Many are the advantages of setting aside one day to prepare and organize the week's meals: by using this strategy, you avoid eating in restaurants or order delivery There is better control over the quantity and quality of the food, which contributes to a healthy diet; and it is a great way to bring more practicality to your daily life. recipes of frozen lunch boxes without giving up on flavor:

Container

Give preference to glass jars, especially the thermal ones with hermetic closure. They avoid accidents when transporting and can go straight to the kitchen. microwave oven On the market, there are versions with dividers to separate the food from the lunch box.

Menu

Set aside one day a week to prepare your lunch boxes. To diversify, select three or four easy-to-make dishes and don't forget to buy the ingredients at the market.

Set up separate containers for the salad and make sure you have plenty of vegetables. In hot lunch boxes, use at least half the space for cooked vegetables.

Diversify the protein sources Red meat, chicken, fish, and legumes (such as beans, lentils, chickpeas, or peas) are good choices.

Flavor

You want a frozen lunch box with the taste and texture of homemade food So remember to leave the pasta and vegetables al dente when you cook them, because when they defrost, they soften a little more.

In addition, make sure to use a lot of bean broth and meat sauce when you assemble the meals - preferably put them under the rice. They will ensure humidity so that the other foods do not dry out.

Read also: What happens to the body when we overindulge in fast food?

Storage and Heating

When defrosting, transfer the lunch box from the freezer to the refrigerator the night before consumption. If you are taking it to work, always keep it in the refrigerator until mealtime.

To heat it up, the tip is to use the microwave on medium power. soup If possible, leave the container in the microwave for up to two minutes after heating. This allows the heat to be distributed evenly, making the meal tastier.

Recipes for freezer lunch boxes

1 - Pot roast with mashed sweet potato

Ingredients:

• 500g of meat (it can be chuck, muscle, or shoulder);
• 1 tbsp (tablespoon) of olive oil;
• Salt to taste;
• Smoked paprika to taste;
• 1/2 onion, chopped;
• 3 cloves of garlic, minced;
• 1/2 green bell bell pepper, chopped;
• 1 x sausage, sliced;
• 1/2 cup English sauce;
• 1 glass of red wine;
• 1/2 cup tomato sauce;
• 2 bay leaves;
• Chopped parsley to taste;
• 2 sweet potatoes;
• 1 tbsp (tablespoon) of butter
• 1 cup milk.

Directions:

First, bring water to a boil and cut the meat into cubes, removing the excess fat from the pieces. Then, heat the olive oil in a pan, pour in the meat and season it with salt and paprika, waiting for it to fry.

Then add the chopped red bell pepper, the sausage, the English sauce, the wine, the tomato sauce, the bay leaves, and the chopped parsley, and cook until the meat is very tender - you can do this in a pressure cooker to save time.

For the mashed potatoes, peel and cook them, mashing them as soon as they are soft. Then put them in a pan with the butter, milk, and a little salt. Mix well, let it simmer for a while, and turn off.

Finally, assemble your lunch boxes as you like and refrigerate or freeze them!

2 - Fish with passion fruit sauce and boiled vegetables

Ingredients:

• 6 large hake fillets;
• 150ml of passion fruit pulp;
• Juice of 1 lemon;
• 1 tbsp (tablespoon) of mustard
• 1 jar of natural yogurt;
• 2 cloves of garlic, minced;
• Chives to taste;
• Salt to taste;
• Powdered black pepper to taste;
• 1 broccoli;
• 1 cauliflower;
• 1 carrot.

Directions:

First, season the fish with salt, pepper and a clove of garlic and bake it in a preheated oven at 180°C. Then wash and chop the vegetables, put them in a baking pan and season them with pepper and salt, covering them with aluminum foil. Also bake them in the oven until they are al dente.

Then mix the sauce ingredients: yogurt, mustard, one clove of garlic, salt, pepper, green onion, and passion fruit pulp.

