Healthy Lunch recepies

 

Here are 5 healthy lunch recipes that are balanced, nutritious, and easy to prepare:

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🥗 1. Quinoa Chickpea Salad

Ingredients:

• 1 cup cooked quinoa
• 1 cup canned chickpeas (rinsed & drained)
• ½ cucumber, diced
• 1 small tomato, chopped
• ¼ red onion, finely chopped
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt & pepper to taste
• Fresh parsley or mint (optional)

Instructions:

1. Combine quinoa, chickpeas, and chopped veggies in a bowl.
2. Mix olive oil, lemon juice, salt, and pepper.
3. Toss everything together and garnish with fresh herbs.

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🥙 2. Whole Wheat Wrap with Hummus & Veggies

Ingredients:

• 1 whole wheat wrap
• 3 tbsp hummus
• Sliced bell peppers, cucumbers, spinach, and carrots
• Optional: grilled chicken or tofu for added protein

Instructions:

1. Spread hummus on the wrap.
2. Add veggies (and protein, if using).
3. Roll tightly and slice in half.

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🍜 3. Veggie Stir-Fry with Brown Rice

Ingredients:

• 1 cup cooked brown rice
• 1 cup mixed vegetables (broccoli, bell peppers, carrots, snap peas)
• 1 tbsp olive oil or sesame oil
• 2 tbsp low-sodium soy sauce or tamari
• 1 garlic clove, minced
• Optional: tofu or shrimp

Instructions:

1. Heat oil in a pan, sauté garlic and veggies until tender.
2. Add protein (if using) and cook until done.
3. Add soy sauce and mix.
4. Serve over brown rice.

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🥣 4. Lentil Soup

Ingredients:

• 1 cup dried lentils (or 1 can, drained)
• 1 carrot, chopped
• 1 celery stalk, chopped
• ½ onion, chopped
• 1 garlic clove, minced
• 4 cups low-sodium vegetable broth
• 1 tsp cumin
• Salt & pepper to taste

Instructions:

1. Sauté onion, garlic, carrots, and celery in a pot.
2. Add lentils, broth, and seasonings.
3. Simmer for 30–40 minutes (or 15 if using canned lentils).
4. Serve hot with a squeeze of lemon.

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🥑 5. Avocado Egg Salad on Toast

Ingredients:

• 1 ripe avocado
• 2 hard-boiled eggs, chopped
• 1 tsp Dijon mustard
• Salt & pepper to taste
• Whole grain toast (1–2 slices)

Instructions:

1. Mash avocado and mix with chopped eggs, mustard, salt, and pepper.
2. Spread over toasted bread and enjoy.

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