PP recipes for lunch - 12 dishes for every day with calorie content and BJU

For those who want to keep themselves in healthy shape, it is better to eat mostly protein foods with the addition of a small amount of complex carbohydrates. Don't forget about fiber - it can be fresh, baked vegetables, as well as herbs. For fat, you can add one teaspoon of vegetable oil to the dish.

Lunch may consist of poultry, fish, seafood or meat. Unpolished rice, buckwheat, legumes, and durum wheat pasta are very suitable as a side dish. Soup will not bring much benefit and will not fill you up, since the first courses contain a lot of water, but it can also be included in your diet, but without making the dressing too oily. Puree soup will be more useful. We cook food mainly by steaming, stewing, boiling, baking everything with a minimal amount of vegetable oil or without it.

Today I have prepared a selection of recipes that are perfect for lunch if you are eating right or losing weight. All dishes are very tasty, interesting, budget-friendly, and you can safely eat them without harming your figure.

Hake baked in foil with vegetables

An interesting option for a healthy hake lunch. The meat of this fish contains a lot of protein and vitamins, so it is often recommended by nutritionists, and baked with vegetables, it is doubly healthy. The dish turns out tender and juicy, since the foil does not allow the fish and vegetables to dry out, and Provencal herbs add a refined, unique aroma.

KBJU per 100 g: 52/6/2/3.

Ingredients:

• Hake – 600 g.
• Zucchini – 800 g.
• Carrots – 150 g.
• Bell pepper.
• Tomatoes – 2 pcs.
• A small bunch of parsley.
• Vegetable oil – 2 tbsp. l.
• Salt, Provençal herbs.

Preparation:

1. We clean the hake, wash it, cut it along the ridge, and remove the bones. After this, add salt to the fish fillet on both sides. Sprinkle with some Provençal herbs. Cover with cling film and set aside.
2. Cut the peeled carrots into thin slices. Cut the tomatoes into small pieces, bell peppers into strips. Chop the peeled zucchini quite coarsely. Chop the parsley.
3. We put the saucepan on the fire, pour in half a glass of water, put the carrots in it. Close the lid and simmer over medium heat for 3-4 minutes. Next, add zucchini and sweet pepper to the carrots. Keep on the fire until the zucchini is half cooked. If necessary, add a little water. After about 10 minutes, add the tomatoes and keep for a couple more minutes.
4. Once ready, drain off excess liquid. Salt, add parsley, mix.
5. Grease a sheet of foil with vegetable oil. Place half of the vegetables and lightly sprinkle with olive oil and lemon juice. Place the fish on top of the vegetables, skin side up. We fasten the edges of the foil. We do the same with the remaining fish.
6. Place everything on a baking sheet. Bake in an oven preheated to 180 degrees for 15 minutes. After this time, open the foil and cook for another 10 minutes.

Bottom line

From 12 to 15 o'clock in the afternoon, our body produces a large amount of enzymes that break down food, so it is important to provide it with food and vitamins at this time. Lunch is the main meal of the day.

A balanced lunch contains:

• Complex carbohydrates;
• Protein;
• Vegetables.

For example: buckwheat porridge, pasta, baked potatoes, meat, fish, poultry, legumes, fresh vegetable or cabbage salad, and so on.

Memo: A properly composed and nutritious breakfast and lunch will help you avoid overeating at dinner.

Chicken cutlets with broccoli, boiled lentils and salad

A healthy, appetizing option for lunch at work, in the office or at home. The cutlets turn out juicy, and this is perhaps the most delicious recipe for PP cutlets. And lentils are high in protein, making them an excellent lunch for your health.

KBJU per 100 g: 145/14/4/14.

Ingredients:

• Chicken fillet – 400 g.
• Broccoli – 200 g.
• Canned corn – 120 g.
• Asparagus – 200 g.
• A glass of lentils.
• Egg.
• Bulb.
• Oatmeal – 1 tbsp. l.
• Fiber – 2 tbsp. l.
• Salt, spices.

Preparation:

1. Wash the lentils, then cook in salted water until tender. Also boil the asparagus for 4-6 minutes after boiling, then drain the water and let cool.
2. Let's prepare the minced meat. Chop onion, chicken fillet, broccoli. We pass everything through a meat grinder. Add fiber, oatmeal, egg, salt, spices to taste to the minced meat and mix thoroughly.
3. Forming cutlets. Grease the frying pan with olive oil. Fry the cutlets over low heat, covered, for 5 minutes on both sides.
4. Let's prepare the simplest PP salad. Add canned corn to the boiled asparagus and add salt to taste. Stir and the salad is ready.
5. We transfer everything into plastic food containers. In the first container - salad, in the second - lentils with cutlets.

