Lunch- 17 Healthy Lunch Ideas – Easy Recipes for Quick Healthy Lunches

0
13

Lunch or lunch or lunch or lunch is a regular, periodic meal of people taking place at noon during the day (between 11 noon and 13 noon). This is also the main meal of the day to provide energy and nutrients necessary for human activities.

lunch

1. Fantastic Lemon Thyme Chicken:

Nutrition Value per serving:

  • Serves: 4
  • Calories: 120
  • Fat: 8 g
  • Protein: 12 g
  • Carbohydrates: 1 gram

Ingredients:

  • 10-15 cloves of garlic
  • 2 sliced lemons
  • ½ teaspoon of ground pepper
  • 1 teaspoon of thyme 3
  • ½ -pound whole chicken

Directions:

  • Arrange the lemon and garlic on the base of a slow cooker.
  • Mix the spices together and use them to season the chicken.
  • Put the chicken in the slow cooker.
  • Cover and cook on low for 4 hours.
  • Remove the chicken; let it stand for 15 minutes and the serve.

2. Mackerel, Spinach, Arugula, Cherry Tomatoes, Olive Oil, Rice Vinegar and Lemon Juice:

  • Nutrition Value per serving:
  • Serves: 4
  • Calories: 287.0
  • Fat: 4.6 g
  • Sodium: 589 milligram
  • Protein: 27.4 g
  • Carbohydrates: 3.2 g

Ingredients:

  • 2 cups canned mackerel, drained
  • ¼ cup olive oil
  • ¼ cup rice vinegar
  • 1 tablespoon lemon juice
  • 1 tablespoon fresh dill
  • ½ teaspoon salt
  • 1 teaspoon black pepper
  • 4 cups fresh spinach
  • 2 cups arugula
  • 1 cup cherry tomatoes, halved

Directions:

  1. In a blow combine the olive oil, vinegar, lemon juice, dill, salt and black pepper to make a dressing. Whisk until well blended.
  2. In another bowl combine the spinach and arugula. Drizzle the dressing over the greens and toss to coat. Reserve a little of the dressing to drizzle over the mackerel, if desired.
  3. Transfer the green mixture to serving plates and top with the mackerel, cherry tomatoes and additional dressing if desired.

3. Gorgeous Coconut Turmeric Pork Curry: Nutrition Value per serving:

Nutrition Value per serving:

  • Serves: 4
  • Calories: 425
  • Fat: 31 g
  • Protein: 30 g
  • Carbohydrates: 7 g

Ingredients:

  • pounds of cubed pork shoulder
  • 1 tablespoon of coconut oil
  • 1 tablespoon of olive oil
  • 1 diced yellow onion
  • 2 cloves of minced garlic
  • 2 tablespoon of tomato paste
  • 1 can of coconut milk, 12 ounces
  • 1 cup of water
  • ½ cup white wine
  • 1 teaspoon of turmeric
  • 1 teaspoon of curry powder
  • ½ teaspoon of paprika
  • Salt and pepper

Directions:

  1. Heat 1 tablespoon of olive oil in a saucepan and saute the garlic and onions for 3 minutes.
  2. Add the pork and brown it and then add the tomato paste.
  3. Mix the remaining ingredients in the crock pot and then add the pork.
  4. Cover and cook for 8 hours on low.
  5. Divide into plates and serve.

4. Burger with Oaxaca, Avocado and Fresh Salsa:

Nutrition Value per serving:

  • Serves: 4
  • Calories: 341.1
  • Fat: 11.3 g
  • Protein: 15.8 g
  • Carbohydrates: 6 g

Ingredients:

  • ½ Ib. ground beef
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • ½ teaspoon cayenne
  • ½ teaspoon garlic powder
  • 1 tablespoon jalapeno pepper, chopped
  • 1 egg
  • 1 tablespoon whole cream butter
  • ½ cup Oaxaca cheese 1 avocado, sliced
  • ½ cup tomato, diced ¼ cup red onion, diced
  • ½ cup fresh cilantro, chopped
  • Lettuce leaves for serving, optional

Directions:

  1. Place the ground beef in a bowl and season with salt, black pepper, cayenne powder and garlic powder.
  2. Add the jalapeno pepper and egg. Mix until the egg is incorporated through, taking care to not over handle the meat.
  3. Loosely form the meat into burger. Place the butter in a skillet over medium heat.
  4. Once the butter has melted place the burgers in the skillet and cook, occasionally spooning the butter over the burgers, until desired doneness is reached. Add the cheese and remove from heat.
  5. While the burgers are cooking combine the tomatoes, onions and cilantro.
  6. Set aside.
  7. Place the burgers on serving plates or lettuce leaves, if using.
  8. Top with avocado and fresh salsa before serving.

