Groceries for the trip by bus. What to take for food on a long journey

home When going on vacation, we make a detailed list of things we might need. And only at the last moment do we think about what food to take with us to the sea? After all, due to the wrong “travel menu”, instead of the beach you can end up on hospital bed

. Therefore, selecting products for the road is a serious matter and requires special attention.

Food for the road: selection rules

• Regardless of whether you travel by train or by car, the same rules apply when it comes to choosing food for the road: excluded from the list of travel provisions perishable food

• , otherwise the rest will begin with diarrhea, and every day counts;

• We choose products that do not thaw. If you want ice cream, it is better to buy it during one of the stops;

• We select food that does not crumble and does not stain your hands. The less worries you have on the road, the more comfortable the trip; we take food on the train that we don’t have strong smell . Garlic, onion and even boiled eggs

• create an indescribable amber that your neighbors in the compartment will have to smell. Have compassion for them;

• we make our life easier: we select products that do not require cleaning, then there will be no problems with taking out the garbage either;

• There is no place to cook in the car or train, so we take ready-made food on the road or for the preparation of which you just need to add boiling water;

dealing with sliced ​​food on the road is also not easy, so we do it at home and put already sliced ​​bread, sausage, etc. in the travel bag.

What to take on the train from food - list

• When packing your bags for the sea, take with you products whose presence in your travel diet will not lead to poisoning and will not cause additional hassle associated with cleaning, preparation and disposal.

• vegetables already washed at home: cucumbers, carrots, sweet peppers. It’s better not to take risks with tomatoes, since there is a high probability of staining your clothes;

• fruits: apples, pears, plums, apricots. They will weigh down your luggage, so you can take fruit purees on the train as an alternative;

• sandwiches with cheese, meat, sausage. Do not spread butter on bread: it melts and loses its taste. Choose smoked sausages and use well-done meat - these products are stored for a long time at normal temperatures;

• processed cheese in plates and portioned triangles. It will not deteriorate during the trip, and getting rid of the packaging will not be difficult;

• canned fish, just choose cans that can be opened without a can opener;

• pre-sliced ​​bread or pita bread. On the go, you can combine it with sausage, cheese, vegetables and other goodies;

• yogurt, just buy one with a specified maximum storage temperature of 25°C;

• nuts and dried fruits for snacks. Unlike sweets, they will not melt and will not stain your hands;

• marshmallows and marshmallows for dessert - these sweets tolerate the heat well;

• water, drinks. It is better to avoid sodas: they do not quench thirst, but increase it;

• salt, if you need to salt something on the road.

Semi-finished products requiring minimal cooking:

• porridge, noodles and mashed potatoes instant cooking in plastic cups. There will always be boiling water on the road, and within 5 minutes a hearty lunch will be ready;

• tea and coffee in bags, and don’t forget to grab sugar, also packaged in portions.

Home-cooked food:

• baked meat. When preparing it, it is advisable to use more spices: rosemary, oregano, tarragon, which are natural preservatives. Medium and medium-rare meat spoils quickly, so exclude it from the list of road food;

• Butter pies and muffins are perfect for an afternoon snack.

And don’t forget the golden rule of “KLMN”: mug, spoon, bowl, knife. The dishes must be unbreakable, that is, either metal or plastic. An excellent solution is disposable plates: they take up little space, weigh little, and don’t require washing.

What not to take on the road

Having described the food that you should take with you, we will also list the foods that you should avoid on the road:

• from chocolates and chocolate - melt in the heat;

• from boiled eggs - because of the smell;

• jacket potatoes get your hands dirty;

• from sausages, boiled sausage, chicken - they quickly become unusable;

• from pickled cucumbers and tomatoes, dried and salted fish - cause thirst;

• alcohol - not everyone likes the smell of fumes and rowdy neighbors.

