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Healthy Lunch Menu Recipe

If you are bored with the lunch menu that's all. Or often confused when trying to choose which foods, bring lunch from home might be the solution. Bringing lunch from home has its own advantages. You do not need to worry whether food purchased outside is clean or not. Also, bringing lunch from home also makes it easy for you to maintain the intake of nutrients and vitamins contained in food. Especially for those of you who have allergies to certain foods, are undergoing a weight loss or diet program, or suffer from high cholesterol, high blood pressure, heart disease, or diabetes. Bringing stock can save you money, even if it is not done every day. Some of these things can be used as a guide in determining the lunch menu:

  • Eggs are never wrong. Eggs are full of amino acids, proteins, antioxidants, and choline which are good for brain health.
  • Avoid meat consumption at least once or twice a week.
  • You can reheat leftovers overnight or process them into new snacks.
  • If you are confused about making a lunch menu, here are some lunch menu recipes that you can practice.

Healthy Lunch Menu Recipe

Vegetable Soup


1 liter of water, bring to a boil
1 medium onion, sliced
2 carrots, chopped
3 celery sticks, sliced
400 grams of chopped tomatoes
80 grams of beans
1½ tablespoons of tomato paste
80 grams of peas
50 grams of macaroni
Salt and pepper to taste
½ tablespoon of vegetable oil

How to make:

  1. Heat the oil in a large saucepan. Add onions, carrots, leeks, and celery. Saute until sizzling. Reduce the heat of the stove, cover, and ground with low heat for five minutes.
  2. Add tomatoes, water, tomato paste, beans, and frozen peas.
  3. Add the macaroni, salt, and pepper. Cook for 15 minutes or until the pasta is cooked.

Vegetable soups meet the requirements of a healthy diet because of many types of vegetables in one meal. Each portion of this menu also produces an energy source of 78 kcal with a low-fat content of around 1.9 grams. Vegetarians can also make it and stay strong all day.

Lemon Chicken


2 Boneless chicken breasts and skin
1 onion, sliced
1 cup of broth
½ lemon grated the skin and squeeze the water
6 mushrooms, sliced
1 tablespoon celery slices
Salt, black pepper, and fennel to taste
1 tablespoon olive oil

How to make:

  1. Fried chicken until brown, set aside.
  2. Saute onions and mushrooms, add broth. Reduce the heat then add the fennel.
  3. Add the lemon zest, celery, lemon juice, and black pepper. Bring to a boil until the water is reduced by half.
  4. Put the chicken in the pan. Cook for 15-20 minutes until the chicken is cooked.

This menu is a menu that is rich in protein but still does not exaggerate its fat content, or aka medium fat content. With 39.8 grams of protein in one menu, you can get 292 kcal of energy with only 9.7 grams of fat content.

Curry Egg Sandwich

2 boiled eggs, chopped eggs
2 tablespoons yogurt
2 tablespoons chopped red bell peppers
¼ teaspoon curry powder
2 slices of whole wheat bread, toasted
½ cup fresh spinach
Salt and pepper to taste

How to make:

  1. Mix eggs, yogurt, paprika, curry powder, salt, and pepper in a small bowl, stir until smooth.
  2. Arrange whole wheat bread, spinach, and egg mixture. Sandwiches ready to serve.

Natural curry spice can actually add antioxidant compounds to the main ingredients of this menu. With only a curry egg sandwich, you will still get the energy of 410 calories.

Chicken rice


100 grams of boneless chicken breast and skin
5 eggs, beat
85 grams of mushroom
1½ cups of spinach, chopped
1½ tablespoons of fresh ginger, peeled, chopped
2 cloves of garlic, chopped
1 cup chopped onion
1 cup thin carrot slices
1 tablespoon fish sauce
2 tablespoons chopped celery
2 tablespoons spring onions
1 tablespoon soy sauce

How to make:

  1. Spread both sides of the chicken breast with a mixture of ginger and garlic.
  2. Wrap the chicken breast in plastic wrap, steam for 20 minutes or until cooked.
  3. Heat oil, egg omelet until cooked. Lift, then slice the omelet.
  4. Reheat oil, add chicken, onion, carrots, fish sauce. Cook until chicken is cooked (if necessary add a little water).
  5. Add rice, mushrooms, celery, leeks, and soy sauce, cook for three minutes.
  6. Finally, enter the egg whites and spinach. Stir and serve.

This dish is complete with nutritional types. Tofu represents vegetable protein, chicken represents animal protein, vegetables represent fiber, and rice represents carbohydrates. Remarkably, this complete menu remains low in fat, which is about 3.5 grams of total fat and 0.7 grams of saturated fat alone.

As one nutritionist said, bringing lunch from home puts you in complete control of what enters the body. So, don't hesitate to try the lunch menu above. Besides being healthy, the various dishes are also full of nutrition.
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