It is commonly believed that a healthy lunch requires a lot of preparation, cooking, and money.

However, putting together a healthy, complete, tasty, and nutritious meal is easier than you think.

A healthy diet is based on three key words: balance, variety, and moderation.

Below we bring you a list of foods that should be included in a healthy lunch, tips for preparation, as well as simple recipes full of vegetables and healthy ingredients that you can incorporate into your weekly menu!

Here are some tips for preparing a healthy lunch:

Take your time both while preparing food and while eating.

Include a dietary source of protein in every lunch.

Eat enough food, but not too much, according to your energy needs for the day.

Eat unprocessed foods, as close to the original form in which they exist in nature as possible.

Always include vegetables in your lunch.

Try whole grains (such as oats, millet, quinoa, and amaranth) instead of store-bought processed and junky instant meals.

What foods should a healthy lunch contain?

The key to a healthy diet and health outcomes is food diversity! Scientific research has proven that we can improve our metabolic health:

Continuous consumption of foods rich in fiber

Regular consumption of fermented foods

Regular consumption of foods that are rich in micronutrients and polyphenols is beneficial.

As a bonus, a complex and diverse microbiome flourishes.

If you do not practice any severe nutritional restriction but regularly consume various vegetables and plant foods, have an adequate amount of protein in each meal, avoid ultra-processed foods, and, in parallel with the above, aim to keep your gut microbes happy, then you are on the right track.

Protein-rich foods:

• meat
• fish
• eggs
• cheese
• vegan options: tofu, seitan, tempeh, edamame…

You can include protein powders like whey and vegan proteins if necessary.

Protein intake has proven to be a key factor for humans in maintaining muscle mass and an excellent tool for appetite control because it has the highest satiety index of all macronutrients.

Vegetables and fruits

Vegetables rank first among unprocessed plant foods, followed by fruits. Experts say that the optimal balance and ratio of consumed vegetables and fruits is approximately 4:1, due to the composition of these foods, the fiber content, and the composition of sugar.

Fiber

Fiber is also present in the aforementioned fruits and vegetables. They are vital because they nourish our good microbes and make us feel full. Since fiber is difficult to digest at the beginning of the digestive tract, its nutrients primarily reach the large intestine before absorption. Foods rich in fiber include

• legumes (beans, lentils, peas, etc.)
• many green vegetables (spinach, artichokes, leeks, etc.)
• fruit (e.g., apples and berries)
• unrefined whole grains

Fermented foods

Scientists and nutritionists are increasingly, due to the results of the latest research, suggesting regular, daily consumption of fermented foods such as:

• kefir and yogurt (you can make it homemade with a Yogurt Maker container and yogurt starter cultures or kefir starter cultures.)
• kimchi
• sauerkraut
• kombucha
• miso paste
• Japanese fermented soybeans, and even fermented chocolate

These foods typically contain polyphenol compounds, which are an excellent source of nourishment for our microbes; therefore, they are classified as prebiotics. Polyphenols are not only present in fermented foods; they can also be found in foods such as:

• blueberries
• raspberries
• blackberries
• olive oil
• dark chocolate
• seeds
• coffee and green tea

Eat foods with carbohydrates, but also those that are rich in fiber. Such foods provide a longer feeling of satiety and give you energy.

When it comes to carbohydrates, portion size is key, so you can serve 80g of brown rice or quinoa with plenty of vegetables and protein.

Don’t be afraid of carbs, as they can satisfy your cravings for sweets and fats later, but don’t overdo it with portions either.

Healthy Lunch: Recipes and Ideas for the Whole Week

The most important thing is to avoid unhealthy meals and foods that contain a lot of sugar, refined carbohydrates, and additives.

Below, we provide seven examples of meals for every day of the week to help you plan a healthy and delicious lunch!

And don’t forget that you can find all the necessary premium quality and organic ingredients for these delicious recipes in one place—at our Healthy Food Factory!

Now that we’ve covered the nutritional aspects of a healthy lunch, it’s time to share some healthy recipes with you.

1. Beetroot Risotto—a healthy lunch in half an hour

Beetroot risotto is a great comfort food, a unique lunch to impress your foodie friends, or a quick meal you’ll want to eat again soon.

Beetroot helps normalize blood pressure, lowers cholesterol, and increases muscle endurance.

Of the minerals, there is potassium and iron; it contains vitamin A, chlorophyll, beta carotene, and folic acid. It’s clear to you, then, that this recipe has many more benefits than just taste and enjoyment.

In addition to all that, this creamy beetroot risotto will bring a lot of vibrant color to the gloomiest days.

In addition to looking tempting, this risotto is also a real delicacy, so let’s cook it as quickly as possible and read as little as possible. The recipe is waiting for you here.

