The daily chore of preparing "packed lunches" for work or university often becomes tedious and boring for several reasons:
- The containers are not the right ones:
We generally use plastic containers that, if not washed properly, tend to absorb the colors, odors, and flavors of certain dishes, which can be invasive and affect the characteristics of new recipes.
- The flavor changes:
During the storage and transport process, and even when heating up the lunch, its flavor can change, making it less appetizing than it was when it was first prepared.
- We run out of creativity:
Our menu often becomes monotonous due to a lack of planning, where we end up eating the same side dishes almost every day, fail to ensure variety in the types of protein we choose, and to top it all off, we stop consuming highly healthy foods—not because we don't like them, but out of pure lack of habit.
Take note of these simple tips to make lunchtime a pleasant experience:
- Always use glass containers.
- Wash the containers immediately after eating, preferably with hot water.
- Always refrigerate whatever you plan to eat.
- Check the products in your pantry and plan the weekly menu to ensure variety.
- Avoid frying everything you plan to take.
- Carry salad dressings separately to prevent the vegetables from wilting.
- Ensure there are at least 3 different colors in the meals you will consume.
Two quick and delicious menu options:
Chicken and apple sandwich
Ingredients for 2 servings
- 1 medium skinless chicken breast, shredded
- 4 whole-wheat bread slices
- ½ cup plain yogurt
- 1 teaspoon mustard
- 2 tablespoons red bell pepper, finely diced
- 1 pinch finely chopped cilantro
- 1 green apple
Preparation:
- For the dressing, mix the yogurt, mustard, bell pepper, and cilantro until smooth.
Spread over the bread slices.
- Add the chicken to the first slice of bread.
4) Finally, slice the apple thinly and place it over the chicken, then cover with the other slice of bread.
Turkey, cheese, basil, and tomato wrap
Ingredients for 2 servings:
2 medium flour tortillas
Fresh basil leaves
1 medium tomato, thinly sliced
2 slices of semi-soft cheese (such as Havarti or similar)
4 slices of turkey or chicken deli meat
4 tablespoons light cream
1 tablespoon lemon juice
Salt and pepper to taste
Preparation:
- For the dressing, mix the light cream with the lemon juice, salt, and pepper to taste. Mix well until the sauce is uniform.
- Assemble as follows: on the base of the tortilla, place the deli meat slices, then the tomato, basil, and cover with the cheese.
- Pour the sauce over the top and wrap it up.
- Heat in the microwave or in a pan for a few seconds so the cheese melts.
Mónica Martínez Osorio
Nutritionist Dietitian
University of Antioquia