Steak with mushroom sauce and potatoes
Preparation time: 25 min.
Healthy and fitness lunches
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Found 373 recipes
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Mushroom and chicken frittata
Preparation time: 25 min. -
Turkey meat ragu pasta
Preparation time: 40 min. -
Focaccia sandwich with beef and chimichurri sauce
Preparation time: 20 min. -
Creamy lemon chicken orzo
Preparation time: 30 min. -
Carrot wraps with pulled beef
Preparation time: 20 min. -
Chicken Udon Noodles
Preparation time: 40 min. -
Vegetable curry with cod and rice
Preparation time: 20 min. -
Chicken and grilled corn pasta salad
Preparation time: 20 min. -
Tofu summer rolls
Preparation time: 30 min. -
Pasta Ceasar salad with grilled halloumi
Preparation time: 20 min. -
Chicken fajita salad
Preparation time: 40 min. -
Burrito salad with minced beef and tortilla chips
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Juicy grilled chicken skewers
Preparation time: 30 min. -
Salmon and spinach wrap
Preparation time: 10 min. -
Courgette boats with turkey
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Strawberry curd cheese dumplings
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Healthy sweet baked rice with meringue
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Courgette Gnocchi with Bryndza cheese
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Cold lentil salad with feta cheese
Preparation time: 30 min. -
Focaccia tuna sandwich
Preparation time: 50 min. -
Orzo with chicken and broccoli
Preparation time: 30 min. -
Grilled tofu with rice
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Moroccan chicken with couscous
Preparation time: 35 min.
How to Have a Healthy Lunch?
In most European countries, lunch is considered the main and largest meal of the day. The amount of food eaten and its nutritional value can significantly affect your mood, energy levels, or work/sports performance in the afternoon. For this reason, you should really pay attention to your lunch.
According to the principles of rational nutrition, with the largest meal around midday, lunch should make up about 35–40% of your total daily energy intake. If you overeat at lunch, the risk of so-called gastrokoma increases significantly in the following hours, which means a drop in energy, drowsiness, and thus reduced performance. Also, be careful with heavy fried foods or very sweet dishes (buns, doughnuts, pancakes) – even such a lunch can suddenly throw you into gastrokoma. On the other hand, skipping lunch and starving during the day can lead to evening hunger followed by uncontrolled overeating.
Your lunch should be rich in quality protein, complex carbohydrates, health-promoting unsaturated fatty acids, and also fiber. These nutrients help you achieve long-lasting satiety after lunch and also ensure a stable level of gradually released energy without major fluctuations. Thanks to this, you won’t crave a sweet treat, and you’ll be able to handle every afternoon challenge.
So what should you cook for lunch? The choice can also be influenced by the season – in summer, you’ll probably prefer light lunches, while in winter, a meal that warms you up. You can also get inspired by our vegan, vegetarian, low carb or gluten-free lunches. And if you’re pressed for time, check out our quick lunch recipes that you can prepare in under 30 minutes.