5 recipes for a quick and healthy lunch


Who says that good food necessarily requires hours of cooking?

At work, many of us dine on the go or opt for a last-minute sandwich to avoid wasting time. However, it is very important to have lunch. First, skipping the lunch break is synonymous with 16 days off for your employer over a year. Secondly, in addition to the financial aspect, lunch is essential for the absorption of energy and vitamins and minerals during the day. In addition, it avoids small cravings between meals, a major advantage if you want to avoid weight gain. But you still have to eat properly for it and vary the pleasures. Here are five healthy recipes that can be easily prepared for a successful lunch that don’t need to be spent in the kitchen. A little advice, we do not hesitate to do a little more to plan all meals of the week.

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Moroccan salad with chickpeas

Ingredients for 4 people: 80g red onions, 30ml olive oil, 1 pressed lemon, 1g cayenne pepper (optional), 1g cumin, salt, pepper, 750ml chickpeas (canned), 280g fresh tomatoes, a few mint leaves.

Preparation10 minutes

Recipe: Pour the oil into a bowl with the lemon juice and spices. Beat with a fork until the dressing is emulsionized. Finely chop the onion and chop the tomatoes. Then add these preparations to the dressing with the chickpeas you have drained. Finally, sprinkle with freshly chopped mint and season as needed.

Bowl cake with sweet potato, for a sweet break

Ingredients for 1 person: 100g plain white cheese, 1 egg, 40g sweet potato flour, one teaspoon baking powder, one tablespoon agave syrup, one teaspoon vanilla extract.

Preparation time: 5 minutes

Recipe: In a bowl, sprinkle the egg with the white cheese and syrup. Add vanilla extract, flour, yeast and mix vigorously. Then heat the bowl in the microwave twice for 1min30 with a short pause of a few seconds in between. If you taste it, you can beautify it with the topping of your choice.


Salad Wrap

Ingredients for two wraps: salad, can of tuna, can of corn, cucumber, tomato, salt, pepper and pepper.

Preparation time: 10 minutes

Recipe: Wash your salad and keep the largest leaves. Then dice the tomato and slice the cucumber. Canned tuna and drain the corn and mix in a bowl with the spices. Then arrange the lettuce leaves flat and spread the mixture on top. Then add the tomatoes and cucumbers, then close them in the style of a wrap. To keep it closed, you can use a toothpick or a branch of chime.

Buddha Bowl

Ingredients for a person: 125 ml (1/2 cup) cooked rice vermicelli, 65 ml (1/4 cup) rice vinegar or white vinegar, 125 ml spinach, 1/2 avocado, 1 cucumber, 1 carrot, 4 cherry tomatoes, pumpkin seeds and mayonnaise.

Preparation time: 15 minutes

Recipe: Start with the julienning of the carrots and cucumbers. Then halve the cherry tomatoes. Place the rice vermicelli in a bowl that you have previously cooked, then add the washed spinach sprouts with the chopped vegetables. Add the crushed avocado, pumpkin seeds and a tablespoon of mayonnaise. Mix at the last moment before tasting. Do not hesitate to season with a little salt and pepper.

Bagel Goat Tomato and Honey

Ingredients: A cereal bagel, a goat manifold, a tomato, a teaspoon of honey, sesame seeds, rocket.

Preparation time: 5 minutes

Recipe: It’s easy, just cut the bagel in its width and distribute it with honey. Then add a few slices of tomatoes and cut beforehand. ┬áThen crush the goat step on them, with sesame seeds and rockets, before closing with the other half of the bread.

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Enjoy your meal!