Healthy lunch: 10 ideas and healthy recipes

1. As soon as noon arrives, it is sometimes all too easy to get a snack from the nearest chip shop or even quickly grab something from the candy machine.

1. Unfortunately, most of us don't have the luxury of putting together a healthy lunch every day, so we reach for unhealthy snacks that also do nothing for a healthy weight. But did you know that you can also have a healthy lunch even though you only have a half hour break?

1. To help you achieve and maintain a healthy weight, while staying healthy, I've put together a list of my favorite lunch recipes. Each recipe contains less than 400 calories and is ready to eat in no time! And for those who need a little more fuel to get through the day, each meal also includes an optional snack to keep everyone's belly full (less than 500 calories total)

1. But beware, because after trying some of the recipes below, you'll have no excuse to ever resort to an unhealthy choice for lunch again!

2. But beware, because after trying some of the recipes below, you will have no excuse to ever resort to an unhealthy choice for lunch again!

1. To make it even easier for you and to give you the tools to prepare your own healthy lunch in the future, let me first elaborate on my favorite lunch ideas that are make sure I have a ready-made lunch every day to enjoy.

The best lunch ideas for a quick meal

1. Salads are a great lunch. Not only are they very healthy, but with the right combination of foods they are also very filling. Unfortunately, it is not really easy to bring a salad to work. And by buying a salad from the store, you run the risk of not knowing what exactly is in it.

1. However, with a clever trick, you can take a well-stocked salad with you on the go, no matter where you go. For this you simply take a large, sealable glass (like a jam glass, but bigger) and layer the salad in it. Remember that whatever you put in first will come out last. So first put in the dressing, and then the toppings for your salad, such as chicken strips. [! 172907 => 1140 = 7!] Then continue in layers until the salad is finished and screw the cap on the glass. Now when you're ready to eat your salad, simply shake the glass onto a large plate and your salad is ready!

2. However, with a clever trick, you can take a well-stocked salad with you on the go, no matter where you go. For this you simply take a large, sealable glass (like a jam glass, but bigger) and layer the salad in it. Remember that whatever you put in first will come out last. So first put in the dressing, and then the toppings for your salad, such as chicken strips.

1. Then continue in layers until the salad is finished and screw the cap on the glass. Now when you're ready to eat your salad, simply empty the glass onto a large plate and your salad is ready!

1. Tortilla wraps are the perfect lunch because they are easy to carry and keep well on the go. Although the latter of course also depends on what you fill the wrap with.

1. My favorite wrap consists of a whole wheat tortilla, hummus or low-fat mayonnaise, a lot of chopped vegetables and a protein, such as a boiled or fried egg or chicken strips. You simply place the filling in the middle of the tortilla and then fold it up. This is a very easy process, but if you want to master the proper technique to keep the filling in place, check out YouTube for videos of a perfect tortilla wrap. [! 172907 => 1140 = 10!] Once the wrap is done, wrap it in foil and refrigerate until needed.

2. My favorite wrap consists of a whole wheat tortilla, hummus or low-fat mayonnaise, a lot of chopped vegetables and a protein, such as a boiled or fried egg or chicken strips. You just place the filling in the middle of the tortilla and then fold it up. This is a very easy process, but if you want to master the proper technique to keep the filling in place, check out YouTube for videos of a perfect tortilla wrap.

1. Once the wrap is done, wrap it in foil and refrigerate until needed.

1. Actually, there is nothing easier than a tasty sandwich that you can immediately stuff in your mouth. You will be done eating within 5 minutes. Unfortunately, when you wrap the sandwich in foil and take it with you to work, the sandwiches often get wet and unsavory.

1. But it can also be done differently.

1. What I like to do if I want to take a sandwich with me on the road or eat for lunch, then wrap the ingredients separately in a container and then wrap the whole wheat sandwiches in foil so that they are nice and fresh and I can make the sandwich quickly on the go.

2. What I like to do if I want to take a sandwich with me on the road or eat for lunch, then wrap the ingredients separately in a container and then wrap the wholemeal sandwiches in foil so that they are nice and fresh and I can make the sandwich quickly on the go.

1. For example, you can put a boiled egg, a slice of cheese and some slices of cucumber and tomato in a sealable container, and wrap the sandwiches (or a wholemeal bread - also delicious!) In foil and then put the filling in the bun as soon as you get to work. Simple and delicious!

