Healthy lunch: tips to enjoy the meal and 10 nutritious recipes

Lunch is a very important meal, as it gives us energy to function in the afternoon and early evening. See tips to make the most of this moment and recipes to prepare a healthy and delicious lunch.

5 tips for having a healthy lunch

Of course, it’s important to eat nutrient-dense foods for a healthy lunch, but what else can you do to make the most of this meal? Check out.

1. Eat a plate of salad before

Leaves and vegetables are rich in fiber that increases the feeling of satiety, making you eat smaller portions of other items, such as rice and beans. Fibers contribute to the proper functioning of the intestine and are also allies of cardiovascular health.

2. Assemble a colorful plate

Have you ever heard the expression “eat with your eyes”? We humans are extremely visual beings, and the more colorful the plate of food, the more enjoyable the meal becomes. In general, an interesting tip is to always add a protein, a vegetable and a carbohydrate, paying attention to the amounts and the variety of colors. Leave that yellow plate of noodles and fries aside, okay?

3. Avoid drinking liquids with food

Sodas, juices and even water can impair the absorption of nutrients from food. If you’re used to drinking that juice with your lunch, try to reduce the amount gradually until you can cut it down completely. The liquid can serve as a dessert, but its consumption immediately after the meal is not recommended.

4. Choose fruits at dessert time

Fruit is dessert yes! Try opting for a fruit instead of eating that little chocolate. It is irresistible, but consuming it right after lunch greatly increases the amount of calories ingested at once, hindering digestion. When choosing fruit, pay attention to its energy value, as many fruits are also high in calories. Here’s a list of low-calorie fruits.

5. Keep your cell phone well away

The ideal is to eat without distractions, such as cell phones and television. When the attention of the meal is divided with something else, the tendency is for you to eat more and not make the most of your plate of food, failing to pay attention to textures and flavors. Eat consciously and with full attention to that special moment that is sometimes trivialized.

Healthy eating goes beyond what we eat, so it’s important to be aware of the environment in which meals take place, the distractions and the importance you give to the act of eating and nourishing your body.

10 recipes for a healthy lunch

Now, how about checking out great recipes to prepare a delicious and super nutritious lunch?

Chicken Stroganoff Fit: This stroganoff is so yummy it doesn’t even look fit! The secret that makes the dish healthier is to add hot water and corn: these two ingredients will bring more creaminess to your stroganoff. Serve with brown rice, it’s delicious!

Chicken with vegetables: remember the colorful dish tip? This recipe is a great example of that. Prepare a braised chicken with carrots, green beans, peppers and corn: it is a light and very tasty option.

Stuffed peppers: vapt-vupt recipe for that day when you’re in a hurry and need to prepare a quick lunch. One suggestion is to stuff the peppers with a lean meat, such as ground duckling. Prepare a salad to accompany.

Chicken curry with quinoa: this is a functional dish that will favor the burning of fat in the abdominal region. Curry is a combination of various ingredients and spices that boost metabolism, while quinoa is rich in protein and fiber. Super complete lunch!

Zucchini Noodles: Who doesn’t love a juicy spaghetti? For a low-calorie lunch, you can make this zucchini noodles, which are lighter and immensely healthier. See also how to make a natural tomato sauce full of flavor.

Eggplant Lasagna: This lasagna is low carb, that is, it has a low glycemic index. In addition to being wonderful, the recipe is economical and yields a lot, perfect to prepare that Sunday lunch for the whole family. Get ready to receive lots of compliments!

Spinach ricotta gnocchi: another alternative to the much-loved pasta. Gnocchi without flour, but extremely tasty! The ingredients list is very simple and the recipe difficulty level is low: no excuses for those who are new to the kitchen.

Low carb Caesar salad: Not every salad is healthy and the traditional Caesar is an example of that. In the low carb version, this salad is lighter, but does not lose flavor. The suggestion is to use iceberg lettuce, as it is crunchier, fulfilling the role of croutons in the traditional recipe.

Roasted Tilapia: Tilapia is a very easy fish to find and is also very healthy. Its preparation is simple and does not require a lot of time in the oven, which makes it the ideal fish for that quick and easy lunch. It’s a colorful and healthy dish!

Sugar-free pavé: it’s dessert time! You can eat a sweetie healthy and without adding sugar, just make the right substitutions and rock dessert. The video teaches how to make the complete pavé, from the cookies to the cream. Too delicious!

Did you see how it is possible to nourish the body and mind with a healthy lunch, but without leaving the taste aside? See also this list of low carb recipes for lighter and more functional meals.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.