Following a healthy diet in your life to get your fitness back and stay healthy doesn't mean you have to deny yourself the food you crave. But when choosing your daily meal recipes, you should make sure they include plenty of nutrients your body needs daily to build itself, give energy, and vitality. They should be free from harmful ingredients that can damage your diet's effect and replace those with useful ones. To help vary your meals, we offer you in this article some special healthy lunch recipes.
First recipe: Smoky baked beans with egg
Nutritional value: 390 calories , 16 grams fat , 30 grams carbs , 12 grams sugar , 16 grams fiber , 24 grams protein.
Number of people: 2
Preparation time: 10 minutes
Cooking time: 35 minutes
Ingredients:
- 2 tablespoons oil
- 1 chopped onion
- 1 red pepper sliced
- 3 crushed garlic cloves
- 2 tablespoons smoked paprika
- 1 tablespoon ketchup
- 400 grams chopped tomatoes
- 800 grams beans
- 4 to 6 eggs (depends on how hungry you are)
- 1 handful chopped coriander
Preparation method:
- Heat oil in a wide pan, then add onions for 8 to 10 minutes until yellow. Add chopped peppers and cook for 5 more minutes, stirring until soft.
- Add the garlic, paprika, and ketchup to the pan, then pour the tomatoes over these ingredients. Cover the pan and let the mixture cook for 10 minutes.
- Remove the pan lid and let it cook for a few more minutes until it boils. Then add the beans.
- Use a spoon to make spots in the pan base for the eggs. Then crack the eggs one by one into a cup or bowl and gently pour them into these spots.
- Cover the pan again, lower the heat, and cook for 3-5 minutes until the egg whites are set but the yolks are still runny. Then sprinkle coriander on top to serve.
Second recipe: Egg cakes
Nutrition: 229 calories - 16g fat - 2g carbs - 2g sugar - 16g fiber - 17g protein.
Number of people: 2
Prep time: 15 minutes
Cooking time: 25 minutes
Ingredients:
- 1 tablespoon oil
- 150 grams finely chopped broccoli
- 1 red pepper finely chopped
- 2 green onions sliced
- 6 large eggs
- 1 tbsp milk
- A big pinch of smoked paprika
- 50 grams shredded cheddar cheese
- A small handful of minced garlic
Preparation method:
- Heat the oven to 180 degrees Celsius, then grease half the oil in an 8-hole muffin tray.
- Heat the remaining oil in a pan, add broccoli, pepper, and green onion, then fry these for 5 minutes before setting aside to cool.
- Whisk the eggs with milk, smoked paprika, and half the cheese in a bowl, then add the broccoli.
- Pour the egg mix into muffin cups, and top each with the rest of the cheese and garlic if you want.
- Bake the dish in the oven for 15-17 minutes, or until it turns golden brown and is cooked through.
Third recipe: Chicken noodle pasta salad with green beans and sesame
Nutritional value: 598 calories , 27 grams fat , 54 grams carbs , 9 grams sugar , 9 grams fiber , 30 grams protein.
Number of servings: 1
Prep time: 15 minutes
Cooking time: 5 minutes
Ingredients:
- 2 cooked chicken thighs
- 1.5 tablespoons sesame
- 4 sticks of noodles
- 160 grams frozen green beans
- 160 grams of chopped broccoli
- 1 tablespoon tahini
- 2 tablespoons sesame oil
- 2 teaspoons honey
- 1.5 tablespoons low sodium soy sauce
- 1 tablespoon vinegar
Preparation method:
- Boil some water in the kettle.
- Remove the chicken skin, then chop the meat and get rid of the bones. Set aside, then put the meat in the pan until it cooks.
- Toast the sesame seeds for one minute until golden, then toss them in a bowl big enough for the noodles.
- Fill the bowl with water from the kettle, then add the noodles and cook as the package says. Add the beans and broccoli in the last two minutes.
- While the food cooks, mix tahini, sesame oil, honey, soy sauce, and vinegar into the sesame seeds.
- Drain the noodles and keep a cup of the cooking water. Rinse the noodles under cold water until cool.
- Drain the noodles again, then add the sauce and chicken. Stir and pour some cooking water to make the sauce thin enough to cover the noodles. Serve on plates.
Recipe four: Egg and cheese pancakes
Nutrition facts: 545 calories , 30 grams fat , 39 grams carbs , 6 grams sugar , 6 grams fiber , 26 grams protein.
Number of servings: 2
Preparation time: 5 minutes
Cooking time: 12 minutes
Ingredients:
- 3 eggs
- 50 ml milk
- 6 small bread slices
- 250 grams chopped tomatoes
- Vegetable oil drops
- 40 grams grated cheddar
- 2 ripe avocados sliced
Preparation method:
- Heat the grill, whisk eggs and milk in a big bowl, then dip the small bread slices in the egg mix, flip them once, then leave aside for a few minutes.
- Arrange the chopped tomatoes on a tray and roast them for a few minutes, then cover the tray with foil to keep the tomatoes warm.
- Heat the oil in a pan, and cook the small bread slices for a few minutes on each side until the egg layer holds together.
- Move the bread slices to a tray, put the cheese on top, then grill for 1-2 minutes until the cheese bubbles golden, then serve with tomatoes and avocado slices.
