Maintaining a balanced diet outside the home can be easier by preparing healthy and nutritious lunch boxes. Proteins are essential in these meals, as they help with satiety, maintenance of muscle mass and supply of energy throughout the day. Below, check out 8 practical, tasty and protein-rich recipes to pack in your lunchbox — ideal for those looking for practicality without compromising their health.

Ingredients

• 1 fillet of chicken breast
• 1 cup of buckwheat tea
• 1 cup chopped lettuce
• 1/2 cucumber cut into slices
• 1/2 red onion peeled and sliced
• 1/2 cup cherry tomatoes cut in half
• Juice of 1/2 lemon
• 2 tablespoons olive oil
• Salt, ground black pepper and chopped parsley to taste
• Water

Preparation mode

In a pan, place the buckwheat, cover with water and add salt. Place over medium heat to cook for 15 minutes. Drain and transfer to a container. Book. In a container, place the chicken breast fillet and season with salt and black pepper. Place a non-stick frying pan over medium heat to heat. Place the protein in the pan and sauté until golden on the outside and cooked on the inside. Turn off the heat and set aside.

In a glass lunch box, place the buckwheat. Add the lettuce leaves, cucumber, cherry tomatoes and red onion. Season with salt, black pepper, lemon juice and olive oil. Finish by placing the chicken breast fillet on the opposite side and sprinkle with parsley. Cover and store in a cool place until ready to consume.

Ingredients

• 150 g the minced meat thin
• 1 clove of garlic, peeled and chopped
• Salt, ground black pepper and olive oil to taste
• 1/2 sweet potato, peeled, cooked and cut into slices
• 1/2 cup of spinach

Preparation mode

In a pan, add the olive oil and place over medium heat to heat. Add the garlic and brown. Add the ground meat and sauté until it loses its reddish color. Turn off the heat and season with salt and black pepper. In another pan, add the olive oil and place over medium heat to heat. Add the spinach and sauté until wilted. Turn off the heat and season with salt. In a lunch box, place the sweet potato slices and cover one side with the ground meat. On the other side, place the spinach. Cover and store in a cool place until ready to consume.

Ingredients

• 4 slices of firm tofu
• 1/2 cup of quinoa tea
• 1 cup of water
• 1/2 cup zucchini, cut into strips
• 1/2 cup carrot cut into strips
• 1 tablespoon olive oil
• Salt and ground black pepper to taste
• Sesame to finish

Preparation mode

Place the quinoa in a pan and add the water and salt. Cook over medium heat until the water dries and the grains become soft and loose. Turn off the heat and set aside. In a non-stick frying pan, heat the olive oil over medium heat and brown the tofu on all sides. Season with salt and black pepper. Transfer to a container and set aside.

In the same frying pan, add the zucchini and carrot and sauté for 5 minutes. Turn off the heat and season with salt. In a lunch box, place the cooked quinoa and cover one side with the vegetables. Arrange the grilled tofu on top and top with sesame seeds. Cover and store in a cool place until ready to consume.

Ingredients

• 1 salmon fillet
• Juice of 1/2 lemon
• 1 tablespoon tamari sauce
• 1 teaspoon of honey
• Salt, ground black pepper and olive oil to taste
• 1/2 cup cooked white rice
• 2 tablespoons cooked fresh peas
• 2 tablespoons seeded and chopped red pepper
• 10 sugar snap peas
• 2 thin slices of lemon for garnish

Yogurt sauce

• 170 g of natural yogurt
• 1 slice of chopped cucumber
• Juice of 1 lemon
• Salt and ground black pepper to taste

Preparation mode

Yogurt sauce

In a container, mix all ingredients until smooth. Book.

Salmon with rice and snow peas

In a container, place the salmon fillet and season with salt, black pepper, lemon juice, tamari sauce and honey. Cover and leave to marinate for 10 minutes. Then, place a non-stick frying pan over medium heat to heat. Arrange the salmon fillet and grill for 4 minutes on each side. Turn off the heat and set aside.

