Healthy Lunchbox: 24 Workplace Meal Ideas

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

For some time now, however, the idea of ​​"marmitar" has been widespread, that is, to prepare your main meals in advance so that you can take healthy foods that fit your diet. for work, college and / or appointments in general.

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


But, it is worth mentioning: when it comes to healthy lunchbox, 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 with practical and light lunchbox ideas:

Meat-packed lunchboxes

1. Sauteed chicken with vegetables and rice: for a complete and healthy meal! Best of all, you can vary your vegetables as often as you like, using for example carrots, peas, collard greens, etc.

Read also: 48 healthy snack recipes for you to make at home


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 is perfectly 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 fond of lunchboxes. The can of tuna (in water), by the way, is perfect for those days when you want a quick and nutritious meal.


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

6. Chicken, pumpkin and banana biomass stash: A gluten-free, lactose-free, egg-free, and sugar-free recipe. A delicious dish that allows many variations. You can, for example, replace the pumpkin with potato or yam; You can also exchange the chicken for meat, eggplant or tofu.

Also read: 100 Ways to Cut 100 Calories

7. Chickpea Pie with Chicken: A great choice for lunch or dinner. You will only use chickpeas, shredded chicken, curd (common or light) and the cooking water of chickpeas. A delicious and practical food.

8. Filet Mignon Escalope in Wood Sauce: A Perfect Dish for That Special Lunch or Dinner? But also for the day to day! Because you can freeze small portions and consume when you want.

9. Spicy Chicken with Sweet Potato Puree and Broccoli: For a complete, practical and delicious meal. You will only use ground chicken, pink salt, black pepper, parsley, chilli flakes, sweet pepper, onion, garlic, soy sauce, sweet potato and broccoli.

10. Roll steak with special sauce: the tip is to use thin soft-coiled steaks. In the butcher shop, ask them to clean well and cut thin. There are other cuts of meat that work well to make this dish, but the cooking point may 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 mashed chestnuts and the passion fruit sauce will give it a special touch.

Also read: 10 foods that look healthy but aren't

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

13. Pot Pans: You'll 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 pots, not to get bored 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 to put in.It is an alternative stroganoff option ideal for those on a diet or simply looking for a more natural food.

15. Spring Risotto: Perfect for those who enjoy colorful and tasty dishes! Not to mention it is a practical and quick recipe, ideal for everyday life, just cook the rice in the vegetable broth and then add the tomato and zucchini.

16. Egg pancake with shreds and millet salad: for those who like to vary flavors! Is it a complete and different meal? Egg pancake with shreds, homemade red sauce without tomatoes and millet salad.

Read also: Mango: Good reasons to include this versatile and tasty fruit on the menu.

17. Zucchini Noodles: A vegan, gluten-free, lactose-free, supersaudible, but also very tasty recipe. The sauce is made differently using the oven, with tomatoes, garlic, salt and pepper. It's worth learning!

18. Penne integral to pesto: for those who do not give up a good pasta! Integral is a great choice because, besides being delicious, it is rich in fiber. You'll also need nuts, mint, parsley, chives, spinach, buffalo mozzarella, grated Parmesan, salt, black pepper and olive oil.

19. Eggplant Lasagna: A recipe that proves how versatile eggplant is. She is the pasta of a delicious, gluten-free, vegetarian lasagna. Tomato sauce is made with onion, peeled tomatoes and basil leaves.

20. Carrot Risotto: A beautiful, healthy and tasty dish. Ideal to make as a lunch box in everyday life. The yield is six servings and you will only use carrot, onion, butter, arboreal rice, white wine and vegetable stock.

21. Chickpea quinoa tabula: Bela Gil's recipe is a delicious healthy lunchbox with chickpea quinoa tabouleh and a mashed sweet potato and baroa potato with coconut milk. To do and be surprised!

22. Shitake Bobo: A complete dish to escape the routine! You will use wahoo, pumpkin, green pepper, onion, shitake, palm or olive oil, vegetable stock, coconut milk, chilli pepper, salt and coriander.

23. Scrambled tofu, brown rice with broccoli and sauteed vegetables: This lunchbox option combines a stir-fry tofu with turmeric, collared rice with collard greens and sauteed assorted vegetables. A complete, different and tasty dish.

24. Banana Moqueca: A recipe that yields two to three portions and can be served with rice, farofa, quinoa or whatever your creativity tells you! A different and flavorful dish, perfect for those who don't eat meat.

Now you know: Preparing your own lunch box is the best way to ensure healthy eating out. So you know exactly what you are eating and there is no harm to the diet or health in general!

NO COOK MEAL PREP FOR THE WHOLE WEEK!????Rawvana (March 2024)


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