Quick healthy lunch ideas || Eating well can be complicated with day-to-day routines. Therefore, in addition to preparing healthy breakfasts and healthy dinners, you can prepare these healthy recipes for lunch. We propose 10 dishes, between first and second, that you can combine, for all tastes and, in addition, very healthy that will give you a boost at mealtime. They are very tasty. Let's do it!

 Quick healthy lunch ideas 

quick healthy lunch ideas

 

10 Quick healthy lunch ideas for everyday 


1. Broccoli with vegetable vinaigrette

Broccoli is a vegetable with many nutrients, but a low-calorie intake. In addition, its fat content is almost minimal. It helps regulate blood cholesterol levels, contains vitamins A, B9, C, E, and folic acid and has a high fibre content. Include it in your healthy lunches or if you are trying to lose weight.

 

Preparation time: 30 minutes

 

Ingredients for 4 people)

  • 1 large broccoli
  • 200 g mackerel fillets in oil
  • 1 purple onion
  • 1 carrot
  • 1 green bell pepper
  • 2 tomatoes
  • Olive oil
  • 1 tablespoon apple cider vinegar
  • Salt pepper

Step-by-step preparation

  • Step 1. Cut the broccoli into small florets and wash them. Then cook them in salted water for 3 minutes. Drain them and refresh them with cold water, to stop the cooking.
  • Step 2. Drain the mackerel. Clean the onion and scrape and wash the carrot. Cut both vegetables into cubes. Wash the pepper, clean it and cut it in the same way. Wash the tomatoes and cut them into small cubes as well.
  • Step 3. Mix all the vegetables in a bowl, except for the broccoli. Water them with vinegar and 3 tablespoons of oil. Salt and pepper and stir carefully for a few moments.
  • Step 4. Put the bowl in the fridge for 30 minutes to macerate the vegetables. Then add the broccoli and chopped mackerel. Drizzle with the vinaigrette and serve immediately.

 Trick: you can substitute the broccoli for cauliflower or combine them. You can also use fresh mackerel, cut it into fillets and grill them beforehand.

 

2. Parmesan zucchini fan

Zucchini is a vegetable with great benefits. It is a great source of antioxidants and provides vitamins A, E, B and C (the latter if consumed raw or lightly steamed). It is also a diuretic and has only 15 calories. This recipe, in addition to a healthy lunch, is easy and quick to prepare.

 

Preparation time: 25 min

 

Ingredients for 4 people)

  • 4 small courgettes
  • 4 tablespoons grated Parmesan cheese
  • 2 tablespoons olive oil
  • Ground pepper
  • Salt

For the olive paste:

 

  • 100 g pitted green olives
  • 12 capers
  • 2 anchovy fillets in oil
  • 3 tablespoons olive oil

Step-by-step preparation

  • Step 1. Drain the olives, capers and anchovies. Put them in the blender glass with the oil and blend everything until you get a homogeneous paste.
  • Step 2. Remove the ends of the courgettes, wash them and cook them in salted water for 5 minutes. Then drain them and set them aside to cool. When they are cold, cut them in half widthwise and cut the pieces into not very thin longitudinal slices, without reaching the end. Separate the sheets, being careful not to break them, and form fans.
  • Step 3. In a refractory source, brush with a little olive oil and put the courgettes on top, without overlapping each other. Adjust the salt point if necessary. Drizzle with remaining oil and sprinkle with cheese.
  • Step 4. Put the dish in the oven and gratin the courgettes with the cheese for 2 minutes using the grill function. When the cheese is lightly browned, take them out.
  • Step 5. Place the courgettes on 4 flat plates and sprinkle them with a little pepper.
  • Step 6. On one side, place some of the olive paste. The rest is present in a separate bowl.


3. Salmon stuffed avocados

Avocado is a fruit with many properties and is perfect for preparing a healthy lunch that gives you energy for the rest of the day. Although it has 23% monounsaturated fats (healthy ones, which are the same as olive oil), it is rich in vitamin E and also contains vitamin C, A and several minerals: potassium, calcium, magnesium, phosphorus, iron, zinc and copper.

