How to cook meals in the office for the week ahead: 5 courses of 8 ingredients

Step 1. Buy products

To ensure itself of office lunches for a week, you will need:

• 450 g of chick pea, white beans and other legumes on your taste;
• 200g fillet beef, or any other lean meat;
• 5 slices of whole-wheat bread;
• 1 can of canned tuna, mackerel or salmon in oil;
• 1 lettuce beam (romaine, cabbage, iceberg lettuce or other of your choice);
• 1 ripe avocados;
• 1 large cucumber;
• ¾ cup walnuts.

Supporting materials:

• sealable containers for storing food;
• large ziplock plastic bags;
• paper towels.

Also check whether there is in the cabinet olive oil, lemon juice (fresh or divorced from the powder of citric acid), salt, pepper, cumin, garlic powder and grain mustard.

Step 2. Make blank

We'll have to spend a few hours on Sunday, but it's better than going to the shops and to stand at the stove every weekday. Chickpeas and beans soak in water and Saturday evening. So they are faster to cook.

Prepare hummus

Hummus - a mashed chickpeas with olive oil, lemon juice and spices. There are many methods of preparation of hummus

. The easiest way to chop the boiled chickpeas blender together with the olive oil, lemon juice, salt and cumin.

In our case, the boiled chickpeas should be divided into two parts. One pack into the container, a second grind paste Collapsible container and also to remove the refrigerator. If the house is tahini, you can immediately add it to the hummus.

Puree of white beans prepared in the same manner, but do not add the lemon juice, cumin and instead better to use black pepper.

Prepare cucumber, avocado and salad

lettuce should be washed under cold running water and dry thoroughly with paper towels. Then wrap in a towel salad, pack everything in a ziplock bags and put into the refrigerator. As such, the leaves can remain fresh for up to seven days. We just need to occasionally check whether wet wipes have become. If so, replace them.

Cucumber wash, put into a container and store in the refrigerator. Avocados are simply stored in the refrigerator. If you do cut, sprinkle with lemon juice and place in a zip bag.

Fry or boil meat

Rinse and clean from the films beef.

Prepare meat convenient for you. The easiest - to boil in salted water. When the meat has cooled slightly, cut it into strips, fold into a sealed container and store in the refrigerator.

Another option - fry beef medallions. To do this, the fillet should be a little beat off, marinate for 15-20 minutes in a mustard and lemon juice, and then fry in a red-hot frying pan with olive oil. Fried meat need to cool down, folded in a container and put into the freezer. When necessary, thaw it in the microwave or oven.

Nuts and canned food is best left in the packaging until needed. Bread recommend storing in the refrigerator.

Step 3. Fill the lunch boxes

On Sunday night, you're doing dinner on Monday, Monday - Saturday, Tuesday - for Wednesday and so on. Not to forget that when used, the following print menu.

Sunday: boats with tuna and avocado

Cut the avocados in half, remove the core. Remove the flesh with a spoon. Remain boats from the skin. Half of pulp mash with a fork. Also received a half cans of tuna. Mix these ingredients. Season with salt and pepper and sprinkle with lemon juice. A paste fill the avocado boats.

In a separate cell lunch boxes put 2 tablespoons of hummus and cucumber cut ¹/₃.

Saturday: open sandwiches with hummus and beef

Spread two slices of bread hummus (take 2-3 tablespoons). If desired, the bread can dry in a pan or in a toaster. Top with leaf of lettuce on fried or boiled meat (160 g), and several circles cucumber.

Since open sandwiches, more convenient to eat with a knife and fork.

Thursday: nutty taco

Grind to a blender or grinder two quarter walnuts and mix them with whole chick peas (use about half of the available volume). Add salt, pepper and garlic powder. The resulting stuffing can be warmed in a microwave oven for one minute.

As an act tortillas lettuce. Lay them in the walnut-gram stuffing and add a few slices of avocado.

Environment: sandwich with tuna and chickpeas

Mash with a fork remaining tuna and chickpeas. Salt and pepper. A slice of bread lubricate grain mustard. Put it on lettuce and toppings of tuna and chickpea. Cover with another slice of bread.

Tuesday: Salad residues

Tear hands remaining lettuce, cucumber and chop the meat, chop walnuts. Put it all in a lunch-box rows. Do not forget the chickpeas. Spice olive oil, salt and pepper. And you still will be a piece of bread to dip in hummus remaining.