Back to your daily routine, make your lunch box a friend


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September came and with it went back to normal. Whether you’re at work, going to a meeting or going to the gym, there’s sure to be a time in your day when you feel “off” inside of you. If so, there is nothing better than putting your hand in the lunch box and pulling out a snack super delicious and nutritious.

For those who like big or small, for those who like apple or chocolate, for those who can’t resist nuts, but also don’t say no to lemon or pineapple, there is. a snack for every taste. They are easy to transport and store, provide energy and are always delicious between meals.

Nuts never go out of style when choosing someone a snack easy to consume and transport. Nuts, for example, are 100% natural and bring great health benefits, because they help control cholesterol and, therefore, help protect the heart.

a snack enriched with dried fruits, 100% natural, without added sugar and is a good choice. This is the case with apples, they are good for breakfast, salads and snacks between meals. For those with a sweet tooth, there is always the option of a good chocolate cream.

For those who prefer the taste of lemon, Mercadona has an interesting, still lemonade. light, ideal for breakfast and snacks, for all ages, and easy to carry, due to its small size. For those who want to enjoy fruit everywhere, there are also peeled pineapples, sliced ​​and in natural juice, ready to eat. The options are many.

Lunch box recipes: five options that make everyday life easier

Preparing recipes for a lunch box at work is a great way to not only escape the temptation of restaurants and focus on your meals, but also be able to eat healthier and save money on your wallet.

And no, not having time or skill to cook food is not an excuse for not doing it, because we recommend five recipes, one for each day of the week, which requires almost no preparation. This way, you can plan your daily routine, without worrying. Take it out of the fridge and eat it or take it out of the fridge, heat it up and eat it.

To start the week, we recommend grilled chicken breast with fusilli, vegetables sprinkled with pesto sauce.

1. Season 200 g of chicken breast with salt, black pepper and a tablespoon of ground cayenne pepper.

2. Insert the breast through the metal plate on both sides until golden.

3. In a frying pan with oil, sauté 125 g of broccoli, carrots and frozen cauliflower.

4. Cook 100 g of fusilli for 11 to 13 minutes with a little salt.

5. Add three tablespoons of fresh pesto when serving.

On Tuesday prepare a salad with fried carrots, chickpeas and sea bass in the oven with olive oil, lemon and parsley. Enjoy all the benefits of vegetables and legumes in your diet. In addition, sea bass is a white fish that stands out for its mild taste, high protein content and low fat content.

1. Place two containers of water in the oven, previously seasoned with salt and pepper and a drizzle of olive oil for 13 minutes at 200º.

2. Brown onions, chopped garlic with a little oil and sauté 50g of grated carrots.

3. Wash and drain 100g of chickpeas and 20g of lettuce.

4. Prepare vinaigrette with 50ml of oil, juice of one lemon, zest of ½ lemon and 5g of chopped parsley.

5. Add all the ingredients and season with vinaigrette at the time of use.

On Wednesday, a white bean and octopus salad with vinegar, paprika, parsley and olive oil will taste great to get you through the week, great for recharging your batteries.

1. Cut 150g of boiled octopus.

2. Dice ½ red onion and ¼ green pepper. Cut 5 to 6 cherry tomatoes in half.

3. Brown onions, chopped garlic and a little oil and fry 50g of grated carrots.

4. Wash and drain 100g of white beans.

5. Prepare the vinaigrette with 50ml of oil, 7ml of vinegar, a teaspoon of paprika and 5g of chopped parsley.

6. Combine all ingredients and season with vinaigrette at the time of use.

For Thursday we recommend pork knuckle with truffle sauce, basmati rice and mixed vegetables. The perfect balance of taste, high in protein, low in fat and with a large amount of minerals and vitamins.

1. Put the pork in the oven for about 13 minutes at 200º.

2. Remove and cut the hooks in the medallions.

3. Then cook the sauce in the frying pan, when it boils, add the insect so that it finishes cooking in the sauce.

4. Saute 125g of frozen vegetables with a little oil.

5. Bake a cup of basmati rice in the microwave and add to the lunch box with all the ingredients.

To end the week well and welcome the weekend, smoked salmon with brown rice, peas and vegetables made with olive oil, soy sauce, honey, radishes and peanuts is good. A wholesome meal at the same time.

1. Saute 100g of broccoli, cauliflower and frozen carrots with a little oil. Save and bake 40 g of frozen peas.

2. Bake a cup of brown rice in the microwave and put all the ingredients in a lunch box with 100g of smoked fish.

3. Prepare the vinaigrette with 50ml of olive oil, 8ml of soy sauce, 15g of honey, two chopped radishes and 10g of chopped roasted peanuts. Take it in a separate container for the season of consumption.

A handful of recipes that are sure to make your return to everyday life easy and delicious.

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