What to take with you when going to the beach

The beach is sun, sand and... insects. Therefore, the food you decide to take with you to sea should:

• withstand heat - the list is given below;

• be well packaged - use plastic bags and containers;

• have little weight.

Such products include:

• homemade cupcakes. However, not everyone will want to bake while on vacation, so you can buy low-fat crackers at the store;

• vegetables: cucumbers, tomatoes, radishes, kohlrabi;

• fruits. The same ones that we recommended to take on the train will do, but put the plums and apricots in hard packaging;

• nuts and dried fruits. Pre-divide them into portions and pack them, thereby preventing sand from getting into them;

• water, lemonade homemade. But do not drink very cold drinks, otherwise instead of swimming in the sea you will have to be treated for a cold;

• sandwiches. Make them the same way you would make sandwiches for travel.

Before an upcoming trip, women always puzzle over the question - what to take with them on the road? And even more so, collect products that will not spoil on the way. The article discusses examples of snacks in various types transport, and what products are best to take for the child so as not to harm the baby’s health.

Food for the road by car

The heat is the most common reason spoilage of products, especially such as boiled sausage, chicken legs, etc. Therefore, it is worth carefully considering the menu for the road.

The list of products may vary, as it all depends on the duration of the trip. For short distances you can take yogurt, sandwiches with cheese or sausage, and French fries.

If the trip is long, then it is better to refuse the above products - they spoil in 3-4 hours.

You can take with you:

• chicken fillet in batter - due to the low water content, it remains fresh for a long time;
• fruits - bananas, apples, pears.
• nuts - any variety will do;
• snacks - crackers, chips only if there are no stomach problems;
• sandwiches with smoked sausage no cheese;
• cookies without filling;
• bread;
• vegetables - tomatoes, cucumbers, radishes;
• cold cuts in vacuum packaging, but enough for one meal.

And of course, water without gases.

Food for the train journey

Traveling by train is much more convenient for one simple reason - there is hot water. The menu may be more varied than when traveling in a car.

You can take with you:

• instant soup;
• mashed potato powder;
• noodles;
• instant porridge;
• chicken baked in the oven;
• hamburgers;
• tea, coffee or cocoa;
• hard-boiled eggs;
• bread.

The list can be supplemented with food prepared for traveling by car.

At stops, it is advisable to buy pies only with jam or berries. As you already know, meat spoils quickly. But you don’t know how long grandma sits on the platform and how fresh the filling is. To avoid poisoning, it is better to avoid such purchases.

Food for the trip on the bus

The list of food for a bus trip is not much different from the list of groceries for the car. Here you need to follow the rule: the less the smell from food, the better. We all remember perfectly what it smells like fried chicken or boiled eggs in hot weather. Agree, it’s not very pleasant.

Plus, on the road you can get motion sickness. Peppermint candies work well for this.

• water;
• lemon;
• sugar;
• mint.

It consolidates the result of the lollipops.

Food for the child's journey

For children of any age, you can take fruit purees. The main thing is without adding milk or cottage cheese. For sweets, you can add marmalade. It tolerates high temperatures well.

You can bring ready-made breakfast cereals, such as cereal or chocolate balls. The main thing is that they are without filling.

Any food from the examples listed above will do.

Food on the go in summer

In hot weather, you should follow the rules of the three “DON’Ts”:

• not greasy;
• not dairy;
• not fragrant.

Of course, milk cannot harm if it is fermented, but it is better not to conduct experiments. Everyone’s gastrointestinal tract is different, and if nothing happens to one, the other may suffer greatly and the rest will be ruined. Otherwise, everything is similar to what was listed earlier.

Snacks on the go

If you want something more satisfying, you can cook:

• sausages in dough, but it is advisable to eat them in the first couple of hours;
• homemade shawarma without mayonnaise;
• and other cupcakes;
• canned food, but not preserves;
• stew;
• canned peas or corn.

If you travel frequently, it is advisable to purchase a cooler bag.

