Home » Blog » Fitness lunch box: tips and suggestions to compose yours

Fitness lunch box: tips and suggestions to compose yours

“Marmitar” is an already consolidated trend, especially among those who care about following a healthy diet on a daily basis, but, due to work or study, need to eat outside the house.

When preparing your own meals, you know the origin of each ingredient used, define the seasonings that will or will not be used in the dish, adjust the quantities of each food to your needs, in short, choose exactly what you will eat… economy question!

However, when setting up a fitness lunch box, it is normal for doubts to arise about what types of food to use. In addition, at some point, ideas for different and nutritious combinations may be lacking.

10 suggestions for fitness lunchboxes with animal protein

Creativity is a keyword when creating your lunchboxes. It is important to always vary the foods chosen within each group to avoid monotony (which could take your healthy eating proposal “down the road”).

Get inspired by good ideas for complete and delicious meals for your everyday lunch!

1. Quick fitness lunch box

An easy and tasty combination. The meatball is quick to make, in addition to being super healthy for being full of protein and fiber; brown rice also has a significant amount of fiber when compared to white rice; and the salad, made with green beans, carrots, tomato, onion, chives, salt, oil and vinegar, completes the meal with a lot of flavor.

2. Creative fitness lunch box

Not to let the lunch box fall into the routine! This salad has a beautiful presentation and is easy to make. The tapioca dices, on the other hand, are baked and are delicious, and go very well with the ground beef muffin, which is charming and tasty.

3. Elaborate fitness lunch box

Rocambole is a good option to get away from the “grilled steak or chicken”. It is tasty, light and the recipe yields 10 servings (which you can freeze for other days of the week). The carrot gives a special color to the brown rice and the coleslaw with beetroot is beautiful, delicious and refreshing.

4. Fitness lunch box that doesn’t look like fitness

To make this salad, which is delicious and elegant, you will only use curly lettuce, mimosa lettuce, iceberg lettuce, raisins and sun-dried tomatoes. The potato is made in the airfryer, thus being a super healthy option, “fried” without oil. The hamburger is also simple and delicious.

5. Practical fitness lunch box

The chicken fillet is made simply, seasoned only with salt, olive oil and black pepper, and goes perfectly with a very complete salad. The tip, by the way, is to mix these two salad recipes in the lunch box, ensuring a nutritious, colorful and delicious meal.

6. Juicy fitness lunch box

Meatballs are perfect for changing the way you eat chicken on a daily basis. Cassava and corn harmonize very well, providing the meal’s carbohydrates, and the sweet and sour salad ends the lunch box, bringing striking colors and flavors.

7. Oriental fitness lunch box

The spring roll is baked, making it a much healthier option compared to the original (fried) version. The chess chicken, in addition to the lean protein, takes a lot of vegetables, making it a colorful and very tasty dish. Sunomono salad is made with just cucumber, salt, vinegar, a little sugar, sesame seeds, salt and pepper.

8. Fitness lunch box to escape the routine

The pie is totally healthy and very tasty, and does not contain any flour. The chicken gets the special touch of the curry; and the salad, with tomatoes, green grapes, sprouted wheat grain, oregano, olive oil and salt, completes the meal.

9. Special fitness lunch box

A different and tasty burger, made in the oven, that goes very well with these sweet potato “dumplings”. To complement the meal with lots of color and health, a salad made with carrots, zucchini, adzuki bean sprouts, red cabbage, radishes, olive oil and salt.

10. Fitness lunch box rich in omega 3

  • Grilled fish
  • Rice with vegetables and chia
  • Black rice salad with asparagus and shrimp
  • For a well-crafted lunch box while still being light! The black rice salad is sophisticated, refreshing and very tasty. The rice is enhanced with chia and vegetables, being perfect to accompany the grilled fish fillet.

    10 suggestions for fitness lunchboxes with plant-based proteins

    Even if you don’t consume animal proteins, there are plenty of options to create good meals. See vegetarian and vegan menu ideas for your everyday life:

    1. Juicy vegetarian fitness lunch box

    The burger is made simply and is beyond delicious! The same goes for hummus (or hommus), a paste of chickpeas with tahini, of Arabic origin, and very tasty. To complete the meal, carrots with tahini sauce, olive oil, lemon and salt.

    2. Different vegetarian fitness lunch box

    Jackfruit “meat” is already well known in vegetarian cuisine as a substitute for chicken, due to its appearance and texture. The burrito, in turn, is made with red bell peppers, chili powder, cayenne pepper, salt, lemon, nutritional yeast, garlic and water. To complement the meal, the salad that brings a delicious and different combination of ingredients: you feel the crispness of apple and leek contrasted with the softness of tofu.

