4 meal ideas to take with you to work

Currently, the vast majority of people have very little time to enjoy a pleasant meal, since they have little accessible hours for activities other than work, taking care of children or with household chores. Because of this, it is much easier to eat any type of fast food or prepackaged foods with few nutrients and harmful to health.

If you want to put the poor diet aside, then it is time for you to look for new ideas that you can put into practice, such as these easy and quick meals to make , very healthy and with the necessary nutrients for your body.

Know 4 meal ideas to take to your work and put them into practice as soon as possible.

4 food ideas to take to work

1. Oversized keto salad

The founder of “Primal Kitchen”, Mar Sisson, has chosen one of his favorite lunches.

Sisson regards this salad as a side dish, which contains fruit, such as a whole-size avocado, a large serving of Emmental cheese, and a dose of her own dressing known as “Primal Kitchen Caear.” It contains only natural and nutritious ingredients and is also very quick to make.

1.1 Ingredients

• 2 and a half cups of lettuce mix.
• 25-30 grams of cherry tomatoes.
• 1 full-size avocado without skin.
• 1 serving of Broccolini.
• 30 grams of Emmental cheese.
• 2 tablespoons avocado caesar oil dressing.

1.2 Preparation

1. Mix the cut greens with mixed greens.
2. Add a little Emmental cheese, over the whole salad.
3. Add the Primal Kitchen Caesar Dressing.

2. Bowl of vegetables and rice with egg

It can be said that the boiled egg is the fastest cooking and most accessible protein source (speaking of the economic part). In this case, a boiled egg can be perfectly combined with a wide variety of vegetables in the same dish, without forgetting that you can add a cup of brown rice of your choice.

Best of all, you can combine your favorite vegetables and sauces of your choice, as long as the sauces are nutritious.

2.1 Ingredients

• 1 cup of cooked brown rice.
• 2 tablespoons of Kale Pesto.
• 1 cup of pickled radishes.
• 2 boiled eggs.
• 40-45 grams of caramelized onion.
• 110-115 grams of sautéed mushrooms.
• 3 cups baby spinach.
• 1 tablespoon of toasted sesame seeds.
• 1 medium chives.
• 1 cup of avocado.
• 25-30 grams of pickled carrots.

2.2 Preparation

1. Stir the kale pesto into brown rice or steamed quinoa.
2. Cover each rice plate with vegetables, ordering the vegetables by color.
3. Place the soft boiled egg in the center of the bowl and garnish with toasted sesame and chopped onions.
4. Add the chopped kimchi or hot sauce to flavor the salad.

3. Vegetarian chili with sweet pumpkin

Chili is generally an unhealthy dish, as it contains large amounts of fats that are harmful to people, but we have good news: this version includes sweet pumpkin, which is very rich in antioxidants, and black beans that contain protein and fiber.

This is a meal that will keep you energized throughout the day to carry out your intense workday.

3.1 Ingredients

• 1 onion and 2 cloves of garlic.
• 1 tablespoon chili powder, 1 teaspoon ground coriander, 1 teaspoon ground cumin, and 1 teaspoon kosher salt.
• 3 cups and 1/3 of diced tomatoes.
• 3 and a half cups of black beans, cooked.
• 2 cups of pumpkin.
• 1/2 cup low sodium vegetable broth.
• 2 tablespoons of coriander.

3.2 Preparation

1. Sauté 1 onion with a drizzle of oil until completely smooth, then add 2 cloves of garlic, 1 tablespoon of chili powder, 1 teaspoon of ground coriander, cumin, and kosher salt to taste.
2. Add 2 cans (Approximately 340 grams) of diced tomatoes with juice and 2 cans of black beans (rinsed and drained). Cook over low heat and then remove it from the heat.
3. Let cool to room temperature and then refrigerate up to 3 days.
4. Before serving, bring to a boil; add 1 small squash (peeled without seeds and diced) and 1/2 cup vegetable broth.
5. Cook for at least 30 minutes until the squash is tender.
6. Add some fresh chopped cilantro before serving for added flavor.

4. Thai lettuce wraps

This is a recipe completely geared towards the vegetarian crowd, which contains Thai lettuce and shitake-style mushrooms, as well as very crunchy ginger and water chestnuts.

Chestnuts are low in calories and completely fat free, they are also rich in fiber, vitamin B6 and potassium.

4.1 Ingredients

• 3 cups of Shitake mushrooms.
• 1 can of chestnuts.
• 1/2 cup of green onion.
• 1 tablespoon of minced garlic and 1 tablespoon of fresh ginger root.
• 55-60 grams of fresh basil.
• 1 cup of carrots.
• 60 grams of peanuts (any type, but raw).
• 1/2 teaspoon chili flakes.
• 2 tablespoons of sesame oil and 3 tablespoons of hoisin sauce.
• 1/4 teaspoon of sea salt and 1/4 teaspoon of ground black pepper.
• 2 tablespoons creamy peanut butter (unsalted).
• 1/3 cup of almond milk.
• 8 medium-sized lettuce leaves.

4.2 Preparation

1. In a large skillet, heat 1 tablespoon of the sesame oil over medium heat and add the garlic, ginger, and shitake mushrooms.
2. Cook for 3-4 minutes and then drain the excess liquid from the mushrooms.
3. Mix together the water chestnuts, green onions, basil, chili flakes, a tablespoon of hoisin sauce, salt, and pepper. Cook for another 2-3 minutes while stirring occasionally.
4. To make the sauce, add the rest of the sesame oil, the remaining hoisin sauce, and the peanut butter to a small bowl. Slowly beat the almond milk until it reaches the desired consistency and sprinkle with the remaining chopped peanuts.
5. Add the mushrooms to the lettuce, then top with the julienned carrots and sprinkle with 42 grams of chopped peanuts.

To make an individual serving, reduce all ingredients to half the measures suggested above, and cook the mushrooms to 2-3 minutes.

Conclution

The vast majority of people have very little time to cook before going to work, or they just don’t want to take the time to do it. For that reason, we recommend you try at least one of these four recipes specially designed to take to work .

References

• Erin, M. Healthy Lunch Ideas to Bring to Work This Week (We Know You Can Do It). For Livestrong [Reviewed July 2019].