Choosing a healthy (and delicious) lunch can help fuel your body and brain, says Mackenzie Burgess, a registered dietitian, recipe developer, and owner of Happy Choices in Denver, Colorado. If you're looking for easy, healthy dinner ideas that make your weeknight dinner choices easier and more fun, try these recipes recommended by dieticians and nutritionists.
1. Cabbage salad stuffed with feta, peas and apples
Total preparation time: 10-15 minutes.
Why it's recommended: "This crunchy kale salad is my lunch choice when I need a salad that lasts for days," says Pasquariello. Kale is rich in vitamins, calcium, potassium, fiber and antioxidants that prevent cell damage, while chickpeas are a good source of protein, carbohydrates and fibre.
List of ingredients:
- 4 cups small or chopped cabbage
- 3-4 ounces feta, crumbled
- 1/4 cup chopped almonds
- 1 Granny Smith apple, cut into crescents or matchsticks
- 1 can of chickpeas, drain and rinse
- For the dressing: 1 tablespoon balsamic vinegar, 4 tablespoons olive oil, 1 teaspoon Dijon mustard, 1/4 chopped onion, 1/2 lemon juice, a pinch of salt, a pinch of pepper, a pinch of chilli flakes.
How to do it:
- Make the dressing by mixing or shaking all the ingredients in a jar. Fill a large bowl with kale (be sure to wash before using) and cover with dressing. Rub the dressing into the leaves with your fingers for a minute or two until the cabbage leaves are soft.
- Add the feta, slivered almonds, apples and chickpeas. Divide the salad into two parts, one to eat now and one to pack for later.
- If you have an extra 10 minutes, pan-fry the chickpeas with your favorite spices or bake them in the oven until crispy. Double or triple the dressing recipe and refrigerate to enjoy this salad throughout the week, adding kale, apples and other ingredients as needed.
2. Prepare the sautéed vegetables with chicken.
Total preparation time: 35 minutes.
Why it's recommended: Pasquariello says this recipe is packed with nutrients and fiber thanks to cruciferous vegetables and antioxidant-rich tahini. If you follow a vegetarian or plant-based diet, replace the chicken with protein-rich baked chickpeas, tofu or tempeh.
List of ingredients:
- 1/2 cup cauliflower florets, roughly chopped
- 1/2 cup broccoli florets, roughly chopped
- 1/4 red onion, thinly sliced
- 1 bell pepper, cut into strips
- 2 boneless, skinless chicken breasts (if fat, cut in half)
- Spices: salt, pepper, oregano, cumin to taste.
- Olive oil
- Sauce: 2 tablespoons of tahini, juice of 1 lemon, a pinch of salt, a pinch of pepper.
How to do it:
- Preheat oven to 400 degrees Fahrenheit. Add the cauliflower, broccoli, onion, and pepper to one side of a large parchment-lined baking sheet. Add the chicken breasts to the other side of the pan.
- Drizzle olive oil all over and sprinkle with recommended seasonings.
- Cook until the vegetables are tender and the chicken breasts are cooked through, about 25 minutes. If the vegetables cook too quickly (they become crispy with a layer of dark coals), cover the pan with foil or remove the pan from the oven and set the vegetables aside. Return the chicken to the oven and cover the vegetables with aluminum foil to keep warm until the chicken is cooked through—the internal temperature should reach 165 degrees Fahrenheit. (For a more accurate reading, it's best to use a meat thermometer.)
- While everything is cooking, prepare the sauce. Add the tahini, lemon juice, salt, pepper and a few tablespoons of hot water to a jar and shake or stir the ingredients in a small bowl.
- When the vegetables and chicken are done, shred the chicken with two forks, then divide between serving bowls and save for later.
3. A pot of pesto pasta
Total preparation time: 15 minutes.
Why it's recommended: This four-ingredient recipe can be whipped up in a flash, Burgess says, and is easy to make for lunch and use as leftovers or to prepare for lunch the next day. This dish is full of antioxidants, and the protein from the pea pasta and sausage will help fill you up.
List of ingredients:
- 8 ounces chickpea pasta
- 1 to 10 ounces chicken or turkey sausage
- 1/2 cup basil pesto (store-bought or homemade)
- 3 cups chopped vegetables of your choice (broccoli, peppers, cherry tomatoes, etc.)
How to do it:
- Cook the pasta according to the package directions and drain.
- While the pasta cooks, heat a large skillet over medium heat. Add the sausage, vegetables, and pesto, then cook until thoroughly heated, 3 to 4 minutes.
