022).


  1. Winefrith

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  2. Lorimer

    I regret, but nothing can be made.

  3. St. Alban

    just fly away

  4. Nashura

    Details are very important in this, since without them you can immediately come up with unnecessary nonsense

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