Lunch options

rice with meat
The meal should take at least half an hour. Food must be chewed thoroughly, but it is not recommended to drink it with water or tea. This dilutes the gastric juice and increases the volume of stomach contents. Lunch options with proper nutrition:

• soup - pea puree, baked zucchini, stewed chicken fillet;
• cabbage soup with meat, baked eggplants with nuts, tomato juice;
• borscht “naval style”;
• soup kharcho";
• cheese and onion soup “French style”, pasta with vegetable sauce, salad;
• lobio, hominy, fruit salad;
• Turkish rice (with vegetables), beef stew;
• steamed manti, sauerkraut, tomato juice;
• Ukrainian dumplings with butter, soaked apples, grape juice;
• buckwheat porridge, steamed fish with spices, strawberry juice or honey sbiten.
• oatmeal with dried fruits (or muesli) steamed with butter, peach juice;
• rice porridge with raisins and fruit salad;
• soup - surpa (quenches hunger in the heat and helps restore strength);
• “Siberian-style” dumplings, sauerkraut or soaked apples;
• Chinese noodles (in a bowl with spicy broth), Margelan radish salad with Brussels sprouts;
• vegetable casserole of beets, carrots, cauliflower and eggplant with mushrooms;
• carrot pie, beet-curd salad, baked eggplants with nuts;
• cheese salad with sour cream “squirrel” on sour cream, rice boiled with spices under an omelette, stewed mushroom sauce;
• fish baked with lemon and onions, baked potatoes, cucumber and cabbage salad with onions;
• mashed potatoes, boiled fish, beetroot and onion salad.

With such a list of dishes, you will no longer have a problem with what to cook for lunch. Products should be selected fresh. Healthy lunches for every day should be prepared immediately before meals; if this is not possible, just cut the salads right before eating. Modern technology can help you prepare steel dishes: microwave ovens or multicookers with a start timer.

Salads can only be eaten fresh; half an hour after cutting, such dishes retain only their taste and dietary fiber. Vegetables can be frozen either whole or in pieces. Vegetable dishes cannot be stored frozen.

It is allowed to store meat dishes (for example, cutlets), poultry and fish cooked in the refrigerator. This reduces the time it takes to prepare for a meal and extends the shelf life of food without changes in taste and smell.

Following simple recommendations will help you prepare a truly healthy lunch and maintain your health and figure.

Baked chicken breast, salad and buckwheat

A very simple, quick, incredibly tasty healthy lunch option. By the way, it is balanced and very satisfying.

KBJU per 100 g: 100/11/1/12.

Ingredients:

• Chicken breast – 450 g.
• Grated ginger – 1 tsp.
• Garlic – 2 cloves.
• Bay leaf – 3 pcs.
• Liquid honey – 1 tsp.
• Soy sauce – 4 tbsp. l.
• Spices - to taste.

Garnish:

• A glass of buckwheat.
• A can of canned corn.
• Green beans – 400 g.
• Salt.

Preparation:

1. First of all, coarsely chop the chicken fillet. Three ginger on a fine grater.
2. Grease a baking dish with olive oil and lay out pieces of meat. Instead of chicken fillet, you can use beef or turkey fillet. Add grated ginger, garlic through a press, bay leaf, soy sauce, honey.
3. Generously rub the fillet with spices and cover with cling film. Place in the refrigerator for an hour and a half so that the meat is thoroughly marinated. Then place in an oven preheated to 200 degrees for 40–45 minutes.
4. We wash the buckwheat, then boil it in salted water until tender. We also boil green beans.
5. Let's prepare the salad. In a bowl, combine green beans and canned corn. Add a little salt and mix well.

Pie with chicken and champignons

The base of the pie is made from whole wheat flour, and instead of butter we will use coconut or olive oil. The pie can be served either hot or cold. The dish is tasty, filling and very aromatic. Perfect for a holiday table, or you can take it with you to work.

KBJU per 100 g: 230/13/16/9.

Ingredients:

Dough:

• Whole grain flour – 260 g.
• Boiled egg.
• Water – 25 g.
• Salt – a pinch.
• Vegetable oil – 90 g.

Filling:

• Mushrooms – 300 g.
• Two eggs.
• Chicken fillet – 300 g.
• Sour cream – 200 g.
• Hard cheese – 150 g.
• Olive oil – 1 tbsp. l.
• Spices.

Preparation:

1. Boil the chicken fillet in salted water until tender, then cool to room temperature.
2. Let's prepare the dough. In a deep bowl, combine all the necessary ingredients. Knead the dough thoroughly, it should turn out soft and elastic. Cover with film and place in the refrigerator for an hour and a half.
3. Wash the mushrooms and chop them large. Place in a frying pan and fry in olive or coconut oil, stirring occasionally until done. We will fry over medium heat under the lid so that the champignons are thoroughly stewed.
4. Cut the cooled chicken breast into small cubes. Three hard cheeses on a coarse grater.
5. Let's start filling. Place the eggs in a bowl and beat well with a fork. Add sour cream, grated cheese, and salt to taste. Mix well.
6. Lightly grease the mold with vegetable oil. We put parchment on the bottom, this will make the cake easier to get out. The diameter of my mold is 26 cm.
7. Roll out the dough into a thin layer. Carefully place the rolled out dough into the mold and form the sides. Add the filling: first the chicken, then the mushrooms. Using a spoon, spread the filling evenly over the filling.
8. Place the pie in the oven for 30–40 minutes at 180 degrees until golden brown. Let the cake cool, then carefully remove the mold.

