School is starting soon and to make your day easier, here are some ideas for healthy, easy, and quick meals you can prepare early morning to take with you to university. These meals can save you from buying unhealthy foods that harm your health and weaken your immune system.
First sandwich: chicken sandwiches
Ingredients
1- quarter cup of chickpeas
2- whole wheat tortilla bread
3- cup of fresh spinach
4- small pieces of chicken breast
5- Grated carrots
6- Red pepper slices
Preparation method:
Spread the chickpeas on the tortilla bread, then put the chicken, grated carrots, and pepper slices inside the bread. Roll it up gently and place it in the lunchbox.
Second sandwich: Avocado sandwich
Ingredients
1- Light mayonnaise spoon
2- Chopped celery
3- Sliced onions
4- Chopped green onions
5- Small spoon of mustard
6- Spoon of mustard
7- Small spoon of turmeric
8- Spoon of salt
9- Small spoon of black pepper
10- Whole wheat bread
11- Lettuce slices
How to prepare
Mix the first 8 ingredients together then spread it on the bread. After that, put boiled egg slices on top. You can sprinkle black pepper over the eggs if you like, then add lettuce pieces on top.
Third sandwich: Turkey sandwich
Ingredients
1- Low-fat cream cheese
2- One tablespoon chopped walnuts
3- 4 whole wheat bread slices
4- Lettuce leaves
5- Smoked turkey meat
6- Some strawberries
Preparation method
In a small plate, mix chopped walnuts with cream cheese. Spread it on the bread, then add the lettuce, smoked turkey, and strawberries on top.
Fourth sandwich: turkey sandwich with arugula
Ingredients:
1- Half a cup of low-fat cream
2- Apricot
3- Whole wheat tortilla bread
4- Turkey slices
5- Some spinach
6- Some arugula
Preparation method
Mix cheese and apricot pieces together, then spread them over the tortilla bread. Add turkey slices, spinach, and arugula on top. Chill in the fridge a bit before putting it in the lunch box.
Fifth sandwich: Tuna sandwich
Ingredients
1- Can of light tuna
2- Chopped celery
3- Chopped green onion
4- Chopped red pepper
5- Small spoon of light mayonnaise
6- Small spoon of light mustard
7- Tortilla bread
8- Grated lettuce
How to prepare:
Put the first 6 ingredients in a bowl and mix well. Then put them on the tortilla and sprinkle the grated lettuce on top.
Sandwich 6: Greek yogurt sandwich
Ingredients
1- cup of beans
2- tablespoons of lemon juice
3- tablespoon of olive oil
4- Olive slices
5- Minced garlic clove
6- Fresh spinach
7- Chopped cucumber
8- Low-fat feta cheese
9- Quartered artichoke heart
10- Greek olive oil spoon
11- Whole wheat bread
Preparation method:
Put the first 5 ingredients in a food processor and let them mix well. In a small bowl, mix olive oil, cheese, cucumber, and spinach together. Combine both mixtures and then spread them on the bread.
Seventh sandwich: Chicken with berries sandwich
Ingredients:
1- Orange yogurt
2- Light mayonnaise spoon
3- Grilled chicken pieces
4- Chopped onion
5- chopped celery
6- some chopped almonds
7- a little cranberry
8- whole wheat bread
Preparation method:
In a bowl, mix yogurt and mayonnaise together then add chicken, celery, green onion, and almonds. Put this mix on the bread and add the cranberries.
Sandwich 8: Avocado and tomato sandwich
Ingredients:
1- Peeled and mashed avocado
2- Toasted whole wheat bread slices
3- Medium tomato slices
4- Chopped celery
5- A little hummus
Preparation method:
Spread the avocado on the two slices, then add celery and tomato on top. Then put hummus on the second slice and close it together. Then pack them for your kids in a lunchbox.
