Luchbox – Ideas for the second breakfast to work, school, college. 5 ways.
Ideas for the second breakfast to take to work, school or college.
Our meals outside the home – at work, at the university, at school – are very often not planned. And this is a mistake. I think you will agree with me quickly, if you will get to know my arguments.
How does it look every day? Before you leave you are preparing sandwiches quickly, the day before you quickly buy bread and ham in the market near the house. Then on the way to school or work you jump into a coffee shop with coffee and buy a fast unhealthy snack, chocolate croissant or another bun. During the day you do not have time for a meal and you go home HUNGRY, and the first thing you do at the entrance is to open the fridge and eat everything in double portions, because after all you are hungry and all day you didn’t eat anything concrete. Then you blame yourself for eating too much.
You know it? I’m sure you do!
The pros of planning your meals
- You do not waste time wondering what you will eat at a given time.
- You only buy what you need to prepare your dishes. That is what the ready-made shopping list in Diet & Training by Ann is for.
- You do not waste your food – I pay special attention to it because I do not like to waste my food.
- You can also prepare a meal the day before.
- You have control over what you eat.
- You have no problem keeping regular meals.
- You avoid accidental snacks.
- You can eliminate the stress associated with lack of food and hunger.
- You regulate your metabolism.
To help you to plan your meals, I have prepared some really simple and quick meals that have passed my exam. Just pack the lunchbox and take it with you.
Savoury lunchbox
Turkey salad
Ingredients:
- turkey breast meat without skin – 100 g
- onion – 1/3 of an onion, 36 g
- dried tomatoes – 4 slices, 28 g
- black olives – 5 pieces, 12,5 g
- rucola – a handful, 20 g
- coconut oil extra virgin – 1/4 teaspoon, 4 g
- a pinch of spicy red paprika
- a pinch of herbs de provence
- a pinch of salt
Preparation: Dice the meat, add salt, pepper and herbs. Cut the onion, and cut the tomatoes and olives in half. Preheat the oil in a frying pan and fry the meat with the onion and dried tomatoes. Mix the rucola with the olives, then add the turkey with onion and tomatoes on top.
Millet salad
Ingredients:
- millet – 6 tablespoons, 78 g
- pickled cucumber – 2 pieces, 120 g
- dried tomatoes – 3 slices, 21 g
- red pepper – 1/2 of a pepper, 115 g
- a pinch of black pepper
- a pinch of herbs de Provence
- a pinch of salt
Preparation: Before cooking, rinse the millet 1-2 times with cold running water. Cook according to the recipe on the package. Cut the cucumber and tomatoes, dice the peppers and add them to the cooked millet. Add spices and mix.
Sweet lunchbox
Sweet buckwheat or oats
Ingredients:
- buckwheat uncooked – 3 tablespoons, or oatmeal, 39 g
- honey – 1 teaspoon, 12 g
- carob powder – 1 teaspoon, 6 g
- banana – 1 piece
- coconut flakes – 1 tablespoon, 6 g
- coconut milk 18% – 3 tablespoons, 30 ml
- Raspberry Lio Shake – 1 teaspoon, 4 g
- a pinch of cinnamon
Preparation: Cook the porridge according to the recipe on the package. Mix with honey, carob, milk and coconut. Decorate with banana slices, cinnamon and Lio Shake.
Cream with avocado, cranberries and nuts
Ingredients:
- avocado (ripe) – 1/2 of an avocado, 70 g
- dried cranberry – 1 tablespoon, 12 g
- hazelnuts – 1 tablespoon, 15 g
- maple syrup – 1 teaspoon, 8 ml
- fresh lemon peel – 1/2 teaspoon, 4 g
- Cranberry Lio Shake – 1/2 teaspoon, 1 g
Preparation: Soak the cranberries and nuts in hot water for 15 minutes. Blend all the ingredients. Sprinkle with Lio Shake.
Oats with chia and apricots
Ingredients:
- oatmeal gluten-free – 4 tablespoons, 40 g
- rice milk – 1/2 cup, 120 ml
- cashew nuts – 1 tablespoon, 15 g
- apricots dried – 3 pieces, 30 g
- chia seeds – 1 teaspoon, 5 g
Preparation: Soak the apricots in boiling water and set them aside for 15 minutes, then cut them into small cubes. Mix the oats with the milk. Add the apricots, chia seeds and chopped cashew nuts.
How to pack it so it survives the morning
Four of these five keep perfectly well in a box, and the fifth needs one precaution. The avocado cream darkens within a couple of hours, so make it in the morning rather than the night before, or squeeze the lemon over it and press the surface flat against the lid so there is no air on top. The two salads are actually better on the second day, because the dried tomatoes soften and the millet takes up the seasoning.
The two sweet porridges can be assembled cold the night before: oats or buckwheat with the milk in the box, and the toppings in a separate twist of paper, added when you eat rather than in the morning. That way the nuts stay crisp and the banana does not turn brown on the way to work.
Remember that you can change your diet by adjusting it to your own preferences and timing. If you see a dish that you don’t want to eat or that needs more preparation, replace it with a simpler one. On the blog and in Diet & Training by Ann you will find really plenty of suggestions from which you can plan a really tasty day. I’m sure you will find something just for you.
Turkey salad lunchbox
Ingredients
Method
- Dice the meat, add salt, pepper and herbs.
- Cut the onion, and cut the dried tomatoes and olives in half.
- Preheat the coconut oil in a frying pan and fry the meat with the onion and dried tomatoes.
- Mix the rucola with the olives in the lunchbox.
- Add the turkey with the onion and tomatoes on top.
Notes
Frequently asked questions
Both salads, and they are arguably better on the second day, because the dried tomatoes soften and the millet takes up the seasoning. The two porridges can be assembled cold the night before as well, with the toppings kept separate and added when you eat.
Make it in the morning rather than the night before, or squeeze the lemon over it and press the surface flat against the lid so there is no air on top. Avocado darkens within a couple of hours once it is exposed.
Because the unplanned version tends to end the same way: a pastry with the morning coffee, no real meal during the day, and then the fridge at the door in double portions. Planning also means buying only what you need and wasting less food.
Yes. Rinse it once or twice under cold running water before it goes in the pan, then cook it according to the packet. This is the step that keeps the grain from tasting bitter.
That is the point of having five of them. If a dish does not appeal to you or needs more preparation than your morning allows, replace it with another from the list. There are more of them on the blog and in the Diet & Training by Ann app, where the week comes planned with a shopping list.
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