lunch box: cook on Sunday and eat healthy during the week –

For five lunchboxes (from Monday to Friday), the nutritionist Maria Cecília Corsi, from Liv Light (a company from São Paulo specializing in healthy meals), suggests:

• Sauté 450 grams of chicken breast.
• Cook 2 cups (tea) of brown rice, 1 cup of lentils and another cup of quinoa.
• Roast 1/4 Japanese pumpkin with salt and rosemary.

The ideal is to divide it into three portions and keep it in the refrigerator (for a week) or in the freezer (up to three months) for everyday use. You can do the same with the wholemeal blender pie (recipe below). Important: leave to gather herbs and other spices fresh to items ready the day (or the night before) that will be part of your lunchbox.

Read more: 6 steps to prepare your fitness lunch box without wasting too much time

FULL MEAL

Once in a while eating out is fine. But every day you get tired and almost always fattening. When you make your own lunch box, you control the quality and quantity of fat and salt, in addition to preparing the recipes according to your palate. Just don’t forget to combine:

• 1 type of carbohydrate (brown rice and pasta, yams, sweet potatoes).
• 1 lean protein (egg, chicken, fish).
• 1 type of legume or grain (beans, lentils, quinoa, chickpeas).
• Assorted leaves and vegetables (seasoned with olive oil to ensure a little good fat).

BOTTLE 1:
omelette pancake
Lentil Salad
Green leaves and carrots with seeds, olive oil, balsamic vinegar and salt
fruits

BOTTLE 2:
Pumpkin in the oven
quinoa tabbouleh
Assorted leaves with olive oil, lemon and salt
Fruit

LUNCH 3:
quick pot chicken
Wholegrain rice with herbs
Roasted pumpkin with salt and rosemary
Green leaves and cherry tomatoes with olive oil, lemon and salt
Fruit

LUNCH 4:
Wholemeal blender pie
Cherry tomato skewer, buffalo mozzarella and cucumber with olive oil, soy sauce, lemon and sesame seeds
Green leaves
Fruit

PACKED LUNCH 5:
salad in the pot
Fruit