7 Healthy Lunch Ideas to Take to the Office

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• Medical Video: 5 Quick and Cheap Healthy Meals | ReNew Clinic
  

Medical Video: 5 Quick and Cheap Healthy Meals | ReNew Clinic

If you have never brought lunch to the office, this might be the right time. As long as it is prepared carefully, bringing stock is not a hassle. It's healthier and more efficient.

So, it's better to save your lunch money to pay for your dream holiday, and enjoy your delicious lunch in the office with the following seven choices of healthy provisions.

Create provisions for a healthy and filling office

All recipes below can be served warm or cold. In addition, you can also prepare every ingredient needed from the night before so that the time in the morning will not be wasted long in the kitchen to mix supplies to the office.

1. Smoked meat sandwich

Preparation time: 25 minutes

Number of servings: 4

What you need:

• 8 sheets of whole wheat bread
• 8 pieces of smoked meat
• 1 ripe avocado, medium size
• 4 lettuce leaves
• 100 grams of short sprouts
• 1 medium size tomato, slice into 8
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/2 tsp finely chopped garlic
• 1 tbsp mayonnaise
• 2 tablespoons of chopped basil leaves

How to make:

1. Fry the bacon in medium heat until it is crisp golden brown, 5-10 minutes. Set aside and drain the oil. (You can do this step the night before)
2. Mash the avocados in a bowl until they are smooth enough. Add minced basil, mayonnaise, minced garlic, and salt and pepper. Meanwhile, bake bread until golden brown.
3. Apply the avocado jam to four loaves of bread. Add topped with smoked meat, tomato slices, lettuce leaves, and a pinch of sprouts to taste. Cover with bread again on top.

2. Tuna sandwich

Preparation time: 15 minutes

Number of servings: 4

What you need:

• 2 cans of tuna, drain
• 40 grams of chopped red onion
• 2 tablespoons of lemon juice
• 1 tablespoon of olive oil
• 1/4 tsp pepper
• 4 tbsp mashed avocado
• 8 pieces of whole wheat bread, bake until golden brown
• 8 pieces of tomato slices
• 2 pieces of Romaine lettuce, split in two

How to make:

1. In a bowl, mix: canned tuna, olive oil, lemon juice, and pepper.
2. Apply mashed avocados on each side of 4 pieces of toast. Apply tuna "jam" on top. Add tomato slices, lettuce and cover with other toast on top.

3. Spicy mango sauce chicken sandwich

Preparation time: 15 minutes

Number of servings: 4

What you need:

• 8 pieces of whole wheat bread, bake until golden brown
• Hoisin sauce to taste
• 1 medium-sized skinless chicken breast fillet, toasted, thinly sliced ​​(You can do this the night before)
• 2 medium-sized young mangoes, peeled and thinly sliced
• 1 tie watercress, discard the stalk
• 1 red bomb fruit, thinly sliced

How to make:

• Apply hoisin sauce on one side of 4 pieces of bread. On top, add slices of chicken, mango, watercress, and bomb red. Cover with the remaining bread.

4. Curly pasta with broccoli and sauteed beans

Preparation time: 35 minutes

Number of servings: 4

What you need:

• 250 grams of fusilli (curly macaroni)
• 2 medium size broccoli
• 3 tablespoons of vegetable oil
• 1/2 tsp chili powder
• 4 tablespoons of rice vinegar
• 2 tablespoons of fine peanut butter
• 3 tablespoons of soy sauce
• 1 bunch of chives, thinly sliced
• 50 grams of roasted peanuts, roughly chopped

How to make:

1. Bring water to a large saucepan, add salt. Cook macaroni to al dente according to the instructions on the package; drain well; rinse cold water, drain; set aside
2. Cut small broccoli.
3. Heat the pan in medium heat, pour 1 tablespoon of oil. Saute: chili powder, broccoli, and 3/4 cup of water. Cover the pan and cook until the broccoli is soft enough (6-8 minutes). Open the pan lid and let it cook until the water runs out and the broccoli is cooked (2-4 minutes).
4. In a large bowl, mix 2 tablespoons of vegetable oil, vinegar, peanut butter and soy sauce. Mix well, add pasta, broccoli, sliced ​​chives, and peanuts; stir well.

5. Vegetable stir-fried noodles

Preparation time: 25 minutes

Number of servings: 4

What you need:

• 250 grams of spaghetti
• 50 grams of grated carrots
• 50 grams of chopped chives
• 50 grams of red pepper, thinly sliced
• One bunch of cilantro, roughly chopped

Sauce:

• 120 grams of peanut butter
• 4 tablespoons of soy sauce
• 2 tablespoons of rice vinegar
• 3 tablespoons of sesame oil
• 2 tablespoons of cane sugar
• 1/4 tsp black pepper
• 1/2 tsp of ginger powder
• 1/2 tsp chili powder
• Adequate sesame seeds, for garnish

How to make:

1. Bring water to a large saucepan, add salt. Cook spaghetti to al dente according to the instructions on the package; drain well; rinse cold water, drain; set aside
2. Place the cold spaghetti in a bowl, mix well with carrots, leeks, peppers, and cilantro
3. In a separate small bowl, mix all ingredients for the sauce.
4. Pour the sauce over the pasta, mix well. Sprinkle sesame seeds to taste.

6. Saute shrimp broccoli

Preparation time: 25 minutes

Number of servings: 4

What you need:

• 500 grams of green beans
• 1 broccoli, lunch the stem
• 2 tablespoons miso sauce
• 7 cm ginger, peel the skin and finely chopped
• 4 tablespoons of apple vinegar
• 1 bunch of chives, finely chopped
• Adequate sesame oil
• 1/2 kg of fresh shrimp, peel the skin and clean it
• 1 serving of white rice or brown rice

How to make:

1. Bring the water to a boil in a large pan. Add beans and broccoli, boil for 5 minutes. Drain well.
2. In a large skillet on medium heat, heat sesame oil and pour miso, ginger, vinegar and chives for 10 minutes. Add the shrimp and cook for 10 minutes until done.
3. Add broccoli and lock, stir well, and serve with rice. You can put the remaining shrimp in the refrigerator, hold it for 2 days.

7. Vegetable fried rice

Preparation time: 10 minutes

Number of servings: 5

What you need:

• 2 tablespoons of sesame oil, separate it
• 2 garlic cloves, finely chopped
• 3 cm of ginger, grated
• 3 eggs
• 600 grams of cold white rice left over overnight
• 300 grams of frozen vegetables
• 1/2 tbsp of rice vinegar
• 3 tablespoons of soy sauce
• Your choice of fresh vegetables (chives, basil leaves, baby spinach, etc.)

How to make:

1. Heat 1 tbsp oil in a large skillet in medium heat. Saute the garlic and ginger, cook for 1 minute. Add eggs, scrambled for 1-2 minutes
2. Add the rice, saute for a few minutes, add the remaining oil. Increase the fire. Keep stirring the rice until smooth
3. Add frozen vegetables, vinegar and soy sauce. Saute for 1-2 minutes. Turn off the heat, add fresh vegetables, mix well. Serve it.