Healthy lunch box: 24 meal ideas to take to work

For many people, one of the great difficulties in following a diet or simply eating well on a daily basis is the fact that they do not eat at home and, therefore, cannot prepare their own meals.

For some time now, however, the idea of ​​“lunchboxing” has been widespread, that is, preparing your main meals in advance so that you can take healthy foods that “fit into your diet” to work, college and elsewhere. /or commitments in general.

Yes, this practice requires a little patience and organization, but it sure has incredible advantages! Preparing your own lunch box, in addition to being an economical practice, is the best way to know exactly what you are eating, thus avoiding sabotaging your diet and/or your health in general.

But, it is worth noting: when it comes to healthy lunchboxes, the ideal is always to vary the dishes and the presentation of the food, so as not to let the food fall into the routine, which could lead to holes (or the famous “jacadas”). Get inspired by practical and light lunchbox ideas:

lunchboxes with meat

1. Sauteed chicken with vegetables and rice: for a complete and healthy meal! And best of all, you can vary the vegetables whenever you want, using, for example, carrots, peas, cabbage, etc.

2. Light Chicken Stroganoff: a lighter version of this dish that everyone loves, chicken stroganoff. You will basically need chicken fillet, low-fat plain yogurt, tomato paste, olive oil, basil, oregano, salt and pepper.

3. Light chicken: a practical, delicious recipe that can be prepared beforehand and taken as a lunch box at work. Healthy and well seasoned, it can be made with brown rice or parboiled. The tip is to brown the thighs well to give color to the broth.

4. Basmati rice with vegetable tuna: a healthy, quick and very economical suggestion for those who are adept at lunchboxes. The tuna can (in water), by the way, is perfect for those days when you want a quick and nutritious meal.

5. Wholemeal Tuna and Spinach Lasagna: very quick to prepare, you will only use wholemeal lasagna plates, tomato sauce, sliced ​​mozzarella, ricotta cheese, spinach, basil, tuna in water or previously cooked shredded chicken.

6. Chicken, pumpkin and banana biomass Escondidinho: a gluten-free, lactose-free, egg-free and sugar-free recipe. A delicious dish that allows for many variations. You can, for example, replace the pumpkin with potatoes or yams; You can also replace the chicken with beef, eggplant or tofu.

7. Chickpea casserole with chicken: a great option for lunch or dinner. You will only use chickpeas, shredded chicken, cottage cheese (regular or light) and the water from cooking the chickpeas. Delicious and practical food.

8. Filet mignon escalope with Madeira sauce: a perfect dish for that special lunch or dinner… But also for everyday life! Because you can freeze small portions and consume whenever you want.

9. Spicy chicken with mashed sweet potatoes and broccoli: for a complete, practical and delicious meal. You will only use ground chicken, pink salt, black pepper, parsley, chili flakes, sweet peppers, onions, garlic, soy sauce, sweet potatoes and broccoli.

10. Steak roll with special sauce: the tip is to use thin steaks with soft topside. At the butcher’s, ask them to clean it well and cut it thin. There are other cuts of meat that work well for this dish, but the cooking point can change.

11. Tilapia fillet with chestnuts and passion fruit sauce: a light and delicious meal, perfect for those who love fish, but also like to vary the way they consume food. The crushed chestnuts and passion fruit sauce will add a special touch.

12. Hake burger with sweet potatoes and green beans: a different, tasty and super healthy meal. You will basically use onions, peppers, hake fillets, seasonings to taste, rice flour, sweet potatoes, olive oil and green beans.

13. Lunchboxes in the jar: you will use shredded chicken, chickpeas, radishes, brown rice, olive oil, parsley, walnuts, cherry tomatoes and lettuce. But, you can always vary the ingredients used, making different lunchboxes, so you don’t get sick and eat well daily!

Meatless lunchboxes

14. Healthy Vegetarian Stroganoff: The base is oatmeal, so the thicker you want the sauce to be, the more oatmeal you should add. It is an alternative stroganoff option ideal for those who are on a diet, or simply looking for a more natural food.

15. Spring risotto: perfect for those who appreciate colorful and tasty dishes! Not to mention that it is a practical and quick recipe, ideal for everyday use, just cook the rice in the vegetable broth and then add the tomato and zucchini.

16. Egg pancake with bertalha and millet salad: for those who like to vary flavors! It is a complete and different meal… Egg pancake with bertalha, homemade red sauce without tomato and millet salad.

17. Zucchini noodles: a vegan, gluten-free, lactose-free recipe, that is, super healthy, but also very tasty. The sauce is made differently, using the oven, with tomatoes, garlic, salt and pepper. It’s worth learning!

18. Wholemeal penne with pesto: for those who don’t give up a good pasta! Whole grain is a great option because, in addition to delicious, it is rich in fiber. You will also need walnuts, mint, parsley, chives, spinach, buffalo mozzarella, grated parmesan, salt, black pepper and olive oil.

19. Eggplant Lasagna: Recipe that proves how versatile the eggplant is. She is the dough of a delicious lasagna, gluten free and vegetarian. Tomato sauce is made with onions, peeled tomatoes and basil leaves.

20. Carrot risotto: a beautiful, healthy and delicious dish. Ideal to make as a lunch box on a daily basis. The yield is six servings and you will only use carrots, onions, butter, arborio rice, white wine and vegetable stock.

21. Quinoa tabbouleh with chickpeas: recipe by Bela Gil, this is a delicious healthy lunch box, with quinoa tabbouleh with chickpeas and a sweet potato and baroa potato puree with coconut milk. To do and be surprised!

22. Bobó de shitake: a complete dish, to get away from the routine! You will use cassava, pumpkin, green peppers, onions, shitake, palm or olive oil, vegetable broth, coconut milk, chilli pepper, salt and coriander.

23. Scrambled tofu, brown rice with broccoli and sautéed vegetables: this lunch box option combines scrambled tofu with turmeric, brown rice with collard greens and assorted sautéed vegetables. A complete, different and tasty dish.

24. Moqueca de plantain: recipe that yields two to three portions and can be served with rice, farofa, quinoa or whatever your creativity dictates! A different dish full of flavor, perfect for those who don’t eat meat.

Now you know: preparing your own lunch box is the best way to ensure healthy eating outside the home. That way, you know exactly what you’re eating and there’s no harm to the diet or health in general!