This is my go-to blueprint for high-protein, low-cost lunches that actually hold up until Friday. By roasting the beans and vegetables together, we minimize cleanup, and the grain base ensures you aren't hungry by 3 PM. The total cost averages under $2 per serving.

Adjust the slider to match your container count. This formula assumes a standard 3-cup meal prep container.

The Base Components (for 5 servings):

• Grains: 1.5 cups dry (Farro, Quinoa, or Brown Rice)
• Protein: 3 cans (15oz) Chickpeas
• Veg: 2 large heads of Broccoli or 1lb Brussels Sprouts
• The "Sari" Spice Mix: 2 tbsp Smoked Paprika, 1 tbsp Cumin, 1 tsp Garlic Powder, 1 tsp Salt.

Don't skip the drying step. Wet chickpeas won't crisp; they'll just steam and get mushy.

We aim for 25 minutes of active oven time. Use this window to boil your grains.

Note: At the 12-minute mark, rotate the pans and shake the chickpeas to ensure even browning.

Dry bowls are boring. While things cool, whisk this together:

• 1/4 cup Tahini or Greek Yogurt
• Juice of 1 Lemon
• 1 tsp Sriracha or Maple Syrup
• Splash of water to thin it out

Let everything reach room temperature before snapping the lids on. This prevents condensation from ruining the texture.