1. Do you feel that you don't have enough time in the morning to prepare your lunch to take to work? No problem! A simple solution is to simply prepare everything the night before.

1. Personally, I also prepare my breakfast for the night before, so that I don't have much time in the morning and can just get my ready-made meal from the fridge. You only lose 5 minutes more doing this with your lunch, using the following recipes and the tips above, and then you have two tasty, healthy meals every morning waiting for you for the day ahead . Ideal solution!

1. And now to the recipes!

1. Greek Salad: 360 Calories

1. What makes this recipe so healthy: the salad contains a good handful of chickpeas which are packed with protein and therefore keep you satiated for longer. Moreover, the low-fat feta cheese provides extra spice and flavor.

1. Ingredients: 1 cup lettuce: 10 calories, 1/2 whole wheat pita, chopped: 40 calories, 4 tablespoons low fat feta cheese: 100 calories, 4 tablespoons chickpeas : 70 calories, half cucumber, sliced: 30 calories, half small red onion, minced meat: 10 calories, 2 tablespoons creamy dressing: 100 calories.

1. Pour everything onto a plate and enjoy!

1. Extra snack for when you're still hungry: 10 small carrots with 2 tablespoons of hummus (100 calories).

2. Nut Butter and Jam Sandwich: 370 calories

1. What Makes This Recipe So Healthy: Almond butter is a great alternative to peanut butter, and it also contains 25 percent less saturated fat.

1. Ingredients: 2 slices of whole wheat bread: 150 calories, 2 tablespoons almond butter: 200 calories, 1 tablespoon light jam: 20 calories

1. Spread the almond butter on a slice of bread and then spread the jam on it. Place the other disc on top and enjoy!

1. Extra snack for when you're still hungry: 1/2 cup of plain Greek yogurt with 4 tablespoons of fresh blueberries (100 calories).

3. Pasta Salad: 380 calories

1. What makes this recipe so healthy: whole grain pasta is an excellent alternative to the white version.

1. Ingredients: 1/2 cup cooked whole grain pasta: 100 calories, 1/2 chicken breast, chopped: 100 calories, 1 piece of fresh mozzarella cheese: 70 calories, 4 olives, sliced: 60 calories, half green pepper, sliced: 10 calories, half carrot, grated: 30 calories, 2 tablespoons Italian dressing: 10 calories

1. Put everything on a plate or a larger bowl and enjoy!

1. Extra snack for when you're still hungry: a wholemeal pita, toasted and rubbed with a clove of garlic (80 calories).

4. Lentil Salad with Poached Eggs: 400 calories

1. What makes this recipe so healthy: Lentils are real superfoods thanks to their good dose of protein and antioxidants!

1. Ingredients: 1/2 cup lentils: 120 calories, 1 cup spinach (fried with 1 small spoonful of olive oil): 60 calories, 2 eggs, poached: 150 calories n, 1/4 avocado, cut into pieces: 60 calories, 2 slices of tomato: 10 calories

1. Mix everything together and serve with the eggs on top!

1. Extra snack for when you're still hungry: 15 salt sticks with 2 tablespoons low-fat cream cheese (100 calories).

5. Ham, pear and Swiss cheese sandwich: 370 calories

1. What makes this recipe so healthy: Ham is leaner than a croquette (!), And also contains a generous portion of protein. Choose a low-salt version for the healthiest choice.

1. Ingredients: 1 whole grain bun: 150 calories, 3 thin slices of ham: 100 calories, 1 slice of Swiss cheese: 70 calories, half pear, sliced: 40 calories, 1 teaspoon of sweet mustard: 10 calories.

1. Cut your sandwich open first, but don't cut it in half. Then brush it with the mustard and top it with the ham, cheese and pear slices. Enjoy your meal!

1. Extra snack for when you're still hungry: 1 apple (80 calories).

6. Wrap with egg, tomato and avocado: 300 calories

1. What makes this recipe so healthy: This wrap is nice and slim and green, and a lot better for your figure than a traditional wrap with eggs and cheese. Moreover, it is good to eat any time of the day, not just for breakfast!

