Five easy, healthy meals for work and study

Five simple, affordable meals students can make

As the routine after summer settles in, many people face the challenge of planning healthy, easy meals for work, school, or the office. This guide offers straightforward recipes that help build good habits and maintain balance in a busy week. It focuses on practical, quick Tupperware-friendly meals that travel well to the workplace, college, or any work setting.

Today’s collection features five desserts and other simple recipes designed to save time in the kitchen and make meal planning effortless. No more scrambling for ideas or improvising at the last minute. Each recipe uses ingredients commonly found in Mercadona or any local supermarket, making them easy to prepare and light enough for regular consumption.

Three simple, inexpensive and practical recipes for students

Five easy recipes to take to work

Recipe: Grilled Chicken Tenderloin with Fusilli, Frozen Vegetables, and Pesto Sauce INFORMATION

To start the week on a strong note, this combination proves reliable. It yields a tasty dish with broad nutritional variety and is straightforward to assemble:

1. Season 200 g chicken tenderloin with salt, pepper, and 1 tablespoon ground paprika. Damp the surface evenly.

2. Fry the tenderloins until they turn golden on both sides.

3. Cook 125 g of frozen broccoli, carrots, and cauliflower. Microwave for 5 minutes at 900W or boil for 5 minutes.

4. Boil 100 g fusilli for 11 to 13 minutes with a pinch of salt.

5. Assemble in a container and dress with 3 tablespoons fresh pesto right before eating.

Another quick option packs in greens and protein without fuss, perfect for busy days and easy to share with classmates or coworkers.

Stuffed potatoes with tuna, a rich and simple winner

Enjoy the benefits of vegetables and legumes in one satisfying plate. White fish like sea bass is mild in flavor, high in protein, and low in fat, making this combo tasty and balanced.

1. Cook 2 pre-seasoned sea bass fillets with a light coating of oil at 200º for 13 minutes.

2. Brown 1 clove minced garlic in a touch of oil and sauté 50 g grated carrots.

3. Rinse and drain 100 g chickpeas and 20 g salad sprouts.

4. Prepare a dressing with 50 ml oil, juice of 1 lemon, zest of ½ lemon, and 5 g chopped parsley.

5. Combine the ingredients in a container and finish with vinaigrette when ready to serve.

Asparagus toast au gratin a light, ultra-easy dinner

Pairing a fiber-rich plate with protein, this quick option keeps energy steady during the workweek. It’s ideal for a light, satisfying evening meal.

A white bean and octopus salad recipe with vinegar dressing, paprika, parsley, and oil from La Vera INFORMATION

Run through the week with a fast, fiber-packed recipe that recharges the body after long days. This dish emphasizes balance and nutrition.

1. Chop 150 g cooked octopus.

2. Dice ½ red onion and ¼ green bell pepper into cubes. Halve 5-6 cherry tomatoes.

3. Sauté 1 clove minced garlic in a little oil and fry 50 g grated carrots.

4. Wash and drain 100 g white beans.

5. Whisk a dressing with 50 ml oil, 7 ml vinegar, 1 tablespoon red pepper, and 5 g chopped parsley.

6. Pour the dressing over the ingredients and serve when ready.

A very healthy Mediterranean menu to offset summer indulgences

Blend flavors that deliver high protein, low fat, and plenty of minerals and vitamins. This combo sustains energy with a satisfying finish.

1. Place pork tenderloin in the oven at 200º for about 13 minutes.

2. Remove and slice into medallions.

3. Warm truffle sauce in a pan, add the meat to finish cooking in the sauce.

4. Sauté 125 g frozen vegetables with a touch of oil.

5. Heat 1 cup basmati rice in the microwave and toss with all ingredients in the container before serving.

Lemon recipes that bring bright flavors this summer

A weekend-friendly, light option. Salmon provides a natural protein source and omega-3 fatty acids. Combine with brown rice, peas, and vegetables for a complete meal:

1. Cook 100 g frozen broccoli, cauliflower, and carrots. Microwave for 5 minutes at 900W or boil for 5 minutes.

2. Separate and sauté 40 g very tender peas.

3. Heat 1 cup brown rice in the microwave and mix all ingredients with 100 g smoked salmon.

4. Make a dressing with 50 ml oil, 8 ml soy, 15 g honey, 2 sliced radishes, and 10 g chopped roasted peanuts. Store dressing separately until serving.