How to get a healthy lunch? This Four Healthy Lunch Menu

Lunch is an attempt to restore energy to the body and raise blood sugar levels when focus and concentration start to decrease.

Consuming lunch can also keep the body's metabolic processes in order to remain active, especially your lunch portions were adequate.

The lunch menu will still restore energy and make you feel fresh and continue next job.

Reporting from bdp.co.id, according to research results are to be believed, people often skip lunch instead will have an average weight heavier than people who regularly eat lunch.

How can it be like that? Because if no lunch will make the appetite will increase. It will make people eat excessive portions or very likely to eat foods that poor nutritional value.

                                          Healthy lunch ilustration. (pixabay)

Here are some of the lunch menu that you can practice

1. Vegetable soup

Material:

1 liter of water, bring to a boil

1 medium size onion, sliced

2 carrots, chopped

3 stalks celery, sliced

400 grams of chopped tomatoes

80 grams of beans

11/2 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 the oil in a large pot. ADD onion, carrot, leek, celery. Stir-fry until sizzling. Reduce the heat the stove, cover and closed a low heat for five minutes.

Enter the tomatoes, water, tomato paste, beans, and peas, macaroni, salt, and pepper. Cook for 15 minutes or until cooked.

The vegetable soup complies with a healthy diet. This is because of many types of vegetables in one meal. Additionally, any portion of this menu also produces up to 78 kcal of energy sources with a low-fat content of about 1.9 grams.

As for people who love food vegetable (vegetarian) also can cook and eat them so as to produce energy for daily activities.

2. Lemon Chicken

Material:

2 chicken breasts without bone and skin

1 small onion, sliced

1 cup broth

½ lemon, grated peel and squeeze the water

6 mushrooms, sliced

1 tablespoon chopped celery

Salt, black pepper, fennel taste

1 tablespoon olive oil

How to make:

Fried chicken until golden brown color appears, then set aside.

Saute onions and mushrooms and enter broth. Reduce the heat and add the fennel.

Enter the grated lemon rind, celery, lemon juice and black pepper. Simmer until the water reduces by half.

Add the chicken to the pan. Cook for 15-20 minutes until the chicken is cooked.

The lemon chicken menu is a menu rich in protein but does not contain excessive levels of fat (the medium). The lemon chicken menu also has a protein content of up to 39.8 grams for the portion of the menu. While the energy output reached 292 kcal and fat content of only 9.7 grams.

3. Sandwich egg curry

Material:

2 hard-boiled eggs, chopped

2 tablespoons yogurt

2 tablespoons red pepper, chopped

¼ teaspoon of curry powder

2 slices whole wheat bread, toasted

½ cup fresh spinach

Salt and pepper to taste

How to make:

1. Mix eggs, yogurt, paprika, curry powder, salt, pepper in a small bowl, stirring until blended.

2. Arrange bread wheat, spinach and egg mixture. Sandwich ready to be served.

Their chicken curry was able to add an antioxidant compound on the main ingredient of this menu. Curried egg sandwich a little bit, you can earn up to 410 calories of energy.

4. Chicken rice

Material:

Rice

100 grams of chicken breast without skin and bones

5 eggs, beaten

85 grams of mushrooms

1 ½ cup of spinach, chopped

1 ½ tablespoon fresh ginger, peeled, chopped

2 cloves garlic, minced

1 cup chopped onion

1 cup thinly sliced ​​carrots

1 tablespoon fish sauce

2 tablespoons chopped celery

2 tbsp chives

1 tablespoon soy sauce

Oil

How to make:

Rub both sides of the chest epileptic with a mixture of ginger and garlic as well.

Chicken breast with plastic wrap

Steamed chicken breast for 20 minutes or until cooked.

Heat the oil scrambled eggs until cooked, remove and slice the omelet.

Reheat the oil, put garlic chicken, carrots, fish sauce. Cook the chicken until cooked (or add a little water if necessary).

Add rice, mushrooms, celery, leeks, and soy sauce, and cook for three minutes.

Enter the egg whites and spinach and stir to serve.

This dish is a complete nutritional type. Tofu contains vegetable protein, chicken meat has animal protein, vegetables contain fiber, and rice contains carbohydrates and low in fat, only 3.5 grams of total fat and 0.7 grams of saturated fat level.

Nutritionists say, by bringing lunch from home, you take full control of the food that you create.