3 Healthy Lunch Menu Recipes

3 Healthy Lunch Menu Recipes
3 Healthy Lunch Menu Recipes

3 Healthy Lunch Menu Recipes

Windowofworld.com – If you are tired of buying lunch or are often confused about choosing, you can try making your own lunch from home. The healthy lunch menu can be tailored to your liking, and is also suitable for your health.

Bringing lunch from home has its own advantages. Besides saving money, planning a lunch menu and making it yourself at home can also maintain the nutritional intake we get from food.

Various Healthy Lunch Menu Recommendations

Maintaining good nutrition and nutrition is important so that your body remains healthy. When cooking yourself, you can adjust the type and level of spices that are included in the food. This is especially important for those of you who have allergies to certain foods or are undergoing a diet program, for example a diet for high cholesterol, high blood pressure, heart disease, or diabetes.

If you are still confused about making a healthy lunch menu, here are some recipes that you can practice:

1. Vegetable Soup Recipe


  • 1 liter of water, bring to a boil
  • 1 medium onion, sliced
  • 2 carrots, chopped
  • 3 celery stalks, sliced
  • 400 grams of chopped tomatoes
  • 80 grams of green beans
  • 1½ tablespoons tomato paste
  • 80 grams of peas
  • 50 grams of macaroni
  • Leek
  • Salt and pepper to taste
  • ½ tablespoon vegetable oil

How to make:

Heat oil in a large saucepan. Add the onions, carrots, spring onions, and celery. Sauté until sizzling. Reduce the heat of the stove then cover and let it simmer for five minutes.
Add the tomatoes, water, tomato paste, green beans and frozen peas. Add the macaroni, salt, and pepper. Cook for 15 minutes or until the pasta is done.

Vegetable soup really fulfills the requirements of a healthy diet, because there are many types of vegetables in one meal. Each serving contains 78 kcal with low fat content, which is about 1.9 grams. In addition, this menu is also suitable for vegetarians.

2. Lemon Chicken Recipe


  • 2 Boneless skin and chicken breasts
  • 1 small onion, sliced
  • 1 glass of broth
  • ½ lemon, grate the skin and squeeze the juice
  • 6 mushrooms, sliced
  • 1 tablespoon celery slices
  • Salt, black pepper, and fennel to taste
  • 1 tbsp olive oil

How to make:

  • Fry the chicken until golden brown, set aside.
  • Saute the onions and mushrooms, add the broth. Reduce heat then add fennel.
  • Add the grated lemon zest, celery, lemon juice, and black pepper. Bring to a boil until the water is reduced by half.
  • Put the chicken in the pan. Cook for 15-20 minutes until the chicken is cooked.

This menu is one of the high protein food menus but still not excessive in fat content. With 39.8 grams of protein in one serving, you can get 292 kcal of energy with only 9.7 grams of fat content.

3. Curry Egg Sandwich Recipe


  • 2 boiled eggs, chopped
  • 2 tablespoons of yogurt
  • 2 tablespoons chopped red bell peppers
  • ¼ tsp curry powder
  • 2 slices of whole wheat bread, toasted
  • ½ cup fresh spinach
  • Salt and pepper to taste

How to make:

  • Combine eggs, yogurt, paprika, curry powder, salt and pepper in a small bowl, stirring until blended.
  • Arrange whole wheat bread, spinach, and egg mixture. Sandwiches ready to serve.

Natural curry spices can add antioxidant compounds to the main ingredient of this menu. With just a cup of curry egg sandwich, you will get 410 calories of energy.

A nutritionist says that bringing lunch from home puts you in full control of what enters your body. So, don’t hesitate to be creative with your lunch menu, or try the examples of healthy and nutritious menus above. If necessary, consult a nutritionist to find out a menu that suits your condition.


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