10 healthy lunches : delicious and perfect recipes for everyday life

If you are looking for an option to eat healthy, check out these healthy recipes. We propose 10 dishes, for healthy lunches, easy and quick to prepare

Eating well can be complicated with day-to-day routines. Therefore, in addition to preparing healthy breakfasts and  healthy dinners , you can prepare these healthy recipes for meal time. We propose 10 dishes, between first and second, that you can combine, for all tastes and, also, very healthy that will give you a boost at meal time. They are very tasty. Let’s do it!

1.BROCOLI WITH VEGETABLE VINAIGRETTE

Broccoli is a vegetable with many nutrients, but a low calorie intake. In addition, its fat content is almost minimal. It helps regulate blood cholesterol levels, contains vitamin A, B9, C, E, folic acid and has a high fiber content. Include it in your healthy lunches or if you are trying to lose weight. Discover more delicious recipes with broccoli . 

Preparation time: 30 minutes

Ingredients for 4 people)

• 1 large broccoli
• 200 g mackerel fillets in oil
• 1 red onion
• 2 tomatoes
• 1 carrot
• Olive oil
• 1 tablespoon apple cider vinegar
• Salt pepper
• 1 green pepper

Step by step preparation

• Step 1. Cut the broccoli into florets and wash them. Then, cook them in salted water for 3 minutes. Drain them and refresh them with cold water to stop the cooking.
• Step 2. Drain the mackerel. Clean the onion and scrape and wash the carrot. Cut both vegetables into small cubes. Wash the pepper, clean it and divide it equally. Wash the tomatoes and also cut them into small cubes.
• Step 3. Mix all the vegetables in a bowl, except for the broccoli. Water them with vinegar and 3 tablespoons of oil. Season with salt and pepper and stir for a few moments, carefully.
• Step 4. Put the bowl in the refrigerator for 30 minutes to marinate the vegetables. Then, add the broccoli and chopped mackerel. Drizzle with the vinaigrette and serve immediately.

A trick: you can replace the broccoli with cauliflower or combine them. Likewise, you can use fresh mackerel, cut it into fillets and roast them beforehand.

2. ZUCCHINI WITH PARMESAN

Zucchini is a vegetable with great benefits. It is a great source of antioxidants and provides vitamin A, E, B and C (the latter if consumed raw or lightly steamed). It is also a diuretic and has only 15 calories. This recipe, in addition to a healthy lunch, is quick and easy to prepare. 

Preparation time: 25 min

Ingredients for 4 people)

• 4 small zucchini
• 4 tablespoons grated Parmesan cheese
• 2 tablespoons olive oil
• Ground pepper
• Salt

For the olive paste:

• 100 g pitted green olives
• 12 capers
• 2 anchovy fillets in oil
• 3 tablespoons olive oil

Step by step preparation

• Step 1. Drain the olives, capers and anchovies. Pour them into the blender glass with the oil and blend everything until you obtain a homogeneous paste.
• Step 2. Remove the tips from the zucchini, wash them and cook them in salted water for 5 minutes. Then drain them and set them aside to cool. When they are cold, cut them in half widthwise and cut the pieces into not very thin longitudinal slices, without going to the end. Separate the sheets, being careful not to break them, and form fans.
• Step 3. In a refractory dish, brush with a little olive oil and put the zucchini on top, without overlapping each other. Adjust the salt point if necessary. Drizzle them with the remaining oil and sprinkle with the cheese.
• Step 4. Place the dish in the oven and gratinate the zucchini with the cheese for 2 minutes with the grill function. Take out the cheese is lightly browned.
• Step 5. Plate the zucchini on 4 flat plates and sprinkle them with a little pepper.
• Step 6. On one side, put some of the olive paste. Present the rest in a separate bowl.

3.AVOCADOS STUFFED WITH SALMON [ PERFECT FOR HEALTHY LUNCHES]

Avocado is a fruit with many properties and is perfect for preparing healthy lunches that gives you energy for the rest of the day. Although it has 23% monounsaturated fats (the healthy ones, which are almost the same as those in olive oil), it is rich in vitamin E and also contains vitamin C, A and several minerals: potassium, calcium, magnesium, phosphorus, iron, zinc and copper.

