4 Quick And Healthy Take-to-work Meal Recipes

Eating healthy at the office is something that almost no professional does. Every morning we are plagued by the question of what to take to work that day. The decision is often made due to time constraints and to some extent laziness as well, and we tend to go for quick and unhealthy dishes like cans and countless ready-made meals. We often forget about the hidden calorie, fat, and sugar traps that lurk in these foods.

That is why a quick, healthy and nutritious lunch is necessary to take to the office. You will find the recipes and the necessary tips for it in this article. You will see how you fill up with health and you will also have fun.

How to make lunch healthy

For a delicious and healthy lunch, you must combine the ingredients from all the important food groups, as respecting the principles of a balanced diet is the most important thing. Look for fresh vegetables, protein sources like legumes, and foods with slow-absorbing carbohydrates and fiber, as well as whole-grain pasta and rice.

Also, make sure you eat at least five servings of fruits and vegetables a day. Fruit in particular provides quick energy and also provides you with important vitamins and nutrients. The same applies to nuts, which also promote concentration. Remember, on the other hand, that you should have a hot meal during the day.

Quick and healthy recipes to eat 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 clove garlic
• 1/2 onion
• 50 g of dried tomatoes
• 1/2 red pepper
• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• Salt and pepper to taste

Elaboration:

1. Cook the pasta as usual.
2. While the pasta is cooking, dice the tomatoes. Wash and chop the peppers. Then peel the garlic and chop it up.
3. Season the pasta with salt and pepper. Heat oil in a frying pan, fry the peppers, tomatoes, shallots and garlic. Add the diced tofu after five minutes. Reservation
4. Drain the pasta. Let the macaroni or spaghetti cool, add the vegetable mixture, add the balsamic vinegar and stir well. Once well stirred, place in a bowl with a lid and leave in the fridge overnight.

2. Italian potato salad

Ingredients (for 2 servings):

• About 8 large potatoes (about 600g)
• 125 g cherry tomatoes
• 90 g of seitan
• 150 g of vinaigrette made with white balsamic vinegar
• 30 g pine nuts
• A quarter of a red onion
• 75g basil pesto
• A little basil
• Salt and pepper

preparation:

1. Wash the legs and cook them with their skins in boiling water for 20 minutes. After that time, drain them and when they are cold, peel them and cut them into slices.
2. 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.
3. Then wash the tomatoes and cut them in half. Julienne the onion.
4. For the dressing, stir the vinaigrette with the pesto and season with salt and pepper.
5. Now put the sliced ​​potatoes, the vinaigrette and the pesto in a bowl and mix well. Then place the salad in a bowl with a lid and reserve for the 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 make them as directed in this buckwheat wrap recipe)
• 100g hummus
• 60 g of celery
• 2 avocados
• 2 lettuce leaves
• 1/2 apple
• Some plain yogurt
• A little salt, pepper and herbs

Elaboration:

1. Wash the lettuce leaves and cut them into strips. Clean the celery and chop it finely. 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.
2. Moisten the whole wheat rolls a little with water and bake them briefly. Then spread the wraps with the hummus, top with the avocado and natural yogurt mixture and the rest of the prepared ingredients.
3. Finally, roll up the wraps and store them in the container.

4. Tomato and mozzarella rolls

Ingredients for (1 person):

• 1 whole wheat muffin
• 1 tablespoon of lentil pate
• 1/2 tomato
• 1 ball of mozzarella
• A little salt, pepper and basil

Elaboration:

1. Take the muffin and slice it open, but don’t cut it all the way to the edge. Then cover it with the duck.
2. Cut the tomato and mozzarella into thin strips and place them on your bun.
3. Then season with salt and pepper and add some chopped basil leaves on top.