5. Tantalizing Pork Chops with Cumin Butter and Garlic:

Nutrition Value per serving:

  • Serves: 4
  • Calories: 364
  • Fat: 17 g
  • Protein: 51 g Carbohydrates: 3 g

Ingredients:

  • pounds of pork sirloin chops with the bone
  • ½ cup of salsa
  • 3 tablespoons of butter
  • 5 tablespoons lime juice
  • ½ teaspoon of ground cumin
  • ¾ teaspoon of garlic powder
  • ¾ teaspoon of salt
  • ¾ teaspoon of black pepper

Directions:

  1. Combine the spices and season the pork chops.
  2. Melt the butter in a saucepan and brown the brown the pork chops for 3 minutes on each side.
  3. Place the chops into the slow cooker and pour the salsa over the top.
  4. Cover and cook on high for 3-4 hours.
  5. Divide into plates and serve.

6. Delightful Balsamic Oregano Chicken:

Nutrition Value per serving:

  • Serves: 4
  • Calories: 190
  • Fat: 6 g
  • Protein: 26 g
  • Carbohydrates: 6 g

Ingredients:

  • 6 pieces of boneless, skinless chicken
  • 2 cans of diced tomatoes, 14.5 ounces
  • 1 large onion, thinly sliced 4 cloves of garlic
  • ½ cup of balsamic vinegar
  • 1 tablespoon of olive oil
  • 1 tablespoon of dried rosemary
  • 1 teaspoon of dried basil
  • ½ teaspoon of thyme
  • Salt and pepper.

Directions:

  1. In a small bowl combine all the ingredients except the chicken. Mix them together thoroughly.
  2. Place the chicken in the slow cooker and pour the remaining ingredients over the top.
  3. Cover and cook on high for 4 hours.

7. Smoked Whitefish Salad:

Nutrition Value per serving:

  • Serves: 4
  • Calories: 386.7
  • Fat: 12.2 g
  • Protein: 31 g
  • Carbohydrates: 4.2 g

Ingredients:

  • 1 Ib. smoked whitefish, chunked
  • ½ cup celery, diced
  • ½ cup red onion, diced
  • ½ cup crème, fraise
  • ½ cup cream cheese
  • 1 tablespoon fresh chives
  • 1 tablespoon fresh dill
  • 2 teaspoons lemon juice

Directions:

  1. Place the whitefish in a bowl with the celery and red onion. Toss to mix. If you would like a less chunky salad, you can place the ingredients in a food processor and pulse until broken down into smaller pieces.
  2. In another bowl combine the creme fraise, cream cheese, chives, dill and lemon juice, Add salt and pepper to taste if desired.
  3. Blend until creamy.
  4. Add the cream mixture to the whitefish and mix until blended.
  5. Cover and refrigerate for two hours before serving.

8. Beautiful BBQ Ribs:

Nutrition Value per serving:

  • Serves: 4
  • Calories: 420
  • Fat: 28 g
  • Protein: 38 g
  • Carbohydrates: 14 g

Ingredients:

  • 3 pounds of pork ribs
  • 1 tablespoon of olive oil
  • 1 can of tomato paste, 28 ounces
  • ½ can of hot water
  • ½ cup of vinegar
  • 6 tablespoons of Worcestershire sauce
  • 4 tablespoon of dry mustard
  • 1 tablespoon of chili powder
  • 1 teaspoon of ground cumin
  • 1 teaspoon of powdered sweetener of your choice
  • Salt and pepper

Directions:

  1. Heat the olive oil in a large frying pan and brown the ribs.
  2. Place them in the crock pot
  3. In a small bowl, combine the remainder of the ingredients, whisk together thoroughly and pour over the ribs.
  4. Cook for 8 hours on low.

9. Spicy Tuna Salad over Arugula and Spinach with Red Onion:

Nutrition Value per serving:

  • Serves: 4
  • Calories: 269.9
  • Fat: 12.1 g
  • Protein: 35.2 g
  • Carbohydrates: 4.4 g

Ingredients:

  • 1 Ib. grilled tuna steak, chunked
  • ¼ cup olive oil
  • ¼ cup rice vinegar
  • 1 tablespoon sriracha or cayenne sauce  adjust amount to suit personal taste
  • 2 cups arugula, torn
  • 3 cups fresh spinach, torn
  • 1 cup red onion, sliced

Directions:

  • In a bowl combine the olive oil, rice vinegar and sriracha or cayenne sauce.
  • Whisk until well blended.
  • Place the tuna in a bowl and pour the dressing in the tuna. Cover and refrigerate for two hours.
  • Combine the arugula, spinach and onion. Toss to mix.
  • Place the salad mixture in a large bowl or individual serving plates.
  • Top with the marinated grilled tuna, using the extra marinade as dressing if desired.

