If you are tired of buying lunch or are often confused moment If you want to choose, you can try to make your own lunch from home. Food menu afternoon can be adjusted according to your preferences, and also suitable for your health.
Bringing lunch from home has its advantages. In addition to saving money, planning a lunch menu and making it yourself at home can also maintain the nutritional intake we get from food.
Various Recommended Healthy Lunch Menu
Maintaining good nutrition and nutrition is important to keep your body healthy. When cooking yourself, you can adjust the type and amount of seasoning that is added to the food. This is very important, especially for those of you who have allergies to certain foods or are on a diet program, such as 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 that you can practice:
Vegetable Soup Recipe Ingredients:
- 1 liter of water, bring to a boil
- 1 medium size onion, sliced
- 2 carrots, chopped
- 3 stalks of celery, sliced
- 400 grams of chopped tomatoes
- 80 grams of chickpeas
- 1½ tbsp tomato paste
- 80 grams of peas
- 50 grams of macaroni
- Leek
- Salt and pepper to taste
- tbsp vegetable oil
How to make:
- Heat the oil in a large saucepan. Add the onions, carrots, scallions, and celery. Saute until sizzling. Reduce the heat of the stove then cover and let it simmer for five minutes.
- Add tomatoes, water, tomato paste, chickpeas, and frozen peas.
- Add macaroni, salt and pepper. Cook for 15 minutes or until pasta is cooked through.
Vegetable soup is very fulfilling the requirements of a healthy diet, because many types of vegetables in one meal. Each serving contains 78 kcal with low fat content, which is about 1.9 grams. In addition, this menu is also suitable for vegetarians.
RLemon Chicken recipe Ingredients:
- 2 boneless and skinless chicken breasts
- 1 small onion, sliced
- 1 cup broth
- lemon, grate the skin and squeeze the juice
- 6 mushrooms, sliced
- 1 tbsp sliced celery
- Salt, black pepper and dill to taste
- 1 tbsp olive oil
How to make:
- Fry the chicken until golden brown, set aside.
- Saute onions and mushrooms, add broth. Reduce heat then add fennel.
- Add the grated lemon zest, celery, lemon juice, and black pepper. Simmer until the water reduces by half.
- Put the chicken in the pot. Cook for 15-20 minutes until the chicken is cooked.
This menu is one of the high protein food menus but still not excessive fat content. With 39.8 grams of protein in one serving, you can get 292 kcal of energy with only 9.7 grams of fat content.
Curry Egg Sandwich Recipe Ingredients:
- 2 hard-boiled eggs, chopped
- 2 tbsp yogurt
- 2 tbsp chopped red bell pepper
- tsp curry powder
- 2 slices whole wheat bread, toasted
- cup fresh spinach
- Salt and pepper to taste
How to make:
- Combine eggs, yogurt, paprika, curry powder, salt, and pepper in a small bowl, stirring until smooth.
- Arrange wholemeal bread, spinach, and egg mixture. Sandwiches are ready to be served.
Natural curry spices can add antioxidant compounds to the main ingredient of this menu. With just one cup of curry egg sandwich, you'll get 410 calories of energy.
A nutritionist says that bringing lunch from home puts you in complete control of what goes into your 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.
