Healthy lunch meals 600 - 700 calories

Lunch is the most important main meal of the day, and usually the meal that brings the whole family together. That's why the housewife cares a lot and tries to make all sorts of tasty dishes that suit everyone's tastes.

If you're personally paying attention to the calories everyone in your family should eat, or you're on a specific diet and counting the calories in your plate, In this article, we'll give you ideas for varied lunch meals, calorie-counted, that fit all tastes and goals.

1. Molokhia and chicken

• Meal ingredients = ¼ Chicken Grilled + 6 spoons rice + 1 plate molokhia + plate of veggie salad + 1 cup juice without sugar.
• Number of servings = 4 servings.
• Calories per meal = 600 calories
• Preparation time for molokhia meal = 30 minutes.

- Ingredients:-

• 1 kilo of finely chopped fresh molokhia.

• 2 tablespoons of olive oil.

• 2 tablespoons of tomato paste.

• 4 cups of broth.

• 6 cloves of finely chopped garlic.

• 1 teaspoon of cumin.

• 1/2 teaspoon of salt.

• 1 tablespoon of lemon juice as desired.

- Preparation method:-

1. Wash the molokhia, pick the leaves, and let them dry.

2. Chop the molokhia very finely.

3. Put a pot on medium heat, add the soup and sauce, and start stirring.

4. Add the salt and cumin then let the ingredients boil while stirring now and then.

5. Add the chopped molokhia to the soup and leave it for about 20 minutes until it boils.

6. In another pot on medium heat, heat the olive oil then add the garlic and cumin and stir until the garlic turns golden.

7. Add the pot with the garlic to the molokhia pot (don’t forget to inhale).

2. Chicken sandwich with avocado

• Meal ingredients = 1 chicken tortilla sandwich + 1 cup yogurt + a salad dish + 10 pieces Almonds.
• Number of servings per meal = 5 servings.
• Number of calories per meal = 600 calories.
• Meal prep time = 45 minutes.

- Ingredients:-

• 500 g of chicken breast fillet slices.

• 1 avocado cut into cubes.

• 100 g of cheddar cheese.

• 5 tortilla wraps.

• 1/4 cup lemon juice.

• 1/2 teaspoon garlic powder.

• 1 chopped onion.

• 1/3 cup chopped fresh cilantro.

• 2 tomatoes, diced.

• 1/2 teaspoon salt.

- Preparation method:-

1. Preheat the oven to 350 degrees Celsius. 

2. Put the chicken in an oven dish and spread lemon juice, salt, garlic powder, andcoriander and onion. 

3. Put the dish in the oven for 30 minutes until cooked, then take it out and let it cool. 

4. In a bowl, mix together pieces of tomato andAvocado andcheese. 

5. Put the grilled chicken pieces on the tomato mix and stir well.

6. Spread the mix on the tortilla, then roll it up tight.

7. You can cut the wrap into several pieces and serve it.

3. Grilled steak with pasta and white sauce

• Meal ingredients = 150 grams grilled steak + 5 spoons pasta + a plate of vegetable salad + 1 apple.
• Number of servings = 3 servings.
• Number of calories in the meal = 650 calories.
• Meal prep time = 40 minutes.

- Ingredients :-

• 3 pieces of steak meat.

• 1 teaspoon of onion powder.

• 50 gm of soy Sauce.

• 50 g balsamic vinegar.

• 2 tablespoons honey.

• 2 tablespoons olive oil.

• 50 grams barbecue sauce.

• 1 tablespoon Worcestershire.

• 1/2 teaspoon salt.

• 1/2 teaspoon black pepper.

• 1/2 teaspoon pepper hot red.

- Preparation method:-

1. The meat should be in steak form. If not, put it on wax paper and start pounding it until it becomes thin and steak-like.

2. We prepare a bowl and put all the previous ingredients in it because this will be the steak marinade.

3. Mix them well, then put the meat slices inside it.

4. Leave the meat A whole night in the fridge so it absorbs the marinade well.

5. Get the grill ready and heat it well on medium heat. Grill the steak pieces on both sides well until cooked.

6. You can take some marinade with a spoon and brush it on the steak pieces while cooking if needed.

7. Make sure the steak gets grill marks from the grill.

4. Grilled fish

• Meal ingredients = 2 grilled fish (tilapia or bouri) + 5 spoons of brown rice + a vegetable salad + a cup of sugar-free juice.
• Number of servings = 2 servings.
• Calories in the meal = 600 calories.
• Preparation time = 45 minutes.

