If the shelves of super markets and grocery stores are populated with industrialized products, a menu with 3 options of low carb lunch boxes practical to freeze can be the solution to our problems in lunches and dinners in the middle of the routine.
Every day more people opt for low carb meals, but, just like me in this beginning of low carb life, they are in doubt when it comes to varying the combinations. So, I've selected some amazing tips to help you find 3 options that will help you during the week. Let's check them out?
I am still adapting to the low carb routine and life. Thinking about this I decided to prepare a very simple fitness menu full of combinations that can be frozen, making the week easier.
I tried to divide the menu by meals and explain a little bit the composition of the dish and its nutritional information, as well as the proportion of protein and carbohydrate in each meal, enjoy!
Low Carb Lunch Meal with Meat
To start the week well I always like to choose a low carb lunch that provides protein and fat, but without leaving aside the lightness. With this, I put together a great combination:
1 portion of Escondidinho 70g of mashed sweet potatoes with 130g of ground beef.
1 portion of 15g carrot salad with 15g steamed cabbage.
1 boiled egg, chopped.
In this lunch box we find a total value of 451 kcal with 17 g carbohydrate, 28 g fat and 45 g protein, a ratio of 2.6 to 1 between protein and carbohydrates.
Low carb lunch box with chicken
For a slightly more economical lunch option, you can use chicken as well, but filleted or shredded, bringing more robustness to the lunch box. So, it looks like this:
130g Grilled Chicken Breast with sesame.
55g brown rice with grated carrots (prepare the rice with the carrots)
40g steamed broccoli
In this meal we find a total value of 285 kcal with 16 g carbohydrate, 4 g fat and 45 g protein, a ratio of 2.8 to 1 between protein and carbohydrates.
Low Carb Dinner Meal with Chicken
Following the line of a slightly more economical option, you can use chicken for dinner as well, but accompanied by homemade whole wheat toast, bringing more practicality to the lunch box. So, it looks like this:
160g Sliced Grilled Chicken Breast.
1.5 slices of whole wheat bread (you can break a slice in 2 and put it in the oven for 15 minutes at 180 degrees to turn it into delicious toast).
1 whole boiled egg.
1 tablespoon of light cream cheese (to spread on the toast and make it tastier).
This meal has a total value of 565 kcal with 31 g of carbohydrates, 14 g of fat, and 69 g of protein, a proportion of 2.2 to 1 between proteins and carbohydrates.
EXTRA TIP: Remember that all the practical low carb meal options can be frozen, except dairy products (like the cream cheese in the low carb chicken dinner recipe) can be eaten fresh. In these cases, the ideal is to leave to complement the lunch box at the time of leaving home.
How to make a frozen lunch box?
One thing is to make a fitness meal and freeze it for your own consumption, and another thing entirely opposite is to make low carb meals to sell (a great opportunity if you're interested).
Faced with the possibility of selling, you need to take some care to ensure the quality, integrity and freshness of the food. With that in mind I put together a little step by step guide to help you make frozen lunch boxes safely!
1. First precautions before you start
Before you start making low carb lunch boxes, you need to pay attention to some aspects that make all the difference.
Organize and buy the ingredients for the weekly preparation.
Reserve the necessary utensils, such as the packing for the potluck.
Try to sanitize correctly and have the ingredients ready for the preparation of the lunch boxes.
The initial planning is the key to the success of the weekly menu. By the way, if it is a preparation for sale, it will be even more essential.
2. The ideal preparation of frozen lunch boxes
The preparation is one of the most important steps, so follow each guideline below to ensure that the food will stay fresh. Also, some ingredients can compromise the integrity and consistency of the food.
Focus on the cooking point of the food and don't overdo it with salt.
Avoid adding milk and dairy products as well as foliage, as these foods spoil or lose their fresh appearance quickly, even when frozen.
3. Is there correct storage?
The correct storage must include: tempered glass jars with hermetic lids, proper packages for freezing. By the way, in case you choose plastic containers, make sure they can be heated in microwave ovens. Besides, wait for the lunch boxes to cool down completely before taking them to freezing.
4. Defrosting the right way
Planning ahead is the best strategy to defrost your low carb lunch box safely. I say this because you can't take it out of the freezer to defrost outside the refrigerator, because you risk contaminating the food.
Therefore, transfer the pot from the freezer to the refrigerator and let it thaw naturally in the refrigerator. As a last option, use the microwave oven, remembering the proper packaging and thawing time.
And then, I bet you can't wait to put your new menu into action, can you? See how many creative ideas can transform your daily life?
I really hope you enjoyed my tips, so please share them and help others. See you next time!