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5 easy prep Lunch box

  • Writer: Titti
    Titti
  • Apr 28, 2021
  • 3 min read

I never worked in place with a canteen and being bar and restaurants too expensive for eating out every day, lunch box preparation always been a must in my daily routine. It, most importantly, allowed me to keep under control my food intake.

Balancing as usual the ingredients according to the #zonediet rules, here a mini collection of some of my favourite lunch box!


1. Lemon glazed chicken

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Ingredients:

90 gr chicken breast

1 tablespoon oat flour

1 tablespoon extra-virgin olive oil

1/2 lemon juice

60 gr oat (cooked according to package instructions)

70 gr baked aubergines

120 gr carrots

1 celery stick

15 gr toasted sourdough whole wheat bread (an example of a recipe I often do: https://www.tittifood.com/post/1-oat-sourdough-mixture-for-2-sourdough-pizza-and-bread)


Vegetables dressing: 1 tablespoon extra-virgin olive oil, peeled garlic, pinch of salt.


Steamed carrots and celery until soft.

Aubergines were sliced and baked at 180°C (static oven) for 10 minutes last summer and frozen. I took them out, and prepared a cold dressing with oil and garlic.

Dice the chicken and dust it with the pat flour. In a no-sticky pan heat the oil, add the chicken, pinch of slat and cook on each side for about 2-3 minutes (it depends on the size of the chicken bites). Add the lemon juice, keep tossing and cook for 2 more minutes.

2. Salmon fillet with leeks

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Ingredients:

120 gr salmon (frozen fillet)

200 gr leek finely sliced (raw weight)

50 gr oat (cooked weight)

70 gr steamed chickpeas

50 gr carrot

2 tablespoons extra virgin olive oil

3 gr butter

2 tablespoon hot water


Add the oil in a non-stick pan, add the leeks, salt and pepper. Add the water, stir and cook with the lid on gentle heat for about 10 minutes. Add the butter, stir, and place the salmon on the leeks. Keep cooking with the lid on for 10 more minutes.

3. Bresaola, spinach and cake


This lunch break was going to be during a special day: we had cake for a birthday. I, thus, did plan less carbohdrates than normal, but choosing two favourable sources: oat and spinach!

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Ingredients:


70 gr breasola

40 gr oat

500 gr of steamed spinach

2 tbsp extra virgin olive oil


Use the oil to dress as you like the bresaola and the spinach and oat.







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Cake was delicious! Fluffy, buttery, really gorgeous, and perfectly balanced with my lunch! Not a perfect example of Zone meal, but not too off!










4. Boiled lean beef, quinoa and vegetables


A few days ago, I made a wonderful meat stock, using some lean beef and veal, one carrot and a stick of celery. Delicious! The dinner was simply a good cup of warm stock, some meat (still warm, soft and yummy) and mixed vegetables. Meat leaftover are perfect to pack a nutritious lunch box.

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Ingredients:

80 gr boiled lean beef

200 gr steamed spinach

45 gr mixed quinoa (cooked weight)

carrot from the stock

5 cherry tomatoes, diced

1 tbsp extra-virgin olive oil

20 gr feta

50 gr green beans

1 apple

Dressing: 1/2 garlic clove crushed, 1 tbsp extra-virgin olive oil, 1 tsp red wine vinegar.


In a not-sticky pan add the oil, then the tomatoes. After a couple of minutes add the carrot sliced, and then the steamed spinach. Toss a few times and put in your lunch box. In one corner add the meat and in another the quinoa (cooked in salty water according to package instructions).

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This is the part of the box for the microwave. On the second level put the beans and feta. I love to crumble the feta on the warm meat and vegs.











5. Smoked trout, oat and mixed vegetables


The vegetables choice for this lunch box was nothing more than many leftovers put together! Specifically, I had a mix of baked vegetables (peppers, asparagus, garlic, onion and carrots),

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some peppers cooked in extra-virgin olive oil, gralic and parsely, and defrsoted broad beans: an awesome colours assemblage!



Ingredients:

50 gr oat (cooked according to package instructions)

100 gr smoked trout

50 gr broad beans

200 gr mixed vegetables

1 big apple


Borad beans: once thawed remove the skin and add to the mixed vegetables, to heating time in the microwave will be enough.

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Dressing for the trout: 1 tablespoon extra-virgin olive oil, 1/3 juice of a lemon, 2 pink peppercorn, zest of 1/2 orange.


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