Marmit It is a well-established trend, especially among those who are concerned with following a healthy diet in their daily lives, but for work or study they need to eat outside the home.
When preparing your own meals, you know the origin of each ingredient used, define the seasonings that will be used or not in the dish, adjust the amounts of each food to your needs, finally choose exactly what you will eat? Not to mention the economy!
But when it comes to setting up a fitness lunchbox, it is normal that questions arise about what types of foods to use. Also, at some point, ideas for different and nutritious combinations may be lacking.
10 Suggestions of Animal Protein Fitness Lunchboxes
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 lead your healthy eating proposal? Down the drain?).
Get inspired by good complete and delicious meal ideas for your daily lunch box!
Read also: 14 tips for changing your cooking habits and preparing healthier meals
1. Quick fitness lunchbox
- Light meatball
- Brown Rice
- Pod and Carrot Salad
An easy and tasty combination. The meatball is quick to make, and supersaudable because it is 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, tomatoes, onions, chives, salt, olive oil and vinegar, completes the meal with great flavor.
2. Creative fitness lunchbox
- Ground Beef Muffin
- Tapioca Dices
- Ricotta Salad
Not to let the lunchbox fall into the routine! This salad gets a nice presentation and is easy to make. The tapioca dices, on the other hand, are baked and delicious, and go well with the charming and tasty ground beef muffin.
3. Elaborate fitness lunchbox
- Light meat roulade
- Carrot Brown Rice
- Coleslaw with beetroot
The roulade is a good option to get away from the "grilled beef". 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 brown rice and the coleslaw with beets is beautiful, delicious and refreshing.
4. Fitness pot that doesn't look like fitness
- Hamburger fit
- Sweet Potato Fries
- Lettuce salad with sun-dried tomatoes
To make this salad, which looks tasty and elegant, you will use only curly lettuce, mimosa lettuce, American lettuce, raisin and sun-dried tomatoes. Potatoes are made in the air-dryer, thus being a supersaudible option,? Fried? without oil. The hamburger is also made simply and is delicious.
5. Practice fitness lunchbox
- Grilled chicken
- Quick salad
- Red Coleslaw and Pineapple
The chicken fillet is simply made, seasoned only with salt, olive oil and black pepper, and blends 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.
Read also: 26 Smart Ways To Save In The Kitchen
6. Juicy fitness lunchbox
- Chicken Meatballs in Sauce
- Cassava and green corn
- Bittersweet salad
Meatballs are perfect for varying the way chicken is consumed on a daily basis. The manioc and corn harmonize very well, providing the carbohydrates of the meal, and the bittersweet salad completes the lunch box, bringing colors and striking flavors.
7. Oriental fitness lunchbox
- Super Light Checkered Chicken
- Sunomono Salad
- Baked Spring Roll
The spring roll is baked, making it a much healthier option compared to the original (fried) version. Checkered chicken, in addition to lean protein, takes a lot of vegetables, making it a colorful and very tasty dish. Sunomono salad, at a time, is made only with cucumber, salt, vinegar, some sugar, sesame, salt and pepper.
8. Fitness lunchbox to get away from routine
- Curried Chicken
- Spinach Pie with Chickpea Pastry
- Fresh salad
The pie is totally healthy and very tasty, and does not take flour. The chicken gets the special curry touch; and the salad, with tomatoes, green grapes, sprouted wheat, oregano, olive oil and salt, completes the meal.
9. Special fitness lunchbox
- Tuna Hamburger
- Sweet Potato Puffs
- Colorful salad with bean sprouts
A different and tasty oven-baked hamburger that goes well with these? Dumplings? Sweet PotatoTo complement the meal with great color and health, a salad made with carrots, zucchini, sprouts, red cabbage, radishes, olive oil and salt.
10. Omega 3 rich fitness lunchbox
- Grilled fish
- Rice with vegetables and chia
- Black Rice Salad with Asparagus and Shrimps
- Quinoa Vegetarian Burger
- Chickpea Paste
- Carrot with special sauce
- Jackfruit meat
- Vegan Burrito
- Leek, green apple and tofu salad
- Shitake Braised with Broccoli
- Chia Seed Crackers
- Zucchini Flower Salad with Leaves
- Mushroom and Spinach Egg Muffin
- Cauliflower rapiers
- Coleslaw with apple
- Fradinho Bean Salad
- Baroa and leek potato cream
- Roasted Beet Salad
- Soy Protein Kebab
- Cabot hummus
- Tabbouleh of quinoa
- Pea Burger
- Sweet Potato Chips
- Broccoli Salad with Cauliflower
- Plantain Meatballs
- Zucchini Spaghetti
- Vegan Bruschetta
- Soy protein roulade
- Vegan Banana Bread Roll
- Vegan Corn Cream
- Ratatouille
- Cauliflower Rice
- Arugula Salad with Radish and Cucumber
For a well-prepared lunch box while being light! The black rice salad is sophisticated, refreshing and very tasty. Already the rice is increased with chia and vegetables, being perfect to accompany the grilled fish fillet.
