When meals are taken at the same time, the mind is tuned in advance to a pleasant process, the stomach increases the production of digestive juices. Saturation of the body with vitamins and microelements without overeating ensures high performance and effective brain activity. A healthy, tasty and nutritious lunch.
Features of a healthy lunch on proper nutrition
Balance, high-quality fresh products. The classic balance of proteins, fats and carbohydrates provides for a ratio of 30, 20 and 50%.
Regular inclusion in the menu of low-calorie poultry, rabbit, veal, good fish.
Optimal content of carbohydrate components, whole grain cereals.
Moderate consumption of healthy types of bread – “live”, rye, yeast-free, on natural sourdough, grain or from wholemeal flour.
Minimal heat treatment. Cooking dishes by steaming, stewing, and frying without oil.
High content of vitamins, macro and microelements due to the use of seeds, pumpkin seeds, dried fruits, turmeric, and coriander.
The obligatory presence of salads from green vegetables, seafood, seasoned with olive or camelina oil.
Light fruit and yogurt desserts.
(1) – “Home cooking is associated with numerous health benefits, including a reduced risk of type 2 diabetes mellitus and other chronic diseases. People who cook at home eat higher quality food, consume less calories, spend less money on food, and have less weight gain over time than those who dine out and eat prepared foods on a regular basis”.
#1. Chicken soup with spinach and egg. A healthy, tasty and nutritious lunch.
Aromatic and rich chicken soup with spinach and tender pieces of egg – an ideal choice for a hearty lunch. Balanced taste of broth, juicy chicken and fresh spinach.
Caloric value: 327 kcal
Ingredients for 2 servings:
Boiled chicken 8.82oz
Cooked potatoes 5.29oz
Eggs 2 pcs.
Green onions 2 tablespoons
Vegetable broth 2 cups
Spinach 3.53oz
Instructions:
Cooking time 25 minutes
Boil the kettle. Wash the eggs at room temperature and put them in a bowl. Pour boiling water over the eggs and put them on high heat.
Pour 2 cups of vegetable broth into a small saucepan and put it on high heat. Add cooked potatoes, spinach (without liquid), salt and pepper to vegetable broth in a small saucepan. Stir and cover. Leave for 5 minutes.
Reduce heat to low.
Add boiled chicken to the other ingredients. Stir and cover. Leave for 5 minutes.
When 7 minutes for eggs have passed, remove from heat and drain water. Fill with cold water and leave for 2 minutes.
Peel eggs and cut into large pieces.
When 5 minutes for the soup have passed, remove from the heat. Wash and chop green onions.
Add cooked eggs and onions to the soup, stir and pour into bowls. Enjoy!
#2. Meatball and micro pasta soup. A healthy, tasty and nutritious lunch.
A rich soup with tender meatballs, micro pasta and aromatic vegetables is the perfect combination of taste and nutrition. Cooked in vegetable broth with the addition of fresh green and dried tomatoes with paprika, this soup will be a great treat for lunch or dinner.
Caloric content: 342 kcal
Ingredients for 2 servings:
Micro pasta 3.53oz
Carrots 1 pc
Fresh herbs 2 teaspoons
Dried tomatoes with paprika 1 teaspoon
Vegetable broth 2 cups
Minced chicken 7.0oz
Green peas with corn 3.53oz
Instructions:
Cooking time 30 minutes
Heat a saucepan with vegetable oil over high heat. Cut the carrots into quarters and add to the pan, stirring for 30 seconds. Add the vegetable broth. Stir, cover and let it boil (4 minutes). Form 8 meatballs from the minced chicken.
Reduce the heat to medium, add the micro pasta and meatballs to the pan. Stir, cover. Add the green peas with corn, sun-dried tomatoes with paprika, fresh herbs, salt and pepper. Stir and remove from the heat. Ladle the soup into bowls and enjoy the amazing combination of flavors and aromas.
#3.Potato croquettes with brussels sprouts. A healthy, tasty and nutritious lunch.
Small and delicious potato croquettes that can be served as a side dish or as a main course.
Ingredients for 2 servings:
Caloric content: 232 kcal
Potatoes 14.2oz
Brussels sprouts 7.0oz
Garlic 4 cloves
Small onions 2 pcs
Red chili 1 pc
Salt to taste
Pepper to taste
Vegetable oil 3 tablespoons
Instructions:
Cooking time 40 minutes
Peel the potatoes. Then cut them into pieces and place them in a pan with cold water over medium-high heat. Leave the potatoes to boil for 20 minutes.