- Ingredients:-

• 4 tilapia or mullet fish.

• 5 cloves of chopped garlic.

• 1/4 cup Cilantro Green

• 1/4 cup lemon juice.

• 1 piece Pepper Green.

• 1/4 teaspoon salt.

• 1/4 teaspoon black pepper.

• 1/2 teaspoon cumin.

•  Olive oil.

- How to prepare:-

1. To make the fish marinade, mix all the ingredients together.

2. Put half the marinade inside the fish belly.

3. Sprinkle the other half of the marinade on the outside of the fish.

4. Make sure the fish is fully covered with the marinade.

5. Dip a brush in the olive oil and brush it over the fish.

6. Put the fish in foil and seal it.

7. Put the fish in a baking tray.

8. Put the fish in the oven for 20 minutes at 200 degrees.

5. Turkish farmer's liver

• Meal ingredients = 150 gm of farmer's liver + 1 brown local bread loaf + a vegetable salad plate + 1 cup of juice without sugar.
• Number of servings = 4 servings.
• Calories in the meal = 700 calories.
• Preparation time = 40 minutes.

- Ingredients:-

• 500 g local liver.

• 25 g fat (suet).

• 2 big spoons olive oil.

• 5 cloves garlic, chopped.

• 3 onions, chopped.

• 3 tomatoes, sliced.

• 1 green bell pepper, cubed.

• 1 hot red pepper = as you like.

• 1 tablespoon juice Lemon.

• 1/4 teaspoon salt.

• 1/4 teaspoon cumin.

• 1/4 teaspoon mixed spices.

- Preparation method:-

1. In a pan on the stove, put the fat and olive oil with the onion, and stir until the onion turns golden.

2. Cut the liver into slices and add it to the pan with the onion. Stir while adding garlic and keep stirring.

3. Add the chopped tomatoes, pepper, cumin, spices, and lemon juice then stir well.

4. Let the mix cook on medium heat until fully done.

6. Bechamel pasta

• Meal ingredients = 1 piece of bechamel pasta + a bowl of soup + a plate of vegetable salad + a cup of juice without sugar.
• Number of servings = 5 servings.
• Calories in the meal = 700 calories.
• Preparation time = 60 minutes.

- Ingredients:-

• 350 grams of pasta the oven.

• 250 grams of meat minced.

• 100 grams cheese Mozzarella.

• 1 liter of milk.

• For boiling pasta :- 1 small spoon salt. 1 big spoon vegetable oil. 1 chicken stock cube. 1 bag of pasta.

• For bechamel sauce :- 1 liter milk. 1 packet of bechamel sauce. 1 small spoon salt. 1 small spoon pepper.

• For the meat mixture :- 250 grams fine ground meat. 1 small spoon salt. 1 small spoon mixed spices. 1 spoon tomato paste. 1 chopped onion. 1 chopped tomato. 3 minced garlic cloves.

- Preparation method:-

1. Put a pot half full of water on the stove with a spoon of oil, a spoon of salt, and the stock cube.

2. When the water boils, put in the pasta and start stirring for 10 minutes.

3. When the pasta is cooked, drain it and set it aside.

4. In another pan on the stove, put the minced meat with chopped onion and garlic and stir for a few minutes.

5. Add the chopped tomatoes, sauce, salt, spices, and add some water if needed. Let the meat cook until it thickens.

6. To make the béchamel sauce, put one liter of milk in a pot, add a packet of béchamel sauce mix, and keep stirring until it thickens.

7. Once it thickens, the béchamel sauce is ready to use.

8. Get a baking tray, put a layer of pasta, then a layer of béchamel, then the meat, then another layer of béchamel.

9. Finally, sprinkle mozzarella cheese on top.

10. Put the tray in the oven for 20 to 30 minutes.

7. Shrimp with white sauce pasta

• Meal ingredients = shrimp white sauce pasta + vegetable salad plate + a cup of juice without sugar.
• Servings = 1 serving.
• Calories in the meal = 700 calories.
• Preparation time = 30 minutes.

- Ingredients:-

• 150 gm pasta of preferred type.