Brown rice and canned tuna salad

The next lunch option requires a minimum of time and ingredients to prepare. Boiled brown rice will serve as a side dish. We’ll also make a budget-friendly, low-calorie salad with just three ingredients.

KBJU per 100 g: 117/8/3/15.

Ingredients:

• A glass of brown rice.
• A can of tuna in its own juice.
• A head of young cabbage.
• Cucumber – 1 pc.
• Eggs – 2 pcs.

Preparation:

1. Boil the rice in salted water in a 1:1 ratio until cooked.
2. Boil the egg, cut into quarters. Cut the cucumber into half rings. Shred the cabbage into thin strips.
3. Combine vegetables and eggs in a deep bowl. Add tuna, after draining the liquid. Mix the salad well.
4. Place brown rice on a plate, then add salad.

What to eat for lunch if you're eating right?

A healthy, balanced lunch should include three food groups: lean protein, whole grain carbohydrates, and fruits and vegetables. About half of your plate should be vegetables or fruits. One quarter should be lean protein. It could be fish, chicken, turkey, tofu or low-fat cottage cheese. And a quarter of your plate should be complex carbohydrates. For example, one slice of whole grain bread or half a cup of brown rice, whole grain pasta or quinoa. Recipes for a balanced lunch are published at the end of this article.

If you prefer to use frozen foods or prepared meals, look for ones that have no more than 350 kcal/100 g and 4 grams of saturated fat or 15 grams or more of protein. Complete the dish with fresh vegetables and fruits.

And snacks on the go, such as a bun between meetings, can be mentally included in your lunch, subtracting calories. And it’s best to snack on nuts and fruits instead of chocolates.

PP chicken pizza and brown rice

Be sure to try making this diet pizza without flour - it is very tasty. Overall, a hearty, healthy and balanced option for a PP lunch.

KBJU per 100 g: 170/14/4/20.

Ingredients:

• Minced chicken – 400 g.
• Champignons – 50 g.
• A small onion.
• Tomato.
• Canned corn – 60 g.
• Ketchup – 2 tbsp. l.
• Mozzarella – 100 g.
• A glass of brown rice.
• Salt, spices to taste.

Preparation:

1. Wash the mushrooms and tomatoes and cut them into slices.
2. Add spices to the minced chicken and mix thoroughly.
3. Cover the baking sheet with parchment. We lay out the minced meat, distribute it with a spoon, and form a round pizza base with small sides.
4. Lubricate the meat base thoroughly with ketchup. Then evenly spread the champignons, tomatoes, and canned corn. At the end we add mozzarella cheese - it is light, dietary and looks beautiful after baking. Place the pizza in an oven preheated to 180 degrees for 35–40 minutes.
5. Prepare brown rice: pour it into a saucepan and add a pinch of salt. Cook until done.
6. Once cooled, transfer the pizza slices to a container. Place the cooked brown rice in the second container.

Thai rice with chicken hearts

The dish has a very rich taste due to the presence of ginger and unagi sauce. Thai rice is good not only for lunch, but also for a festive table or a romantic dinner.

KBJU per 100 g: 176/12/8/15.

Ingredients:

• A glass of basmati rice.
• Chicken hearts – 500 g.
• Pickled ginger – 35 g.
• Eggs – 3 pcs.
• Soy sauce – 45 g.
• Garlic – 3 cloves.
• Sesame – 1 tbsp. l.
• Carrot.
• Unagi sauce.
• Spices.

Preparation:

1. Pour the rice into a pan with water and cook in a 1:2 ratio. We do not add salt, since we will use soy sauce. Once ready, cover with a lid and let it brew for a while.
2. Wash the chicken hearts, remove the fat, and cut into rings. Cut the carrots into thin cubes, finely chop the garlic.
3. Pour a little olive oil into the pan, add carrots and garlic. Fry over medium heat until golden. Next, add the chopped hearts and, stirring occasionally, fry for another 15 minutes.
4. Break the eggs into a bowl, add a pinch of salt. Beat with a whisk. Take a second frying pan, grease it with vegetable oil and pour in the beaten eggs. Stirring constantly, fry them until cooked.
5. Add rice and soy sauce to the chicken hearts and mix. Then add eggs, finely chopped ginger, sesame seeds. Mix everything again. Turn off the heat and let the dish sit under the lid for about 10 minutes. Be sure to serve hot, season each serving with unagi sauce.

What should lunch be like with proper nutrition?

For several decades, research has been conducted on what a proper and balanced lunch should be. Millions of people and their diets were analyzed. And now we can confidently present to you the components of an ideal lunch