Eating in a balanced way outside the home or when you go to the office can often be a challenge.
The daily routine means that sometimes we do not have time to prepare anything elaborate and we settle for a simple machine sandwich or a precooked dish ready to heat. Therefore, planning a weekly menu and bringing your own food to the office is the best way to lead a healthy lifestyle. Preparing a daily healthy lunch box is one of the best options if you can’t go home to eat.
Today we are going to give you some healthy and quick recipes so that you can eat healthy every day without spending a lot of time.
1. Thai salad with grilled chicken (tofu if you are vegan).
- 1 cucumber.
- 1 carrot.
- 1 zucchini
- 100 grams of chicken or tofu.
- 20 grams of peanuts.
- 20ml of soy sauce.
- Olive oil.
First, we wash all the vegetables and peel the carrot. With the help of a food grater or with a spiralizer, we make strips of all the vegetables and reserve.
On the other hand, we chop the peanuts or, if you prefer, leave them in their natural format. Cut the chicken or tofu into cubes and grill them. Once ready, prepare the dressing by mixing soybeans, olive oil, crushed garlic and sesame seeds.
Mix it all up and it’s ready to eat!
2. Lentil and rice salad with curry and cinnamon vinaigrette.
- 30 grams of cooked lentils.
- 30 grams of basmati rice.
- Feta cheese (to taste).
- ½ avocado.
- 1 grated carrot.
For the vinaigrette:
- 1 small tablespoon of sesame oil.
- ½ teaspoon of curry.
- ½ tablespoon of cinnamon.
- 1 pinch of cumin.
- ½ clove of garlic.
- 1 little balsamic vinegar.
- Fresh coriander (to taste).
- 1 little water.
First, we boil the rice, drain and let cool. Meanwhile, prepare the dressing by mixing all the ingredients in a glass and whisk.
We start making the salad by mixing the lentils, rice, avocado and feta cheese.
Finally, we season it and put it in the fridge. We already have a delicious recipe ready to taste the next day.
3. Baby potatoes with chickpeas and Provencal herb dressing.
- 150 grams of cooked baby potatoes.
- 30 grams of cooked chickpeas.
- 30 grams of cooked green beans.
- A handful of cooked peas.
- A little pink pepper.
- 3 chopped radishes.
For the dressing:
- 1 egg white.
- 2 tablespoons of olive oil.
- ½ tablespoon fine mustard.
- The juice of one lemon.
- Provencal herbs to taste.
For the dressing: Pour the olive oil into the blender glass, add the egg white, the herbes de Provence, the salt and the lemon juice. Once incorporated in the glass, mount the sauce with the whisk.
Once the dressing is done, place the baby potatoes in a large bowl and add the chickpeas, peas and beans.
Finally, add the sauce and mix everything. Our healthy tupperware is ready!
4. Salad of integral pasta and vegetables.
- 70 grams of wholemeal pasta.
- Corn cooked to taste.
- 1 can of natural tuna.
- Cherry tomatoes.
- Fresh cheese.
- Fresh parsley.
- Olive oil.
- Apple vinager.
First, we cook the pasta, drain it and let it cool.
While the pasta is cooking, cut the cherry tomatoes in half, mix with the corn, tuna and fresh cheese and set aside.
Prepare the dressing by mixing the olive oil together with the parsley, salt and vinegar in a glass.
Once the pasta is cold, we mix everything in a bowl and we already have a healthy and fresh salad to take to the office.
5. Poke Bowl of quinoa and mango.
- 100 grams of quinoa.
- ½ avocado.
- ½ mango.
- 70 grams of cooked edamame.
- 1 small fillet of fresh salmon.
- Soy sauce.
- Olive oil.
Cook the quinoa and edamame until they are ready. Next, we cut the salmon fillet, the avocado and the mango into small cubes and reserve.
When the quinoa is cooked, we put it directly in a round container, add the salmon, the edamame, the avocado and the mango on top of the quinoa.
Finally, season with soy sauce, olive oil and salt. To decorate, we add a little sesame.
A simple and quick dish to eat any day at the office!
These are some of the recipes that we have prepared so that you can eat healthily at work. If you want to know some more, don’t miss this post and this other one where you can find more ideas to prepare a healthy tupperware.