In a frying pan, add the olive oil and place over medium heat to heat. Add the snow peas and sauté until soft and slightly crunchy. Turn off the heat and season with salt. Book. In a glass lunch box, place the cooked rice, fresh peas and red pepper and mix. Arrange the grilled salmon and snow peas over the grains. Finish with lemon slices and a pot of yogurt sauce. Cover and store in a cool place until ready to consume.

Ingredients

• 2 eggs
• 1/4 of carrot peeled and grated
• 2 tablespoons chopped spinach
• 2 tablespoons seedless and chopped tomatoes
• 1 cup chopped lettuce leaves
• 1/4 sliced ​​cucumber
• 5 cherry tomatoes cut in half
• 1 teaspoon of olive oil
• Juice of 1/2 lemon
• Salt, ground black pepper and oregano to taste
• Oil for greasing

Preparation mode

In a container, place the eggs, salt and oregano and beat with the help of a fork. Add the carrot, spinach and cherry tomatoes and stir to combine. Pour into a small pan greased with olive oil. Place in a preheated oven at 180°C for 20 minutes. Remove from the oven and wait to cool.

Meanwhile, prepare the salad by mixing the lettuce, cucumber and cherry tomatoes in a bowl. Season with olive oil, lemon juice, salt and black pepper. Then, cut the omelet into pieces and assemble the lunch box with the salad on the side. Cover and store in a cool place until ready to consume.

Ingredients

• 1 cup of whole grain pasta
• 100 g chicken cut into cubes
• 1/2 cup of tea broccoli
• 1/2 carrot cut into slices
• 1 teaspoon of olive oil
• 2 garlic cloves, peeled and crushed
• Salt to taste
• Water for cooking

Preparation mode

In a pan, boil the water over medium heat and cook the wholemeal pasta with salt until cooked. al dente. Turn off the heat, drain the water and set aside. In a bowl, season the chicken with salt and black pepper. Book. In a frying pan over medium heat, heat the olive oil and sauté the garlic until golden. Arrange the chicken in the pan and grill until golden and cooked inside.

Add the carrot and broccoli and sauté until soft. Lastly, add the cooked pasta and stir to combine. Turn off the heat and wait for it to cool. Transfer the pasta with the vegetables and chicken to a lunchbox and cover. Store in a cool place until ready to consume.

Ingredients

• 200 g lean ground beef
• 2 tablespoons peeled and chopped onion
• 2 garlic cloves, peeled and crushed
• 1 tablespoon oat flour
• 1 ovo
• 1 cup of tea brown rice
• 1/2 cup fresh peas
• 1/2 carrot, peeled and cut into slices
• 1 tablespoon olive oil
• Salt and ground black pepper to taste
• Water for cooking
• Oil for greasing

Preparation mode

In a pan, heat the olive oil over medium heat and brown the garlic. Add brown rice and sauté for 2 minutes. Cover with water, add salt and cook until tender. Turn off the heat and set aside. In another pan, cook the carrot in water over medium heat until slightly soft. Turn off the heat, drain and set aside.

In a container, place the ground meat, onion, egg, oat flour, salt and black pepper. Mix until a homogeneous dough forms. Shape into meatballs and place on a baking tray greased with olive oil. Bake in a preheated oven at 180°C until golden. In a glass lunch box, place the brown rice. Add the peas and carrots on the side. Finish with the meatballs on top and cover. Store in a cool place until ready to consume.

Ingredients

• 1 tilapia fillet
• 1 cup of brown rice
• 1 cup chopped lettuce
• 1/2 cucumber cut into slices
• 1/2 cup cherry tomatoes cut in half
• Juice of 1/2 lemon
• 2 tablespoons olive oil
• Salt, ground black pepper and chopped parsley to taste
• Water for cooking

Preparation mode

In a pan, place the brown rice, cover with water and add salt. Place over medium heat to cook until soft. Turn off the heat and set aside. In a container, season the tilapia fillet with salt, black pepper and lemon juice. Place a frying pan over medium heat with a drizzle of olive oil and grill the fish until golden on both sides and cooked through. Turn off the heat and set aside.

In a lunch box, place the brown rice on one side. On the other side, add the lettuce, cucumber and cherry tomatoes. Season with salt, black pepper, lemon juice and olive oil. Finish with the tilapia over brown rice and sprinkle with parsley. Cover and store in a cool place until ready to consume.