Preparation time: 30 minutes

Ingredients for 4 people)

• 4 avocados
• 250g salmon
• 1 red onion
• 2 sticks of celery
• 4 baby cucumbers
• 1 lime
• 75 g currants
• 1 lemon
• 200 g papaya
• 1 bag of lamb’s lettuce with arugula
• Vinegar, oil, salt, pepper

Step by step preparation

• Step 1. First, wash the salmon, dry it and cut it into pieces. Meanwhile, heat a frying pan with a little oil and then grill them. Reserve them.
• Step 2. Wash the celery and peel the onion. Next, chop both ingredients into small pieces. Also wash the cucumbers (remove the skin if you don’t like it) and cut a few slices to decorate. Split the rest. Remove the papaya skin and seeds and cut the fruit into cubes.
• Step 3. Cut the avocados in half and remove the pit. Try to extract the pulp without breaking it and sprinkle with the lemon juice, previously squeezed. 
• Part 4. Cut the salmon into small cubes and fill the avocados with them and the rest of the chopped vegetables. Finally, decorate with the cucumber slices.
• Step 5. To prepare the dressing, mix 35 ml of oil, a little salt and pepper, 10 ml of vinegar and the lime juice.
• Step 6. Serve the lamb’s lettuce and arugula in a bowl and mix them with the currants and papaya.
• Step 7. Finally, serve the salad as a base for the avocados and drizzle everything with the dressing. 

If you care about healthy lunches, Artichokes are a vegetable that will help you lose weight and also purify the body and prevent fluid retention. Likewise, they are rich in fiber, minerals and trace elements; hepatoprotective, antioxidants, intestinal stimulants.

Preparation time: 30 minutes

Ingredients for 4 people)

• 100 g of mixed salads
• 2 stalks of celery
• 2 artichokes
• 1 apple
• 1 lemon
• 100 g mushrooms (fresh if in season or frozen)
• 1 fennel bulb
• 10 g dried mushrooms
• Olive oil, salt and vinegar

Step by step preparation

• Step 1. If the mushrooms are fresh, wash and dry them. Frozen ones, defrost them previously. In a frying pan, add a couple of teaspoons of oil and the mushrooms and sauté them until they have lost excess water. Pour them into the blender glass and add 50 ml of oil. Beat the mixture until smooth. 
• Step 2. Clean the celery by removing the strands, wash it and cut it into slices. Do the same with artichokes: remove the stem, as well as the tough leaves and tips. Cut them in half, remove the central fluff and wash them. Next, cut them into julienne strips and sprinkle them with lemon.
• Step 3. Remove the skin and core from the apple and cut it into slices. Remove the outer layer of the fennel, wash it and cut it into julienne strips. Wash salads and dry them. Next, chop the mushrooms into very small pieces. 
• Step 4. Arrange the salads, artichokes, celery, fennel and apple on plates. Season with salt, vinegar and mushroom oil, and decorate with dried mushrooms.

A trick: if you skip the apple slices, you will achieve a contrast of textures in the salad.

5. CARROT CREAM

Although a little more caloric, due to its fat content in the recipe, this healthy proposal for healthy lunches is delicious and, as it contains carrot and orange, it will provide you with a high content of vitamins A, E and C, as well as a high content of fiber, couldn’t be better for healthy lunches.

Preparation time: 20 minutes

Ingredients for 4 people)

• 1/2 kg of carrots
• 1 onion
• 2 oranges
• 60g butter
• 1 tablespoon of flour
• 400 ml chicken broth
• 100 ml liquid cream
• 50 g grated parmesan cheese
• 20 g pine nuts
• Salt
• Pepper

Step by step preparation

• Step 1. Clean the onion and carrots, and chop them separately. Sauté the onion in the butter (you can substitute it with olive oil) for 2 min. Add the carrot, sprinkle with flour, pour in the broth, season with salt and pepper and cook for 10 minutes.
• Step 2. Chop the pine nuts and mix them with the cheese. Make the cheese crisps by melting 4 tablespoons of the mixture in a frying pan. Make 8 crisps.
• Step 3 . In the blender glass, add the vegetables with the broth, the orange juice and the cream. Blend well and adjust the salt.
• Step 4. Divide the cream into 4 bowls and serve it decorated with the crunchy cheese and pine nuts.