Also read: 5 Tips for Variedly Planning Week Meals
10 Suggestions of Vegetable Protein Fitness Lunchboxes
Even if you don't consume animal protein, you have plenty of options to create good meals. See vegetarian and vegan menu ideas for your everyday life:
1. Juicy vegetarian fitness lunchbox
The hamburger is made simply and is beyond tasty! The same goes for the hummus (or hommus), a very tasty Arabian chickpea paste with tahini. To complete the meal, carrots with tahini sauce, olive oil, lemon and salt.
2. Different vegetarian fitness lunchbox
The meat? Jackfruit is already well known in vegetarian cooking as a substitute for chicken due to its appearance and texture. The burrito, in turn, is made with red pepper, chili powder, cayenne pepper, salt, lemon, nutritional yeast, garlic and water. To complement the meal, the salad brings a delicious and different combination of ingredients: you feel the crispness of apple and leek contrasted with the softness of tofu.
3. Increased vegetarian fitness lunchbox
Crackers are delicious, crispy and simple to make. The broccoli and shitake stew is high in protein as well as tasty. And the zucchini flower salad ends the meal with style, it's different and refreshing!
4. Low carb vegetarian fitness lunchbox
The mushroom and spinach-stuffed egg muffins are super-hearty, lowcarb and a great choice for your lunchbox! Cauliflower rapiers are baked and can be served with the sauce you desire. The coleslaw with apple, at a time, is super refreshing and satisfies well!
Read also: Weekly Menu: How to Plan Your Week Meals
5. Nutritious Vegetarian Fitness Lunch Box
Baroa potato (or manioc) is the basis of a light and tasty cream that satisfies well. Beetroot is served differently, baked, and is delicious. The fradinho bean salad, in turn, is very complete and colorful. A combination of incredible colors and flavors in one meal!
6. Arabic vegan fitness lunchbox
Perfect combination for those who do not eat meat but enjoy some dishes of Arab cuisine. The kebab is baked, made with soy protein, wheat for kebab, flaked oats, onions, garlic, green-smelling mint, vinegar, olive oil and salt. The "homus", instead of chickpeas, is cabotiá pumpkin based, and the quinoa tabule has several ingredients that make it colorful and full of flavor!
7. Vegan fitness fast food lunchbox
Did you know that with some sweet potatoes, with a little oil, salt and sweet paprika, you can make delicious crispy 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 lunchbox
Proof that a vegan fitness lunchbox can be very inviting! Zucchini spaghetti replaces traditional pasta much lighter! The meatballs are easy to make and delicious. The bruschetta, in turn, is made with zucchini and tomatoes. For a different, super light and healthy meal!
9. Tasty vegan fitness lunchbox
The vegan corn cream is made with oatmeal, very simple to prepare. The breads become soft, nutritious and delicious. To top off the meal, the roulade is made with onion, soy protein, vinegar, onion cream, oregano, oatmeal, wholemeal flour, olive oil, salt and black pepper.
10. Vegan fitness pot only with 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 option and light. For ratatouille, you will use eggplant, zucchini, green peppers, tomatoes, onion, water, garlic, basil, rosemary and salt. Already the salad, is simple, but delicious and nutritious.
How to ride your fitness lunchbox
Did you like the suggestions but want to go beyond them? For those looking to lose weight, maintain weight or simply follow a healthier diet, it is essential to pay attention to the composition of the lunchbox, to avoid overeating and / or missing some important nutrient in the meal.
An eating plan must be made individually, respecting the particularities and goals of each person. So, the ideal is to assemble your lunch box according to your or your nutritionist's guidelines.
However, in general, it is possible to follow a? Basic rule? when it comes to riding a fitness lunchbox:
You should compose ½ part of the pot / dish with vegetables; ¼ of the dish / pot for vegetable and / or animal proteins; and the last part (¼) should contain carbohydrate, thus ensuring a complete and balanced meal.
Vegetables and greens
Carrot, tomato, lettuce, arugula, beet, onion, cucumber, eggplant, zucchini, chayote, broccoli, cauliflower? These are just a few examples of vegetables that help make a healthy, colorful and tasty lunchbox.
Vegetables and legumes are generally important sources of carbohydrates, fiber, water and vitamins. They contribute by providing the nutrients that the human body needs, as well as satiate, avoiding excessive consumption of other types of food (such as carbohydrates).
Protein
The proteins may be of animal or plant origin. Thus, good protein options for making a fitness lunch abound: beef, chicken, egg, fish, beans, soybeans, chickpeas, among others.
The benefits of protein to human health go far beyond gaining or maintaining muscle mass. They help rebuild injured tissues, regenerate muscles, carry substances throughout the body, regulate hormones, play an important role in the immune system, among many other functions.
Carbohydrates
Carbohydrates are the main source of energy for the body and are therefore essential in healthy eating. The guideline, however, especially for those who want to lose weight or maintain weight, is not to overeat and avoid refined carbohydrates, giving preference to wholegrain.
Brown rice, wholemeal pasta, sweet potato and manioc, for example, are great options to make up 1/4 of your fitness lunchbox.
Having this composition as a base, it is easier to assemble the most varied fitness boxes, as the options are countless, thus avoiding the choices "fall into routine".
Feeling sick of the lunch box ?! With so many options ever! Just be creative and combine the right types of food to make healthy, economical and delicious meals for your day to day!
Meal prep as a college student! Bulk/Shred (April 2024)
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