Four balanced lunch

Here are four balanced lunch recipes based on your ideas—healthy, filling, and packed with nutrients!

1️⃣ Rice, Avocado & Roasted Chicken with Vegetables

A simple yet satisfying meal with protein, healthy fats, and fiber.

📝 Ingredients (Serves 2):

1 cup cooked brown or jasmine rice

1 ripe avocado, sliced

1 medium chicken breast

1 tsp olive oil

½ tsp paprika

½ tsp garlic powder

½ cup steamed broccoli

½ cup cherry tomatoes, halved

Salt & pepper to taste

🍳 Instructions:

1. Cook the Rice – Prepare rice according to package instructions.

2. Roast the Chicken – Season chicken breast with olive oil, paprika, garlic powder, salt, and pepper. Roast at 375°F (190°C) for 20-25 minutes until golden and cooked through.

3. Assemble – Serve chicken over rice with sliced avocado and steamed vegetables.

2️⃣ Rice, Broccoli & Tuna Bowl

A protein-packed, easy-to-make dish with a fresh taste.

📝 Ingredients (Serves 2):

1 cup cooked rice (brown, white, or quinoa)

1 small can (5 oz) tuna, drained

1 cup steamed broccoli, chopped

1 tbsp olive oil or sesame oil

1 tbsp soy sauce (optional)

½ tsp black pepper

1 tbsp sesame seeds (optional)

🍳 Instructions:

1. Cook the Rice – Prepare rice and let it cool slightly.

2. Steam the Broccoli – Steam until tender.

3. Mix Everything – In a bowl, combine rice, tuna, and broccoli. Drizzle with olive oil and soy sauce, then sprinkle with black pepper and sesame seeds.

3️⃣ Roasted Chicken Salad with Avocado & Crunchy Veggies

A fresh, low-carb option that’s full of flavor!

📝 Ingredients (Serves 2):

1 medium chicken breast, roasted or grilled

1 avocado, diced

1 medium carrot, shredded

½ cup lettuce, chopped

½ cup cherry tomatoes, halved

½ cucumber, diced

1 tbsp balsamic vinaigrette (or lemon juice + olive oil)

Salt & black pepper to taste

🍳 Instructions:

1. Prepare the Chicken – Roast or grill the chicken, then slice.

2. Chop the Veggies – Prepare all fresh ingredients.

3. Assemble the Salad – Toss everything in a bowl with the dressing and season to taste.

4️⃣ Broccoli, Roasted Chicken & Steamed Chayote Bowl

A light but filling meal packed with fiber and protein.

📝 Ingredients (Serves 2):

1 medium chicken breast, roasted

1 cup steamed broccoli

1 cup steamed chayote, sliced

½ cup steamed carrots, sliced

1 tsp olive oil

½ tsp salt

½ tsp black pepper

½ tsp lemon juice

🍳 Instructions:

1. Prepare the Chicken – Roast chicken with olive oil, salt, and black pepper.

2. Steam the Veggies – Steam broccoli, chayote, and carrots until tender.

3. Assemble – Serve veggies with sliced chicken, drizzle with lemon juice, and enjoy!

Which one are you trying first? 😋

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