Source: Annapustynnikova, AdobeStockA healthy lunch is an excellent choice if you need to recharge during the day. Such dishes are fully balanced in vitamins and microelements. At the same time, they contain nothing superfluous. It's a great way to stay in shape in every sense. We share 20 of the best recipes!
1. Healthy Green Pea Soup
Source: attuale.ruJuicy green peas are the perfect addition to a light and healthy soup!
You will need: 400 g chicken fillet, 400 g green peas, 250 g potatoes, 1 onion, 1 carrot, 2 tomatoes, spices, herbs.
Preparation: Cover the chicken with water and boil until cooked, about an hour. Dice the potatoes and cook for another 10 minutes. Add green peas, finely chopped onion, and grated carrot. Cook for another 10 minutes. Peel and grate the tomatoes, add to the soup, season, and simmer for another 2-3 minutes.
2. Vegetable Soup with Celery
Source: cosmo.ruWe recommend preparing it with chicken or turkey broth, but if you're short on time, water will do.
You will need: 3 celery stalks, 1 carrot, 1 onion, 5 mushrooms, 1 bell pepper, 2 garlic cloves, 200 ml cream, spices.
Preparation: Roughly chop all vegetables and add them to boiling water or broth. Cook for 20 minutes, season, and drain the broth. Blend the vegetables until smooth, add cream, and thin to desired consistency with the same broth. Bring to a boil and remove from heat.
3. Cabbage Soup with Millet
Source: pinterest.ruYou can use fresh cabbage, sauerkraut, or both in any proportion. Don't be afraid to experiment!
You will need: 700 g chicken, 5 potatoes, 350 g cabbage, 1 cup millet, 1 carrot, 1 onion, spices.
Preparation: Cover the chicken with water and boil until cooked. Add diced potatoes, shredded cabbage, and millet, and continue to cook. Finely chop the onion and carrot, and sauté them in a non-stick pan without oil. Add to the soup and cook until the millet is tender, about 7 more minutes. Season to taste.
4. Healthy Eggplant Soup
Source: povar.ruFor this healthy recipe, we recommend using beef brisket or other lean meat.
You will need: 450 g meat, 1 eggplant, 3 celery stalks, 1 onion, 1 bell pepper, 2 tomatoes, 1 carrot, spices.
Preparation: Boil the meat until tender over low heat. Roughly chop all vegetables and add them to the broth. Cook everything together for about 15 minutes until tender, season, and remove from heat.
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5. Fish with Vegetables in Foil
Source: fitfit.ruWho said a healthy lunch has to be soup? Fish with vegetables in foil is great because it cooks very quickly with minimal effort.
You will need: 600 g white fish, 800 g zucchini, 150 g carrots, 1 bell pepper, 2 tomatoes, spices, 2 tbsp olive oil.
Preparation: Cut the fish fillet into large pieces and sprinkle with spices. Thinly slice the carrots, and finely chop the remaining vegetables. Unroll a sheet of foil, place the fish and vegetables in individual portions, and drizzle with olive oil. Bake for 20 minutes in the oven at 180 degrees Celsius.
6. Pumpkin Cream Soup
Source: acupuncturehive.comFor spices, we highly recommend adding ginger, nutmeg, cinnamon, cloves, and curry. But feel free to experiment with any seasonings.
You will need: 500 g pumpkin, 200 ml chicken broth, 200 ml cream, 1 onion, 1 carrot, 1 garlic clove, 1 tbsp olive oil.
Preparation: Dice the peeled pumpkin into small cubes and sauté in oil until soft. Add onion, carrot, and garlic, and simmer for another 7 minutes, covered. Pour in the broth and cream, bring the soup to a boil, cook for 5 minutes, and blend until smooth. Season to taste.
7. Healthy Canned Tuna Salad
Source: blog-food.ruA light and quick healthy lunch when you need something simple. The longest part here is boiling the eggs, and you can even do that in advance.
