給你的健康提案：手作便當，是生活的正經事

Meal Prep. I'm a huge advocate of food prep and I meal prep every weekend. Planning ahead keeps me on track with healthy eating and lifestyle. 

禮拜天作便當，是我生活中的正經事。手作便當，是有溫度的美食，也是每週健康生活的料理提案。

如何準備便當菜

我的午餐風景就是自己的手作便當。朝九晚五的上班族週間生活大多給了公司，只有午餐時間是完全屬於自己的，帶便當除了省時省錢，也是健康質感生活的開始，每個禮拜天我通常花兩個小時一口氣做五天份的便當，讓自己接下來一週每天上班時，中午都多了一件可口的事情可以期待，是我樂此不疲的生活節奏。可能是金牛座的個性使然，這樣週末作便當菜和固定的作息步調，日常的秩序讓我覺得安心。

同場加映：又省又好吃！排毒專家教你做舒食便當

做便當時蔬菜類我會避開加熱後易軟爛的葉菜類（且葉菜類加熱後營養價值易流失），多以耐放的蔬菜為主，例如花椰菜、甜椒、蘿蔔、菇類等。我通常會做兩個不同的肉類料理和三種蔬菜交互搭配，盡量讓五天菜色有點稍微不同，以免五天都吃一模一樣的菜色很容易煩膩。譬如這週準備的菜色是日式蛋捲、起司焗烤蘑菇、青椒蝦仁、椒鹽豬肉捲珍珠菇、和鹽麴紅蘿蔔，一個便當我會以一種肉類為主搭配兩到三蔬菜，菜色也稍微互相交換，同時也兼顧蛋白質和纖維質。

How to Meal Prep

Meal Prep. I work a 9-5 and going out to lunch every day is not budget-friendly and the options are often unhealthy. Lunch is the meal that I usually have the most control over and I like to enjoy my ready to eat meal at my desk in the office. Meal prepping in advance saves time AND money. I typically batch cook meals that I can microwave at work. Every Sunday afternoon, I make all my lunches for the following week and keep them in the fridge. In the morning, I bring one to work and keep it in the fridge in the office. In the lunch time, just pop in the microwave and lunch is served. When I have delicious and healthy food prepped and waiting for me in the fridge, it gives me structure for the week ahead. And I love structure and routines. I always feel meal prep help set myself up for a successful week.

I usually cook vegetables like carrots, turnips, peppers, brussels, cauliflowers, mushrooms and broccoli for my lunch meal instead of leafy greens as they rot pretty quickly and reheating might destroy the nutrients. I like to batch cook three different kinds of vegetables and proteins for the following week. Take this past weekend for example. I made stir fried shrimps with green peppers, tamagoyaki (Japanese omelette roll), carrots with shio-koji, cheesy mushrooms and pork and mushroom roll-ups. Grab one protein, two veggies, and a portion of rice and the meal is ready. 

挑選便當盒

我喜歡熱騰騰的便當（跟我一樣不可逆的台灣胃請舉手），中午習慣打開盒蓋用微波爐加熱便當食用，所以挑選便當盒對我來說最重要的一點就是可微波加熱。外型我喜歡方方正正的簡潔俐落，乾淨的白色也也比較襯菜色。

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具有設計感的便當盒在美國比較少見，我多在Amazon透過日本商家購買。這些都是讓我愛不釋手的便當盒們，中午時間總會雀躍的打開盒蓋，滿心期待的享用。然後每個禮拜日再繼續思考菜色好好的烹煮便當。我喜歡重複這樣的生活秩序。

我的便當盒們： Hakoya 便當盒 | Miyoshi 便當盒

How to Select a Lunchbox/Bento Box

It's essential to have the proper bento box. Having the right lunch boxes gives a nice starting point for your meal prepping. A good one will last a long time and protect the food from tripping out. Also, since I prefer hot bento over cold food, I need my bento boxes microwaveable. To me, a hot bento at lunchtime tastes better so I always reheat my bento in the microwave oven with the lid removed. All of my lunch boxes are microwave and freezer safe and BPA-free. I bought my bento boxes on Amazon and these well-designed bento boxes make my lunch time very delightful. 

Bento Boxes in this Post: Hakoya outdoor gear cool bento box | Miyoshi gel-cool bento box