Taco lunch meal prep Recipe
A fast, flavor-forward Taco lunch meal prep Recipe for busy weekdays — seasoned protein (choice of beef, chicken, pork, or beans), fresh pico and lime-cilantro slaw, and a creamy cilantro-lime sauce. Prepares 4 hearty lunches that assemble in minutes and stay bright through the week. Meal-prep friendly, freezer-safe protein, and customizable for low-carb or vegan diets.
Ingredients
Protein (choose one):
- Ground beef option: 1.5 lb 700 g lean ground beef
- Chicken option: 1.5 lb 700 g boneless skinless chicken thighs (or breasts)
- Pork option: 1.5 lb 700 g pork shoulder, cubed
Vegetarian option: 2 x 15 oz (425 g) cans black beans, drained & rinsed
- 1 tbsp neutral oil vegetable, canola, or avocado
- 1 medium yellow onion finely diced (about 1 cup)
- 3 cloves garlic minced
- 2 tbsp chili powder
- 1 tbsp ground cumin
- 1 tsp smoked paprika optional
- 1 tsp dried oregano
- 1 tsp kosher salt adjust to taste
- ½ tsp ground black pepper
- ¼ –½ tsp cayenne optional for heat
- 1 –2 tbsp tomato paste optional; deepens flavor
- ½ cup low-sodium chicken or beef stock or water, as needed
- 8 –12 small corn or flour tortillas 2–3 per meal depending on appetite
- 2 cups shredded cabbage or bagged slaw mix
- 2 medium tomatoes diced (or 1½ cups pico de gallo)
- 2 scallions or ½ small red onion thinly sliced
- 1 bunch fresh cilantro chopped (about ½ cup packed)
- 2 limes zest + juice
- 1 ripe avocado or 1 cup prepared guacamole — add day of serving if possible
- ½ cup crumbled cotija or grated cheddar optional
Pickled jalapeños or fresh jalapeño slices (optional)
- ½ cup radishes thinly sliced (optional)
- Olive oil or cooking spray for warming tortillas
- Creamy Cilantro-Lime Sauce
- ½ cup plain Greek yogurt or sour cream
- 2 tbsp mayonnaise optional
- ½ cup packed cilantro leaves
- Juice of 1 lime
- 1 small clove garlic
- Salt and pepper to taste
- Water to thin to drizzle consistency
Instructions
- Prep: Gather tools (large skillet or Dutch oven, knife, cutting board, measuring spoons, blender/food processor or small bowl for sauce). Preheat a pan over medium-high heat.
- Chop produce: Dice onion and tomatoes, mince garlic, shred cabbage, slice radishes, chop cilantro, cut limes. Keep avocado for assembly day if possible.
- Mix spice blend: In a small bowl combine chili powder, cumin, smoked paprika, oregano, salt, pepper, and cayenne. Set aside.
- Cook protein (choose your path):
- Ground beef: Heat 1 tbsp oil in skillet. Sauté half the onion until translucent. Add ground beef, break up and brown. Stir in tomato paste, then add spice blend and ¼–½ cup stock. Simmer 5–8 minutes until saucy and well seasoned.
- Chicken thighs: Heat oil, sear chicken pieces until golden. Remove briefly; sauté onion and garlic in same pan. Return chicken, sprinkle spice blend, add ½ cup stock, cover and simmer 12–18 minutes until cooked. Shred with forks or chop, reduce sauce until it clings to meat.
- Pork shoulder: Brown cubed pork in batches, sauté onion/garlic, return pork with spice blend, tomato paste and 1 cup stock. Braise covered at low simmer (stovetop) 60–90 minutes or roast in oven at 300°F/150°C 2–3 hours until fork-tender. Shred and skim fat.
- Black beans (veg): Sauté onion and garlic in oil, add spices, then beans and ¼ cup stock. Mash some beans for texture and simmer 8–10 minutes. Finish with lime juice and cilantro.
- Make pico de gallo: Combine diced tomatoes, remaining finely diced onion or scallions, chopped cilantro, lime juice, and a pinch of salt. Let sit 10 minutes.
- Make slaw: Toss shredded cabbage with 1 tbsp lime juice, a pinch of salt, and 1 tsp honey or sugar (optional). Keep dressing light so slaw stays crisp.
- Make sauce: Blend Greek yogurt, mayonnaise (if using), cilantro, lime juice, garlic, salt and pepper until smooth. Thin with water to a drizzleable texture. Store in airtight container.
- Warm or store tortillas: Keep tortillas sealed at room temp or refrigerated. If warming before packing for short-term travel, wrap in foil after light warming.
- Portion: Divide protein into four equal portions (about 6–8 oz each). Place protein, a scoop of pico, a portion of slaw, and a small container of sauce into meal-prep boxes. Pack tortillas separately or add a base of cooked rice for bowls.
- Label & chill: Cool cooked protein for no more than 2 hours before refrigerating. Store components in airtight containers; protein and sauces keep 3–4 days refrigerated. Freeze extra protein in portions for up to 2–3 months.
Notes
- Storage: Refrigerate assembled components separately. Avoid adding avocado or cheese until eating to prevent sogginess. Protein: 3–4 days in fridge, 2–3 months in freezer (cool completely, then freeze).
- Reheating: Microwave covered 60–90 seconds or reheat in skillet with a splash of stock to retain moisture. Warm tortillas on a dry skillet 20–30 seconds per side.
- Make-ahead hacks: Double the spice mix and freeze with protein portions for quick future meals. Quick-pickle red onion (1:1 vinegar:water, 1 tbsp sugar, 1 tsp salt) for instant brightness.
- Variations: Use fish (tilapia/cod) for Baja tacos, swap beans or tempeh for vegan option, or serve over cauliflower rice for low-carb bowls.
- Food safety: Don’t leave perishable items at room temperature for more than 2 hours (1 hour over 90°F / 32°C). Reheat proteins to at least 165°F (74°C) if required.
- Flavor boost: Finish reheated protein with a squeeze of fresh lime and a sprinkle of chopped cilantro to revive flavors.