⇒ Note: Beetroot Risotto – a Pink lunch for a Pink day

2. Lentil and Vegetable Stew—A Simple Recipe That Makes a Quick Meal!

Lentils are an affordable, delicious, and very healthy food that you can use to make various healthy meals.

This delicious legume is very low in fat and high in soluble and insoluble fiber, which helps regulate blood sugar, lower cholesterol, and also aids digestion. Lentils are rich in vitamins and minerals, including iron.

Boil and refrigerate them for salads, soups, stews, etc.

For a healthy lunch, make a simple lentil stew with various vegetables. It’s a filling and satisfying meal, and the recipe is here.

⇒ Note: Lentil and vegetable stew – a simple recipe that can be prepared in an instant!

3. Protein salad with quinoa is a healthy lunch for 10!

The salad doesn’t need much of a story or introduction.

One thing is clear—this is a well-balanced meal, as it contains proteins from eggs, tuna, and cheese; fats from seeds; carbohydrates from quinoa; and vitamins and minerals from chia seeds.

However, let’s start at the beginning.

The protein content is just one of the benefits of quinoa.

Quinoa is loaded with iron, magnesium, manganese, copper, and phosphorus. It cooks quickly and easily, just like rice.

Tuna is a quality source of protein in this salad, along with eggs.

Pumpkin seeds are a source of magnesium, calcium, potassium, iron, zinc, and vitamin K.

Sesame seeds, on the other hand, also contain two unique compounds from the lignan group: sesamin and sesamolin, which reduce harmful cholesterol levels and protect against high blood pressure.

The recipe for a protein salad with quinoa and tuna is waiting for you here.

⇒ Note: Protein salad with quinoa is lunch for 10

4. Glazed Tofu with Vegetables—A Vegan Dream Lunch!

Tofu or soy cheese is rich in protein, low in fat, and, because of its mild, neutral flavor, a favorite ingredient in vegan and vegetarian cuisine.

To prepare glazed tofu with vegetables, place the tofu in a plastic zip-lock bag with tamari sauce and smoked paprika, mix everything well, and leave to marinate for at least an hour.

Then bake the tofu in the oven for 50 minutes at 180 degrees.

During this time, prepare the glaze by mixing all the ingredients in a small pot until the sugar dissolves.

Pour the glaze over the tofu and bake for another 15 minutes.

Then slice the tofu thinly and serve with vegetables of your choice (roasted, sautéed, in a wok, boiled, etc.). The recipe is waiting for you here.

⇒ Note: Glazed tofu with vegetables—colorful vegan lunch

5. Super healthy lentil balls are packed with protein

Meatballs? Meatballs? Is there no minced meat included?

Yes, lentils are excellent for enhancing both texture and protein content.

In addition to being a meat substitute, lentils also have everything our body needs nutritionally.

What’s so good about them? Read our previous post. If you’re looking for a way to add more plant-based protein to your diet, look no further than lentils.

We bring you a recipe for a delicious and healthy lunch—lentil balls! The recipe is waiting for you here.

⇒ Note: Super healthy lentil balls are packed with protein

6. Spring Pasta in a Creamy Green Sauce

Just a few ingredients and a little time are between you and a delicious lunch or dinner!

We bring you a healthy, colorful, and delicious recipe for a real spring dish.

From lots of seasonal green vegetables and irresistible cashews, we have made a juicy and creamy pasta sauce that is full of flavor but also vitamin C, potassium, and protein…

In addition to the sour and refreshing aromas of lemon juice, what you will especially like is the aromaticity of cashews and broad beans.

When we add freshly grated vegan parmesan to all this, we have a real spring delicacy that you should definitely try! The recipe is waiting for you here.

⇒ Note: Pasta with creamy green sauce—recipe

7. Rice Noodles with Tofu and Vegetables

The noodles are both soft and crunchy.

The dish is both homemade and exotic in its flavor.

Today we serve you a dish that can be anything you want…a real comfort food!

Rice noodles are very low in calories, contain protein and dietary fiber, and the amount of sugar is negligible.

These noodles also contain a very low content of carbohydrates and fat.

Smoked tofu is sliced ​​and thrown into the wok at the very end of cooking, and the vegetables will only need a few minutes to sauté and brown.

Smoked tofu is compact, and due to its flavor, but also the fact that it is “ready”, it is enough to heat it up briefly and fry it.

Cut into slices or cubes, it will fit into cold appetizers, sandwiches, and colorful salads, and most of all into Asian dishes like this that we love. The recipe is waiting for you here.

⇒ Note: Rice noodles with tofu and vegetables—the healthiest comfort food