But there is another way out of the situation: put a frozen bottle of water in your bag with food. Be sure to wrap it in a towel, otherwise all the food may get wet.

It is also convenient to use vacuum containers. Products stay fresh longer in them.

Remember these important rules and travel without harm to your health.

22.08.2015

Food for the road. What food should you take on the road? Diet food for the road

It happens that you are going on a trip and don’t know where you’ll find food. And you start to think ahead what to take on the road from food. In this article I will share several secrets of delicious and healthy travel. I'll tell you which one diet food for the road you can take it on a trip. It will be about traveling by plane, car, motorcycle (what did you think?), as well as by train and bus.

The easiest. Food on the plane.

You can't take almost anything from food on a plane. But they do provide food on the plane. It’s also not hot on the plane; water and a toilet are always available. Yes, yes, you have every right to ask the flight attendant for as much water as you want. She does not have the right to give you the bottle, but she is obliged to run to you with glasses as much as you need. There is neither extreme cold nor terrible heat on the plane.

Food on the plane so-so. But exactly until you exercise the right to order a special meal for yourself. Raw food, gluten-free food, food for diabetics - the choice is huge, all the details are on the airline websites. I'm on a plane order in advance. Sometimes food on the plane paid, sometimes free. The airplane portion of food is small, just right.

If you are not satisfied with the special meals on the plane, or if there are planned transfers that will require take food on the road, you can easily and simply take with you:

1. Cottage cheese. The most convenient option is in plastic packaging. You can take soft cottage cheese. Theoretically, there are no problems with carrying this I'm getting on the plane, there shouldn't be. Take a plastic spoon with you - otherwise they will take it for a weapon.

2. An easy-to-eat fruit. To me it's bananas and apples. They do not leak, are comfortable to bite, will not wrinkle in a bag, store well at room temperature, do not require containers, and have a neutral, faint odor. I don’t recommend taking tangerines and oranges on a plane, they are strong allergens. If someone with allergies happens to be next to you and doesn’t have time to warn you, it will be sad for both of them.

3. Protein loaves. Ideal for storage and use. But personally, I prefer real food. I wouldn't take them on a plane. Unless as a food on a long journey.

4. Nuts - good food for the road. Convenient, satisfying, won’t bother anyone, and stores perfectly.

5. Dried fruits are also worthy food for the road. But there may be too much sugar. Just take an adequate amount of liquid.

6. Vegetables. Washed cucumbers and carrots are unlikely to bother anyone. Crunch for your health. But you can easily spray your neighbor with a tomato.

I do not recommend carrying containers with ready-made food. Firstly, the container is an extra volume (I ate the cottage cheese in the original packaging, threw away the packaging, the bag is empty, and where is this container?). Secondly, ready food for the road It may get damaged during the move. It is unlikely that you sterilized it during preparation. But if you really want to, then you can. Be careful not to disturb others with the consistency or smell. Still, you will have to spend several hours in a closed and rather cramped space.

A little more complicated. Food for the train journey

The train is long. But it's spacious. But no refrigerator. In case of emergency there is a dining car. A huge plus: boiling water is available on the train.

1. “Long-lasting” vegetables - universal food for the train journey. Calculate how much you need food for the road and feel free to take it with you. There are no restrictions on the amount of luggage, and whole cucumbers and peppers are perfectly stored even in the heat. Just pack them so that they don’t break - in a napkin each, and then in a bag, for example.

2. “Safe” fruits. Actually apples, oranges, grapefruits (yes, yes, here you can ventilate, wash your hands, and change clothes in case of “dirty” preparation for food), dense bananas, as well as any seasonal ones in adequate packaging and with an understanding of the terms of use.

3. Meat delicacies in a vacuum. Some of them can be stored without refrigeration for 1-2 days (read the packaging). Look at the composition - if there are only proteins and fats, this is what you need, not much worse than freshly cooked meat, although there is too much salt. To even out this excess, simply do not salt the vegetables.

