Many people have only one time to eat at noon. That’s why they need to leave a prepared meal, but this is no excuse to resort to ultra-processed or dishes made with the first thing you find. There are options for a healthy and quick lunch, discover them.
Eating healthy in the office is something that almost no professional does. Every morning we are haunted by the question of what to take to work that day. The decision is often made for lack of time and, to some extent, also for laziness, and we usually opt for fast and unhealthy dishes such as cans and countless prepared meals. We often forget about the hidden pitfalls of calories, fats, and sugars lurking in these foods.
That’s why you need a quick, healthy and nutritious lunch to take to the office. You will find the recipes and the necessary tips for it in this article. You will see how you will be full of health and you will also have fun.
HOW TO MAKE LUNCH HEALTHY
For a delicious and healthy lunch, you must combine the ingredients of all the important food groups, because respecting the principles of a balanced diet is the most important thing. Look for fresh vegetables, protein sources such as legumes, and foods with slow-absorbing carbohydrates and fiber as well as brown pasta and rice.
Also, be sure to eat at least five servings of fruits and vegetables a day. The fruit in particular provides energy quickly and also offers you important vitamins and nutrients. The same applies to nuts, which also favor concentration. Remember, on the other hand, that you should make a hot meal during the day.
HEALTHY AND QUICK RECIPES FOR EATING OUT
I propose 4 healthy lunch recipes that you can prepare in a few minutes. If you don’t have any of the ingredients, dare to improvise.
1. PASTA WITH TOFU, TOMATOES, PEPPERS AND SHALLOTS
Ingredients (for 2 servings):
- 200 g smoked tofu
- 100 g whole-grain macaroni or spaghetti
- 2 shallots
- 1 garlic clove
- 1/2 onion
- 50 g sun-dried tomatoes
- 1/2 red bell pepper
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- Salt and pepper to taste
Elaboration:
- Cook pasta as usual.
- While the paste is being made, cut the tomatoes into cubes. Wash and chop the peppers. Then peel the garlic and chop it.
- Season the pasta with salt and pepper. Heat oil in a pan, fry the peppers, tomatoes, shallots and garlic. Add the diced tofu after five minutes. Reservation
- Drain the pasta. Let the macaroni or spaghetti cool, add the vegetable mixture, add the balsamic vinegar and stir well. Once well removed place in a bowl with lid and leave in the fridge overnight.
2. ITALIAN POTATO SALAD
Ingredients (for 2 servings):
- Approximately 8 large potatoes (approximately 600 g)
- 125 g cherry tomatoes
- 90 g seitan
- 150 g vinaigrette made with white balsamic vinegar
- 30 g pine nuts
- A quarter of red onion
- 75 g basil pesto
- A little basil
- Salt and pepper
Preparation:
- Wash the paws and cook them with skin in boiling water for 20 minutes. After that time, drain them and when they are cold, peel them and cut them into slices.
- Toast the pine nuts in the pan without oil. Take them out when they are golden brown and then let them cool. Put a few drops of oil in the still hot pan and make the seitan.
- Then, wash the tomatoes and cut them in half. Cut the onion into julienne.
- For the dressing, stir the vinaigrette with the pesto and season with salt and pepper.
- Now put in a bowl the sliced potatoes, vinaigrette and pesto and mix well. Then place the salad in a bowl with a lid and reserve at night in the fridge. The next morning add the pine nuts and seitan and mix them with the salad.
3. HEALTHY WRAPS
Ingredients (for 2 people):
- 2 whole wheat wraps (you can prepare them as indicated in this buckwheat wrap recipe)
- 100 g hummus
- 60 g celery
- 2 avocados
- 2 lettuce leaves
- 1/2 apple
- Some plain yogurt
- A little salt, pepper and herbs
Elaboration:
- Wash the lettuce leaves and cut them into strips. Clean the celery and finely chop it. Then wash and peel the apple and cut it into thin slices. Remove the avocado from its peel and mix it with the natural yogurt.
- Wet the whole grain rolls with water a little and bake them briefly. Then spread the wraps with the hummus, put on top the avocado and natural yogurt mixture and the rest of the prepared ingredients.
- Finally, roll the wraps and store them in the container.
4. TOMATO AND MOZZARELLA ROLLS
Ingredients for (1 person):
- 1 whole-grain bread roll
- 1 tablespoon lentil pate
- 1/2 tomato
- 1 mozzarella ball
- A little salt, pepper and basil
Elaboration:
- Take the muffin and cut it to open it, but do not cut it to the edge. Then cover it with the duck.
- Cut the tomato and mozzarella into thin strips and place them on your bun.
- Then salt and pepper and add some chopped basil leaves on top.
