The vaccination process and the decrease in Covid-19 cases have made work resume in the presence of many companies. However, whoever followed him confinement literally and tries to get back to the pre-pandemic routine by noticing a big difference in the value of the dish preparedaffectionately known by the term PF.
According to a study conducted by Prado Assessoria, the price of the dish made has increased by about 23% across the country. The average price reflects the general increase in food, as well as other products used in the preparation of meals, such as gas for cooking. Therefore, the way many people have been able to do it has been adopt the packed lunch forever. Prepared at home, this is a very affordable option for those who spend the whole day outdoors.
While it is an economical option, it is important that your food is, above all, healthy and contributing to satiety throughout the day. Why can’t you be hungry, right? With advice from nutritionist Gisele Haiek, we separate the options that can help you keep a full belly on work days in person without having to give in to your meal. She continues reading:
Outings for those who want to save on the dish made:
At this time, when the PF is inflated, the best option to compensate is a homemade packed lunch. But the expert points out: with real food! The rice and bean base works as it is a great combination of carbohydrates with good plant-based proteins. So you just have to make a salad with assorted vegetables and colored vegetables, dress it with aromatic herbs or natural spices and a drizzle of olive oil.
For those who eat animal proteins, just choose a source, which can be eggs, for example. Vegetarians can bet on increasing the amount of beans or choosing a serving of another legume, such as chickpeas. take a a little lemon to season the salad at the moment or a citrus fruit like orange for dessert, it will optimize the absorption of iron from the meal. In other words, simple jobs!
Now, if you don’t have time to make a healthy packed lunch, a great option is to opt for a nutritious sandwich. This is not an option for the daily meal., just for the moments when you need to think about a practical alternative to a quick lunch. In this sense it is recommended that the sandwich is composed of:
- 1 source of carbohydrates: 2 slices of bread. So, if you are going to buy it ready-made, then choose a brand with the least amount of ingredients in the composition. Another possible option is to make your own homemade bread;
- 1 protein source: whether animal or vegetable;
- 1 source of fat: which can be a sauce, cheese or seeds;
- Assorted and colorful vegetables and greens: such as rocket leaves, sliced ​​tomatoes and grated carrots. And here, you can choose to include it in the sandwich or take “salad” on the side.
Options that give you more satiety:
To ensure satiety throughout the day, it is important to invest primarily in foods that have this difference. And best of all, they are delicious in both packed lunches and sandwiches. Are they:
- animal proteins: eggs, shredded chicken or chicken fillet, ground beef, or steak;
- vegetable proteins: chickpea or white bean hummus, textured organic soy protein, organic tofu or peanut butter;
- fats: avocado, olive oil, homemade mayonnaise, butter or butter I don’t knowaged cheeses and seeds such as sunflower, pumpkin, flaxseed or chia seeds.
Also, the good thing is that many of these options are very practical to make. Discover some recipes:
Easy guacamole
Ingredients:
- 1 avocado,
- 1 tomato (or 6 tablespoons of tomato sauce)
- 1 chopped onion
- chopped parsley to taste
- Salt and natural seasonings to taste
Method of preparation: Coarsely mash the avocado, add the other ingredients, mix and serve.
Home made mayonnaise
Ingredients:
- 3 hard-boiled eggs
- 1 lemon squeezed
- ½ cup of olive oil
- Salt to taste
Method of preparation: Cook the eggs, peel them and put them in the blender with the olive oil and half a lemon squeezed, beat well and squeeze the other half of the lemon until it reaches the consistency of mayonnaise.
Homemade peanut butter
Ingredients:
- 500 g of shelled roasted peanuts
Method of preparation: Chop the shelled peanuts in the food processor until it becomes a paste. Finally, the process takes about 10 minutes, depending on the equipment.
In this way it is easier to compose healthy lunches and sandwiches without having to resort to the prepared dish, right? And you, are you already a fan of some of these options to consume in person at work?
Source: Gisele Haiekpostgraduate nutritionist in Functional Clinical Nutrition of VP.
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
