Nithyakala
10 Recipes That Are Both Quick and Healthy for Busy Workdays
As a result of the hectic nature of workdays, it can be challenging to find the time to cook a dinner that is both nutritious and delicious. But with a little bit of planning, some clever ingredient selections, and the appropriate recipes, you can whip up dishes that are suitable for the office in fifteen minutes or less, and you don’t even need a degree in culinary arts to do it. When you need a compilation of quick and nutritious dishes that are suited for the office crowd, this guide is your go-to resource.
1. Quick and Easy Stir-Fried Vegetables
The reason why it is effective is that stir-fry is a meal that can be prepared in a matter of minutes and is packed with nutrients. 
Parts and pieces:
1 cup of frozen vegetables in a variety of forms
You can use ½ cup of cooked chicken, tofu, or prawns.
1 teaspoon of soy sauce
1 milligram of sesame oil
A quarter of a teaspoon of garlic paste
Technique:
In a pan that does not stick, heat the sesame oil.
Incorporate the frozen vegetables and garlic paste into the mixture.
Four to five minutes of stir-frying.
When you have finished cooking, add the protein of your choice and the soy sauce.
You should keep a container of instant stir-fry sauce at your desk so that you may quickly increase the flavor of your food.
2. Greek salad served in a Mason jar
Layers of crisp vegetables are kept fresh, and there is no mess caused by moisture. This is why it works.
Parts and pieces:
Three tablespoons of Greek dressing
One-half cup of cucumber that has been chopped.
Half a cup of cherry tomatoes, cut in half
1/4 cup of chickpeas
Lettuce leaves, one-half cup
Two tablespoons of feta cheese
Technique:
Dressing should be added first to a jar.
Cucumber, tomatoes, chickpeas, and feta cheese should be layered.
Use lettuce leaves as a garnish.
Shake the container before eating.
Be sure to prepare three jars in advance so that you can cover half of your workweek.
3.Wrap and Go Chicken Avocado Roll
This is because it is portable, it is filling, and it is abundant in good fats.
Parts and pieces:
1 tortilla made from whole wheat
2 teaspoons of mashed avocado
One-half cup of chicken that has been cooked and shredded.
The wedges of lettuce and tomato
Technique:
Tomatoes should be spread with avocado.
Chicken, lettuce, and tomato should be layered.
Make a tight roll, then cut it in half.
For a nice and easy-to-eat snack at your desk, wrap it in aluminum foil and keep it there.
4.Egg muffins that are loaded with protein
It is an excellent choice for breakfast, lunch, or snacks, and it can be reheated in a matter of seconds.
Parts and pieces:
Three eggs
One-half cup of spinach that has been chopped.
2 teaspoons of grated cheese
Some salt and pepper, to taste
Technique:
To the eggs, whisk them, then add the cheese, spinach, salt, and pepper.
Transfer to muffin tins made of silicone.
To bake at 180 degrees Celsius for 10–12 minutes, or to microwave for two–three minutes.
A helpful hint is to prepare a dozen on Sunday and store them in the refrigerator for the week.
5. An Instant Makeover from Noodles
How it works: It transforms a cup of instant noodles from the office into a well-balanced supper.
Parts and pieces:
One cup of instant noodles
One-half cup of cooked chicken or tofu
One-half cup of frozen vegetables in a variety of forms
1 milligram of soy sauce
Technique:
Frozen vegetables and protein should be added to the cup.
Cover the pot with boiling water and wait for four minutes.
Soy sauce should be stirred in before eating.
To reduce the amount of salt in your diet, try substituting low-sodium sauces for seasoning packages.
6. Salad with Tuna and Beans
Why it works: There is no need to cook it; simply mix it and set it aside.
Parts and pieces:
One can of tuna, drained
One-half cup of kidney beans that have been rinsed and canned.
Half a cup of chopped red onion
Olive oil and lemon juice dressing, two tablespoons each
Technique:
Prepare a mixture of tuna, beans, and onion.
Mix thoroughly after drizzling with the dressing.
Advice: Keep canned tuna and beans in the drawer of your desk for use in case of an emergency.
7. Bento Box with Hummus and Vegetables
It is simple to prepare and can be consumed as a snack at any time during the day.
Parts and pieces:
4 tablespoons of hummus
Branches of carrots and cucumbers
Tomatoes red in color
Chips made with whole grains
Technique:
Hummus should be portioned out into a small container.
Lunchboxes should be arranged with vegetables and snacks.
For a more varied experience, try substituting pita bread triangles for crackers.
8. A Hasty Chickpea Curry Recipe
It is reassuring, warm, and microwave-friendly, which is why it is effective.
Parts and pieces:
1 cup thoroughly washed chickpeas from a can
Half a cup of tomato sauce
a quarter of a teaspoon of curry powder
1 teaspoon of plain yoghurt
Technique:
Mix the chickpeas, tomato sauce, and curry powder together in a bowl that can be heated in the microwave.
Warm for two to three minutes.
At the time of serving, stir in the yoghurt.
For a more substantial supper, serve with rice packs that have been heated in the microwave.
9. A bagel topped with smoked salmon cream cheese
Simply put, it has a gourmet flavor, yet it only takes a few minutes to cook.
Parts and pieces:
1 bagel made with healthy grains, sliced
2 teaspoons of cream cheese
a pair of cured salmon slices
Dill that is fresh or slices of cucumber
Technique:
Cream cheese should be spread on both halves of the bagel.
Seafood and cucumber and dill are layered.
A helpful hint: to avoid the bagel becoming soggy, pack the toppings and the bagel separately.
10. Power Jar with Overnight Rolled Oats
Getting ready in the morning is not required; all you need to do is grab and go.
Parts and pieces:
2 cups of rolled oats
A cup of milk or plant-based milk
1 teaspoon of chia seeds
1/4 cup of berries
Honey or maple syrup, one teaspoon
Technique:
A container should be used to combine chia seeds, honey, milk, and oats.
Add some berries on top.
Place in the refrigerator overnight.
Tip: If you want to have breakfasts for a week, make three to four jars all at once.
Tips and Tricks for the People Who Work in the Office
- In order to pre-portion the ingredients, you can use small containers or zip-lock bags to store the vegetables, proteins, and snacks.
- Cooking and freezing specific pieces of proteins, such as chicken strips, is an effective way to preserve their freshness.
- Create what you call a “desk pantry” by stocking your workstation with snacks such as quick oatmeal, nuts, dried fruit, tea and canned items.
- Choose containers that are intelligent: Make sure to get jars and lunchboxes that are safe to use in the microwave.
- Make use of ingredients that can be used in a variety of ways: a jar of pesto, a pack of wraps, or a container of hummus can be used to make a variety of different meals.