Sandwich number nine: Shrimp sandwich
Ingredients:
1- Lemon juice
2- Two tablespoons of olive oil
3- One teaspoon of spices
4- One teaspoon of black pepper
5- Peeled raw shrimp
6- Lettuce leaves
7- Bread rolls
8- Sliced cucumber
9- Thin slices of onion
10- Parsley
Preparation method:
In a large bowl, put oil with lemon juice, some spices, and black pepper. Then fry the shrimp. After that, put this mix in a pan on the stove with the shrimp until the shrimp turns golden. Then put lettuce on bread wraps, followed by onion, cucumber, and parsley, then the shrimp. Then put them in the lunch box.
Tenth sandwich: Tuna sandwich
Ingredients:
1- Light tuna
2- A spoon of mayonnaise
3- A big spoon of Parmesan
4- Pickled food
5- Chopped parsley
6- A small spoon of mustard
7- Chopped dill
8- A small spoon of onion powder
9- A small spoon of curry
10 - teaspoons of garlic
How to prepare:
Mix all ingredients together in a big bowl then add this mix on whole wheat bread.
If you don't like sandwiches, there are some meals you can eat instead.
First meal: Sausage kebab
Ingredients:
1 - pieces of boiled potatoes.
2 - tablespoons of water
3- Spoon of honey
4- Spoon of mustard
5- Teaspoon of grated orange peel.
6- Slices of smoked turkey
7- Small pumpkin pieces
8- Small boiled zucchini pieces
9- Small sausage pieces
Preparation method
1- Mix boiled potatoes with honey, mustard and orange peel in a small bowl. Put zucchini skewers with sausage, potatoes and squash on sticks and brush with half a small spoon of olive oil. Then cook them on the stove until grilled, then put them in food containers.
Second meal: Pasta with turkey
Ingredients:
1- Uncooked whole wheat pasta
2- Chopped red pepper
3- Zucchini slices
4- Chopped red onion
5- Thin slices of turkey
6- Chopped parsley
7- 1 teaspoon light ranch sauce
8- 1 teaspoon salt
9- Grated Parmesan cheese
Preparation method
Cook the pasta the usual way, put pasta, vegetables, turkey, and parsley in the food container, then sprinkle grated cheese and salt on top.
Third meal: Parmesan cheese pastries
Ingredients
1 tablespoon of butter
2 fresh mushrooms
3 chopped green onions
4 cloves of chopped garlic
5 whipping cream
6 Parmesan cheese
Preparation method
Preheat oven to 375°F. Heat butter in a large pan, then add mushrooms and half the green onions. Stir until mushrooms change color. Then add garlic, cream, and cheese. Stir for 4 minutes. Spread dough in a muffin tray, add the mushroom mix, and bake for 10 minutes. Take out and sprinkle the remaining green onions on top.
Meal 4: Mini Cheeseburger
Ingredients
1- Ground meat
2- Small chopped onion
3- 1 cup whole wheat flour
4- 1 tablespoon sugar
5- 1 tablespoon baking powder
6- 1 teaspoon salt
7 tablespoons ketchup
8 cups milk
9 butter
10 two eggs
11 teaspoon mustard
12 shredded cheddar cheese
Preparation method
In a large pan, cook the meat and onions on the stove until the meat changes color. In a small bowl, mix the flour, sugar, baking powder, and salt. Then in another bowl, mix ketchup, milk, butter, eggs, and mustard well, then add them to the meat and cheese. Grease a small muffin tin with butter, fill it with the mixture, and bake in the oven for 18 minutes. Let it rest for 5 minutes after taking it out, then serve.
Fifth Meal: Pies
Ingredients
1- Pie dough
2- Medium potatoes, diced
3- Cream
4- Cream cheese
5- Chopped green onions
6- Chopped garlic clove
7- 1 big spoon of fresh coriander
8- 1 small spoon of pepper
9- slices of olives
Preparation method
Heat the oven to 400 degrees, then split the dough into halves. Roll the dough on a floured surface, cut it into circles, then put them in muffin cups. Bake it in the oven. Boil the potatoes. Whisk the cream and cheese until smooth, then add the boiled potatoes. Mix onions, garlic, cheese, coriander, and pepper, put the mix in a piping bag. Put the mix on the dough, then bake until cooked.