 

Preparation time: 30 minutes

 

Ingredients for 4 people)

  • 4 avocados
  • 250g of salmon
  • 1 purple onion
  • 2 sticks of celery
  • 4 baby cucumbers
  • 1 lemon
  • 1 lime
  • 75g currants
  • 200g of papaya
  • 1 bag of lamb's lettuce with arugula
  • Vinegar, oil, salt, pepper

Step-by-step preparation

  • Step 1. First, wash the salmon, dry it and cut it into pieces. Meanwhile, heat a frying pan with a little oil and then mark them on the griddle. Reserve them.
  • Step 2. Wash the celery and peel the onion. Next, chop both ingredients into small pieces. Also, wash the cucumbers (remove the skin if you don't like it) and cut a few slices to decorate. Share the rest. Remove the papaya skin and seeds and dice the fruit.
  • Step 3. Cut the avocados in half and remove the stone. Try to extract the pulp without breaking it and water with the lemon juice, previously squeezed.
  • Part 4. Cut the salmon into small cubes and fill the avocados with them and the rest of the chopped vegetables. Finally, decorate with the cucumber slices.
  • Step 5. To prepare the dressing, mix 35 ml of oil, a little salt and pepper, 10 ml of vinegar and the juice of the lime.
  • Step 6. Serve the lamb's lettuce and arugula in a bowl and mix with the currants and papaya.
  • Step 7. Finally, serve the salad as a base for the avocados and sprinkle everything with the dressing.


4. Artichokes with celery and apples in mushroom oil

Artichokes are a vegetable that will help you lose weight and, in addition, purify the body and prevent fluid retention. They are also rich in fibre, minerals and trace elements; hepatoprotective, antioxidants, and stimulants for the intestine.

 

Preparation time: 30 minutes

 

Ingredients for 4 people)

  • 100 g of mixed salads
  • 2 stalks of celery
  • 2 artichokes
  • 1 apple
  • 1 fennel bulb
  • 1 lemon
  • 100 g mushrooms (fresh if in season or frozen)
  • 10 g dried mushrooms
  • Olive oil, salt and vinegar

Step-by-step preparation

  • Step 1. If the mushrooms are fresh, wash and dry them. For the frozen ones, defrost them previously. In a frying pan, pour a couple of teaspoons of oil and the mushrooms and sauté them until they have lost excess water. Put them in the blender glass and add 50 ml of oil. Beat the mixture until smooth.
  • Step 2. Clean the celery by removing the strands, washing it and cutting it into slices. Do the same with the artichokes: remove the stem, as well as the tough leaves and tips. Cut them in half, remove the central fuzz and wash them. Next, cut them into julienne strips and sprinkle them with lemon.
  • Step 3. Remove the apple skin and core and cut them into slices. Remove the outer layer of the fennel, wash it and cut it into julienne strips. Wash the salads and dry them. Next, chop the mushrooms into very small pieces.
  • Step 4. Arrange the salads, artichokes, celery, fennel and apple on the plates. Season with salt, vinegar and mushroom oil, and decorate with the dried mushrooms.


 5. Carrot cream

Although a little more caloric, this healthy recipe for lunch is delicious and, as it contains carrot and orange, it will provide you with a high content of vitamins A, E and C, as well as high fibre content. 

 

Preparation time: 20 minutes

 

Ingredients for 4 people)

  • 1/2 kg of carrots
  • 1 onion
  • 2 oranges
  • 60g of butter
  • 1 tablespoon of flour
  • 400 ml of chicken broth
  • 100 ml of liquid cream
  • 50g grated Parmesan cheese
  • 20g pine nuts
  • Salt
  • Pepper

Step-by-step preparation

  • Step 1. Clean the onion and carrots, and chop them separately. Sauté the onion in the butter (you can substitute it with olive oil) for 2 min. Add the carrot, sprinkle with the flour, pour in the broth, season with salt and pepper and cook for 10 minutes.
  • Step 2. Chop the pine nuts and mix them with the cheese. Make the cheese crisps by melting 4 tablespoons of the mixture in a skillet. Make 8 crisps.
  • Step 3. In the blender glass, add the vegetables with the broth, the orange juice and the cream. Crush well and adjust the salt.
  • Step 4. Divide the cream into 4 bowls and serve it decorated with the crispy cheese and pine nuts.

