The Easiest 30-Minute Fall Meal Prep for the Rare Disease Warrior

Vegan, gluten-free, dairy-free. Three symbols and phrases I constantly look for in food. I have to. Having chronic illness and rare disease has a tremendous impact on my digestion. Not to mention side effects of treatments and drugs makes me feel like I have the digestion of a newborn baby.

But I also work. And sometimes, working isn’t really conducive to eating super healthy, inexpensive meals. Given this challenge, I came up with a pretty inexpensive, fast meal prep that lasts me three or more days, at least when it comes to eating lunch. I call it “Veggie Tuscan Wrap”. Check it out below.


  • Pre-chopped butternut squash (Trader Joe’s)
  • Pre-chopped broccoli (Trader Joe’s)
  • Pre-chopped kale (Trader Joe’s)
  • Shredded carrots (Trader Joe’s)
  • Can of chickpeas (Trader Joe’s)
  • One cup quinoa, cooked (Trader Joe’s)
  • 1 tbsp olive oil
  • Hummus (optional)
  • Collard Greens (optional)
  • GF Tortillas (optional)

Pesto Mayo Ingredients:

  • 3 tbsp Vegan Mayo or Canola oil Mayo
  • Pack of basil leafs (Trader Joe’s)
  • 1 – 2 tbsp olive oil
  • ¼ cup pine nuts
  • ¼ cup walnuts
  • Lemon Juice from one or two lemons to taste
  • Garlic and onion powder to taste
  • Salt and pepper to taste
  • Cayenne (optional)


Pre-heat oven to 350 degrees. Empty the bags of squash, broccoli and carrots in a bowl and mix with one tbsp olive oil. Lay on roasting pan, so that none of the veggies are overlapping too much and roast for 25 minutes. At the 25 minute mark, pull out the pan and pour half the bag of kale on top of the veggies and place in the oven for 2-5 more minutes, or until the kale is wilted but not burnt.

While the veggies are roasting, cook 1 cup of quinoa according to directions on the bag.

While quinoa and veggies are cooking, make pesto mayo by combining mayo, 1 tbsp olive oil, 1 tbsp water, basil leafs, pine nuts, walnuts, half the juice from the lemon, and sprinkles of garlic powder, onion powder, salt and pepper in a food processor. Process until combined into a sauce. Add lemon juice and spices to taste. You may have to add some water or olive oil if the sauce it too thick or strong for you.

When veggies and kale are done roasting, pull out the pan from the oven and put the veggies in a big mixing bowl. Mix with quinoa and can of chickpeas (drained and rinsed). Then, put mayo pesto on the mixture and combine. Once you’ve combined, if you want to add cayenne to taste for a spicey version, sprinkle it on. Remember, a little cayenne goes a long way!

Store in an air tight container in the fridge. For lunch, you can spread hummus on a collard green leaf, put the mixture on top and roll it up like a burrito for an even healthier, protein-packed lunch! You can do the same with a GF tortilla. Or, you can just eat the mixture right out of the Tupperware like I do.

I hope you enjoy this meal as much as I did! It lasted 3+ days, but I wouldn’t eat it past 5 days.

Jessica Gladwell

Jessica Gladwell

Jessica Gladwell is one of PW's consultants and patient editors. She has lived with late-stage, chronic Lyme and POTS since circa 2002. She has also served as a caregiver to close family members with late-stage, chronic Lyme. Before diagnosis, she served as a business consultant for a large corporation and PM for a small digital branding agency. Now, she is proactive in the rare and neurological disease community, spreading awareness and advising on matters of health and lifestyle when living with a chronic illness.

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