Source: Maria, AdobeStockA healthy lunch is always hearty, delicious, balanced, and substantial. Some people don't like to have breakfast, others skip dinner, and in such cases, lunch should be the main source of energy and vitality. We're sharing 20 of the best recipes!
1. Pasta with Tuna and Tomatoes
Source: рецепты.здоровое-питание.рфIf you can prepare lunch at home, this is a quick and proven recipe.
You will need: 200 g pasta, 1 tomato, 100 g tomato sauce, 1 can tuna, spices, garlic, herbs.
Preparation: Cook the pasta until al dente. Sauté the tuna with garlic for just a minute. Add the chopped tomato and tomato sauce, and simmer for 7 minutes. Add herbs and spices, then mix the sauce with the pasta.
2. Steamed Fish Cakes
Source: fotostrana.ruThese are great because you can prepare them in advance and take them with you as needed.
You will need: 900 g fish fillet, 1 bunch herbs, 2 potatoes, 1 egg, spices.
Preparation: Pass the fish and potatoes through a meat grinder, add spices, egg, and chopped herbs, then mix the mince. Form small patties and steam for 25 minutes.
3. Okroshka with Chicken
Source: hudeem.tvIt's best to boil chicken fillet and eggs in advance to save time later.
You will need: 4 radishes, 2 cucumbers, 100 g boiled chicken fillet, 1 bunch herbs, 1 bunch green onions, 2 boiled eggs, 1 L whey, 2 tbsp sour cream.
Preparation: Chop the herbs and dice all other ingredients finely. Mix with sour cream and pour whey over the okroshka.
4. Lentil Puree Soup
Source: foodman.clubPrepare it with water or broth – whichever you prefer.
You will need: 250 g lentils, 1 onion, 1 carrot, 2 tomatoes, 4 cloves garlic, herbs, spices, 1-1.5 L water.
Preparation: Finely chop and sauté the onion with garlic. Add grated carrot and fry for another couple of minutes. Add diced tomatoes, simmer briefly, then add lentils, herbs, and spices. Cook the soup until the lentils are done and blend until smooth.
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5. Beetroot and Feta Salad
Source: donatewales.orgTo best preserve the nutrients in the vegetables, we recommend baking them in the oven rather than frying.
You will need: 1 beetroot, 1 bell pepper, 150 g carrots, 100 g feta, 1 handful nuts, olive oil, balsamic vinegar.
Preparation: Bake all vegetables in the oven for 30-60 minutes, depending on their size. Dice them finely along with the feta, add chopped nuts, and drizzle the salad with olive oil and balsamic vinegar.
6. Turkey Cutlets with Vegetables
Source: vseglisty.ruDelicious, healthy, baked in the oven, and suitable even for children.
You will need: 500 g ground turkey, 0.5 onion, 1 carrot, 1 bell pepper, 2 cloves garlic, 1 egg, spices.
Preparation: Grate the carrot and onion, finely chop the bell pepper, mince the garlic, mix with the ground meat, and season. Add the egg, mix the mince, and form patties. Place them on a baking sheet and bake in the oven for 25 minutes at 190 degrees Celsius.
7. Green Pea Soup
Source: ddu286.minsk.edu.byNot only dried peas are suitable for a delicious and aromatic pea soup.
You will need: 1 kg chicken, 400 g green peas, 300 g potatoes, 1 onion, 1 carrot, 1 glass tomato juice, spices.
Preparation: Boil the chicken until cooked, strain the broth, and add diced potatoes. Cook for 10 minutes. Add peas and cook for another 5 minutes. Meanwhile, sauté chopped onion with carrot, pour in tomato juice with spices, and simmer briefly. Add the sautéed mixture to the soup and remove from heat after 5 minutes.
8. Kapustnyak with Millet
Source: youtube.comThe healthiest and most diet-friendly version of Kapustnyak for every day!
You will need: 700 g chicken, 5 potatoes, 350 g cabbage, 1 glass millet, 1 carrot, 1 onion, spices.
Preparation: Boil the chicken until cooked, strain the broth, add finely diced potatoes, and cook for 10-15 minutes. Then add millet and shredded cabbage. Lightly sauté the carrot with onion and also add to the Kapustnyak. Season to taste and cook until all ingredients are tender.
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9. Buckwheat with Zucchini
Source: cookpad.comHere's a simple yet original recipe, so let's focus on it separately.
You will need: 200 g buckwheat, 250 g zucchini, 80 g spinach, 50 g butter, 40 g hard cheese, spices, 500 ml water.
Preparation: Dice the zucchini, chop the spinach, and sauté for a couple of minutes in butter. Add buckwheat, mix, pour in water, bring to a boil, and simmer covered until the groats are cooked. Finally, add spices and grated cheese.
10. Soup with Broccoli, Cauliflower, and Mushrooms
Source: pinterest.ruJust by the name, it's clear how delicious and healthy this lunch is!
You will need: 200 g mushrooms, 200 g cauliflower, 200 g broccoli, 1 carrot, 0.5 onion, 1 L broth, spices.
Preparation: Finely chop the onion and mushrooms, grate the carrot, and sauté everything together for about 5 minutes. Add spices, pour in the broth, and bring everything to a boil. Cook for 5 minutes, add cauliflower and broccoli florets, and cook for another 3 minutes.
