Looking for dishes to help you with weight loss? Here are 9 healthy lunch ideas you can prepare. These dishes are tasty, easy to prepare, and the ingredients are affordable.
1. Carper Chickpea Salad
Ingredients:
• 2 slices whole wheat bread
• 2 tsp olive oil
• 2 oz spinach leaves (finely chopped)
• 2.5 oz chickpeas (boiled or canned)
• 1 garlic clove (chopped)
• 1 tsp lemon juice
• 1 tsp carpers
• Salt and black pepper to taste
Instructions:
Slice into bite-size croutons.
Put in a baking dish lined with parchment paper.
Drizzle 1 tsp olive oil.
Bake at 350 F for 5 minutes.
In a mixing bowl, add spinach leaves, chickpeas, capers, and croutons.
Add garlic, 1 tsp olive oil, lemon juice, salt, and black pepper to taste.
Mix until well combined.
Transfer to a plate.
Serve and enjoy!
2. Vegetarian Eggplant Parmesan
Ingredients:
• 1 garlic clove (chopped)
• 1 tsp olive oil
• 1/2 medium white onion (sliced)
• 1/2 medium red bell pepper (chopped, remove seeds)
• 1/2 medium eggplant (chopped)
• 2 tbsp water
• 1 medium tomato (diced)
• 1 tbsp capers
• 4 basil leaves (finely chopped)
• 1 tbsp parmesan cheese (shredded)
Instructions:
Set a frying pan over medium-low heat.
Spray 1 tsp olive oil.
Saute garlic and white onion.
Add red bell pepper.
Stir fry for 1-2 minutes.
Add eggplant and 2 tbsp water.
Cover and let it cook for a few minutes until eggplant is cooked.
Add tomatoes, capers, basil leaves, and parmesan cheese.
Stir well.
Transfer to a plate.
Serve and enjoy!
3. Ground Chicken and Rice
Ingredients:
• 1/4 cup brown rice
• 1/4 medium red bell pepper (chopped)
• 1 tsp olive oil
• 1 garlic clove (minced)
• 3 oz broccoli heads (chopped)
• 2 tbsp water
• 4 oz ground chicken
• Salt and black pepper to taste
• 1 tsp low sodium soy sauce + 1 tsp honey
Instructions:
Cook 1/4 cup brown rice.
Set aside.
Set a frying pan over medium-high heat.
Spray 1 tsp olive oil.
Saute garlic and red bell pepper.
Add broccoli and 2 tbsp water.
Cover and let it cook for 3-5 minutes.
Stir well.
Add ground chicken and let it cook through.
Mix well with other ingredients.
Sprinkle salt and black pepper to taste.
Add cooked brown rice.
Cook and mix until well combined.
Drizzle 1 tsp low sodium soy sauce and 1 tsp honey.
Mix again.
Transfer to a plate.
Serve and enjoy!
4. Tomato Quinoa Salad
Ingredients:
• 1/4 cup quinoa
• 2 oz chickpeas (boiled or canned)
• 10 cherry tomatoes (chopped)
• 1 medium green onion (chopped)
• 1 tbsp parsley (finely chopped)
• Salt and black pepper to taste
• 1 tsp olive oil
Instructions:
Cook 1/4 cup quinoa.
Set aside.
In a mixing bowl, add chickpeas, cherry tomatoes, green onion, and parsley.
Add the cooked quinoa.
Mix until well combined.
Season with salt and black pepper.
Add 1 tsp olive oil.
Mix well.
Transfer to a plate.
Serve and enjoy!
5. Chicken Salad with Fruit
Ingredients:
• 6 walnut halves (chopped)
• 4 oz boneless and skinless chicken breast (boiled and chopped)
• 2 tbsp greek yogurt
• 1 tsp apple cider vinegar
• 1 tsp honey
• 1/8 tsp salt
• 1/2 apple (chopped)
• 1/2 cup grapes (cut into halves)
• 1 oz spinach leaves
Instructions:
Fry chopped walnuts.
Set aside.
In a mixing bowl, add greek yogurt, apple cider vinegar, honey, and salt.
Mix until well combined.
Add boiled and chopped chicken breast.
Add chopped apple, grapes, and spinach leaves.
Mix well.
Transfer to a plate.
Sprinkle with fried chopped walnuts.
Serve and enjoy!
6. Ground Turkey with Rice
Ingredients:
• 1 tsp olive oil
• 1 garlic clove (minced)
• 1/4 cup red onion (chopped)
• 1/4 cup red bell pepper (chopped)
• 4 oz ground turkey
• 1/8 tsp chili powder
• 1/8 tsp dried oregano
• Salt and black pepper to taste
• 3 oz crushed tomatoes
• 1/2 cup cooked rice
Instructions:
Set a frying pan over medium-high heat.
Add 1 tsp olive oil.
Saute garlic, red onion, and red bell pepper.
Add ground turkey.
Add seasonings – chili powder, dried oregano, salt, and black pepper to taste.
Cook and stir until ground turkey is cooked.
Add crushed tomato.
Cook and stir until well combined.
Serve with brown rice.
Enjoy!
7. Quinoa Salad with Feta
Ingredients:
• 3/4 cup cooked quinoa
• 1/2 cup cucumber (chopped)
• 6 grape tomatoes (cut into halves)
• 2 oz green beans (chopped)
• 2 oz green onion (chopped)
• 1 oz feta cheese (shredded)
• 1 tsp lemon juice
• Salt and black pepper to taste
Instructions:
Put cooked quinoa in a mixing bowl.
Add chopped ingredients – cucumber, grape tomatoes, green beans, and green onions.
Add feta cheese and lemon juice.
Season with salt and black pepper.
Give it a good mix.
Transfer to a plate.
Serve and enjoy!
8. Ground Turkey with Green Beans
Ingredients:
• 1 tsp olive oil
• 1/2 tsp ginger (grated)
• 4 oz lean ground turkey
• Salt and black pepper to taste
• 1/8 tsp garlic powder
• 1/8 tsp dried basil
• 3 small red chiles
• 4 oz boiled potatoes (chopped)
• 3 oz boiled green beans (chopped)
Instructions:
Set a frying pan over medium-high heat.
Add 1 tsp olive oil.
Saute ginger.
Add lean ground turkey and cook until turkey is cooked through.
Add seasonings – salt, black pepper, garlic powder, and dried basil.
Mix well.
Add small red chiles, boiled potatoes, and boiled green beans.
Cover and cook for 5-7 minutes or until potatoes are tender.
Transfer to a plate.
Serve and enjoy!
9. Vegetables and Lentil
Ingredients:
• 1/4 white onion (chopped)
• 1 garlic clove (minced)
• 1 tsp olive oil
• 1 small carrot (peeled and chopped)
• 1 small white zucchini (chopped)
• 1/4 red bell pepper (chopped)
• 1/3 cup lentils
• 1/2 cup vegetable broth
• 1/2 cup water
• 1/4 tsp turmeric powder
• 1/4 tsp cumin powder
• Salt and pepper to taste
• 1 bay leaf
• 1/2 tbsp parsley (finely chopped)
Instructions:
Set a pot over medium-high heat.
Add 1 tsp olive oil.
Saute garlic and onions until onions are translucent.
Add carrot, white zucchini, and red bell pepper.
Stir well.
Add lentils, vegetable broth, and water.
Season with cumin powder, salt, and pepper.
Put one bay leaf.
Cover and let it boil.
Remove the bay leaf once it boils.
Transfer to a plate.
Garnish with parsley.
Serve and enjoy!
Images – https://www.youtube.com/watch?v=28CIFOhkKrU
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