A piece of advice: if you want it to be healthier, do not accompany it with the crispy cheese with pine nuts. 

 

6. Seafood salad baskets

Mussels are a delicious shellfish with a high content of vitamin A, B vitamins, vitamin C, D, E and K. They also have anti-inflammatory properties due to their high content of omega-3 fatty acids. For their part, prawns are rich in vitamins B3, B12, D, E and K, and have a high content of protein and minerals, such as iodine.

 

Preparation time: 45 minutes

 

Ingredients (for 12 units)

  • 12 dumpling wafers,
  • 12 tomatoes
  • 12 mussels
  • and 12 prawns
  • cooked and peeled,
  • 12 surimi
  • salad leaves,
  • Oil and salt

Step-by-step preparation

  • Step 1. Place 12 individual planets face down and, on top of each one, place a wafer. Press to shape them. Preheat the oven to 180°C, put the wafers in and cook for 15 min. Take them out of the oven, wait for them to cool down and unmold the baskets.
  • Step 2. Wash and dry the salad leaves. Put them in a bowl, including the washed and quartered tomatoes, the mussels, the prawn tails and the chopped crab sticks.
  • Step 3. Season with oil, season and stir; divide the salad in the baskets and serve them right away so they don't go soft.

A piece of advice: if you want this lunch to be even healthier, serve the salad without the baskets, in a bowl.

 

7. Pumpkin chicken skewers

If you are looking for healthy lunch recipes, the ones that include chicken are perfect, since this meat is low in fat and calories, and has high levels of protein, as well as a high content of nutrients and vitamins.

 

Preparation time: 45 minutes

 

Ingredients for 4 people)

  • 2 chicken breasts
  • 800g pumpkin
  • 80g arugula
  • Juice of 1 lemon
  • Olive oil
  • Salt and pepper

Step-by-step preparation

  • Step 1. Remove the remains of fat and bones from the breasts. Then wash them, dry them and cut them into cubes. Sprinkle with pepper and sprinkle with lemon juice. Reserve them to macerate for 30 minutes.
  • Step 2. Preheat the oven to 200 °C. Remove the skin and seeds from the pumpkin, clean it and cut it into small cubes. Season with salt and pepper and place them in a baking dish lined with parchment paper. Spray them with a thread of oil and put them in the oven for 20 minutes.
  • Step 3. Drain the chicken tacos and thread them on wooden skewers soaked in water so that they skewer well. On a greased griddle, roast them with a few drops of oil for 8 minutes. Turn them over so they brown on all sides.
  • Step 4. Wash and dry the arugula. Divide it between plates, add the pumpkin, arrange the skewers on top and serve.

Trick: If you add a dash of soy sauce to the lemon juice with which you marinate the meat, it will be juicier.

 

8. Marinated beef skewers

Veal meat is lean meat with great nutritional power. It offers a high content of quality proteins and low-fat content. Likewise, it contains minerals such as iron, potassium, magnesium, calcium and zinc. Grilled or in any recipe, it is a healthy and tasty lunch.

