- The importance of eating a healthy lunch
- Best way to pick a healthy lunch
- Top 10 healthy lunch recipes which help to lose weight faster
- Roasted Salmon with Beans and Tomatoes
- Chicken and Red Plum Salad
- Butternut Squash and White Bean Soup
- Crispy Bowl of Tasty Tofu
- Creamy White Lemon Chicken Pasta
- A Complete Meal Bowl with Spicy Salmon
- Vegan and Healthy Black Bean Burger
- Thai Chicken Lettuce Cup
- Keto Diet Egg Salad with Avocado
- Stuffed Avocado with Spicy Shrimp Salad
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Lunch or midday food is one more important meal of a day like breakfast that can influence your entire eating process effectively. No matter you are trying to lose weight or achieve muscles, a lunch meal is extremely important in both cases. A well-balanced lunch meal can keep your appetite issues at bay and make your digestion issues perfectly solved.
It also helps in maintain a moderate weight in your body with the proper health gains. All you need to do is just pick the right ingredients to prepare a perfectly healthy dish according to your goal. Here we come up with the best 15 recipes in this regard which fit smoothly in the category of healthy lunch from every aspect. Let’s check them quickly and prepare one as per the availability of ingredients in your kitchen-
The Importance of Eating a Healthy Lunch:
Before checking for the recipes directly, here we need to clarify a little that why eating a healthy plate of lunch is important for the good of our health. The midday meal is the biggest meal of a day that holds the larger part of our daily nutrition. Hence you can pick your daily dose of nutrients by picking some healthy foods for your lunch menu.
Besides, we eat the larger meal during this time of a day comparatively other meals. So, there could always be a possibility of consuming unhealthy food substances through our lunch meal, if we don’t pick the dish wisely. Health experts claim picking a healthy lunch meal is even more important than picking a healthy breakfast, especially when you suffer from any weight issue. So, in one word, picking a healthy plate of lunch is significant for your nutrient requirements, maintaining weight, fighting stomach issues, and living a healthy life naturally.
Best Way to Pick a Healthy Lunch:
To learn how to decide which meal plan is healthier for your lunchtime, you need to follow a few smart rules, like-
- Cook your food at home and always go for homemade dishes
- Include at least 30%-40% of protein at your lunch plate daily
- Say yes to highly nutrient-dense vegetables
- Include at least one small bowl of fruits at the end course of your lunch meal daily
- Go for salad, sandwiches, smoothies and soup recipes over fires and spicy gravy-based recipes
- Baked or grilled items could be a great choice in this attempt, but try to prepare them with less oil or butter content for the best result
- Manage your plate with the proper proportions of healthy dishes attentively
- Amalgamate grains with protein and veggies perfectly, so then, you can get each nutrient adequately from a single plate of meal
- Use herbs and seasoning mix more to reduce the portion of oil or unhealthy spices from your lunch meal
- Avoid using extra salt or sugar in preparing lunch meals, and always go for the unrefined item instead like kosher salt, maple syrup, etc.
- And try to prepare foods with fresh or organic items instead of canned or packaged ones.
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Top 10 Healthy Lunch Recipes Which Help to Lose Weight Faster:
1. Roasted Salmon with Beans and Tomatoes:
Ingredients:
- 4 thick skinless pieces of salmon
- 6 garlic cloves, smashed
- 3 anchovy fillets, chopped
- 2 tbsp olive oil
- 1 pinch of kosher salt
- 1 pinch of ground black pepper
- 1 cup green beans
- 1 cup cherry tomatoes
- 12 cup unsweetened yogurt
- A mixing bowl
- A skillet
- A frying stick
- And a baking tray lining with baking sheet
How to Prepare:
- Take salmon pieces in a mixing bowl along with yogurt and some of the spices to mix them up
- After coating the piece well, set the bowl in your fridge for 10 minutes and preheat your oven at 425 degrees F in this gap
- Now prepare a baking tray with a baking sheet, place well-washed vegetables like green beans, tomatoes, anchovies, etc. on it
- Toss them with half of the olive oil along with some spices and crushed garlic cloves over the top
- Now, roast them in your preheated oven for 12-15 minutes until they turn tender
- In this duration, heat the remaining oil in a skillet and cook marinated salmon fillets for 4-5 minutes on both sides
- Once they turned golden brown and cooked well, take them out and serve with the roasted vegetables instantly.
