Ditch the ham and condiment sandwich for lunch with our pick of the best quick, easy, healthy lunch ideas and recipes…
Tortilla chicken salad
Heat 1 whole tortilla and fill it with 3-4 slices of cooked chicken, 1 bunch of shredded lettuce, 1 diced tomato, a few slices of cucumber, and 1 tablespoon of low-fat mayonnaise.
Per serving: 242 calories | 3.1 grams of fat | Saturated Fat 1.7g | 18 grams of protein
Quick asparagus tortilla (for 4 people)
400g fresh asparagus tips, trimmed
10 large eggs, preferably organic
2 tablespoons of melted butter
50 grams of grated manchego cheese
Salt and freshly ground black pepper
1_ Boil the asparagus in boiling water for a minute, then drain it and drain it with cold water.
2_ Beat the eggs until they are light and fluffy and season with salt and freshly ground black pepper.
3_ Pure 4 individual trays that can be cooked in the microwave with butter. Pour a quarter of the egg mixture onto each plate. Heat each plate individually and at full power for 1-2 minutes, until the eggs are set.
4_ Preheat the grill until it becomes very hot. Arrange the asparagus on top of the egg and spread it over the cheese. Grill for 1 minute, until golden brown. served with a crispy green salad.
Per serving: 280 calories | 21 grams of fat | Saturated Fat 9g | 34 grams of protein
Rocca, Nectarine, and Parmesan Beef Salad (4 Persons)
4 ripe but firm nectarines, rinsed
12 slices of Parma ham
1 x Salad Bag 150g
25g Parmesan cheese plus 1 tablespoon grated
Salt and freshly ground black pepper (optional)
4 tablespoons of cream
1 garlic clove, peeled and finely grated
3 teaspoons of lemon juice
1- Cut the nectarines into thin slices, remove the pits, and arrange them on 4 plates.
2- Arrange the ham in waves on the nectarines, then add a handful of lettuce leaves.
3- Grate the Parmesan cheese in the dishes using a potato peeler.
4- To prepare the sauce, put grated Parmesan cheese, cream, garlic, and lemon juice in a jar and shake well. Taste and season if desired.
Sprinkle over the salad and serve.
Per serving: 233 calories | 11 grams of fat | Saturated Fat 4.3g | 17 grams of protein
Carrot Soup With Parsley And Pumpkin Seeds (6 Persons)
Looking for healthy meal ideas and recipes to warm you up during the colder months? This carrot soup recipe is sure to hit the mark…
1 tablespoon of olive oil
1 onion, peeled and finely chopped
2 celery stalks, trimmed and chopped
900 grams of carrots, peeled and chopped
1.2 liters of high-quality vegetable broth
4 tablespoons of pumpkin seeds
2 tablespoons of freshly chopped parsley
Salt and freshly ground black pepper
Seed bread to serve
1- Heat the olive oil in a large saucepan. Add the onion, celery, and carrot and cook over moderate heat for 5 minutes, until the onion is softened but not brown.
2- Pour in the broth and bring to a boil. Simmer for 30 minutes, until carrots are soft.
3- Using a hand blender or a food processor, blend the soup until it reaches the desired consistency. Taste it and then season it well with salt and pepper.
4- Pour the scoops into bowls and sprinkle with the seeds and parsley. Served with bread.
Per serving (excluding bread): 118 calories | 6 grams of fat | Saturated Fat 1g | 5 grams of protein
Related: The Eatwell Plate: How to Eat Healthily
Sardines and tomatoes on toast
Cut a large tomato into thick slices and brown them in a little olive oil. When they are well cooked, add 3 sardines fillets to the skillet to heat up. Place the tomatoes on a slice of wholemeal bread and garnish with the sardines.
Per serving: 257 calories | 8.6 grams of fat | Saturated Fat 3.3g | 21.2g protein
Warm pita bread and ham salad
Fill a warm, whole-grain pita with two slices of lean ham, thinly sliced tomatoes, shredded lettuce, and 1 tablespoon of low-fat mayonnaise.
Per serving: 255 calories | Fat 7g | Saturated Fat 1g | 17.5 grams of protein
Cheese omelet and green salad
Make an omelet with two eggs and a teaspoon of olive oil in a skillet. While cooking, sprinkle with 1 tablespoon of grated cheddar cheese. Serve this dish with a green salad.
Per serving: 396 calories | 33 grams of fat | saturated fat 14 g | 24 g protein
Potato jacket with cottage cheese
Bake or microwave small potatoes (140 g) with 2 tablespoons of cottage cheese.
Sweet potatoes are great for a variety of healthy and easy meal ideas – get creative!
Per serving: 290 calories | 1.2 grams of fat | Saturated Fat 0.5g | 6.5 grams of protein
Spicy Sweet Potato And Chili (4 Persons)
1 large sweet potato, peeled and diced
2 tablespoons of olive oil
1 onion finely chopped
2 minced garlic cloves
½ teaspoon ground coriander
1 teaspoon ground cumin
A teaspoon of chili powder
1-2 red bell peppers, peeled and chopped
1 x bag of minced meat 350 grams
1 x large can of tomato paste in tomato juice
2 tablespoons of tomato puree
200 ml vegetable broth
1 x 410g kidney beans, drained and rinsed
A bunch of chopped coriander
1- Boil a large pot of water and add the potato cubes to it and leave it until it becomes tender. Drain and set aside.
2- Heat two tablespoons of olive oil in a frying pan, add the onions and fry them until they become soft.
3- Add garlic, spices, and pepper and cook for another 1-2 minutes.
4- Add the minced meat and stir.
Add the chopped tomatoes, pour in the puree and broth, and simmer for 15 minutes, until thick.
5- Add the sweet potatoes and beans and continue to cook for another 5 minutes. Add coriander and serve with rice (no calories).
6- Per serving: 278 calories | 4 grams of fat | Saturated Fat 1g | 23 g protein
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