 

Preparation time: 70 minutes

 

Ingredients for 4 people)

  • 600 g of beef tenderloin
  • ½ red bell pepper
  • 1 green bell pepper
  • 1 purple onion
  • 12 mushrooms

For the marinade:

 

  • 1 peeled garlic clove
  • 1 teaspoon of oregano
  • a few leaves of rosemary
  • 1 teaspoon of sweet paprika, 3 tablespoons of olive oil
  • Salt pepper

Step-by-step preparation

  • Step 1. Wash and dry the tenderloin, then cut it into large cubes. Take a deep bowl and add the ingredients for the marinade. Also include the sirloin cubes, cover with plastic wrap and leave to marinate in the fridge for at least 1 hour.
  • Step 2. Clean, wash and cut all the vegetables in the same size as the meat cubes.
  • Step 3. Assemble the skewers, alternating all the ingredients.
  • Step 4. On a very hot griddle, cook the skewers on each side for 3 to 4 minutes.
  • Step 5. It can be served with a few tablespoons of boiled brown rice or with a light salad.


 9. Rabbit with Ibizan salad

Rabbit is a highly appreciated white meat in the kitchen due to its high protein content, it hardly contains fat and it does not have carbohydrates. Therefore, any recipe with rabbits can be part of your healthy lunches and will fill you up. 

 

Preparation time: 30 min

 

Ingredients for 4 people)

  • 1 rabbit cut into quarters
  • 4 cloves of garlic
  • White wine, 3 tomatoes
  • 4 slices of stale bread
  • 150g cherry tomatoes
  • 2 spring onions, ½ fuet, rosemary
  • 50 g green and black olives, pepper, thyme
  • olive oil, vinegar, salt

Step-by-step preparation

  • Step 1. Clean the garlic, reserve two and crush the rest in a mortar. Add 2 tablespoons of oil, 100 ml of wine and some washed thyme and rosemary leaves and mix well.
  • Step 2. Clean the rabbit, wash it and salt and pepper it. Put it in the previous mixture and let it macerate for 15 minutes.
  • Step 3. Preheat the oven to 200ºC and place the macerated tip on a tray. Roast it for 25 or 30 minutes
  • Step 4 . Cut the bread into cubes. Lacquer the tomatoes and grate them. Mix the bread with the tomato. Wash and cut the cherry into segments. Cut the fuet into slices.
  • Step 5. Take the two garlic that you had reserved, remove the germ and chop them. Clean, wash and chop the onions.
  • Step 6. Mix everything with the drained and halved olives and dress with oil, vinegar and salt. Finally, serve with the rabbit.

 

10. Sea bream in salt with tomato salad

Sea bream is a fish that provides little fat and a large number of nutrients. It is high in protein, calcium and phosphorus. It is rich in omega-3 fatty acids, helping to reduce blood cholesterol levels, and stands out for its vitamin content.

 

Preparation time: 1 hour

 

Ingredients for 4 people)

  • 2 whole sea bream with scales (800 g)
  • 2 kg of coarse sea salt
  • 100 g cherry tomatoes of various colours
  • 2 sprigs of parsley
  • 1 lemon
  • 50g roasted red pepper
  • 200 g of mixed salad leaves
  • 10 pink peppercorns
  • 100ml olive oil
  • Salt

Step-by-step preparation

  • Step 1. Preheat the oven to 225°C. Wash the sea bream without removing the scales and dry them with kitchen paper. Take from a refractory source and add half of the sea salt. Put the sea bream on top and cover it with the remaining salt. On the layer of salt, pour a little water and press it lightly with the palm of your hands so that it is compact.
  • Step 2. Put the tray in the oven for 25 minutes. Take it out and let it sit for 3 minutes.
  • Step 3. While the sea bream is being done, proceed to wash the tomatoes. Cut them in half. Wash the pepper, remove the seeds, if any, and cut it into strips. Reserve it in a bowl, where you will also add the salad leaves, washed and dried, and the tomatoes. Stir the mixture and divide the salad among the plates.
  • Step 4. Crush some pink pepper. Wash the parsley and chop it. Take the lemon, wash it, dry it, grate the skin and squeeze it. In a bowl, add the pepper, parsley, 2 tablespoons of lemon juice and the zest. Add olive oil, season to taste and stir the mixture.
  • Step 5. Break up the salt crust with a fork and carefully remove it. Remove the skin and bones from the sea bream, remove the whole fillets and serve over the salad, sprinkle with the dressing.