5 Healthy lunch recipes for the office

The ideal meal plan for the day consists of drawing energy from cereals, whole grains, and fruits in the morning, a hearty breakfast and a light dinner (vegetables, certain poultry, fish, eggs or young cheeses).

The main meal is at lunch, during the peak of digestive enzymes. If there is no possibility of dining at home, and the dishes of establishments and culinary establishments close to the office do not inspire confidence, you can take the initiative with your own hands and bring lunch with you.

There’s nothing to be ashamed of in containers, bowls, and lunch boxes. On the contrary, responsibility for the choice and quality of food is a good example for others.


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The general principle of the composition of lunch

Every healthy meal starts with vegetables. Therefore, the first question you should ask yourself is: “What vegetables and how will I cook or in what form will I eat?”, And only then “What will happen to them?”.

Soup, velouté or salad when you have the choice, then meat, fish, even fatty varieties. For the filling – root vegetables (potatoes, carrots, beets, parsnips, Jerusalem artichokes), gluten-free legumes or light cereals (buckwheat, quinoa) and some “healthy fats” – avocados or nuts. Here is a simple constructor.

In the world, for such a healthy tableware service, they even introduced a separate term – bowls. In a bowl, in a dish – tasty, healthy and varied. Here are some recipes.

Chicken Quinoa

chicken quinoa recipe

½ cup precooked quinoa
½ avocado
arugula or spinach
fresh radish or daikon
fresh carrot
cucumber
tahini, soy or sesame sauce, aromatic sunflower oil
sesame
boiled poultry fillet or soy cheese with tofu (for the vegan option)
paprika, freshly ground black pepper
lemon

Boil the fillet of a bird or quickly fry the tofu. Season with dry ground paprika and freshly ground black pepper. Put the boiled quinoa in a semi-deep bowl and season with lemon juice. Add poultry or tofu, arugula or black lettuce and diced carrots, radishes (in season), cucumber and avocado. Season everything with tahini, soy sauce, oil and sprinkle with sesame seeds.

How to diversify: red or green lentils can be used as a base instead of quinoa.

Buckwheat with beans

Recipe bowl of buckwheat with legumes

1 cup boiled buckwheat
olive oil
Red cabbage
2 tablespoons soy sauce
150 g green beans or peas (can be frozen)
1 carrot
1 cm fresh ginger root
white wine vinegar
½ tsp sugar or sweetener of your choice
1 teaspoon pumpkin seeds
Hard egg

Boil buckwheat and eggs in advance. At this time, finely chop the cabbage, season it with soy sauce, mash it a little and leave for 10 minutes. Quickly simmer the peas or green beans in olive oil for 2 minutes to keep them crispy. Thinly slice the carrots. Mix to season the oil, crushed or pressed ginger, sugar and 1 tbsp. wine vinegar. Put all the ingredients separately, next to each other and season. Sprinkle with seeds.

How to diversify: all mushrooms always go well with buckwheat. Instead of green beans or peas, you can sauté oyster mushrooms or mushrooms in good olive oil for 2 minutes.

Tabbouleh with hummus

Hummus Tabbouleh Recipe

Hummus
carrots (or a handful of olives)
olive oil
a bunch of parsley
lemon
boiled bulgur, couscous or millet
mint
1 tomato
a little sweet onion
ready hummus

Chop the parsley, mint, tomato and onion as finely as possible. Mix with boiled bulgur or millet (millet does not contain gluten, is more digestible, but also satiates), season with lemon juice and olive oil, salt. Such a dressed porridge salad is called tabbouleh. To taste, you can season with hot pepper, zira. Top with tabbouleh, sliced ​​carrots and hummus.

How to make it tighter: by meat, eggs or fish. Pre-cooked boiled pork, lamb skewer, liver or fish pate, boiled eggs or salmon steak – to taste.

baked mix

baked vegetable recipe

2-4 types of root crops
olive oil
dry sage
dry garlic
salt
Eggplant
hazelnuts or pumpkin seeds
Greek or goat yogurt
salt and freshly ground black pepper
olive oil

In general, you can make a semblance of a classic Soviet dressing, but do not boil the vegetables, but stew them. Cook beets, potatoes, carrots and chop finely.

Or another option. Any root vegetables – beets, sweet potatoes, potatoes in their skins, carrots, parsnips, cut into slices, sprinkle with olive oil, sprinkle with sage, dry garlic and bake at 180°C for 60 to 70 minutes. Then bake 1 to 2 whole aubergines, after having pricked them with a fork. Put slices of root vegetables, chopped eggplant with you, cover everything with hazelnuts or pumpkin seeds. Separately, before meals, season with goat or Greek yogurt, olive oil and freshly ground black pepper.

How to make it tighter: add sheep cheese or halloumi cheese baked for 15 minutes.

Large Mediterranean salad

1 large tomato
1 bell pepper
1 avocado
mix of your favorite green vegetables (2 types – parsley, mint, tarragon, dill, green onion)
canned tuna in brine
olives
salad mix leaves
1 zucchini, pre-cut and baked or sautéed

to refuel:

  • olive oil
  • sweet mustard
  • honey
  • salt
  • balsamic

Zucchini cut into slices and baked or quickly fried. Cut the fresh tomato, pepper, and avocado into cubes. Chop the greens. Combine dressing ingredients in a separate jar and season before serving.