Healthy workplace meals: quick, affordable, and tasty

Three simple, affordable, and easy recipes for students

Five quick recipes to take to work

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

Starting the week on a strong note, this combination proves dependable. It is a tasty dish with a broad range of nutrients that keeps energy up and cravings in check.

1. Season 200 g chicken tenderloin with salt, pepper and 1 tablespoon of ground paprika. Wet the surfaces evenly.

2. Cook the tenderloins in a hot pan until they turn golden on both sides.

3. Prepare 125 g of frozen broccoli, carrots and cauliflower. Use the microwave for 5 minutes at 900W or boil for 5 minutes.

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

5. Assemble in a container and add 3 tablespoons of fresh pesto just before eating.

Stuffed potatoes with tuna, a simple and satisfying option

Enjoy abundant vegetables and legumes in this meal. Sea bass is a mild white fish with a high protein content and low fat, making it a favorable choice for a balanced diet.

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

2. Sauté 1 clove of garlic in a little oil and cook 50 g grated carrots until beginning to soften.

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

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

5. Combine the dish with the dressing when ready to eat.

Asparagus toast with a light gratin for a simple dinner

This light plate packs fiber, vitamins, minerals and protein, a perfect pick to recharge before the week ends.

1. Chop 150 g of cooked octopus.

2. Dice ½ red onion and ¼ green bell pepper, then halve 5-6 cherry tomatoes.

3. Sauté 1 clove of garlic in a little oil and cook 50 g grated carrots briefly.

4. Rinse 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. Mix all ingredients in a container and add the vinaigrette when serving.

A healthy Mediterranean menu to reset after summer

Another tasty blend that balances flavor with high protein, low fat, and plenty of minerals and vitamins. This plate is ideal for a satisfying lunch or dinner.

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

2. Remove the meat and cut into medallions for easy portions.

3. Warm the truffle sauce and finish cooking the meat in the sauce for extra richness.

4. Sauté 125 g of frozen vegetables with a small amount of oil.

5. Heat 1 cup of basmati rice in the microwave and toss together with the pork and vegetables in the container.

Lemon recipes that brighten summer menus

A light weekend option, salmon provides natural protein and omega-3 fats. Combine it with brown rice, peas and vegetables for a complete, flavorful meal.

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

2. Steam 40 g of peas until tender.

3. Heat 1 cup of brown rice and mix with 100 g smoked salmon in the container.

4. Prepare a dressing with 50 ml oil, 8 ml soy sauce, 15 g honey, 2 sliced radishes and 10 g chopped roasted peanuts. Keep the dressing separate until serving.