A tip: if you want it to be healthier, don’t accompany it with the crunchy cheese and pine nuts. And reduce the amount of cheese and liquid cream by half.

6. SEAFOOD SALAD BASKETS

Mussels are a delicious seafood and have a high content of vitamin A, B vitamins, vitamin C, D, E and K. They also have anti-inflammatory properties due to the high content of omega-3 fatty acids. For their part, shrimp are rich in vitamins B3, B12, D, E and K, and have a high protein and mineral content, such as iodine.  perfect for healthy lunches.

Preparation time: 45 minutes

Ingredients (for 12 units)

• 12 empanadilla wafers,
• 12 mussels
• and 12 shrimp
• cooked and peeled
• 12 tomatoes
• 12 surimis
• salad leaves,
• Oil and salt

Step by step preparation

• Step 1. Place 12 individual flanettes face down and, on top of each of them, place a wafer. Press to shape them. Preheat the oven to 180°C, put the wafers in and cook for 15 min. Take them out of the oven, wait for them to cool and unmold the baskets.
• Step 2. Wash and dry the salad leaves. Put them in a bowl, include the washed and quartered tomatoes, the mussels, the shrimp tails and the chopped crab sticks.
• Step 3. Dress with oil, season and stir; Divide the salad into the baskets and serve them immediately so that they do not become soft.

A tip: if you want this lunch to be even healthier, serve the salad without the baskets, in a bowl. 

7.CHICKEN SKEWERS WITH PUMPKIN

If you are looking for recipes with pumpkin for healthy lunches, those that include chicken are perfect, since this meat is low in fat and calories, and almost serves as a brunch due to its ingredients. It’s almost a complete menu.

Preparation time: 45 minutes

Ingredients for 4 people)

• 2 chicken breasts
• 800 g pumpkin
• 80 g of arugula
• Juice of 1 lemon
• Olive oil
• Salt and pepper

Step by step preparation

• Step 1. Remove any remaining fat and bones from the breasts. Then, wash them, dry them and cut them into cubes. Sprinkle with pepper and drizzle with lemon juice. Set them aside to marinate for 30 minutes.
• Step 2. Preheat the oven to 200?°C. Remove the skin and seeds from the pumpkin, clean it and cut it into small cubes. Season with salt and pepper and put them in an oven-safe dish lined with parchment paper. Spray them with a drizzle of oil and put them in the oven for 20 minutes.
• Step 3. Drain the chicken tacos and thread them onto wooden skewers dipped in water so that they skewer well. On a greased griddle, roast them with a few drops of oil for 8 minutes. Turn them over so they brown on all sides.
• Step 4. Wash and dry the arugula. Distribute it on plates, add the pumpkin, arrange the skewers on top and serve.

A trick: If you add a splash of soy sauce to the lemon juice with which you marinate the meat, it will be juicier.

8.MARINATED BEEF SKEWERS FOR HEALTHY LUNCHES

Beef is a lean meat with great nutritional power. It offers a high content of quality proteins and low fat content. Likewise, it contains minerals such as iron, potassium, magnesium, calcium and zinc. Grilled or in any recipe, it is one of the best healthy lunches. 

Preparation time: 70 minutes

Ingredients for 4 people)

• 600 g beef tenderloin
• ½ red pepper
• 1 green pepper
• 1 red onion
• 12 mushrooms

For the marinade:

• 1 clove of peeled garlic
• 1 teaspoon oregano
• A few rosemary leaves
• 1 teaspoon sweet paprika, 3 tablespoons olive oil
• Salt pepper

Step by step preparation

• Step 1. Wash and dry the sirloin, then cut it into large cubes. Take a deep dish and pour the ingredients for the marinade. Also include the sirloin cubes, cover with plastic wrap and let marinate in the refrigerator for at least 1 hour.
• Step 2. Clean, wash and cut all the vegetables into the same size as the meat cubes. 
• Step 3. Assemble the skewers, alternating all the ingredients.
• Step 4 . On a very hot griddle, cook the skewers on each side for 3 or 4 minutes.
• Step 5. It can be served accompanied by a few spoonfuls of boiled brown rice or with a light salad . 