4. Protein is diet food for the road. Water is available, you can take a shaker on board, stir as much as you like. It’s true that it’s safer to do this on water; the milk may not survive.

5. Instant soups and porridges. Linen ones are ideal. And any kind of food can be brewed perfectly in boiling water. cereals and brown (the most common) buckwheat. Just take a thermal mug with you and brew for 30 instead of 5 minutes.

6. Canned food. Fish and seafood. Ingredients: fish or seafood, salt, preservative (or maybe without preservative). Just take care in advance about how to open it.

7. Extruded bran (the ones that look like quick breakfasts) - healthy food for the road. They can be chewed, they can be made from " quick breakfast- just add protein.

8. Soy meat. You can steam it in boiling water along with buckwheat. Don't forget the seasoning.

By the way, the train encourages movement. Don't forget to lightly warm up at least a couple of times a day. Lying down and eating on the Kaliningrad-Vladivostok train is harmful to health.

In the meantime, tell us what you take with you on the road and how you usually travel?

Eating in the office can become real problem, if the building does not have a good dining room or a cozy cafe. But there is an excellent solution to the problem - learn to cook healthy and delicious dishes and take food with you.

We have collected for you recipes for the most delicious and satisfying lunches that you can take with you and calmly go to work.

(Total 10 photos)

1. Stuffed peppers

Ingredients:

• 8 bell peppers;
• 500 g beef or veal;
• 500 g fatty pork;
• 2 large carrots;
• 2 large onions;
• 100 g rice;
• 1 liter of chicken broth;
• a little parsley;
• salt and pepper to taste.

Cooking method:

1. Remove seeds and cores from the peppers (do not throw away the caps).
2. Finely dice the onion and chop the carrots into thin strips.
3. On vegetable oil fry carrots and onions for 20 minutes over medium heat.
4. Boil the rice until half cooked and rinse under running water.
5. Using a meat grinder, grind the meat into minced meat, add half of the sautéed onions and carrots, rice, finely chopped parsley, salt and pepper. To stir thoroughly.
6. One secret: in order to chopped meat was more airy, add 2/3 of a ladle of vegetable or chicken broth to it. Mix thoroughly again and beat.
7. Stuff the peppers with minced meat and place them in a large saucepan or saucepan. Cover each pepper with a cap and pour chicken broth and place the remaining onions and carrots on top. Cover the pan with a lid and simmer the peppers over slightly less than medium heat for an hour.

2. Spaghetti with seafood

Ingredients:

• 100 g spaghetti;
• 10 g garlic;
• 20 g Kalamata olives (regular ones are fine);
• 5 g capers;
• 4 tiger shrimps;
• 4 scallops;
• 6 cherry tomatoes;
• 10 g basil;
• 150–200 g tomatoes per own juice;
• 20 ml olive oil.

Cooking method:

1. Boil spaghetti in salted water.
2. In a frying pan with hot olive oil fry the chopped garlic for 1-2 minutes, then remove the garlic and add the peeled tiger prawns and scallops, fry it all until done.
3. Cut cherry tomatoes into halves, add to seafood, do the same with olives and capers. Pour all this over the tomatoes in their own juice and let them simmer a little.
4. Salt and pepper, add some chopped basil and boiled spaghetti. Mix.
5. Garnish the dish with the remaining basil. Bon appetit!

3. Chicken cutlets with prunes

Ingredients:

• 300 g chicken fillet;
• 6 pcs. prunes;
• 100 ml cream;
• 60 ml vegetable oil;
• salt and pepper to taste.

Cooking method:

1. Cut the chicken fillet into medium cubes.
2. Pour in the cream and beat in a blender until smooth.
3. Salt, pepper and form cutlets with prunes inside.
4. Fry in vegetable oil.