10. Chicken salad:

Nutrition Value per serving:

  • Serves: 6
  • Calories: 279
  • Fat: 19 g
  • Net carb: 0 g
  • Fiber: 25 g
  • Protein: 25 g

Ingredients:

  • chicken breast lbs
  • 3 celery stalks, diced
  • ½ C Paleo  Mayonnaise
  • 2 tea spoon Brown mustard
  • ½ tea spoon salt
  • 2 table spoon Dill, fresh, chopped
  • ¼ C Pecans, chopped

Directions:

  1. On a baking sheet, line the bottom with parchment paper. Preheat the oven to 450 degrees Fahrenheit.
  2. Bake the chicken for about 15 minutes or until cooked through.
  3. While the chicken is baking, in a bowl, combine the celery, Mayonnaise, mustard, and salt. Place in the fridge to stay cool.
  4. Remove the chicken from the oven when done cooking and chop into bite-sized chunks. Allow to cool and then mix into the bowl with the other ingredients.
  5. It is best to allow this to cool overnight in the fridge; however, it can be eaten immediately. Prior to serving, top with chopped dill and pecans.

11. Simple Taco Salad

Ingredients:

  • 32 ounces of Ground Pork
  • 9 ounces of Shredded Cheddar Cheese
  • 6 teaspoons of McCormick Taco Seasoning
  • 12 tablespoons of Salsa
  • 12 tablespoons of Sour Cream
  • Cayenne Pepper
  • 6 Romaine Leafs

Directions:

  1. Brown your pork in skillet.
  2. Add spices and taco seasoning once meat is browned.
  3. Cook until taco seasoning is incorporated.
  4. Allow to cool and evenly divide into 6 containers.
  5. Add cheese to each of the containers.
  6. Add Romaine to containers.
  7. Add salsa and sour cream to your bowl.
  8. Serve and Enjoy!

Nutritional Value – Serving Size 1/6:

  • 38 g  of Protein.
  • 51 g  of Fat.
  • 5 g  of Carbs.
  • 647 Calories.

12. Grilled Halloumi Salad

Ingredients:

  • 1 Persian Cucumber
  • 3 ounces of Halloumi Cheese
  • 5 Grape Tomatoes
  • 1/2 ounce of Chopped Walnuts
  • 1 handful of Baby Arugula
  • Balsamic Vinegar
  • Olive Oil
  • Salt

Directions:

  1. Cut your halloumi cheese into approximately 1/3 inch sized slices.
  2. Grill these slices for 3 to 5 minutes on both sides. Should have nice grill marks on both sides.
  3. Prep your salad by washing then cutting your vegetables. Tomatoes in half and cucumbers into smaller slices. Chop your walnuts and add them in your salad bowl.
  4. Wash baby arugula and add to your bowl.
  5. Arrange grilled halloumi cheese on top of salad. Add some salt. Dress salad with balsamic vinegar and olive oil.
  6. Serve and Enjoy!

Nutrition Value per serving:

  • 21 g  of Protein.
  • 47 g  of Fat.
  • 7 g  of Carbs.
  • 560 Calories.

13. Berry & Chicken Summer Salad

Ingredients:

  • 1 Chicken Breast
  • 6 Diced Strawberries
  • 2 cups of Spinach
  • 3/4 cup of Blueberries
  • 3 tablespoons of Crumbled Feta Cheese
  • 3 tablespoons of Raspberry Balsamic Vinegar
  • 1/2 cup of Chopped Walnuts

Directions:

  1. Cut chicken breast up into small cubes and cook in your pan. When done place on your plate to cool off.
  2. Gather your other ingredients and add them to a big bowl. Add your dressing.
  3. Add your chicken and toss the salad.
  4. Serve and Enjoy!

Nutrition Value per serving:

  • 21 g  of Protein.
  • 19 g  of Fat.
  • 16 g  of Carbs.
  • 335 Calories.

14. Simple Chicken Salad

Ingredients:

  • 4 Chicken Breasts
  • 105 g  of Green Peppers
  • 125 g  of Celery
  • 20 g  of Green Onions
  • 3/4 Cup of Mayo
  • 3/4 Cup of Sugar-Free Sweet Relish
  • 3 Large Hardboiled Eggs

Directions:

  1. Preheat your oven to 350 degrees.
  2. Add your chicken to your oven safe pan.
  3. Cook for approximately 45 to 60 minutes until your chicken is finished cooking.
  4. Place 3 eggs in your pan and cover them with water. Bring it to a boil and then cook approximately 15 minutes once water is boiling.
  5. While chicken is in oven cooking, chop up your onions, celery, and peppers.
  6. Once your chicken is out of your oven let it cool down and then chop up.
  7. Combine all ingredients in a large bowl.
  8. Chop up your eggs and mix in. Add eggs last.
  9. Split into 6 separate portions or containers.
  10. Serve and Enjoy!

