We spend about a third of our lives in the office and accordingly take every third meal there - namely dinner. But during the lunch break we often want to do other tasks and, due to lack of time, we use the packed snacks from the supermarket and get something from the snack. All of this will be quite expensive in the long run and let's be honest - eating kebab or burger every day is not exactly healthy. Would you like to eat more nutritious, but don't feel like standing at the stove for hours? Then you are exactly right with us! So that the lunch break becomes really tasty, we have a few great and simple ones for youRecipes for a healthyFood for work! Whether salads, pasta or wraps - remember our ideas for a low -calorie lunch and enjoy it!
Couscous salad with fried vegetables as healthy food for work
Couscous is a popular grain product and contains a lot of fiber and minerals such as B vitamins and potassium. For only 400 calories per portion, this couscous salad with oven vegetables is a great satin maker and perfect for a healthy meal for work.
Ingredients for 4 portions:
- 250 Gramm Couscous
- 1 red and 1 yellow peppers each, sliced
- 2 zucchini, cut into thick slices
- 1 red onion, cut into slices
- 4 cloves of garlic, chopped small
- 300 ml of vegetable broth, hot
- 50 grams of blanched almonds or other nuts of your choice
- 30 grams of olive oil
- 1 tablespoon of Harissa paste (optional but recommended)
- 1 teaspoon of ground cumin
- The juice and the bowl of 1 lemon
- Salt and pepper
Preparation:
- Preheat the oven to 200 degrees and lay out a large baking sheet with baking paper.
- Mix the vegetables in a large bowl with half of the olive oil, Harissa paste, spices and almonds and spread them on the baking sheet.
- Roast for 30-35 minutes.
- Pour the vegetable broth over the couscous in a large bowl and let it steep for 10 minutes. Loosen up with a fork.
- Whisk the lemon juice and shell with olive oil.
- Put the couscous and vegetables in a large bowl and season with the dressing.
- And your healthy lunch for the office is ready!
Healthy Caesar wraps to take away
Whether vegan, with chicken or fish -filled wrapsAre just perfect for taking away and are ideal for a healthier lunch for the office. We all know and love the Caesar salad, but this Caesar wrap actually tastes just as tasty and only has 420 calories per serving!
Ingredients for 4 portions:
- 4 Voll grain-Tortillas
- 500 grams of chicken breast fillet
- 4 anchovy fillets, small chopped
- The juice and the bowl of 1 lemon
- 1 medium -sized cucumber, cut small
- 30 grams of Greek yogurt or light mayonnaise
- 10 grams of dijon mustard
- 50 grams parmesan, grated
- Iceberg salad, cut small
- Salt and pepper
Preparation:
- Grilling the chicken fillets in a grill pan over medium heat for 5-6 minutes to golden brown and cooked through.
- Cut the chicken into thin slices.
- For the dressing yogurt, mustard, anchovy fillets, lemon juice and shell and parmesan, whisk in a bowl and season with salt and pepper.
- Brush the tortillas with the dressing and then cover with chicken, lettuce and cucumber.
- Roll up and you already have a delicious and healthy meal for work.
Pasta with vegan kale pasta
Yes, you can also enjoy pasta as a healthy meal for work! Nice creamy, irresistibly delicious and only 520 calories per portion-you will guarantee this pasta with vegan kale pasta several times!
Ingredients for 4 portions:
- 350 grams of whole grain spaghetti
- 150 grams of kale
- 2 cloves of garlic, chopped small
- 30 grams of pumpkin seeds
- 50 ml olive oil
- 40 grams of nutritional
- The juice and the bowl of 1 lemon
- 1 small bundle of basil
Preparation:
- Bring water to a boil in a saucepan and blanch kale for 30 minutes.
- Drain and put the kale in a bowl with ice -cold water for 5 minutes. Drain again and pat dry with kitchen paper.
- For the vegan pesto kale, garlic, pumpkin seeds, nutritional yeast, basil as well as lemon juice and shell, put them in a blender and puree.
- Cook and drain spaghetti according to the package instructions.
- Mix the pasta with the pesto in a bowl and either enjoy warm or cold!
Nicoise salad with tuna and asparagus
Looking for ideas for a quick and easy lunch to take away? Then you will love this Nicoise salad with beans, tuna and asparagus! Prepared in 5 minutes and only 280 calories per serving - the perfect healthy food for work for everyone whoget rid of the winter baconwant.
Ingredients for 2 portions:
- 2 hard -boiled eggs
- 200 grams of green asparagus
- 1 can of tuna in special juice
- 1 red onion, diced small
- 130 grams of white beans out of the can, dripped
- The juice and the bowl of 1 lemon
- 1 tablespoon of olive oil
- Salt and pepper
Preparation:
- Grill the asparagus or blanch in boiling water.
- Mix the tuna, onions, beans, lemon juice and shell as well as olive oil in a large bowl.
- Fold in the asparagus and eggs and season with salt and pepper.
- Enjoy.
Healthy eating for work: fast chicken-hummus bowl
Do you have some grilled chicken from the previous day? Then make this fast chicken-hummus bowl for a light and low-calorie lunch for the office.
Ingredients for 3-4 portions:
- 400 grams grilled chicken breast, cut into slices
- 1 red onion, cut small
- 200 grams of hummus of your choice
- 200 grams of babypinat, coarse hacked
- 100 grams of pomegranate seeds
- 20 grams of blanched almonds
- 1 medium -sized avocado, halved and cut into slices
- The juice and the bowl of 1 lemon
Preparation:
- Mix for the dressing about 2 tablespoons of hummus with half of the lemon sump, the lemon peel and some water.
- Spread the spinach on 3 bowls and cover with chicken, hummus, almonds, pomegranate seeds and avocado.
- Drizzle with the dressing shortly before eating and enjoy it cold!
Vegan meatballs made of lentils and sweet potatoes
Quickly made, easy to transport and full of taste - we loveVegan meatballsAs a meal prep for a low-calorie and healthy lunch for work! And the best? A portion of it has just 210 calories - what is there from not loving?
Ingredients for 4 portions:
- 500 grams of sweet potatoes, cut into bite -sized pieces
- 400 grams lentils from the can, rinsed and drained
- 30 grams of wholemeal sem
- 1 tablespoon of olive oil
- 1 teaspoon of ground cumin and paprika powder
Preparation:
- Preheat the oven to 200 degrees and lay out a baking sheet with baking paper.
- Mix the sweet potatoes with olive oil and spices in a bowl and spread them on the baking sheet.
- Fry for 30-35 minutes or until they soften and then puree in a mixer.
- Mix the lentils, bread brigs and sweet potato puree in a bowl.
- Heat the olive oil in a coated pan over medium heat and fry the meatballs in portions for 2-3 minutes per side until golden brown.
- Garnish the vegan meatballs with salad and enjoy!
