Perfect for lunches! Lunch is actually a super important meal. When you eat the right kind of food at lunch, it’ll help you stay full and alert throughout the afternoon. You won’t be as tempted to snack, and you’ll feel more energized. But healthy lunch can sometimes be a little hard to plan for and figure out. So, there are some healthy lunch ideas you can follow :
1. Peas Pulao with Carrot Raita
Half cup of peas pulao served with 111.4 gm of carrot raita is a great alternative to plain boiled rice and accompaniment for any main course, be it vegetarian or meat – based. Peas pulao is a quick, filling, flavourful rice dish that is nutritious as well as takes care of your carb cravings.
Raita is prepared using curd, which is high in protein and low in unhealthy fats. It makes for a perfect aid for digestion and weight loss.
Peas pulao consists of approximately 168 calories and carrot raita includes approximately 76 calories.
Moong dal khichdi
One plate of moong dal khichdi is a very healthy combination of green moong dal and rice. It is a complete meal in itself. This recipe is also gluten free. This is one of the most nutritious rice recipes, which is easy in preparation and tastes great. One plate moong dal khichdi consists of approximately 176 calories and 5.9 gm protein.
2. Bulger Wheat and Shrimp Salad
Bulgur wheat is packed with vitamins, minerals and fiber. Fiber rich foods like bulger may reduce chronic disease risk, promote weight loss and improve digestion and gut health. Shrimp help to improve bones, brain and immune system.
A coarsely ground wheat grain, bulgur has already been parboiled, so it’s quick to prepare and makes an ideal pantry standby to use in salads, as well as in hot dishes. This salad is full of goodness and is very attractive to the eye.
3. Lemon Rice
Lemon rice is a delicious dish you can easily put together when in a hurry. You can also make it with leftover rice. The ascorbic acid in lemon juice helps in absorption of iron from the food.
One plate of lemon rice consists of approximately 249 calories. Don’t forget to add some greens and protein to it.
4. Rice, Sambhar and Curd
2 cups of rice and 1 cup of sambhar and curd is an easy, quick and simple dish to make. It is a very healthy and nutritious lunch. Rice is a good source of magnesium and potassium, which helps reduce stomach cramps and pain. Curd is a good source of protein. It is also a good antioxidant and has high contents of calcium. Sambhar not only has vegetables but also has dal which is essential for the body. It is lightly spiced which is good for health and taste.
This entire meal consists of approximately 300 – 500 calories. Ensure that you control the rice portion to less than 60 gm and add some vegetables on the side.
5. Fruity Pasta Salad
Pineapple and pear give this salad a sweet accent, while balsamic vinegar adds a delightful piquancy. With lean ham, cheese, fruit and vegetables all adding their own nutrients to balance the pasta, the result is a marvellous dish. With vitamins and antioxidants all packed into a single fruit, it is healthy and delicious inclusion in a salad.
6. Methi Paratha with Onion Chutney
2 – 3 methi parathas along with onion chutney, is a neat little package, which is healthy, yummy and delicious. Methi leaves are low in calorie, powerful antioxidant and cures mouth ulcers. It is improving glucose and insulin responses, hence good for diabetics. Rich in vitamin K which is good for bone metabolism.
1 paratha includes approximately 170 – 200 calories. Ensure that it is cooked with little to no oil.
7. Hot and Spicy Black Bean Dip
It is fat – free and an excellent source of fibre. The fiber, potassium, folate, vitamin B6 and phytonutrient content of black bean. This fiber helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease. The dip can also be spooned onto plates and served as a light lunch, accompanied by warm whole wheat pita bread.
8. Red Kidney Beans
Red kidney beans or Rajma chawal is the most famous delicacy and it makes up for a good percentage of your daily dietary fiber requirements (40%). It has a low glycemic index, which fulfils the satiety levels and keeps you fuller for longer. It also helps in regulating blood sugar and an excellent legume that helps in stabilizing blood glucose levels as it is a good source of soluble fibre.
1 cup of 100 gm of rajma chawal consist of approximately 110 – 115 calories.
9. Lentil-Tomato Stew with Browned Onions
Lentils are low in calories, rich in iron and folate and an excellent source of protein. They pack health promoting polyphenols and may reduce several heart disease risk factors.
This hearty vegetarian main course is rich in dietary fibre and also offers more than 300 percent of the daily recommended intake for beta – carotene.
10. Chicken and Pasta Salad
This dish is loaded with chicken, veggies and packed with flavour.
Pasta bows taste deliciously different when combined with an exotic dressing of fish sauce, fresh red chili and rice vinegar in a moist chicken salad. Fresh crunchy vegetables complete this well – balanced main course dish.
11. Sesame Pork and Noodle Salad
With its typical Chinese flavour’s ginger, sesame, soy sauce and rice vinegar’s this salad makes a delectable dish for either lunch or dinner. It is particularly nutritious as most of the vegetables are raw.
12. Squash and Chickpea Stew
The orange colour of squash signals beta carotene, a plant pigment that’s a potent disease – fighter. And this is a meatless stew, so the total fat content is minimal. Like all good stews, this is a fine make ahead recipe.
Chickpeas is a rich source of vitamins, minerals and fiber. It is high in protein also.
13. Millet with Spinach and Pine Nuts
Millet supports healthy and regular digestion. It is also rich in catechins such as quercetin which boost liver and kidney function. Spinach is also good an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2.
Bright green spinach and orange apricots add rich colour and flavour to this healthy, easy to make grain and vegetable dish.
14. Fried Rice with Tofu and Vegetables
This easy tofu fried rice is a healthy and delicious. It is bursting with flavour and loaded with vegetables. Plus, it satisfies a take out craving without too many calories or sodium.
Tofu is a rich source of fiber, iron and calcium. It also contains much less saturated fat than many animal protein sources. It’s low in calories and happens to be cholesterol – free, gluten – free.
15. Chapati, Steamed Chicken Curry and Mixed Vegetables Salad
2 chapatis and I cup of steamed chicken curry and mixed vegetable salad is a very filling and sumptuous meal option. Steaming allows you to cook chicken without using oil, which eliminates the need to add excess calories and fat. Chicken is lean, cost effective source of protein that has a place in any healthy diet.
Salad greens contain Vitamin A, Vitamin C, beta – carotene, calcium, folate, fiber and phytonutrients. Leafy vegetables are a good choice for a healthful diet.
This entire meal consists of approximately 300 – 400 calories.
16. French Tuna and Bell Pepper Salad
This colourful salad is full of varied flavours and textures. Chunks of tuna, wedges of potato, crisp beans and tangy tomatoes make for a quick and easy meal. Serve with crusty whole wheat baguettes.
Tuna is an excellent source of selenium, vitamin B3, vitamin B12, vitamin B6 and protein. It is very good source of phosphorus as well as a good source of vitamin B1, vitamin B2, choline, vitamin D and the minerals potassium, iodine and magnesium. Bell peppers also contain a healthy dose of fiber, folate and iron.
17. Avocada Toast
Avocado toast is standard healthy lunch fare, but for good reason: it’s a genius way to eat an easy, filing meal! One of trendiest ways to eat avocado is on toast. It’s perfect actually. You take a healthy, whole grain carbohydrate, spread it with healthy fats, then sprinkle it with spices. It contains a huge number of useful nutrients and antioxidants. A single avocado contains 322 calories and 29 gm of fat.
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