• 150 gm Mushroom .

• Small spoon of butter.

• Onion.

• 150 gm boiled shrimp.

• Light Kiri spoon.

• Cup of skimmed milk.

• Spoon Oats .

- Preparation method:-

1. Boil the pasta by putting it in boiling water with a pinch of salt and a spoon of oil until it’s cooked.

2. Drain the pasta and set it aside.

3. In a pan, put butter and sauté the onion and mushrooms.

4. Add the boiled shrimp to the mushrooms.

5. Add the Kiri cheese and oats flour to the shrimp.

6. Add milk to the mix while stirring. When the sauce is creamy, it’s ready to eat.

7. Add the pasta to the plate and serve it hot.

8. Chicken Kebab

• Meal ingredients = 3 kebab sticks (200 g) + 6 spoons of rice + soup bowl + vegetable salad plate + a glass of sugar-free juice.
• Number of servings = 4 servings.
• Calories in the meal = 600 calories.
• Preparation time = 60 minutes.

- Ingredients:-

• 500 g boneless, skinless chicken.

• 1 tablespoon vegetable oil.

• 1 green pepper, chopped into small pieces.

• 2 onions, finely chopped.

• 1 tablespoon grated ginger.

• 1/2 cup finely chopped parsley.

• 1/2 cup finely chopped cilantro.

• 2 cloves garlic, finely chopped.

• 1 teaspoon salt.

• 1/4 teaspoon black pepper.

• 1/4 teaspoon cumin.

- Preparation method:-

1. Mix the chicken with green pepper, onion, garlic, parsley, and coriander in a blender.

2. Add the spices (salt, cumin, pepper, ginger), then blend again.

3. Once the mixture is smooth with all ingredients, shape kebab sticks using wooden skewers.

4. Get a baking tray, oil it, and place the kebab sticks on it.

5. Put the tray in the oven at 200 degrees for half an hour.

9. Chicken and Avocado Pizza

• Meal ingredients = 3 slices of pizza + ½ baked potato + 1 spoon ketchup + 1 cup sugar-free juice.
• Number of servings = 3 servings.
• Total calories in the meal = 650 calories.
• Preparation time = 35 minutes.

- Ingredients:-

• A big piece of naan bread.

• Two big spoons of olive oil. 

• Half a cup of shredded mozzarella cheese.

• Breast Chicken One bone and skinless.

• One small spoon of salt.

• A teaspoon of black pepper.

• Three slices of smoked turkey meat.

• Half a cup of avocado cut into cubes.

• Half a cup of red pepper cut into small pieces.

• A tablespoon of chopped coriander.

• Half a teaspoon of red chili powder.

• A quarter cup of ranch.

• Half a teaspoon of mixed spices.

- Preparation method:-

1. Season the chicken piece with salt and pepper in a small bowl, then cook it on medium-high heat for three minutes until fully cooked, then tear it into small pieces.

2. Place the naan bread on a tray with a piece of aluminum foil underneath, brush it with olive oil, then sprinkle grated cheese on top.

3. Put the chicken, red pepper, and turkey pieces on the bread, then put it in the preheated oven for 10-15 minutes until the cheese melts completely.

4. Mix the spices with the ranch while baking the pizza in the oven.

5. Add avocado, red pepper, and cilantro on top of the pizza, cover it with the tasty ranch, then serve hot.

10- Meat and vegetable soup

• Meal ingredients = 2 pieces of boiled meat (200 gm) + 5 spoons of rice + a bowl of vegetable soup + a bowl of vegetable salad + 1 apple.
• Number of servings = 2 servings.
• Calories in the meal = 700 calories.
• Preparation time = 60 minutes.

- Ingredients:-

• 500 gm of chopped meat.

• 1 chopped onion.

• 1 sliced carrot.

• 3 cloves of chopped garlic.

• 1/4 teaspoon salt.

• 1/2 teaspoon black pepper.

• Meat spices.

• 2 cups of water.

- Preparation method:-

1. Put the cut meat in a pot, then add the chopped onion and garlic andcarrots slices..

2. Put the pot on medium heat, then add salt, cumin, and spices.

3. Stir the ingredients until the meat turns brown.

4. Add water to the meat.

5. Let the meat cook until it's done.

6. You can add water as you like, more if it dries up to make soup.

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