4. Chicago pizza pie according to Jamie Oliver's recipe

Ingredients:

Dough:

• 650 ml water;
• 7 g dry yeast;
• 1 tbsp. l. sugar (ideally cane);
• a pinch of salt (it is advisable to use coarse sea salt);
• 1 kg of flour.

Tomato sauce:

• 2 cloves of garlic;
• a pinch of dry oregano;
• 400 g canned tomatoes in their own juice;
• salt and pepper to taste.

Filling:

• 3 red onions;
• 4 pork sausages in natural casing;
• 1 tsp. smoked paprika;
• 1 tsp. fennel seeds;
• 300g cheese that melts well (Jamie uses cheddar);
• 2 pickled chili peppers;
• 200 g of any boiled meat;
• olive oil;
• breadcrumbs;
• 4 molds with high sides (diameter no more than 25 cm).

Cooking method:

1. For the dough, mix in a large bowl warm water, yeast, sugar and salt.
2. Pour flour into a food processor and add water and yeast, mix thoroughly.
3. Dust the work surface with flour, lay out the dough and knead it thoroughly so that it becomes elastic and does not stick to your hands.
4. Place the dough in a floured bowl and cover with a towel. Leave to rise for 2 hours, the dough should double in size.
5. For the tomato sauce, place all ingredients in a blender and blend until smooth.
6. Grease the molds with olive oil and lightly sprinkle with breadcrumbs.
7. Divide the risen dough into 4 parts and form each piece into a ball. Jamie advises not to roll out the dough, but to carefully stretch it to the size of the pan. Place the dough in the molds and leave for another 15–20 minutes.
8. Grease pizza tomato sauce. Place sausages cut into slices on top (one sausage for each pizza), pieces of meat, thinly sliced ​​pickled chili, cheese crumbled by hand, onion chopped into thin rings. Finish the composition with spices: grind fennel seeds in a mortar with smoked paprika and season with pizza.
9. Place the pizzas in the oven, preheated to 190°C, for 20 minutes.

5. Chinese seafood rice

Ingredients:

• 350 g rice;
• 700 ml boiling water;
• 1 lemon;
• half a chili pepper;
• 1 clove of garlic;
• 12 scallops;
• 1 pinch of Chinese 5 spice mixture;
• 30 ml olive oil;
• several green onions;
• 3 eggs;
• 1 tbsp. l. soy sauce;
• 30 g butter;
• 1 tbsp. l. honey;
• 1 small bun cilantro.

Cooking method:

1. Place the rice in a saucepan and pour boiling water over it. Place over medium heat, cover and cook until tender.
2. Remove the zest from the lemon, finely chop the chili pepper and garlic.
3. Place the scallops on a work surface, carefully cutting each one in a crisscross pattern. Sprinkle zest, chili pepper and garlic evenly over scallops. Season with Chinese seasoning and drizzle with olive oil. Rub all this thoroughly into the scallops and leave to marinate for 5-10 minutes.
4. Finely chop the green onions and mix with lightly beaten eggs. Add soy sauce and a little olive oil. Mix. Pour the mixture into the pan with the rice, reduce the heat to low, cover and cook for a few more minutes.
5. Fry the scallops in a mixture of butter and olive oil for no more than 3 minutes. At the end add honey and salt. Cook for another minute.
6. On large dish Place the rice in a mound and place the scallops on top. Garnish with finely chopped cilantro.

6. Ham rolls with mozzarella

Ingredients:

• 1 medium mozzarella (150 g);
• 16 small (8 medium) slices of ham;
• a handful of bitter lettuce (arugula or red endive);
• 2 young onions;
• olive oil;
• balsamic vinegar;
• salt pepper.

Cooking method:

1. Cut the mozzarella into sticks and dry them lightly on napkins.
2. Wrap each mozzarella block in a slice of ham.
3. Finely chop the salad and place on a dish, drizzle with oil or lightly salt.
4. Place the rolls on the salad, garnish with thinly sliced ​​onions, pepper, oil and a little balsamic vinegar.