You will need: 1 can tuna, 300 g cabbage, 1 bunch herbs, 1 cucumber, 2 eggs, 80 g rice.
Preparation: Boil eggs and rice separately. Finely chop the eggs with the cucumber and herbs. Shred the cabbage, mash the tuna from the can with a fork, and mix everything together.
8. Cold Beet Soup with Kefir
Source: pulse.mail.ruA light and diet-friendly cold soup for summer with beets and low-fat kefir. When serving, add herbs and crushed garlic to taste.
You will need: 3 beets, 4 eggs, 3 cucumbers, 1 L kefir, 500 ml mineral water, 1 tbsp sour cream, herbs, green onions.
Preparation: Boil beets until cooked, about 40 minutes, and grate on a coarse grater. Separately boil eggs and dice them finely with cucumbers. Add chopped herbs and green onions, mix everything with sour cream, and pour in kefir with mineral water.
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9. Chicken Pizza
Source: farsh-recept.ruAn excellent healthy dish to prepare the night before and take to work in a container. And no dough!
You will need: 400 g ground chicken, 50 g mushrooms, 1 onion, 1 tomato, 60 g corn, 2 tbsp ketchup, 100 g mozzarella, spices.
Preparation: Mix the ground chicken with spices, flatten it, and spread a thin layer on parchment paper as a pizza base. Spread with ketchup and arrange sliced mushrooms, onion, and tomato. Sprinkle with corn and grated mozzarella. Bake the chicken pizza in the oven for 35-40 minutes at 180 degrees Celsius.
10. Chicken Muffins
Source: koolinar.ruFor baking, we recommend using silicone muffin molds. You can prepare lunch in advance for several days.
You will need: 300 g chicken fillet, 30 g onion, 150 g mushrooms, 2 eggs, 1.5 tsp bran, 3 tbsp kefir, spices.
Preparation: Roughly chop all ingredients and blend until smooth. Season the mixture and spoon into muffin molds. Bake in the oven for half an hour at 190 degrees Celsius.
11. Healthy Okroshka with Chicken
Source: куриноецарство.рфWe recommend using chicken fillet, which should be boiled or baked in advance. The meat should be completely cooled.
You will need: 350 g chicken fillet, 3 eggs, 3 cucumbers, 6 radishes, 1 potato, 1 L kefir, 1 tbsp each of sour cream and mustard, spices, herbs.
Preparation: Boil eggs and potatoes until cooked, and dice all ingredients finely. Add chopped herbs, spices, and dress everything with sour cream and mustard. Pour kefir over the chicken okroshka.
12. Vegetable Soup without Sautéed Base
Source: kartinkin.netFatty and oily sautéed bases in soups go against the main principles of healthy eating. But this time, we'll gladly tell you how to do without it!
You will need: 2 potatoes, 1 carrot, 1 zucchini, 100 g broccoli, 100 g cauliflower, 1 bell pepper, 1.5 L water, herbs, spices.
Preparation: Separate broccoli and cauliflower into florets, and dice the other ingredients into medium cubes. Bring water or broth to a boil. Add potatoes and carrots, and after 10-15 minutes, add the remaining vegetables. Cook the soup for another 5-7 minutes, season, and add chopped herbs. Remove from heat.
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13. Eggplant with Turkey
Source: postila.ruA hearty and savory healthy dish with oriental notes, for when you crave variety. When serving, sprinkle with sesame seeds and chopped green onions.
You will need: 2 eggplants, 200 g turkey fillet, 1 tomato, 100 ml water, 30 ml soy sauce, 30 g ginger, spices.
Preparation: Cut eggplants into thin strips, tomatoes into wedges, and turkey into cubes. Grate the ginger. Sauté the meat in a non-stick pan until half-cooked. Add eggplants, ginger, and water, and simmer for 10 minutes. Then add tomatoes and spices, and simmer for another 5 minutes. Finally, pour in soy sauce, sauté for another 5 minutes, and remove the dish from heat.
