Meals to work – an alternative to sandwiches – Dietetics – Articles |

You take sandwiches to work or school every day. Tired of this routine, and the mere thought of sandwiches makes you feel sick. However, you don’t know what else to take, and you don’t want to waste too much time preparing meals in the morning. We’ll give you some suggestions below.

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The following suggestions are a good alternative to sandwiches. All ingredients that require cooking can be prepared for the day earlier. This way in the morning, when every minute is precious, you won’t spend too much time on cooking.

Oatmeal with nuts and strawberries (suggestion for I or II breakfast) – 540 kcal / serving, preparation time 10 min

Ingredients:

1 cup of milk, 2% fat, cup of oatmeal, 5 strawberries (can be frozen), 5 walnuts, 1 teaspoon of honey

Execution:

  1. Do In a saucepan, add the milk, add the cereal, bring to a boil, then cook stirring until the flakes have absorbed all the milk.
  2. Postpone porridge in a thermal container, put raspberries and almonds on top, pour honey and close the container.

Millet cocktail (suggestion for 400st or 20nd breakfast) – XNUMX kcal / serving, preparation time XNUMX min

Ingredients:

1 banana, cup of milk 2% fat, 3 tablespoons of millet, a handful small fruit (e.g. blueberries, raspberries), still mineral water

Execution:

  1. Groats cook and mix with fruit and milk.
  2. If the cocktail will be too thick, add water as needed.
  3. Transfer do can

Meat salad (lunch suggestion) – 421 kcal / serving, time preparation 5 min

Ingredients:

1 cup of cooked pasta (preferably tubes, gimlets or bows), 50 g roasted chicken meat (in the vegetarian version, use cottage cheese or other cheese), 1 stalk of celery, 4 dried tomatoes, basil, 1 tablespoon of oil

Execution:

  1. Meat dice, tomatoes – into thin strips, celery into rings.
  2. Mix all ingredients, season with basil and drizzle with oil.
  3. Whole pack in container.

Tortilla with vegetables (lunch proposal) – 394 kcal / serving, preparation time 10 min

Ingredients:

1 wheat tortilla, 2 tablespoons cream cheese, 1 carrot and 1 small cucumber, sliced ​​into sticks, 2 tablespoons radish sprouts, 2 teaspoons basil pesto

Execution:

  1. Cheese mix with pesto and spread over tortillas.
  2. Na place the carrot and cucumber in the middle, sprinkle with sprouts.
  3. Collapse tortillas, then wrap in a napkin.

Tortilla with salmon (lunch proposal) – 348 kcal / serving, preparation time 10 min

Ingredients:

1 wheat tortilla, 50 g steamed salmon, romaine lettuce leaf, 1 tomato, and 2 tablespoons of Greek yogurt

Execution:

  1. Cooked Dice the salmon, tear the lettuce leaves into pieces and the tomato cut into cubes. Mix these ingredients and place on the tortillas.
  2. Pour yogurt, roll the tortillas and wrap in a napkin.

Main photo is from: Photo credit: David Davies via Foter.com / CC BY-SA

The first photo comes from: Photo credit: achichi via Foter.com / CC BY

Second photo comes from: Photo credit: FromSandToGlass via Foter.com / CC BY

The third photo comes from: Photo credit: jeffreyw via Foter.com / CC BY

The fourth photo is from: Photo credit: USDAgov via Foter.com / CC BY

The fifth photo is from: Photo credit: Danny Nicholson via Foter.com / CC BY-SA

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Marta Tomaszewska Dietician

Dietitian, nutritional educator, co-author of the e-book on nutrition for children “Every bite makes sense”. I am particularly interested in the nutrition of infants and children, especially in the context of eating disorders, as well as the influence of the gut microbiota on health. Privately, I love traveling, mountain climbing, cycling and walking in the woods.

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