11 healthy lunch recipes from just 3 easy-to-find ingredients

You have to work all day and don’t have much time to prepare lunch? These are incredibly simple lunch recipes that combine just 3 ingredients. These recipes will help replenish nutrients for the body, you can easily prepare them in advance at home without spending much time or effort.

Eating healthy is not easy when you don’t usually cook and buy ready-to-eat foods every day. For exercisers, this is also one of the important issues because it directly affects the results of training.

So, for those of you who have to work all day and eat lunch at the office, preparing dishes from the following lunch recipes will help you eat well while the preparation process is also very quick and easy. .

Lunch recipe from bread

Egg butter toast

Ingredients: Whole grain bread + butter + eggs.

Perfect for both breakfast and dinner, avocado toast can provide fiber, protein, and healthy fats.

You just need to toast the bread, spread a layer of mashed avocado and top with fried egg and you’re done. You can also sprinkle a little more salt and pepper to taste or toss with tomatoes if you like.

Toast with butter and fried egg

Toast with butter and eggs is a great workout lunch recipe

Peanut butter bread

Ingredients: Peanut butter + banana + whole grain bread.

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This lunch recipe will be a great choice for exercisers because of its simplicity and variety.

You just need to spread peanut butter on the cake and arrange a layer of sliced ​​banana on top and enjoy. Alternatively, you can vary the variety of nut butters and other fruits available in the house to vary the taste.

Lunch recipe from rice and noodles

Chicken fried rice

Ingredients: Chicken breast + egg + brown rice.

This lunch recipe is super convenient because you can combine many of the ingredients left over in the fridge.

Cook brown rice. Add the rice, diced cooked chicken breast, and 2 eggs to the pan and stir until the eggs are cooked through. If desired, you can add some beans, scallions, pepper and soy sauce to enhance the flavor of the dish.

Salmon zucchini noodles

Salmon zucchini noodles

Noodles made from squash help you have a more nutritious and frugal dish

Ingredients: Smoked salmon + cream cheese + zucchini spaghetti.

This is a low-carb version of creamy spaghetti. You should melt the cream cheese, then add the chopped salmon and squash and cook for 5-10 minutes, then sprinkle with some pepper and lemon juice and enjoy.

You can prepare this dish or put the ingredients in a container and heat it for about 3 minutes, stir in the microwave for lunch.

Tuna rice and guacamole

Ingredients: Brown rice + canned tuna + guacamole.

Guacamole is a mashed avocado sauce that can be made and refrigerated for use in a variety of dishes.

Mixing brown rice with tuna meat and topping with butter sauce will help you have a nutritious lunch. These three ingredients can also be purchased at the store and used directly without much processing.

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Lunch recipe with rolls

Salmon wrapped egg

Ingredients: Smoked salmon + egg + asparagus.

You can use the whites alone or both the whites and the yolks as you like. To make this dish, you just need to beat the eggs and spread a wide, thin layer on the pan. Then put the salmon and asparagus seasoned with salt and ground pepper in the center and wrap the egg around. Cover and leave for 2-3 minutes for the ingredients to cook and stick together.

Tuna and avocado roll

Tuna and avocado roll

The rolls are easy to make and convenient to take to work

Ingredients: Canned Tuna + Butter + Whole Wheat Bread.

This is a lunch recipe that can combine all the protein, fat and fiber needed for a busy work day. This dish does not need to be cooked, you can prepare the ingredients and make it at any time.

Use rice paper rolls or thin whole-wheat bread to make rolls. The filling will be canned tuna and sliced ​​or pureed avocado.

Chicken sausage roll

Ingredients: Chicken sausage + asparagus + whole wheat bread.

Similar to the lunch recipe above, you also prepare the rolls, then roll them with sausage and sautéed asparagus to complete a nutritious lunch.

Alternatively, you can incorporate other veggies and proteins like avocado and chicken rolls for a change every day. Combine more vegetables and a little sauce, salt and pepper if you want to enhance the flavor.

Side dishes or snacks

Oats for the night

Ingredients: Rolled Oats + Milk + Greek Yogurt

Oats are one of the most nutritious and convenient ingredients for gym goers.

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You just need to put oats in a jar, add milk and yogurt and mix well. Then cover the jar and put it in the fridge. The next day, you can eat the jar of oats directly for breakfast, lunch or snack and combine with honey and fruit depending on your preference.

overnight oats and berries

Overnight oats can be combined with any nuts and fruit you like

Baked Sweet Potatoes and Broccoli

Ingredients: Sweet potato + cheese + broccoli

With cold weather days, grilled sweet potato with cheese combined with steamed broccoli will be a great choice.

All you need to do is roast sweet potatoes with some cheese and serve with steamed broccoli or any other vegetable. This dish can provide both protein, carbs and fat for the body. If you don’t have an oven, you can mash sweet potatoes and serve with a vegetable salad.

Tuna stuffed bell pepper

Ingredients: Canned Tuna + Greek Yogurt + Red Bell Pepper

If you don’t have much time to prepare, you can use canned tuna mixed with yogurt, stuffed in bell peppers and then grilled or steamed to enjoy.

For vegetarians, you can make stuffing from pureed tofu with chopped vegetables. Note only a little salt and ground pepper, avoid adding too much unnecessary seasoning.

These are the simplest and easiest lunch recipes, you can apply immediately to own nutritious lunches every day.

Reference source

21 Easy Lunch Ideas Made With 3 Ingredients or Less. https://www.eatthis.com/easy-lunches/. Access date: September 7, 2020

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