11. Olivier Salad with Chicken and Avocado
Source: daily.afisha.ruEven Olivier salad can be healthy. For dressing, use lean mayonnaise or yogurt with mustard.
You will need: 1 chicken fillet, 3 eggs, 150 g pickled cucumbers, 150 g canned green peas, 1 avocado, 1 carrot, 150 g fresh cucumbers.
Preparation: Boil chicken, carrots, and eggs until cooked. Dice all ingredients, including avocado, into small cubes, and add green peas. Mix the salad.
12. Pea Soup with Chicken
Source: twilight-saga.ruUse split dried peas because they cook much faster.
You will need: 200 g dried peas, 3 potatoes, 1 onion, 300 g chicken fillet, 1 carrot, spices.
Preparation: Soak the peas in advance, cover with water, and bring to a boil. When they start to soften, add diced chicken and potatoes. Cook everything together until done. Sauté chopped onion with grated carrot, season, add to the soup, and cook for another 2 minutes.
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13. Tuna and Basil Salad
Source: ukdevilz.comCanned tuna in its own juice is the perfect base for quick and healthy lunches.
You will need: 1 can tuna, 2 tomatoes, 50 g hard cheese, 20 g basil, 2 handfuls olives, olive oil.
Preparation: Flake the tuna with a fork, coarsely slice the tomatoes into wedges, chop the basil, and halve the olives. Dress the salad with olive oil and sprinkle with grated cheese.
14. Chicken Meatballs with Bulgur
Source: uwworsp.orgTraditionally, meatballs are made with rice, but bulgur is a good alternative.
You will need: 1 kg chicken fillet, 1 egg, 2 onions, 120 g bulgur, 1 tbsp bran, spices, 300 ml tomato juice, 3 tbsp sour cream, 3 glasses water.
Preparation: Pass the chicken and onion through a meat grinder, add cooked bulgur, season, and finally add bran. Beat in the egg, mix the mince, form small meatballs, and lightly fry them. Mix tomato juice, sour cream, and water, pour over the meatballs, and simmer covered for 20 minutes.
15. Chicken Liver Salad
Source: ovza.ruAn amazing warm salad that can easily replace a main course with meat and a side dish.
You will need: 150 g chicken liver, 200 g cauliflower, 4 green onion stalks, 70 g hard cheese, spices, 2 handfuls salad mix, balsamic vinegar.
Preparation: Rinse the liver, cut into medium pieces, fry, and season. Break the cauliflower into florets, parboil in boiling water until tender, and also sprinkle with spices. Chop the green onion, arrange everything on a bed of salad mix, and sprinkle with grated cheese. Drizzle with balsamic vinegar.
16. Soup with Couscous and Fish Meatballs
Source: kartinkin.netOptionally, add some vegetables, herbs, and spices to the fish mince.
You will need: 500 g fish mince, 3 potatoes, 2 carrots, 1 bell pepper, 1 onion, 3 tbsp couscous, 1 bunch herbs, spices.
Preparation: Add diced potatoes to boiling water and cook for 10 minutes. Shape the mince, form meatballs, and add them to the potatoes. Cook for another 5-7 minutes. Add thinly sliced remaining vegetables, couscous, spices, and chopped herbs. Remove the soup from heat after 5 minutes.
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17. Baked Mackerel
Source: koolinar.ruBaked fish is great because it cooks in just 15-20 minutes. And mackerel is also very healthy!
You will need: 500 g mackerel fillet, 0.25 lemon, spices, 1 tbsp olive oil.
Preparation: Season the mackerel with spices, rub with olive oil, and drizzle with lemon juice. Wrap the pieces in foil and bake in the oven for 15-20 minutes at 180 degrees Celsius.
18. Vegetable Soup without Sautéing
Source: prohz.ruThe lightest and lowest-calorie lunch possible.
You will need: 1 L broth, 100 g green peas, 80 g zucchini, 80 g bell pepper, 80 g carrots, 50 g onion, 60 g green beans, 80 g tomatoes, 80 g cauliflower, spices, herbs.
Preparation: Roughly chop all vegetables. Bring the broth to a boil and add carrots and bell pepper, then after 3-5 minutes, add the remaining vegetables. Cook the soup until they are tender, season, and sprinkle with herbs.
19. Carrot Puree Soup
Source: pobedigastrit.ruThis recipe is especially good for children who are difficult to get to eat vegetables.
You will need: 200 g carrots, 50 g onion, 130 g potatoes, 1 L water, spices.
Preparation: Roughly chop the vegetables, lightly sauté the onion, add everything else, cover with water, and cook until tender. Blend the soup until smooth and season to taste.
20. Pumpkin Cream Soup
Source: xavchik.ruThis will surely appeal to all fans of proper and healthy eating. Add paprika, nutmeg, chili, and other spices to taste.
You will need: 350 g pumpkin, 1 carrot, 0.5 onion, 1 celery stalk, 1 clove garlic, spices, 350 ml water.
Preparation: Finely chop the onion and garlic, and sauté until golden. Add chopped carrot, celery, and pumpkin, fry for another 3 minutes, and cover with water. Simmer everything covered until the pumpkin is soft, season, and blend the soup until smooth.