7. Crispy pancakes with veal and corn

Ingredients:

For pancakes:

• 300 ml warm milk;
• 2 eggs;
• 2 tbsp. l. vegetable oil;
• 1 tbsp. l. Sahara;
• 0.5 tsp. salt;
• 180 g flour;
• 120 ml boiling water.

For filling:

• 400 g veal;
• 1 onion;
• 2 tbsp. l. olive oil;
• a small bunch of dill or parsley;
• 4–5 tbsp. l. canned corn;
• salt, pepper to taste;
• olive oil for greasing the mold.

Cooking method:

1. For pancakes, mix milk, eggs, butter, sugar and salt.
2. Stirring constantly, add the sifted flour. Stir with a whisk until smooth.
3. Pour in boiling water and stir quickly again. Leave to steep for 15–30 minutes, then bake pancakes.
4. To make the filling, beat the meat with the back of a knife. Cut into small pieces.
5. Finely chop the onion and fry for 4-5 minutes in 1 tbsp. l. olive oil until golden brown.
6. In another frying pan, heat the remaining oil and quickly fry the veal on all sides over high heat. Reduce heat and cook until tender, 7–10 minutes.
7. Finely chop the finished meat again. Add chopped dill, corn, fried onion, pepper and salt. Mix.
8. Wrap the filling in the pancakes in an envelope. Place in a pan greased with olive oil, seam side down. Place in the oven preheated to 220°C for 10–15 minutes.
9. Place the finished pancakes in a food container.

8. Chicken legs breaded with crackers

Ingredients:

• 50 g salted crackers;
• 2 tbsp. l. grated Parmesan or other hard cheese;
• 0.5 tsp. paprika;
• 1/4 tsp. garlic powder;
• 1/4 tsp. salt and pepper;
• 1 egg;
• 1 tbsp. l. honey;
• 1 tsp. water;
• 4 chicken legs.

Cooking method:

1. Preheat the oven to 220°C.
2. Grind the crackers in a blender or using a rolling pin.
3. Mix cracker crumbs with cheese, paprika, garlic powder, salt and pepper.
4. Combine egg, honey and water, mix.
5. Remove skin from chicken legs, rinse and dry. Dip each leg into the egg mixture, then coat thoroughly in the breading.
6. Place the legs in a baking pan lined with parchment.
7. Bake until golden brown, 16 to 20 minutes, turning once.
8. Place in a container to keep the meat warm as long as possible.

9. Rolls with cheese, mushrooms and ham

Ingredients:

• 8 pieces of bread for toasting;
• 250 g champignons;
• 1 small onion;
• a bunch of parsley;
• several sprigs of thyme;
• 3 tbsp. l. butter;
• 10 strips of thin raw smoked or regular ham;
• 35–40 g grated hard cheese;
• 2 eggs;
• 1/3 tbsp. milk;
• 250 g ricotta cheese;
• salt and pepper to taste.

Cooking method:

1. Heat 2 tbsp. l. butter in a frying pan. Add finely chopped champignons and onions, fry for 3-5 minutes until soft.
2. Chop or tear the parsley with your hands and add to the onions and mushrooms, add salt and pepper, and add a couple of sprigs of thyme. Cook for 2-3 minutes. Remove thyme.
3. Mix ricotta, half the hard cheese and 2 pieces of finely chopped ham. Add mushroom mixture and stir.
4. Mix milk, egg and remaining hard cheese. Beat lightly.
5. Roll out the bread using a rolling pin (yes, roll it out!). The crusts can be cut off.
6. Post 1-2 tbsp. l. fillings on the “dough”. Roll it up so that the seam is on the bottom. Press down.
7. Melt the remaining butter in a frying pan. Dip the rolls into the milk-egg mixture on all sides, using quick movements to prevent the bread from getting soggy.
8. Wrap the rolls in ham and cook over medium heat on all sides until golden brown, 3 to 4 minutes.