A trick:  if you like your vegetables more cooked, sauté them for 3 minutes before threading them onto the skewers.

9.RABBIT WITH IBIZAN SALAD [HEALTHY LUNCHES]

Rabbit is a white meat highly appreciated in the kitchen due to its high protein content, and sometimes somewhat forgotten, which barely contains fat and does not have carbohydrates. Therefore, any recipe with rabbit can be part of your healthy lunches and will satisfy you.

Preparation time: 30 min

Ingredients for 4 people)

• 1 rabbit cut into quarters
• 4 cloves of garlic
• White wine, 3 tomatoes
• 4 slices of stale bread
• 150 g cherry tomatoes
• 2 chives, ½ fuet, rosemary
• 50 g green and black olives, pepper, thyme
• Olive oil, vinegar, salt

Step by step preparation

• Step 1. Clean the garlic, reserve two and crush the rest in a mortar. Add 2 tablespoons of oil, 100 ml of wine and some washed thyme and rosemary leaves and mix well.
• Step 2. Clean the rabbit, wash it and season it with salt. Put it in the previous mixture and let it marinate for 15 minutes.
• Step 3. Preheat the oven to 200ºC and put the macerated advice on a tray. Roast for 25 or 30 minutes
• Step 4 . Cut the bread into cubes. Lacquer the tomatoes and grate them. Mix the bread with the tomato. Wash and cut the cherry into wedges. Cut the fuet into slices.
• Step 5. Take the two garlic that you had reserved, remove the germ and chop them. Clean, wash and chop the chives.
• Step 6. Mix everything with the drained and halved olives and season with oil, vinegar and salt. Finally, serve with the rabbit.

A trick: enhance the flavor of the rabbit by washing it with a little wine vinegar. You will notice a difference!

10. SEA BREAM IN SALT WITH TOMATO SALAD

Sea bream is a fish that provides little fat and a large amount of nutrients for healthy lunches. It has a high contribution of proteins, calcium and phosphorus. It is rich in omega-3 fatty acids, helping to reduce blood cholesterol levels, and stands out for its vitamin content. 

Preparation time: 1 hour

Ingredients for 4 people)

• 2 whole sea bream with the scales (800 g)
• 2 kg of coarse sea salt
• 100 g cherry tomatoes of various colors
• 2 sprigs of parsley
• 1 lemon
• 50 g roasted red pepper
• 200 g mixed salad leaves
• 10 pink peppercorns
• 100 ml olive oil
• Salt

Step by step preparation

• Step 1. Preheat the oven to 225°C. Wash the bream without scaling and dry them with kitchen paper. Take a refractory dish and add half of the sea salt. Put the sea bream on top and cover it with the remaining salt. On the layer of salt, pour a little water and press it lightly with the palm of your hands so that it is compact.
• Step 2 . Put the tray in the oven for 25 minutes. Take it out and let it rest for 3 minutes.
• Step 3 . While the sea bream is cooking, proceed to wash the tomatoes. Cut them in half. Wash the pepper, remove the seeds, if any, and cut it into strips. Reserve it in a bowl, where you will also add the washed and dried salad leaves, and the tomatoes. Stir the mixture and distribute the salad on plates.
• Step 4. Crush some pink pepper. Wash the parsley and chop it. Take the lemon, wash it, dry it, grate the skin and squeeze it. In a bowl, add the pepper, parsley, 2 tablespoons of lemon juice and the zest. Add olive oil, season to taste and stir the mixture.
• Step 5. Break the salt crust with a fork and remove it carefully. Remove the skin and bones from the sea bream, remove the fillets whole and serve them on the salad, drizzled with the dressing.