2. Chicken and Red Plum Salad:
Ingredients:
- One skinless chicken breast, cut into thick pieces
- 3 tbsp olive oil
- 1 tsp salt
- 1 tsp ground black pepper
- 3-4 red plums, cut into 1-inch wedges
- 2 scallions, thinly sliced
- 6 cup baby arugula
- ½ tbsp fresh lime juice
- ½ cup fresh dill, roughly chopped
- ¼ cup roasted almonds
- A large bowl
- A ladle
- A brush
- And a serving platter
How to Prepare:
- Place the chicken pieces in your griller and brush them with some olive oil along with a small number of seasoning spices
- Now, grill them for 5-7 minutes per side and make sure they turn slightly golden brown on both sides
- In this gap, place the pieces of red plums in a large bowl and toss them with oil, salt, and pepper properly
- After grilling chicken pieces properly, place the tossed red plums on that griller and grill them for 2-3 minutes per side
- In this gap, place grilled chicken pieces in a platter and slice them into thin slices
- Now, place them in that mixing bowl again, add a roasted plum, include rest ingredients like arugula, dill, almond, etc. one by one
- Sprinkle the remaining spices and lime juice over the top and give them a good mix with the help of a ladle
- Finally, transfer them in a serving platter and serve with a handful of extra almond slice over the top.
3. Butternut Squash and White Bean Soup:
Ingredients:
- 1 butternut squash, cut into ½-inch pieces
- 2 tbsp olive oil
- 1 onion, finely chopped
- 4-5 cups low-sodium chicken broth
- 6 sprigs fresh thyme
- ½ tbsp finely chopped ginger
- ½ cup white beans
- ½ cup soaked chickpea
- ½ cup couscous
- ¼ cup roasted pistachio, chopped
- ¼ dried apricots, chopped
- ¼ cup cilantro, chopped
- 1 scallion, sliced
- A skillet
- Dutch oven
- A ladle
- And a soup bowl
How to Prepare:
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- Heat some of the oil in a skillet and sauté squash pieces for 7-8 minutes on medium heat until they turn tender
- Now in Dutch oven add the remaining oil and fry onion-ginger-garlic pieces for 1-2 minutes until a nice fragrant comes out from the mixture
- Then add chicken broth, thyme and sautéed butternut squash into that pan one by one
- Include beans and chickpea too in that pan and give them a good mix with the help of a ladle
- Let them boil for several minutes until they form into a thick soup consistency and finally add couscous into that oven at the end
- Finally, turn the heat off, pour it into a soup bowl and serve after adding chopped apricot, pistachio, cilantro, and scallion over the top.
4. Crispy Bowl of Tasty Tofu:
Ingredients:
- 1 can of 1-oz extra-firm tofu
- ½ small red onion, thinly sliced
- ¼ cup red-wine vinegar
- ¼ cup Thai sweet chili sauce
- 1 tbsp olive oil
- 1 cucumber, chopped
- 3 tbsp cornstarch
- 2 tbsp vegetable oil
- 1 cup quinoa, cooked
- 2 tbsp roasted cashew nuts
- 1 tbsp salt
- ½ cup parsley leaves chopped
- A knife
- A tray with baking sheet
- A skillet
- A serving bowl
- And an oiling brush
How to Prepare:
- At first slice tofu into ¼-inch thick slices with the help of a knife and place them on a baking sheet lining on a tray
- Pour red wine vinegar and soak them into that liquid there for a couple of minutes
- After a certain duration, brush olive oil on each piece of tofu and sprinkle Thai sweet chili sauce on the top
- Sprinkle some salt, drizzle with onion dry and toss with half of the vinaigrette along with cucumber pieces on that tray
- Heat some vegetable oil in a skillet and quote marinated tofu slices with some cornstarch on both sides
- Now, cook them for 2-3 minutes per side until they cook well and turn golden brown
- Place quinoa in a serving bowl now tops the bowl with some salad, roasted cashew nuts, cooked tofu slices, and chopped parsley leaves properly before serving.