    3. Enhanced vegetarian fitness lunch box

    Crackers are delicious, crispy and simple to make. The broccoli and shitake stew is rich in protein, as well as delicious. And the zucchini flower salad ends the meal in style, it’s different and refreshing!

    4. Low carb vegetarian fitness lunch box

    Egg muffins with mushroom and spinach filling are super healthy, low-carb and an excellent option for your lunch box! The cauliflower florets are baked and can be served with any sauce you like. The coleslaw with apple, on the other hand, is super refreshing and satiating!

    5. Nutritious vegetarian fitness lunch box

    Baroa potato (or mandioquinha) is the basis of a light and tasty cream, which satisfies well. The beetroot is served in a different way, roasted, and it turns out delicious. The black-eyed pea salad, on the other hand, is very complete and colorful. A combination of incredible colors and flavors in the same meal!

    6. Arabic vegan fitness lunch box

    Perfect combination for those who don’t eat meat but enjoy some Arabic dishes. The kibbeh is baked, made with soy protein, wheat for kibbeh, oat flakes, onion, garlic, parsley, mint, vinegar, olive oil and salt. The “hummus”, instead of chickpeas, is based on cabotiá pumpkin, and the quinoa tabbouleh has several ingredients that make it colorful and full of flavor!

    7. Fast-food vegan fitness lunch box

    Did you know that with some sweet potatoes, with a little oil, salt and sweet paprika, you can make delicious crunchy and baked chips?! Option for a healthy and different lunch box! To complement the meal, pea burger and broccoli salad with cauliflower.

    8. Italian vegan fitness lunch box

    Proof that a vegan fitness lunch box can be very inviting! Zucchini spaghetti replaces traditional pasta in a much lighter way! Meatballs are easy to make and are delicious. The bruschetta, in turn, is made with zucchini and tomato. For a different, super light and healthy meal!

    9. Tasty vegan fitness lunch box

    Vegan corn cream is made with oat milk, super simple to prepare. The breads are soft, nutritious and delicious. To complete the meal in the best way, the rocambole is made with onion, soy protein, vinegar, onion cream, oregano, rolled oats, wholemeal flour, olive oil, salt and pepper.

    10. Vegan fitness lunch box with only vegetables

    This “fake rice”, made with cauliflower, is an option to replace conventional rice, whether for those looking to reduce carbohydrates and calories, or for those looking for a different and light option. For the ratatouille, you will use eggplant, zucchini, green peppers, tomatoes, onions, water, garlic, basil, rosemary and salt. The salad is simple, but delicious and nutritious.

    How to assemble your fitness lunch box

    Did you like the suggestions, but want to go beyond them? For those who are looking to lose weight, maintain weight or simply follow a healthier diet, it is essential to pay attention to the composition of the lunch box, to avoid excesses and/or lack of some type of important nutrient in the meal.

    A food plan must be made individually, respecting the particularities and goals of each person. Thus, the ideal is to assemble your lunch box according to the guidelines of her or her nutritionist.

    However, in general, it is possible to follow a “basic rule” when setting up a fitness lunch box:

    You must compose ½ part of the pot/plate with vegetables; ¼ of the plate/pot for vegetable and/or animal proteins; and the last part (¼) must contain carbohydrate, thus ensuring a complete and balanced meal.

    greens and vegetables

    Carrots, tomato, lettuce, arugula, beetroot, onion, cucumber, eggplant, zucchini, chayote, broccoli, cauliflower… These are just a few examples of vegetables that help to compose a healthy, colorful and delicious lunch box.

    Vegetables and vegetables, in general, are important sources of carbohydrates, fiber, water and vitamins. They contribute by providing the nutrients that the human body needs, in addition to satisfying, avoiding the excessive consumption of other types of food (such as, for example, carbohydrates).


    Proteins can be of animal or plant origin. Therefore, there is no shortage of good protein options to compose a fitness lunch box: beef, chicken, egg, fish, beans, soy, chickpeas, among others.

    The benefits of protein for human health go far beyond gaining or maintaining muscle mass. They help rebuild injured tissues, regenerate muscles, transport substances throughout the body, regulate hormones, play an important role in the immune system, among many other functions.


    Carbohydrates are the main source of energy for the body, so they are essential in a healthy diet. The guideline, however, especially for those who want to lose weight or maintain weight, is not to exaggerate in consumption and avoid refined carbohydrates, giving preference to whole grains.

    Brown rice, wholegrain pasta, sweet potatoes and cassava, for example, are great options to make up ¼ of your fitness lunch box.

    Having this composition as a basis, it is easier to assemble the most varied fitness lunchboxes, since the options are countless, thus preventing choices from “falling into routine”.

    Bored of the lunchbox?! With so many options, never! Just use creativity and combine the right types of food to prepare healthy, economical and delicious meals for your day to day!

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