Add fresh or defrosted Brussels sprouts to the pan with the potatoes and cook for another 3 minutes.
Drain the vegetables and let them cool. When the vegetables are cool enough to touch, grate the potatoes and finely chop the Brussels sprouts so that there are no large pieces left. Add both the potatoes and the chopped Brussels sprouts to a large mixing bowl.
Heat 1 tablespoon of the vegetable oil in a frying pan. Then chop the onion and add it to the pan. Saute for about 5-8 minutes until soft. Meanwhile, peel and mince the garlic and finely chop the red chili, discarding the seeds. Add all of this to the pan and saute for another 2 minutes.
Preheat the oven to 356°F and line a large baking sheet with parchment paper.
Transfer the fried onion mixture to a large mixing bowl along with the potatoes and Brussels sprouts and season with salt and pepper.
Take a small amount of the mixture and shape it into a small cylinder, then place it on the baking sheet. Repeat with the remaining mixture until you have used up all of it. You should have about 14 croquettes.
Lightly brush the croquettes with olive oil, then bake them in the oven for 30 minutes, or until golden brown. Flip them halfway through the cooking time if you want them crispy (this is optional, but it helps!). Remove from the oven and transfer to a serving plate.
#4. Chickpea and spaghetti squash soup. A healthy, tasty and nutritious lunch.
A hearty soup with an unusual ingredient – spaghetti squash as a healthy replacement for regular noodles!
Ingredients for 4 servings:
Caloric content: 305 kcal
Spaghetti Squash 1/2
Butter 2 tsp
Onion, diced 1
Celery, diced 4 stalks
Carrots, diced 2
Garlic cloves, minced 6
Ginger, minced 1/2 tsp
Red pepper 1/2
Vegetable broth 6 cups
Wakame seaweed, chopped 1.76 oz
Fresh thyme 2 sprigs
Fresh sage 1 sprig (chopped)
Fresh parsley 2 sprigs (chopped)
Canned chickpeas 14.2 oz
Salt and pepper to taste
Kale 1 bunch (chopped)
Instructions:
Cooking time 30 minutes
Grease half of the spaghetti squash with 1 tsp oil and Place skin side up on a baking sheet. Bake for 30 minutes (until flesh flakes easily with a fork). When done, form the squash into “noodles.” Set aside.
Heat remaining oil in a large soup pot. Saute onion, celery, and carrot until onion is translucent. Add garlic, ginger, and red pepper. Saute for 2 minutes. Add vegetable broth and wakame. Bring to a simmer. Simmer for 20 minutes.
Add thyme, sage, parsley, and chickpeas. Cook for 5 minutes.
Season with salt and pepper. Add cabbage and spaghetti squash; cook until cabbage is slightly wilted, less than 5 minutes. Turn on seasonings of your choice, if desired, and serve.
#5. Spicy cutlets. A healthy, tasty and nutritious lunch.
An impressive plant-based snack that everyone will love! Delicious served cold on toast with tomato and avocado slices.
Ingredients for 4 servings:
Caloric content: 378 kcal
marinated artichokes 2 cups
green onions 2 pcs, chopped
chopped parsley 2 tbsp
vegan mayo ¼ cup
Dijon mustard 2 tsp
bread crumbs ¼ cup
salt and pepper to taste
oil for frying
Instructions:
Cooking time 15 minutes
Finely chop the artichoke and mix with the remaining ingredients.
Form the mixture into patties and coat in breadcrumbs.
Fry for 2-3 minutes on each side or until golden brown. Place on paper towels to absorb excess oil. Serve with lemon wedges. Bon appétit!
It is important to consider food combinations. Food is digested according to special algorithms that differ in parameters:
type of digestive enzymes;
nature and time of digestion;
digestion zone in the gastrointestinal tract.
(1) – US National Library of Medicine; Home Meal Preparation: A Powerful Medical Intervention; Laura Klein, Kimberly Parks; 2020 Mar 1.
Elena runs a private practice as a nutrition coach in the USA and many countries around the world. https://elenasunshinemagazine.com/services/
I offer:
Evaluate current meal plans and give general recommendations.
Individual consultations.
Making individual meal plans.
Recommend gradual dietary changes and consistent dietary practice.
Discuss the importance of balanced macronutrient intake.
To offer recommendations on eating behavior.
Promote the calorie recommendations set out by the U.S. Department of Agriculture, MyPlate, the Eatwell Guide in the United Kingdom, or other acceptable organizations.