5. Creamy White Lemon Chicken Pasta:
Ingredients:
- 1 cup frozen peas, boiled
- 1 boneless chicken breast
- 2 tbsp olive oil
- 12 oz linguine pasta, boiled
- 2 tsp of lemon zest
- ¼ cup freshly squeezed lemon juice
- ¼ cup finely chopped parsley leaves
- ¼ cup low-fat cream cheese, melted
- ½ cup parmesan cheese, grated
- ¼ tbsp kosher salt
- ¼ tbsp ground black pepper
- A skillet
- A frying stick
- And a serving platter
How to Prepare:
- Boil and drain linguine pasta properly along with frozen peas before starting your main preparation
- Now, heat olive oil n a large deep skillet and add chicken pieces into it with the pinches of seasoning spics
- Cook both sides for 4-5 minutes until they turn tender and golden brown over a medium-high heat
- After this, start adding lemon juice, remaining seasoning spices, and melted cheese into the skillet one by one
- Then sprinkle lemon zest and grated parmesan cheese over the top and toss with cooked pasta into that skillet
- Finally, add the chopped parsley leaves after completing the mixing and serve the super tasty creamy white lemon chicken pasta in a serving platter immediately.
6. A Complete Meal Bowl with Spicy Salmon:
Ingredients:
- 4 salmon filets
- ¼ cup chili garlic sauce
- 1/3 cup low-sodium soy sauce
- 1/3 cup extra-virgin olive oil
- Juice of 1 lime
- 2 tbsp honey
- 2 tbsp spicy mayonnaise
- 4 garlic cloves, minced
- 1 cup cooked brown rice
- 1 avocado, sliced
- 1 carrot, grated
- ½ of red onion, thinly sliced
- ¼ cup of cilantro leaves, chopped
- A baking tray lining with baking sheet and foil paper
- A mixing bowl
- And a large serving platter
How to Prepare:
- Preheat your oven at 30 degrees F and prepare a baking tray by lining a baking sheet with foil
- Take salmon pieces in a bowl and toss with soy sauce, olive oil, chili garlic sauce, lime juice, honey, garlic, etc. along with the seasoning spices
- Gently toss the pieces with these ingredients until you quote them evenly from all sides
- Now, place them in your prepared baking sheet and bake for 20-25 minutes on the same heat
- In this gap, prepare your meal bowl by placing a cup of warm brown rice, well-arranged salad, avocado pieces, etc.
- Once the salmon fillets are cooked well, take the tray out and drizzle them with spicy mayo entirely
- Finally, place the salmon pieces over the top of brown rice and serve as a healthy complete lunch bowl instantly.
7. Vegan and Healthy Black Bean Burger:
Ingredients:
- 1 large can of black beans, drained and rinsed
- 1 cup roughly chopped mushrooms
- ½ yellow onion, chopped
- 1 tbsp extra virgin olive oil
- ½ cup old-fashioned oats
- ½ avocado, chopped
- ¼ cup cilantro, chopped
- 2 garlic cloves, chopped
- 2 tsp smoked paprika
- 1 tsp chili powder
- 1 tsp salt
- 1 tsp ground black pepper
- 1 tsp cumin powder
- 1 tbsp vegetable oil
- 1 large lettuce leave
- 2 thin slices of red onion
- 2 slices of tomatoes
- 1 slice of avocado
- 1 tbsp of vegan mayonnaise
- Two burger buns
- A baking tray with baking sheet
- A skillet
- And a frying stick
How to Prepare:
- Preheat your oven at 375 degrees F and prepare a baking tray with baking sheet in this gap
- Toss mushroom pieces with salt, olive oil, pepper, etc. along with yellow onion and arrange them in that tray in a single layer
- Bake them for 9 minutes per side or until mushrooms begin to split properly on that tray
- Once they are cooked well, place them in a food processor along with oats, avocado pieces, cilantro, garlic, paprika, chili powder, cumin, etc.
