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Healthy Lunches: Perfect Meals for Work or School
Published : 08/31/2024
Categories : Let yourself be Inspired
Back to work or school and out of ideas for your lunchboxes? In & Out Cooking has practical and tasty recipes that will transform your daily meals. Discover healthy and delicious options perfect for your everyday routine. Make your return to routine more nutritious, healthy, and appetizing with our suggestions!
Recipes:
Mediterranean Spread Sandwich
Ingredients:
Bread
5 Sun-dried tomatoes
1 Can chickpeas (420g)
5 Basil leaves
Black olives
2 tbsp olive oil
Tomato
Cucumber
Arugula or lettuce
Garlic powder to taste
Salt to taste
Preparation: Soak the sun-dried tomatoes in hot water for about 10 minutes. In a food processor, combine the chickpeas, chopped sun-dried tomatoes (drained), basil, pitted olives, olive oil, salt, and garlic powder to taste. Blend coarsely and transfer the spread to a container. To assemble the sandwich, choose your favorite bread, spread the prepared mixture, and add slices of tomato, arugula or lettuce, and cucumber. Cut the sandwich in half and pack it in your lunchbox.
Quinoa and Vegetable Salad
Ingredients:
1 Sweet potato
5 tbsp cooked quinoa
3 tbsp cooked peas
1 Onion
140g Broccoli
4 Cherry tomatoes
2 tbsp olive oil
Sweet paprika to taste
Thyme to taste
Salt and black pepper to taste
Preparation: On a baking sheet, place the sweet potato cubes, broccoli florets, and julienned onion. Season with olive oil, sweet paprika, thyme, black pepper, and salt to taste. Once cooked, add the previously cooked peas, mix the vegetables with the quinoa, and place in your lunchbox. Tip: Drizzle with tahini sauce at mealtime, keeping it in a separate container.
Tahini Sauce: Mix 1 tablespoon tahini, juice of half a small lemon, 2 tablespoons water, salt, black pepper, and nutritional yeast to taste.
Lentil Meatballs
Ingredients:
1 cup red lentils
Half an onion, chopped
1 Tomato, chopped
2 tbsp chickpea or wheat flour
Fresh parsley, chopped
Garlic powder to taste
Salt and black pepper to taste
Preparation: In a pan, sauté the onion and tomato. Add the lentils, season to taste, and add enough water for the lentils to cook completely. Once the lentils are cooked (softened and most of the water evaporated), turn off the heat and add the chopped parsley and flour. Mix and let the mixture cool. Form into meatballs and bake at 180°C (350°F) for about 15 minutes.
Buda bowl
Ingredients:
4 Small potatoes for roasting
½ cup cooked lentils
Sweet corn
Half an avocado
Arugula
Lemon juice
Olive oil
Salt to taste
Rosemary to taste
Piri-piri sauce
Preparation: Pre-roast the potatoes cut in half, drizzled with olive oil, salt, and rosemary. Assemble your Buddha bowl directly in the lunchbox with the remaining ingredients. Season the corn with piri-piri sauce to taste and drizzle lemon juice on the avocado to prevent oxidation during the day.
Tofu and Quinoa Wraps
Ingredients:
3 Wraps
100g Tofu, natural or smoked
3 tbsp corn starch
1 tbsp cooked quinoa
2 tbsp olive oil
Juice of half a lemon
Salt and pepper to taste
Lettuce
Red cabbage
½ avocado
Mayonnaise
1 tsp sriracha (optional)
Preparation: Cut the tofu into thin slices and season with salt, pepper, and lemon juice. Let marinate for about 15 minutes. Coat the tofu slices with corn starch and fry in olive oil until golden on both sides. To assemble the wraps: Place avocado, quinoa, some lettuce, red cabbage strips, tofu, and sauce (a mix of mayonnaise and hot sauce) in the center of each wrap. Roll, seal the wrap, and pack in your favoritelunchbox. For extra texture, you can toast the wraps in a pan before storing.
Vegetable Fritters (Makes 10)
This recipe allows you to use leftover vegetables from your fridge, either grated or used semi-raw. Vegetables that work well include onions, bell peppers, beetroot, peas, cooked broccoli, corn, tomato, carrot, and zucchini.
Ingredients:
200g Chickpea flour
250ml Water
1 tbsp nutritional yeast (optional)
1 Onion, chopped
1 small carrot, grated
¼ Zucchini, grated
3 tbsp fresh parsley, chopped
Olive oil
Garlic powder to taste
Salt and black pepper to taste
Preparation: Combine all dry ingredients in a bowl and gradually add water, stirring well to avoid lumps. Add the vegetables and mix into the chickpea flour batter. In a non-stick pan lightly coated with olive oil, cook small portions of the batter over medium-low heat. Fry each fritter until it releases from the pan, then flip to cook the other side. Repeat until all the batter is used.
Tip: Serve with tomato rice and vegan mayonnaise or another sauce of your choice.
Vegan Sausage Balls
Ingredients:
1 vegan sausage
420g chickpeas
Chopped parsley
Bread crumbs
Preparation: In a food processor, combine the sausage, chickpeas, and parsley. Blend until smooth, then form small balls with the mixture and coat each ball with bread crumbs. Bake at 180°C (350°F) for 15 minutes or fry in a pan for about 5 minutes.
Tip: Serve with salad and sugar-free ketchup or yogurt sauce.
Chia Pudding
Ingredients:
120ml Plant-based milk
2 tbsp chia seeds
1 tbsp maple syrup/agave syrup or dates
Fruit of choice
Cinnamon
Preparation: In a container, mix plant-based milk, cinnamon, chia seeds, and sweetener (optional). Stir well and let sit in the fridge for at least 30 minutes. When ready to serve, add your desired toppings: fruit, jam, almond butter, etc.
Note: The base can be prepared the night before for next-day consumption.
Almond, Oat, and Chocolate Cookies
Ingredients:
60g Almond flour
80g Oats
2 tbsp almond butter
1 ripe banana
½ tsp baking powder
3 tbsp plant-based milk
50g Dark chocolate
Preparation: Preheat the oven to 180°C (350°F) and line a baking sheet with parchment paper or a silicone mat. In a food processor, combine almond flour and oats, then blend. Add almond butter, banana, and milk gradually to avoid a liquid batter. Fold in the chopped chocolate, shape into small balls, place on the baking sheet, and slightly flatten each ball. Bake for about 12 minutes until golden. Let cool before storing in a container.
Final Notes:
Take advantage of the weekend to prepare multiple meals at once, saving time and energy during the week. Store your meals safely in the fridge, and use thermal bags and ice packs for transportation to keep food fresh and prevent bacterial growth.
Be inspired by our suggestions and prepare delicious and nutritious lunchboxes. Explore our selection of lunchboxes and bags and get up to 50% off. Don’t miss out!