Nutritional Value – Serving Size 1/6:

  • 43 g  of Protein.
  • 25 g  of Fat.
  • 2 g  of Carbs.
  • 413 Calories.

15. Easy Buffalo Wings

Ingredients:

  • 6 Chicken Wings 6 Drumettes & 6 Wingettes
  • 2 tablespoons of Butter
  • 1/2 cup of Frank’s Red Hot Sauce
  • Paprika
  • Garlic Powder
  • Pepper
  • Salt
  • Cayenne optional

Directions:

  1. Break each chicken wing into 2 different pieces. The drumettes and wingettes, getting rid of the tips.
  2. Pour hot sauce over your wings. Enough to lightly coat them.
  3. Season wings with spices and cover them. Place in refrigerator for 1 hour.
  4. Place broiler on high and put your oven rack 6 inches from broiler. Put your aluminum paper on a baking sheet. Place wings on your sheet with enough room so the flames can reach their sides.
  5. Cook for 8 minutes under your broiler. Wings should turn dark brown on top. May turn black if very close to the flame.
  6. Melt your butter on the oven top and add rest of hot sauce. Can also add cayenne if you want wings to be spicier.
  7. Once butter has melted take off heat.
  8. Take wings from broiler and flip them. Cook another 6 to 8 minutes.
  9. Once good and browned on all sides take out of your broiler and add to bowl.
  10. Pour butter-hot sauce mixture over wings. Toss wings to coat evenly.
  11. Serve and Enjoy!

Nutritional Value – Serving Size 6 Wings:

  • 48 g  of Protein.
  • 46 g  of Fat.
  • 1 gram of Carbs:
  • 620 Calories.

16. Oopsie Rolls

Ingredients:

  • 3 Large Eggs
  • 1/8 teaspoon of Cream of Tartar
  • 3 ounces of Cream Cheese
  • 1/8 teaspoon of Salt

Directions:

  1. Preheat your oven to 300 degrees.
  2. Separate eggs from egg yolks. Place each in different bowls. With an electric hand mixer beat your egg whites until they get very bubbly.
  3. Add in your cream of tarter. Beat it until a stiff peak is formed.
  4. In egg yolk bowl, add your 3 ounces of cream cheese and salt.
  5. Beat egg yolk mixture until your yolks are a pale looking yellow and they have doubled in their size.
  6. Fold the egg whites into the egg yolk mixture. Don’t use an electric hand mixer. Gently fold it together.
  7. Line a cookie sheet with parchment paper and spray with some oil or grease. Dollop your batter as big as you want them. I make 12 of equal size and the nutritional value amount reflects that.
  8. Bake approximately 30 to 40 minutes. They are done when the tops of oopsie rolls are firm and golden.
  9. Let cool on wire rack.
  10. Serve and Enjoy!

Nutritional Value – Serving Size 1 Roll:

  • 2.3 g  of Protein
  • 3.8 g  of Fat.
  • 0 g  of Carbs.
  • 45 Calories

17. Cucumber Sushi Rolls

Ingredients:

  • 1/2 pound of Tuna Steak
  • 2 Cucumbers
  • 1/2 of an Avocado
  • 8 Shrimp
  • 2 tablespoons of Mayonnaise
  • 2 teaspoons of Sriracha
  • 1/2 teaspoon of Sesame Seeds
  • 1 stalk of Green Onion

Directions:

  1. Peel your cucumbers and cut off their ends. You want to have two 6 to 8 inch long cylindrical shaped cucumbers when done.
  2. Use a wet long knife and lay the edge of it against an edge of your cucumber. Begin cutting into it. Knife should be barely visible under your transparent cucumber.
  3. Once cucumber is cut to its seeds gather your other ingredients.
  4. Mix mayo and sriracha to make spicy mayo.
  5. You’re now ready to begin rolling! Take the end of your cucumber with your fish and begin rolling it onto itself. Make sure to keep your roll tight so that no air pockets form. The ingredients need to stick to one another, otherwise, they’ll fall right out.
  6. Once you’re almost done rolling it and only have approximately 2 to 3 inches left of your cucumber, spread some of your spicy mayo on your cucumber and finish the roll. The mayonnaise will act as sort of glue to help keep your cucumber sealed.
  7. Next, carefully slice your cucumber into 1/2 inch to 1-inch rounds. Hold both sides of your cucumber as slicing to help maintain its shape.
  8. You should now have 6 to 8 pieces of sushi per roll. Chop up green onion and sprinkle on top.
  9. Serve and Enjoy!

Nutrition Value per serving:

  • 36 g  of Protein.
  • 17 g  of Fat.
  • 2.5 g  of Carbs.
  • 322 Calories.