3 - Recipes for frozen lunch boxes: escondidinho saudável

Ingredients:

• 2 boiled sweet potatoes;
• 1 large cooked cauliflower;
• 1 dash of olive oil;
• 4 tomatoes;
• 1 carrot;
• 1 skinless chicken breast cooked and shredded;
• 1 large onion;
• Salt and pepper to taste;
• 1 pinch of nutmeg powder.

Directions:

First, blend the cauliflower and sweet potato in a blender and season with salt, pepper, and nutmeg - set aside. Then, in a pan sauté the onion in olive oil, add the chopped tomatoes and grated carrot, and sauté some more. Next, add the chicken and season.

Then, assemble the casserole as follows: first the chicken, then a layer of puree. You can finish with a slice of mozzarella on top of each pot and put it in the oven for au gratin (optional).

4 - Freezer lunch box recipes: f chess rango with rice

Ingredients:

• 2 small cups of raw rice;
• 3 cloves of garlic;
• 1/3 onion, diced;
• Olive Oil;
• 500 g chicken fillet into small cubes;
• 3 Tbsp. light soy sauce
• 2 thickly sliced onions;
• 1 Tbsp diced green bell bell pepper
• 1 Tbsp diced red bell bell pepper
• 2 tbsp (tablespoon) celery in thin strips
• Salt and black pepper to taste;
• Chives to taste;
• Sesame seeds.

Directions:

First, prepare the rice: saute the onion (in small cubes) and a clove of garlic in olive oil, add the rice, season with salt and add 4 cups of water - let it cook.

Meanwhile, season the chicken pieces with soy sauce, salt and black pepper, then brown them in a pan over medium heat, stirring occasionally, then add the onion (in strips), the bell peppers and the celery, stir well and finish with the green onion and the sesame. Finally, assemble the lunch boxes!

5 - Recipes for frozen lunch boxes: m whole wheat pasta and meatballs

Ingredients:

• 1/2 package of whole wheat spaghetti;
• Salt to taste;
• Pepper to taste;
• Olive Oil;
• Homemade tomato sauce;
• 2 bay leaves;
• 1 onion;
• 3 cloves of garlic;
• 500g ground duckling;
• 2 tbsp (tablespoons) of oat bran
• 1 egg.

Directions:

Then prepare the meatballs: mix the meat, oat bran, egg, a pinch of salt, two grated garlic cloves, and ½ grated onion until smooth and shape into balls - set aside.

Then, in a pan, saute the rest of the onion and garlic in olive oil, then add the sauce, the bay leaf, salt, pepper, the meatballs and cook. Finally, add the drained pasta and assemble the lunch boxes!

Read also: Is eating between meals a good idea for weight loss?

6 - Recipes for frozen lunch boxes: k oven-baked ibe

Ingredients:

• 1 cup of wheat for kibbeh;
• 500g ground lean beef (duckling);
• 1 stalk of celery;
• 2 onions;
• 1 carrot;
• 3 cloves of garlic;
• Juice of 3 lemons;
• 1/4 cup extra virgin olive oil;
• Ginger to taste;
• Mint to taste;
• 2 tbsp (tablespoons) of salt;
• Pepper to taste;
• 1 jar of light ricotta cream.

Directions:

First, boil 1/2 liter of water with the juice of 1 lemon and 1 tablespoon of salt. Then, in a bowl, place the wheat and pour in the boiling water, cover and set aside for 1 hour.

Then, in a blender, blend 1 whole onion, 1 carrot, 1 stalk of celery, 1/4 cup extra virgin olive oil, 3 cloves of garlic, ginger to taste, juice of 2 lemons, 1 tablespoon salt and black pepper - mix the pasta with the meat.

Then transfer the meat and seasonings to the wheat container, mix again, and put half of this mixture into a greased baking dish, fill it with the ricotta cream, and finally bake it in a preheated oven at 180°C for 50 minutes.