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Make a healthy and portable meals

Make it to go

Whether you’re packing a picnic or bringing your own lunch to work, these delicious one-bowl dishes will fit the bill. And don’t worry about how they’ll travel. They are guaranteed to stay fresh—not soggy—until you’re ready to chow.

Make a healthy and portable meals

Asian Shrimp Salad

Keep salads crisp by packing the dressing in a separate container and dress right before serving.

Ingredients: Eggplant, extra-virgin olive oil, salt, pepper, edamame, carrots, brown rice vinegar, orange juice, low-sodium soy sauce, shallot, fresh ginger, sesame oil, brown rice, cilantro, napa cabbage, large shrimp, roasted unsalted cashews

Calories: 572

Heirloom Caprese Salad

To add more protein to this salad, mix in 4 ounces of chopped cooked chicken or tofu or a hard-boiled egg.

Ingredients: Whole-wheat orzo, kalamata olives, fresh basil, extra-virgin olive oil, pine nuts, balsamic vinegar, Dijon mustard, cherry or grape tomatoes, bocconcini, shallot, baby arugula, salt, black pepper

Calories: 501

Overnight Oats With Stone Fruit

Use old-fashioned oats for a thick texture. The quick-cooking kind can get too mushy.

Ingredients: Old-fashioned oats, buttermilk, whole milk, maple syrup, vanilla extract, cinnamon, pecans, fresh stone fruit such as cherries, fresh lemon juice

Calories: 515

Chia Chai Pudding

Substitute chopped toasted almonds, cashews, or walnuts for the coconut for added protein.

Ingredients: Almond milk, chai tea bags, honey, unsweetened coconut flakes, plain whole-milk yogurt, chia seeds, mixed berries

Calories: 405

Southwestern Bowl

With 16 grams of fiber and plenty of protein, this salad will keep you satisfied.

Ingredients: Quinoa, scallion greens, salt, pumpkin seeds, chili powder, mango, fresh lime juice, extra-virgin olive oil, cilantro, reduced-sodium black beans, cumin, avocado, red bell pepper, corn kernels

Calories: 594

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Posted by: Dr.Health

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