- Add the pasta to the vegetable mixture and stir to combine.
4. Salmon salad
Total preparation time: 10 minutes.
Why it's recommended: This wild salmon salad, recommended by Wells, is a rich source of omega-3 fatty acids (which support heart and brain health) and protein, as well as many essential vitamins and minerals. Capers and shallots are rich sources of quercetin, a flavonoid (antioxidant) with anti-inflammatory properties that are thought to potentially protect against cancer and heart disease. Herbs like parsley have additional anti-inflammatory and antioxidant properties.
List of ingredients:
- One 6-ounce can of wild salmon
- 2-3 tablespoons of mayonnaise
- 2 tablespoons crushed pepper
- 2 tablespoons chopped parsley
- ½ onion finely chopped
- 2 pickled cucumbers finely chopped with dill
- Salt and pepper
How to do it:
- Chop the parsley, capers, onion and pickle and place the ingredients in a bowl.
- Mix the salmon, mayonnaise, salt and pepper in a bowl. Chop the salmon and mix.
- Serve the salmon salad on a bed of your favorite dark leafy greens.
5. Mashed eggs, avocado and cabbage
Total preparation time: 10 minutes.
Why it's recommended: While simple, this Wells recipe is powerful and nutritious. Eggs are an excellent source of fat and protein and are rich in choline, which protects against heart disease and inflammation. Avocados are a source of healthy fats and fiber, as well as potassium and glutathione, an antioxidant that helps fight cancer. Finally, sauerkraut is rich in vitamin E, vitamin C and prebiotics, which have anti-inflammatory properties.
List of ingredients:
- 2 eggs
- ½ avocado
- ¼ cup sauerkraut
- Salt and pepper
How to do it:
- Boil both eggs. Fill the pan with enough water to cover the eggs – it should be about an inch above the eggs. Cover the pot and bring the water to a boil, then turn off the heat and immerse the eggs in the boiling water (for medium eggs, let sit for 12 minutes; for large eggs, let sit for 15 minutes; for extra eggs large, leave to rest for 15 minutes. 18 minutes). minutes). ). As soon as the eggs are ready, pour cold water over them. Let them cool, then lightly beat each egg before peeling them.
- Cut the eggs and avocado into small pieces.
- Combine the eggs, avocado and all remaining ingredients in a bowl and mash. Serve on a bed of your favorite leafy greens, on a slice of wholemeal bread or with nuts and crackers.
6. Southwestern Quinoa Bowl
Total preparation time: 8-10 minutes.
Why it's recommended: The fiber from the beans and quinoa, the protein from the chicken, and the healthy fats from the avocado make you enjoy this Wengler-recommended recipe for half a day. As an added benefit, avocados contain a heart-healthy fat called oleic acid, which reduces inflammation, high blood pressure and improves insulin sensitivity.
List of ingredients:
- 1/4 to 1/2 cup quinoa
- 1/4 to 1/2 cup canned black beans (rinsed and drained)
- 1/4 cup corn kernels
- 3-4 ounces shredded chicken
- 1/4 to 1/2 sliced avocado or guacamole
- 2 tablespoons of olive oil
- Pico de gallo, salsa or hot sauce (store-bought)
- Salt and pepper to taste
How to do it:
- Cook the quinoa according to package directions.
- Combine all ingredients in a large bowl, mix and season with pico de gallo, salsa or hot sauce to taste.
7. 5 ingredient rice bowl.
Total preparation time: 10-15 minutes.
Why it's recommended: This five-ingredient rice bowl recipe from Pasquariello is an easy lunch option on busy days. Brown rice is a good source of whole grains, vegetables contain micronutrients like vitamin K and antioxidants, and pumpkin contains fiber. Sliced cherry tomatoes add textural contrast and contain the beneficial antioxidant lycopene.
List of ingredients:
- 1 cup brown rice
- 2 cups vegetable mixture
- 1 medium courgette, thinly sliced into half moons
- 2 ounces halloumi (or feta)
- A handful of cherry tomatoes, cut in half
- salt
- pepper
- Olive oil
How to do it:
- Cook the rice according to the instructions on the package.
- While the rice cooks, saute the zucchini in the olive oil over medium heat until tender, about 6-8 minutes. Salt and pepper. As soon as the pumpkin is ready, remove it from the mold.
- Fry for 1-2 minutes on each side or until golden brown, and if using feta, break into small pieces.
- Mix the cooked rice with mixed vegetables, courgette, halloumi or feta and cherry tomatoes. Serve or package later.
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