In order to have lunch at the office you can: take home-cooked food with you; cook food at work from simple products, or use delivery to the office of any dish to your taste.
The main rules when creating a lunch:
- A varied diet containing not very fatty meat and legumes and vegetables.
- Nuts and fruits.
- Dairy products and drinks.
- Regular fluid intake to prevent dehydration.
Here is a list of healthy dishes available for simple cooking:
Buckwheat porridge with chicken.
To do this, you will need:
- Buckwheat – about a glass.
- Chicken breast (or other meat) – a small part
- Onion – 1pc.
- Butter – 1 tablespoon
- Sunflower or olive oil.
- Spices, seasonings.
Chicken meat, cut into small pieces, is cooked, in general, for about 30 minutes, while pork and beef – 40 minutes. Place it in a small saucepan and fill it with water so that it covers the meat. Approximate volume – 0.5 liters. When it boils, wait 10 minutes and add the buckwheat. Cook until cooked, stirring regularly.
The final step is toaste onions, adding salt, herbs and butter. Supplement the daily diet with beetroot salad with apple and raisins (vitamin C and vitamins group B). If you do not like these foods, then you can use vitamin supplements, for example Gold-Vit C 1000 Forte or Elevit. As a drink take compote of dried fruit or apples cooked in the morning.
Chicken drumsticks baked in the oven.
This recipe is well complemented by a classic salad of cucumbers and tomatoes.
Ingredients:
- Chicken drumsticks – a pack containing 6-12 pieces.
- Mayonnaise – 3 tbsp.
- Tomato paste – 1 tsp.
- Seasoning for chicken.
Chicken drumsticks must be marinated for 20 minutes in a mixture of mayonnaise and tomato paste. Then place it in the oven for 40 minutes at a temperature of 180 degrees.
In order to supplement dish with fiber and iodine, prepare a salad of cabbage and grated carrots with olive oil.
Vitamin porridge “5 cereals” with fruits.
If the office has a kettle, then a mixture of steamed cereals can be brewed with boiling water. You can improve the taste of oatmeal, corn, wheat and barley groats fruit slices. For example, you need: half an apple, a quarter of a banana, 20 grams of pre-soaked raisins and dried apricots. A good addition will be kefir, fermented milk and a milk drink containing bifidobacteria. Such a hearty lunch will provide energy and useful trace elements until the evening.
Cottage cheese and honey snack.
Cottage cheese should be present in the diet at least once every two days.
For a nutritious lunch you will need:
- Cottage cheese – 200g.
- Honey – 1 tbsp.
- Sour cream – 2 tbsp.
- Apple -1 pc.
- Peeled walnuts – 50g.
First mash the cottage cheese with a fork to give it a loose consistency with small particles. Cut the apple into small cubes, and crush the nuts into quarters. Then combine all components together.
Vegetable salad “Nutritious”
Ingredients:
- Potato – 2-3pcs;
- Carrots – 1 pc;
- Egg – 1pc;
- Boiled meat – 100g;
- Corn – 2 tbsps.;
- Peas – 2 tbsps.;
- Sour cream -1 tbsp.
To cook this simple recipe at home, you need to boil vegetables in advance and cut them into small pieces together with the egg. Then add the rest of the ingredients and put in a container.