Cinco Marmitas Saudáveis e Fáceis
Lunch & Dinner, Recipes

Lunch Boxes: 5 Easy and Healthy Recipes

For students and beyond!

These recipes were created for the video “HEALTHY LUNCH for students”, which you can watch HERE.

Easy recipes for meal planning and prepping

These recipes are designed to cook once and prepare for the entire week.

That’s why the instructions will be given so you can make them just like me, not one by one.

A little in the spirit of Jamie Oliver and his 15-minute meals…

Ingredients

For the chicken dishes

  • 2 chicken breasts
  • salt, pepper, garlic powder, and smoked paprika
  • 2 teaspoons of oil

+

  • 1/2 cup whole wheat or spelt couscous
  • Mixed green salad
  • 1 carrot cut into small cubes
  • 1/4 red pepper cut into small cubes
  • 1/4 cucumber peeled and cut into small cubes
  • 1/2 cup fresh chopped herbs (parsley and coriander is great)
  • Juice of half lime
  • 1 tablespoon of virgin olive oil
  • 1 wrap preferably integral
  • 1 teaspoon pesto
  • Salt and pepper
  • 2 or 3 washed cherry tomatoes
  • 6 to 8 arranged green asparagus

For the lentils dishes

  • 2 carrots cut into small cubes
  • 1/4 chopped red pepper
  • 1/2 chopped red onion
  • 1 can of 400g of cooked lentils
  • 1 can of 400g of peeled and cut tomatoes
  • 1 teaspoon of garlic powder or 2 cloves of garlic, minced
  • 1/4 teaspoon each: coriander powder, cumin powder, smoked paprika
  • Salt and pepper to taste
  • Juice of half lime
  • Fresh coriander
  • 1 tablespoon olive oil or coconut oil
  • 1 L hot water

+

  • 2 large mushrooms (I used portobello but you can choose the ones you prefer)
  • 1/2 teaspoon dry oregano
  • 1 teaspoon of oil
  • 6 broccoli florets
  • 1 cup of quinoa cooked – see recipe HERE.
  • 8 little cubes of feta cheese

Method

Preparation:

Turn the oven to 180ºC.

Heat the water.

Season the chicken, top and bottom, with salt, garlic powder and smoked paprika.

Season the mushrooms with oregano, salt and a little garlic.

Season the broccoli also with garlic and salt.

Take a teaspoon and pour a spoonful of oil on each chicken breast, each mushroom, asparagus and broccoli.

Measure the raw quinoa and soak for 10 minutes in cold water.

Measure the couscous and put it in a bowl.

Cut the vegetables for the lentils bolognese and the couscous.

Prepare the salad for the wrap.

Cook:

Put the chicken in the oven, on a tray. Put the vegetables – mushrooms, asparagus and broccoli – in the oven too, on another tray. Mark 30 minutes on the kitchen clock or telephone.

Pour 1 tablespoon of olive oil or coconut oil into a pan, with the chopped onion, carrot, pepper and Bolognese seasonings, over medium heat.

Stir for the first minute, to mix everything well.

Lower the heat, cover and leave to stew for 10 minutes, stirring once in a while.

Pour in the lentils, the peeled and cut tomatoes and half a can of hot water.

Season with salt and pepper.

Cover part of the pan, raise the heat again to medium, and let it boil “soft”.

Mark 15 minutes on the phone and stir the lentils as they go along.

Drain the quinoa and put on the fire with 2 cups of hot water.

Season with salt, stir and cover.

Let it boil for 5 minutes.

Lower the heat to a minimum and cook for another 5 minutes.

After this time turn off the heat and let it rest covered while you do the rest.

Pour 1 cup of hot water over the couscous, stir and cover. Let the water work its magic, which should take about 10 minutes. Uncover and release the beans with a fork. Reserve.

Prepare the coriander in the meantime and squeeze the juice out of the lime, if you haven’t already done so.

Back to Bolognese: pour the lime juice in and stir carefully. The water must have been absorbed by now. The lentils are creamy. Taste and adjust the seasoning with salt and pepper. Pour over the coriander and turn off the heat.

At the end of time take both trays out of the oven.

Let the chicken rest for 5 minutes.

Good, you’ve got it all! Now just put the plates together.

Prep your weekday lunches

Monday: roast chicken breast with salad and asparagus

Peito de frango assado com salada e espargos

Slices the chicken breast, combines with a mixed green salad, cherry tomatoes, and asparagus.

Put it in a box or lunch box.

Tuesday: Lentils Bolognese on feta cheese roasted mushrooms

Bolonhesa de lentilhas sobre cogumelos assados com queijo feta

It removes the excess water inside the baked mushrooms.

Stuff the mushrooms with the lentils bolognese and decorate with feta cheese cubes.

Wednesday: Chicken wrap with pesto, carrot and lettuce

Wrap de frango com pesto, cenoura e alface

Cut the second chicken breast into very thin strips vertically, almost as if you were shredding it.

Paint a wrap (or two, depending on your appetite) with pesto.

Distribute the salad and the grated carrot in horizontaly in the middle of the wrap.

Distribute half a chicken breast over the salad.

Close the wrap, first folding the sides and then rolling it from bottom to top.

Cut it in half the day you eat it.

Thursday: Quinoa salad with lentils and broccoli

Salada de quinoa com lentilhas e brócolos

Measures 1 cup of quinoa boiled and combines with an equal amount of lentils. Stir gently.

Season with lemon juice and a teaspoon of virgin olive oil.

Combines with roasted broccoli.

Friday: Couscous with chicken, small cubes of vegetables and seeds

Cuscuz com frango, cubinhos de vegetais e sementes

It combines couscous with cubed vegetables and herbs.

Season with salt, pepper, lemon juice and a little olive oil (I always use the teaspoon…).

Distribute the remaining half of the chicken breast and the seeds on top. You can mix it or not.

I forgot the seeds when I photographed…

And that’s it, it was an intense hour but you have lunch for EVERYTHING week!

What do you think? Will you give it a try?

I’d love to know… 😉

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