Lunchtime is the perfect time to recharge, relax and prepare for upcoming tasks; that’s why we find many people searching for quick and easy lunch ideas that they can prepare effortlessly and enjoy away from work pressures. In this article we offer complete, quick and nutritious meals that provide satiety and energy throughout the afternoon.
Easy lunch ideas | Fresh spring rolls
Prepare a refreshing meal rich in antioxidants and healthy fats with 6 rice papers, 1/2 cup grated carrots, 100 grams boiled rice noodles, 1/2 cup grilled or fried tofu, 1/2 sliced avocado, 1/2 cup mint and coriander leaves, 1/2 cup sliced mango.
Soak rice paper in warm water for a few seconds until soft, then place a little noodles, avocado, mango, tofu, herbs, and carrots on each paper, roll the paper tightly and serve with peanut sauce.
Mango ginger rice bowl
Brown rice is loaded with fiber, and mango is rich in vitamins that boost immunity and improve digestion. To prepare this nutritious recipe, we need 1 cup of cooked brown rice, 2 tablespoons of soy sauce, 1/2 cup of diced mango, 1 teaspoon of grated ginger, 1/2 cup of diced red pepper, and 1 teaspoon of sesame oil. Mix the rice with all the ingredients, then serve it warm or cold with a sprinkle of sesame seeds.
Egg salad sandwich
Try this recipe that combines tangy and refreshing flavours, with a mixture of fresh herbs, capers and lemon juice. Boil 3 eggs, then mash them in a bowl, add a tablespoon of healthy mayonnaise, a teaspoon of capers, and the juice of half a lemon.
Add 1 tablespoon chopped parsley, a pinch of salt and pepper, then place the mixture inside two slices of whole wheat bread and add lettuce leaves.
Healthy lentil salad
Maintain your energy throughout the day by eating a healthy lentil salad. To prepare it, we need 1 cup of boiled green or black lentils, 1/4 cup of chopped red onion, 1/2 cup of chopped cherry tomatoes, 1/2 cup of diced cucumber, 1/2 cup of chopped parsley, 1 teaspoon of ground cumin, 1/4 cup of olive oil, and 1 tablespoon of lemon juice.
Boil the lentils until they are soft but not mushy, then drain and let them cool. Mix the lentils with the cucumber, tomatoes, onions and parsley, then add the olive oil, lemon juice, cumin, salt and pepper, and mix well.
Crispy tofu nuggets
If you are looking for a healthy alternative to meat, you can prepare crispy tofu nuggets, using cubes of firm tofu, a teaspoon of paprika, half a cup of breadcrumbs, a teaspoon of dried herbs, and olive oil for baking.
Preheat the oven to 200°C, then coat the tofu cubes with the breadcrumb and spice mixture, arrange the pieces on a baking tray lined with parchment paper, bake for 20 minutes until golden.
Zucchini slices with cheese and pasta
Zucchini slices with cheese and pasta recipe is perfect for lunch, it is rich in proteins and fibers that help you feel full, prepare 2 cups of grated zucchini, 1 cup of boiled pasta, 1/2 cup of flour, 1/2 cup of grated cheese, eggs.
Preheat the oven to 180°C, then mix all the ingredients in a bowl until well combined, then pour the mixture into an oiled tray, then bake for 25 minutes until the top is golden.
READ MORE RECIPES
Easy lunch ideas | Brown rice balls with salmon
Prepare brown rice balls with salmon using 1 cup cooked brown rice, 1/2 cup chopped salmon, 2 tablespoons breadcrumbs, 1 egg.
Mix all ingredients in a bowl until combined, then shape the mixture into small balls, fry in a non-stick pan until golden brown, then serve hot with yogurt or mustard sauce.
Quinoa tuna salad
Quinoa Tuna Salad is a recipe rich in plant-based proteins, making it a filling and nutritious meal. Prepare 1 cup of cooked quinoa, 1 can of tuna in water, 1/2 cup of chopped vegetables, 2 tablespoons of lemon juice, 1 tablespoon of olive oil. Mix the quinoa with the tuna and vegetables, then add the lemon juice and olive oil, and stir well. Serve it cold or warm as desired.
Easy lunch ideas | Spicy chicken sandwich
Get a complete meal by preparing a hot cheese chicken sandwich. We need slices of toast, boiled and shredded chicken breast, half a cup of hot buffalo sauce, a tablespoon of butter, and slices of cheddar cheese.
Mix the shredded chicken with the buffalo sauce, then place the cheese slices on the bread, add the chicken mixture, cover the sandwich with another slice of bread, then brush the top with butter, toast in a hot skillet until the cheese melts and the bread becomes crispy.
Thai chicken salad
This salad contains protein and healthy fats, in addition to fiber and vitamins. To prepare it, we need 1 grilled chicken breast, sliced, 1 cup chopped lettuce, 2 tablespoons peanut sauce, 1/2 cup grated carrots, 1/4 cup roasted peanuts, and juice of half a lemon.
Place the lettuce, carrots, and chicken, then add the peanut sauce and lemon juice and mix well. Before serving, sprinkle the peanuts over the salad.
Easy lunch ideas | Pasta salad
This salad is packed with fiber and minerals, and provides protein and calcium for healthy bones. Prepare it with 250 grams of pasta, 1 cup cherry tomatoes, halved, 1/4 cup chopped fresh basil, 1/2 cup chopped black olives, 1/2 cup crumbled feta cheese, 1/4 cup chopped red pepper, 1/4 cup finely chopped red onion, 3 tablespoons olive oil, 2 tablespoons balsamic vinegar.
Boil the pasta in salted boiling water until al dente, then drain and let cool slightly. Mix the pasta with the tomatoes, olives, cheese, onions, peppers, and basil in a large bowl. In another bowl, mix the olive oil, vinegar, salt, and pepper. Pour the mixture over the salad, mix well, and serve cold.
Chicken with broccoli
Prepare this delicious chicken and broccoli recipe using 2 chicken breasts cut into cubes, 2 cups chopped broccoli, 1 teaspoon grated ginger, 2 tablespoons vegetable oil, 3 cloves minced garlic, 2 teaspoons honey or brown sugar, 3 tablespoons soy sauce, 1 teaspoon cornstarch dissolved in 2 tablespoons water, ¼ cup water, a pinch of black pepper.
Heat the oil over medium heat, then add the chicken cubes and stir until golden, add the garlic and ginger and stir for a minute, then add the broccoli and water to the pan, cover and let cook for 3 minutes.
Add soy sauce, honey, and black pepper, then pour in the cornstarch mixture and stir until the sauce thickens. Serve hot with white rice.
With these quick and easy lunch ideas you can prepare delicious dishes without spending long hours in the kitchen, try them now and enjoy healthy and delicious recipes at the same time.
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