10. Tsar's borscht

Ingredients:

• half a medium-sized boiled beef tongue;
• 1 medium sized onion;
• vegetable oil;
• 1 large carrot;
• 1 medium-sized beetroot;
• lemon juice;
• 1 parsley root;
• 2 tomatoes;
• 6 small potatoes;
• half a bell pepper;
• 1 jar canned beans(preferably red);
• meat broth;
• 1 small head of cabbage;
• 4 cloves of garlic;
• freshly ground pepper mixture, salt to taste.

Cooking method:

1. Finely chop the onion and fry in vegetable oil.
2. Grate the carrots on a coarse grater and add to the onion. Fry for a few minutes. Add coarsely grated beets and sprinkle with lemon juice. Fry for a minute. Add parsley root grated on a coarse grater and chopped garlic.
3. Blanch the tomatoes and remove the skins. Mash into a puree and add to the fry. Simmer for 10 minutes on low heat. Salt and pepper, add 250 ml of boiling water. Simmer for another 5 minutes, remove from heat.
4. Cut potatoes into large cubes and bell pepper, rinse the beans under running water.
5. Bring the broth to a boil, add the roast, potatoes, bell peppers and beans. Cook for 10–12 minutes. Place the tongue cut into strips and shredded cabbage. Cook for another 10–15 minutes.

At first school year I always remember the eternally hungry students from my home university. We went hungry not because we didn’t have enough rubles for lunch, but because there was nowhere in particular to eat. The dining room and the food in it left much to be desired; the hamburgers and hot dogs at the stalls were a gastronomic horror; there was nowhere to heat up lunch brought from home. I don't know how last years The quality of food in the alma mater canteen has changed, but the signs of a good takeaway lunch certainly do not change.

A proper student lunch is one that:

• no need to reheat;
• can be stored for a long time outside the refrigerator (and had to sit through seven pairs);
• replenishes energy and nutrients;
• promotes brain activity;
• delicious, of course.

This list fully corresponds to a variety of sandwiches, rolls and sandwiches, no matter what they are called. To maintain brain activity, you need to take dessert with you, and for normal metabolism, tea or compote.

Sample menu for the school week - in order.

The first day

Dinner

We'll start Monday with a regular hamburger with a beef patty. But for fun, so as not to be upset about the past summer and weekends, the sandwich will be in a bagel. Beef contains a lot of iron, zinc and creatine, which are necessary for muscle growth. Great way recover after a long rest and get ready for work.

Ingredients:

• 1 wide bagel, preferably with sesame seeds;
• 2 beef cutlets 100 g each;
• leaves of any salad (which you like best), other greens to taste;
• 1 tomato;
• 50 g of your favorite cheese;
• 4 tablespoons of tomato paste;
• 2 tablespoons unsweetened yogurt or sour cream.

For a lighter lunch option, you can bake the meat in the oven and use a slice of baked beef instead of a cutlet.

Preparation

Cut the bagel in half horizontally. Fry the cutlets, and a minute before they are ready, place a slice of cheese on top of them so that it melts slightly. Place a leaf of lettuce, a tomato, a cutlet with cheese on the cut of the bagel, then repeat the layers in the reverse order. You can top the burger with yogurt or tomato paste, How do you like.

Dessert

Since the burger itself is large and nutritious, a light dessert should be provided for it. It can be any fresh fruit, except banana (banana is too high in calories, it’s too much to be next to a burger).

It is better to drink herbal teas with ginger and mint at the beginning of the week: these herbs and spices have a tonic effect, which is very useful for the start. Mint also goes well with cardamom.

Second day

Dinner

We take a cheese and spinach sandwich with us.

Ingredients:

• 100 g soft cheese;
• 4 pieces of grain bread;
• 1 tomato;
• 100 g spinach (fresh or defrosted);
• butter;
• seasonings to taste.