1. Ingredients: 1 whole wheat tortilla: 120 calories, 1 egg, boiled and chopped: 70 calories, 1 teaspoon olive oil: 40 calories, 1/4 avocado, sliced cut: 60 calories, 2 slices of tomato, cut into bars: 10 calories

1. Top the tortilla with the chopped egg, the dashes of tomato and the slices of avocado. Drizzle over the olive oil and sprinkle with some salt and pepper if necessary. Roll up the tortilla and serve!

1. Extra snack for when you're still hungry: 1 apple (80 calories).

7. Grilled Chicken and Cheese Sandwich: 380 calories

1. What makes this recipe so healthy: Low fat mayonnaise is a lot better than the regular version full of fat!

1. Ingredients: 2 slices of whole grain bread: 150 calories, 1/2 grilled chicken breast, cut into strips: 100 calories, 1 slice of Swiss cheese: 70 calories, 2 teaspoons semi-skimmed mayo: 40 calories, 2 tomato slices: 10 calories, 2 lettuce leaves: 10 calories

1. First spread the mayo on one of the slices of wholemeal bread, top with lettuce, tomato, chicken breast and cheese, and then place the other slice on top. Tasty!

1. Extra snack for when you're still hungry: 1/4 cucumber sliced ​​with 2 tablespoons of hummus (80 calories).

8. Stir fried chicken and rice: 380 calories

1. What makes this recipe so healthy: Brown rice is richer in fiber and protein than white rice.

1. Ingredients: 1/2 cup cooked brown rice: 100 calories, 1/2 chicken breast, chopped: 100 calories, 4 shitake mushrooms, sliced: 40 calories half red pepper, chopped: 10 calories, half green pepper, chopped: 10 calories, half small red onion, chopped: 10 calories, 1 tablespoon olive oil: 110 calories.]

1. Heat the olive oil in the pan, then add the chicken and mushrooms, as well as the bell pepper and onion. Stir fry the vegetables and chicken until cooked through, about 6 minutes. Then add the rice and stir fry for another or two minutes. Season with salt and pepper, and possibly low-salt soy sauce.

1. Extra snack for when you're still hungry: 4 tablespoons of chickpeas with 1 teaspoon of soy sauce (100 calories).

9. Rice with beans: 310 calories

1. What Makes This Recipe So Healthy: Real beans are a great source of fiber and iron.

1. Ingredients: 1/2 cup cooked brown rice: 100 calories, 1/2 cup canned kidney beans, rinsed and mashed: 130 calories, 1/4 avocado, sliced: 60 calories, half small red onion, chopped: 10 calories, 1 small tomato, diced: 10 calories.

1. Serve the warm rice on a plate with the beans next to it and spoon the tomato, onion and avocado on top of the beans. Tasty!

1. Extra snack for when you're still hungry: 1 small banana (90 calories).

10. Stuffed Sweet Potato: 270 calories

1. What makes this recipe so healthy: Greek yogurt is a healthy alternative to sour cream on this potato.

1. Ingredients: 1 boiled sweet potato, thickly sliced: 100 calories, 3 slices of baked turkey meat, chopped: 130 calories, 4 tablespoons of Greek yogurt: 30 calories 1/2 shallot, chopped: 10 calories

1. Bake the sweet potato slices in the oven until done. Serve the slices on a plate, sprinkle with turkey meat and shallot, then drizzle over the yogurt. Enjoy your meal!

1. Extra snack for when you're still hungry: 5 whole wheat crackers with 1 slice of low-fat cheese (100 calories).

Finally ...

1. Healthy eating really doesn't have to be difficult. But it does take some planning.

1. I know it seems a lot easier to just grab a quick lunch from the snack bar or grab something from the candy machine. However, this is only apparent. Not only do you have to wait here until your dish is ready and possibly other customers who are waiting for you, it also costs more.

1. There is nothing easier than simply pulling a healthy, delicious lunch out of your bag at noon and eating it at work or on a short walk. Not only is this better for your health, it is also better for your wallet! It also leaves some time to relax during your lunch break, so that you can get back to it with new energy.

1. Make it a habit to prepare your breakfast and lunch the night before. With the right planning, you are already halfway there! Over time this will become a habit and you will not want anything else. Additionally, you will also notice a positive change in your energy levels after lunch, simply because you have given your body what it needs.

1. Try it out and enjoy it. I'm also curious to hear what you thought of the recipes, so let us know in the comments!