Healthy eating in the tupperware

Healthy eating in the tupperware

How to maintain your healthy diet by eating a tupperware every day

There are many who eat daily from tupperware. It is a whole world. Some use it for lunch and some use it for dinner. Be that as it may, eating from a tupperware has its crumb and that is why I want to explain to you how to eat healthy by eating from a tupperware.

Table of Contents

  • 1 The perfect tupperware
    • 1.1 Now you just have to replace it with food
    • 1.2 There is also a place for tupper veggies
  • 2 The key: organization and planning
  • 3 Essential foods for the lunch box
  • 4 A few extra tips

The perfect tupper

In the same way that happens with food at home, the perfect tupper is based on respecting the plate method and therefore our tupper should look like this:

tupper ratio

Now you just have to replace it with food

  • Broccoli and carrot + chicken thighs + quinoa
  • Green bean with onion + steam hake + piece of wholemeal bread
  • Salad + cod in sanfaina + brown rice
  • Sautéed zucchini, aubergine, carrot and sweet potato + loin cubes
  • Buds with vinaigrette + Potato omelette and vegetables
  • Couscous taboulé with vegetables, nuts and seeds
  • Aubergines stuffed with tuna or meat + spelled crackers
  • Legume and quinoa salad

There is also a place for tupper veggies

  • Escalivada with chickpeas
  • Vegetables with buckwheat and nuts
  • Spinach with chickpeas and rice
  • Broccoli + Black Bean + Potato + Flax
  • Avocado and tomato + tofu + whole wheat toast
  • Stir-fried tempeh vegetable rice noodles
  • Pasta with lentil bolognese
  • Textured soy meatballs in sanfaina with amaranth

The key: organization and planning

To have the tupperware ready every day and that you do not lack anything, it is essential to have a good planning and organization:

  1. Create your healthy menu , here is a proposal, but it should always be adapted to your needs, tastes and preferences. Adapt it to foods suitable for the tupper (you have a list below):
    tupper menu
  2. Make the shopping list. Make sure you have everything you need at home to prepare the dishes on your previously planned menu
  3. Make the purchase . Always opt for markets instead of supermarkets and choose those seasonal and proximity foods.
  4. Add day and time to prepare the base of your menus. Normally the best day is on Sunday, since we have more free time. Reserving a couple or three hours and cooking in multitasking mode is enough. For example: you can have some vegetables in the oven while you boil the cereals (quinoa, buckwheat, amaranth, rice …), some eggs (having a couple or three boiled eggs can always get us out of trouble) and some vegetables (which you can use to make stir-fries or stir-fries). Once cooked you just have to keep them in the fridge or freeze them.
  5. Have a full pantry . It is important that you have all the foods on the menu on hand. Make sure you are not missing anything and defrost in the morning what you need for the tupperware the next day.
  6. The night before,  assemble the tupperware. If you have followed the previous steps, it will be enough to fill your tupper with the proportion of the plate method, since everything will be already cooked. At most it will take 2 minutes to sauté some vegetables or do something on the grill.
  7. Store safely.  Use the most convenient drawer for each preparation. Make sure not to break the cold chain and use tuppers that do not add harmful toxins to food. If you cook for the whole month, label each container with the date it was made and what it contains.
  8. The foods that you can prepare for the whole week are : rice of all kinds, quinoa, whole wheat pasta, boiled eggs, diced meat, legumes (or have them in a pot in the pantry), the minced meat that we have cooked right out of the box, raw crisp veggies, roasted veggies, healthy sauces, sweet potato mash, or mashed potato.

Indispensable food for the lunch box


  • Fresh or ready-to-eat vegetables such as salad bags or vegetables that are chopped and frozen.
  • Canned food . Tuna, mackerel, asparagus, cockles, peppers. They keep very well and can be a complement to salads.
  • Canned legumes (lentils, chickpeas, beans).
  • Fresh cheeses (Burgos, mató, cottage cheese) and vegetable proteins (tofu, tempeh, textured soy…). They are a tasty addition to some salads or stews.
  • Eggs. They are easy to prepare and consume (hard, scrambled, in an omelette …).
  • Frozen fish.
  • Cereals (rice, pasta, couscous, wheat …) better if they are whole. They can be eaten hot or cold and form the basis of many dishes.
  • Lean meats (chicken, turkey, rabbit). Better to buy them clean and in fillets. Its conservation and preparation is more comfortable.
  • Fruit and yogurts . They are a good option for dessert or between meals. Easy to transport and consume and healthy. They can also serve you as a snack.

A few extra tips

  • You can cook more for dinner and use  the leftovers for the tupperware the next day. 
  • Make your tupper with all the leftovers you find in your fridge . Sometimes the most unexpected preparations are the tastiest.
  • Periodically change your tupperware. What is most boring is always eating from the same container. Pay attention to the type of container, it has to have the right space, neither too big nor too small, where a quantity of food suitable for your needs can fit.
  • Try to make the food appear fresh. To do this, you can always take the sauce apart and mix it with the food by heating everything in the microwave; Or if you make white rice, when you put it in the microwave, add a drizzle of olive oil. Do not add salt to the meat before putting it in the microwave because it dries out.
  • Take the vinaigrettes and sauces from the salads separately and mix them only when you are going to eat them, so you will avoid the salad from going limp.
  • The 200 g glass jars of legumes are perfect for broths, soups and creams . Enter the amount needed for a first course.
  • A splash of lemon juice or olive oil (it depends on your taste and how light you want the food) before putting the meat or fish in the microwave, makes the food juicier.
  • Prepare meat and fish with sauce or juicy garnishes , avoiding excessive use of fat for their preparation.
  • Breaded, battered, or fried meat and fish will dry out in a few hours. For this reason, this type of preparation is not recommended to eat from tupperware.
  • When choosing dessert, fresh fruit and dairy in individual servings such as yogurts or fresh cheese are the most comfortable and healthy option . Go for peeled or durable fruits like bananas, oranges, tangerines, apples, or pears.

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