Rating: 5 stars
1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

Meal-prep a week's worth of delicious and satisfying high-fiber lunches with just 5 simple ingredients and 20 minutes. In this Southwestern-style pasta salad, we're using pasta made with black beans to bump up the fiber to an impressive 14 grams per serving. Paired with seasoned chicken strips and a flavorful corn salad--shortcut ingredients you can often find at your local specialty grocery store--this meal-prep lunch is one you'll get excited for.

Source: EatingWell.com, December 2019


Recipe Summary

10 mins
20 mins


Ingredient Checklist


Instructions Checklist
  • Heat corn according to package directions; set aside to cool.

  • Cook pasta according to package directions. Drain and rinse with cold water. Drain again and toss with the corn; set aside.

  • Slice chicken strips into bite-size pieces; set aside.

  • Divide pico de gallo into 4 small lidded containers and refrigerate. Measure salad dressing into 4 small lidded containers and refrigerate. (Timesaving tip: You can also carry the bottle of dressing in your lunch bag--or store in the office fridge--and dress when ready to serve.)

  • Divide the corn and pasta mixture among 4 single-serving containers, then top each with one-fourth of the chicken. Seal the containers and refrigerate for up to 4 days. Toss with the dressing just before serving and top with the pico de gallo.


To make ahead: Refrigerate pasta salad, salsa and dressing separately for up to 4 days. Top salad with dressing and pico de gallo just before serving.

Nutrition Facts

1 meal-prep container, 2 Tbsp. dressing & 2 Tbsp. pico de gallo each
436 calories; protein 33.7g; carbohydrates 46.8g; dietary fiber 14.4g; sugars 9.5g; fat 14.4g; saturated fat 3.6g; cholesterol 63.8mg; vitamin a iu 663.6IU; vitamin c 6.2mg; calcium 186.6mg; iron 3.8mg; sodium 375.1mg.

3 lean protein, 2 1/2 starch, 1 fat, 1/2 lean protein, 1/2 medium-fat protein