- Blend them until they form into a smooth paste then, give this mixture shape of thick patties with the help of your hand
- Heat vegetable oil in a skillet, add those patties and fry them slowly over low-medium heat for several minutes until they turn harder and look crispy golden on both sides
- Once the patties are prepared, take them out in a plate and start assembling your burger properly
- To do so, place the bottom bun of a burger first, place half of the fresh lettuce leave, one slice of onion, one slice of tomato, and then one of the black bean patties
- Complete rest assembling according to a piece of avocado on the top and serve after a mild layer of vegan mayonnaise at the end.
8. Thai Chicken Lettuce Cup:
Ingredients:
- 1-2 boneless chicken breasts, cut into pieces
- ½ cup sweet chili sauce
- 1/3 cup low-sodium soy sauce
- Juice from 1 lime
- 3 tbsp olive oil
- ¼ cup of Siracha sauce
- 2 tsp grated ginger
- 2 garlic cloves, minced
- 10-12 leaves of Romaine lettuce
- ½ cup red onion slices
- 1 carrot, shredded
- 1 tbsp freshly chopped cilantro
- A mixing bowl
- A grill pan
- And a spoon
How to Prepare:
- Take chicken pieces with chili sauce, soy sauce, lime juice, Siracha sauce, olive oil, ginger, garlic, etc. in a mixing bowl first
- Mix them up finely with the help of a fork or spoon repeatedly until you quote each piece of chicken with the mixtures well
- Keep the bowl aside for a couple of minutes to marinate the and soak them into that mixture well
- Now heat the remaining oil in a grill pan and grill marinated chicken pieces slowly over medium-high heat
- Try to cook per side for 8-10 minutes and make sure that chicken pieces are cooked well, before taking them out of the pan
- Now, place one lettuce leave, fill it with the grilled chicken piece and garnish with carrot-onion-cilantro pieces properly
- Complete each lettuce leave cup this way with a similar order and your healthy Thai chicken lettuce cup is all ready to serve instantly.
9. Keto Diet Egg Salad with Avocado:
Ingredients:
- 4-5 hard-boiled eggs
- 3 tbsp mayonnaise
- 1 tbsp finely chopped chives
- 1 tsp freshly ground black pepper
- 1 tsp kosher salt
- 1 avocado, cut into cubes
- 1 lettuce leave, chopped
- A cutting board
- A knife
- A mixing bowl
- And a spoon
How to Prepare:
- At first, place hard-boiled eggs in a cutting board and cut them into 1-inch cube size
- Pour them in a mixing bowl and include the rest ingredients like mayonnaise, lemon juice, chives, salt, pepper, etc. one by one
- Finally, add avocado pieces too and give the entire bowl a good mix with a large spoon
- In the end take the salad in a serving bowl, garnish with finely chopped lettuce leaves and serve immediately with a sprinkle of extra seasoning mix over the top.
10. Stuffed Avocado with Spicy Shrimp Salad:
Ingredients:
- 2 avocado, pitted and deseeded
- 2 tbsp of extra-virgin olive oil
- 2 cups shrimps
- 1 cup cherry tomatoes
- ½ cup frozen corn kernels
- ¼ cup Greek yogurt
- Juice from 1 lemon
- 1 pinch of kosher salt
- 1 pinch of ground black pepper
- 3-4 basil leaves
- A spoon
- A bowl
- A skillet
- And a frying stick
How to Prepare:
- At first, scoop out half of the avocado pulp from halved avocado pieces with the help of a spoon and cut the inside texture into dice form
- Try to leave a small border of pulp inside each piece of avocado before taking the utmost texture out, and set those pieces aside
- Now, in a skillet heat olive oil and add shrimps into it t cook them well with a small number of seasoning spices
- Cook them for 5-7 minutes or until they turn tender and then, cut shrimp thickly into small bite sizes
- Add them in a mixing bowl and toss with all remaining ingredients like tomato, yogurt, corn, lemon juice, salt, paper, etc. properly
- Finally, take 1-2 large spoons of this mixture and fill each of avocado halves along with 1-2 basil leaves
- Now, serve your tasty shrimp-stuffed avocado bite instantly to enjoy the deliciousness of shrimp and goodness avocado in an amazing combine dish.