If you are tired of buying lunch or are often confused when you want to choose, you can try making your own lunch from home. Lunch menu can be adjusted to your liking, and also suitable for your health.

Bringing lunch from home has its own advantages. In addition to saving funds, planning a lunch menu and making it yourself at home can also maintain the nutritional intake we get from food.

Good luck with the following healthy lunch menus

A Variety of Healthy Lunch Menu Recommendations

Maintaining good nutrition and nutrition is important so that your body stays healthy. When cooking by yourself, you can adjust the type and content of seasonings that are put into food. This is very important especially for those of you who have allergies to certain foods or are on a diet program, for example a diet for high cholesterol, high blood pressure, heart disease, or diabetes.

If you are still confused about making a healthy lunch menu, here are some recipes you can practice:

  • Vegetable Soup Recipe
    Ingredients:

  • 1 liter of water, bring to a boil
  • 1 medium onion, sliced
  • 2 carrots, chopped
  • 3 celery sticks, sliced
  • 400 grams of chopped tomatoes
  • 80 grams of beans
  • 1½ tablespoons of tomato paste
  • 80 grams of peas
  • 50 grams of macaroni
  • Leek
  • Salt and pepper to taste
  • ½ tablespoon of vegetable oil

How to make:

  • Heat the oil in a large saucepan. Add onions, carrots, leeks, and celery. Saute until sizzling. Reduce the heat of the stove then cover and simmer for five minutes.
  • Add tomatoes, water, tomato paste, beans, and frozen peas.
  • Add the macaroni, salt and pepper. Cook for 15 minutes or until the pasta is cooked.

Vegetable soups meet the requirements of a healthy diet, because many types of vegetables in one meal. Each portion contains 78 kcal with low fat content, which is about 1.9 grams. In addition, this menu is also suitable for vegetarians.

  • Lemon Chicken Recipe
    Ingredients:

  • 2 Boneless chicken breasts and skin
  • 1 small onion, sliced
  • 1 cup of broth
  • ½ lemon, grated the skin and squeeze the water
  • 6 mushrooms, sliced
  • 1 tablespoon celery slices
  • Salt, black pepper, and fennel to taste
  • 1 tablespoon olive oil

How to make:

  • Fried chicken until golden brown, set aside.
  • Saute onions and mushrooms, add broth. Reduce the heat then add the fennel.
  • Add the lemon zest, celery, lemon juice and black pepper. Bring to a boil until the water is reduced by half.
  • Put the chicken in the pan. Cook for 15-20 minutes until the chicken is cooked.

This menu is one of the high protein food menus but still not excessive in fat content. With 39.8 grams of protein in one portion, you can get 292 kcal of energy with a fat content of only 9.7 grams.

  • Curry Egg Sandwich Recipe
    Ingredients:

  • 2 boiled eggs, chopped eggs
  • 2 tablespoons yogurt
  • 2 tablespoons chopped red bell peppers
  • ¼ teaspoon curry powder
  • 2 slices of wheat bread, toasted
  • ½ cup fresh spinach
  • Salt and pepper to taste

How to make:

  • Mix eggs, yogurt, paprika, curry powder, salt, and pepper in a small bowl, stir until smooth.
  • Arrange whole wheat bread, spinach, and egg mixture. Sandwiches ready to serve.

Natural curry seasonings can add antioxidant compounds to the main ingredients of this menu. With only a curry egg sandwich, you will get energy of 410 calories.

A nutritionist says that bringing lunch from home puts you in complete control of whatever enters the body. So, don’t hesitate to be creative with your lunch menu, or try the examples of healthy and nutritious menus above. If necessary, consult a nutritionist to find out the menu that suits your condition.

Categories: Healthy

0 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *