No canteen, no snack visit with colleagues: In the home office you have to cook your own lunch. Perfect, because that saves money, time and even calories – as our recipe ideas prove
Anyone who has been working from home for weeks (or months) runs the risk of eating a few corona kilos. In fact, many find it difficult to get enough exercise at home. And instead of putting the next ready-to-eat pizza in the oven at lunchtime, you should stock your refrigerator with healthy food that you can use to prepare a delicious meal in a flash. Our food editor – who herself sits in front of her PC at home every day – tells you her best tips, tricks and recipes for lunch in this article.
Gesund kochen im Homeoffice: Das brauchst du dafür
In theory, you have plenty of time at home to cook in peace. In practice, however, you should rather use your lunch break to relax for a moment, recharge your energy stores and eat in peace. But please not in front of the PC! Why do we explain here. Lunch recipes should be quick, easy and healthy. To save additional time during preparation, you can use the following “tools” with a clear conscience:
- Frozen vegetables: They are just as healthy as fresh vegetables and are already pre-cooked, so they don’t take as long to cook. In addition, cauliflower, broccoli or green beans are already ready to cook, i.e. cleaned and cut.
- Pasta from the refrigerator: In the refrigerator you will find some great basics for your recipes, such as potato noodles, gnocchi or delicious filled ravioli. They may not necessarily be low in calories, but they can be prepared in a flash and easily refined with fresh vegetables.
- Tomato sauce and pesto: Noodles with tomato sauce or pesto are quick to prepare and always a cheap and quick option for lunch. Not very imaginative, but still better than ready meals.
- Pre-cooked Rice: Cooking rice takes time, so you can alternatively go for “Express Rice”, which is prepared in two minutes.
- Canned and Smoked Fish: Having smoked trout, stremel salmon or a can of tuna in the house never hurts. With tuna you can make a high protein salad in no time. The trout or salmon can also be served with a slice of wholemeal bread at lunchtime.
By the way: If you precook several portions in the evening, you only need to warm up your lunch the next day. It doesn’t get any faster than that. Ideal recipes for precooking are stews, curries or a quick vegetable pan. How about this chickpea mince pan, for example?
Recipes for your lunch at home
A no-go at lunchtime are ready meals and fast food, as they are anything but healthy. They contain a lot of fat, large amounts of salt and simple carbohydrates, which do not provide the body with any added value in the form of vitamins and minerals. Instead, you should rely on complex carbohydrates and plenty of protein, as the combination will keep you full for a long time without being heavy in the stomach and at the same time prevent ravenous appetite. Here are our six tastiest recipe ideas for your home office lunch:
1. Quick pan dish: Shakshuka
The Israeli recipe combines several advantages: It is quick to prepare, provides hardly any carbohydrates and, thanks to the eggs, contains plenty of protein. Click here for the recipe.
2. healthy fast food: Big Mac salad
Greasy fast food is prohibited, but nothing speaks against a healthy variant of the burger classic. For this you need:
- 150 g minced beef
- 1 teaspoon rape oil
- 1/2 iceberg lettuce
- 2 slices of cheddar
- 1 small red onion
- 3 gherkins
- 2 tablespoons of your favorite burger sauce
Cut onion into half rings. Sauté half of them together with the minced meat in oil, arrange the rest in a bowl together with the salad. Cut cucumbers into pieces and cheddar into small pieces, pour both over the salad, now top with the warm minced meat, this way the cheese melts a little. Use the burger sauce as dressing.
3. Low-carb lunch: chicken pan with vegetables
You want to lose a few kilos? Then this low-carb recipe with plenty of vegetables and chicken is perfect for you. You can also easily modify the recipe and add minced meat to the chicken.
4. Veggie day: oven vegetables
Oven dishes save a lot of time, because the oven basically does most of the work for you. All you have to do is place a few ingredients on a baking tray or in a casserole dish and wait. Simply cut vegetables of your choice into bite-sized pieces, sprinkle with oil, salt and dried herbs and bake in the oven at around 200 degrees for 30 minutes. If you like, you can also put a delicious salmon filet or chicken breast directly into the oven.
However, you must be aware that not all vegetables are cooked at the same time, because carrots or potatoes, for example, take longer to cook than soft vegetables such as zucchini or tomatoes. Therefore, either put them in the oven at a later time or cut the harder vegetables into smaller pieces. You can find even more tips and tricks for making your oven vegetables perfect here.
5. Blitz recipe: Schupfnudeln
Schupfnudeln are perfect for lunch, because you can buy them ready in the refrigerator. All you have to do is fry them for a few minutes and season them, ready. Add vegetables such as cherry tomatoes, mushrooms and a handful of rocket. If you want a creamy sauce, just add one or two teaspoons of cream cheese and season with salt and pepper.
6. One pot: delicious curry
A quick curry can be made in the evening and just needs to be warmed up the next day. But you can also prepare it fresh, of course. That doesn’t take long if you make a few smart decisions when choosing ingredients: Instead of using meat or fish, choose a veggie curry for a lightning-fast preparation. Try our chickpeas-coconut-curry. You can also speed up the cooking process with canned vegetables, such as chickpeas or corn. Frozen foods such as mangetout or peas are also suitable. Serve pre-cooked express rice from the microwave and you have a healthy home office lunch. Fancy even more recipe ideas? Right this way.
Do you still miss the canteen? It’s so easy to cook healthy and fast in your home office, as our recipe ideas prove. Are you also looking for inspiration for a fixed breakfast that doesn’t weigh heavily on your stomach while you work? Here you will find 4 delicious recipes for a breakfast rich in protein.