14. Lean Cauliflower and Zucchini Soup
Source: kartinkin.netIf you want to make the soup even more diet-friendly, don't use potatoes and just use more cauliflower.
You will need: 600 g cauliflower, 400 g zucchini, 1 carrot, 2 potatoes, 1 onion.
Preparation: Separate cauliflower into small florets, slice zucchini into rings, and finely chop potatoes, carrots, and onion. Cover vegetables with water and cook until tender, about 20 minutes. Blend the soup until smooth and season to taste. Optionally, add cream, cheese, or broth.
15. Salad with Vegetables and Corn
Source: cafe-vokzal.ruThis healthy vegetable salad can be a meal on its own or a side dish for meat and fish. If desired, add cheese or a boiled egg.
You will need: 1 cucumber, 1 tomato, 120 g canned corn, 40 g salad mix, 1 tbsp sesame seeds, 1 tbsp olive oil.
Preparation: Dice the vegetables, add corn and salad mix. Dress the salad with olive oil, season as desired, and sprinkle with sesame seeds or other seeds.
16. Broccoli and Cauliflower Cream Soup
Source: bizimtarifler.comNot only delicious but also very beautiful. Garnish it with whole florets of cabbage, boiled or fried until golden.
You will need: 300 g broccoli, 200 g cauliflower, 200 g cream, 1 onion, 1 carrot, spices.
Preparation: Separate broccoli and cauliflower into small florets and cook for 10-15 minutes. Finely chop the onion, grate the carrot, and sauté until soft in a non-stick pan. Add to the soup, drain the broth, and blend the vegetables until smooth. Pour in hot cream for consistency and season to taste.
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17. Chicken Breast in Tomato Sauce
Source: attuale.ruA quick and simple healthy lunch that you can take with you or serve to guests. It's so good and versatile!
You will need: 400 g chicken breast, 3 garlic cloves, 400 g canned tomatoes, 2 rosemary sprigs, 1 tsp Italian herbs, spices.
Preparation: Thinly slice the chicken breast, sprinkle with herbs and spices, and sauté until half-cooked. Add minced garlic, pour in canned tomatoes with their juice, and simmer for another 10 minutes. Add chopped rosemary and continue to simmer until the chicken is cooked through.
18. Lentil Cream Soup
Source: stolica-s.suA very hearty recipe for the whole family for every day. Use red lentils because they cook faster, and the soup looks more appetizing.
You will need: 260 g lentils, 150 g carrots, 0.5 apple, 2 onions, 2 L broth, spices.
Preparation: Peel and finely chop carrots, apples, and onions. Sauté them together for about 7 minutes in a pan with minimal or no oil. Add rinsed lentils, cover with water, and cook until the lentils are tender. Blend the soup until smooth and season.
19. Cottage Cheese and Tuna Salad
Source: vsyasol.ruThis recipe is great because you don't need to boil or fry anything. So, it will take you literally a couple of minutes to prepare!
You will need: 150 g cottage cheese, 50 g canned tuna, 20 g arugula, 10 g pumpkin seeds, 1 tsp balsamic vinegar, spices.
Preparation: Wash, dry, and roughly chop the greens. Mash the tuna and cottage cheese with a fork, add them together, and mix. Season to taste, drizzle with balsamic vinegar, and sprinkle the salad with pumpkin seeds.
20. Healthy Celery and Spinach Soup
Source: life.ruA wonderful green cream soup that cooks quickly and delights with its original taste. Cook it with water or any broth.
You will need: 3 celery roots, 2 celery stalks, 1 carrot, 2 potatoes, 200 g spinach, 1 onion, 150 ml cream, spices.
Preparation: Roughly chop all vegetables, cover with water or broth, and cook until tender for 20-30 minutes. Add rinsed spinach, cook for another couple of minutes, and drain the broth. Blend the vegetables until smooth and thin to desired consistency with broth and cream. Bring the soup to a boil again and season.