Preparation

Finely chop the spinach and fry it butter with spices. Place the spinach mixture, a piece of cheese and a tomato slice on the bread. If desired, you can add a few olives.

If you don't like spinach, replace it with any grilled vegetables.

Dessert

As a dessert for a light lunch, take marshmallows or marshmallows with you, and add raspberry leaves, cinnamon and orange zest- they are excellent tonic.

Day three

Dinner

Make a salad sandwich from chicken breast or from any part of the chicken. Such sandwiches eliminate the feeling of hunger for a long time. Nuts make the brain work better, and the unusual sauce adds variety to the menu.

Ingredients

For the salad:

• 200 g boiled chicken breast;
• 100 g celery;
• ½ cup chopped walnuts;
• 50 g hard cheese;
• bread.

For refueling:

• ½ cup mayonnaise (can be replaced with yogurt);
• 4 tablespoons apple juice;
• 3 teaspoons honey;
• 2 teaspoons apple cider vinegar;
• 1 teaspoon mustard;
• 1 tablespoon of confectionery poppy seeds;
• salt and seasonings to taste.

Preparation

The ingredients for the salad need to be chopped and mixed. Then mix the sauce ingredients until smooth and season the salad. The resulting mixture can be spread on bread or wrapped in pita bread.

Dessert

For dessert on Wednesday there will also be sandwiches, but with bananas.

Ingredients:

• 3 eggs;
• 1 banana;
• ½ glass of milk;
• bread;
• cinnamon.

Preparation

Separate the whites from two eggs, mix them in a blender with the third egg, banana, milk and cinnamon. Dip the bread into this mixture and fry in a frying pan until crust appears.

Wash down this beauty herbal tea with fennel and linden. These herbs help the immune system, which is very important in the fall.

Day four

Dinner

Fish day! Fish contains healthy fats and acids, as well as iodine, which is necessary for heavy mental stress.

Ingredients:

• 1 bran bun;
• canned tuna;
• 1 tomato;
• 1 teaspoon olive oil;
• 1 boiled egg;
• lettuce leaves and greens to taste.

Preparation

Mash fish from a can with a fork or buy special canned food for salads. Chop the egg and add half to the fish. Mix with oil. Cut the bun in half, make a hole in it, add lettuce, tomato slices and fish filling.

Dessert

For dessert, grab some homemade apple chips.

Ingredients:

• 3 hard apples;
• 2 hard pears;
• 2 lemons;
• ½ cup sugar.

Preparation

Wash the fruit and cut into thin slices. Squeeze the juice out of the lemons and dilute it with water (a quarter glass is enough). Add chopped fruits to this mixture. In a saucepan, combine a glass of water with sugar, bring to a boil and cook until the solution thickens (this will take about 7 minutes). Then add fruit to the syrup and wait until the liquid boils. Then place the fruit on a parchment-lined baking sheet and dry it for three hours in the oven at 100°C. After an hour and a half, the fruit needs to be turned over.

Add oregano, lemon zest and thyme to the tea. This combination relieves fatigue and helps nervous system cope with loads.

Day five

Dinner

Healthy shawarma day. In general, you can wrap any salad in pita bread to make it convenient to transport and eat. Just make sure it doesn't dry out.

Ingredients:

• chicken (breast is best, but any part is fine);
• pita;
• White cabbage;
• 1 fresh carrot;
• 1 tomato;
• lettuce leaves;
• processed cheese in jars;
• 50 g ham.

Preparation

Boil the chicken and cut into thin slices. They can be fried if desired. Finely chop the cabbage and grate the carrots on a coarse grater. Cut the ham into thin slices.

Take the pita bread and spread a thin layer of cheese on it. Top the cheese with lettuce, cabbage, carrots, slices of ham and chicken. Wrap it up and take it with you.

Dessert

For dessert, take homemade tea, as well as chamomile and lemon balm tea to relax before the weekend.