Here are four balanced lunch recipes based on your ideas—healthy, filling, and packed with nutrients!
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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.
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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.
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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.
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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!
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Which one are you trying first? 