Healthy and Easy Lunch

What is Lunch ?

“Lunch is a Meal eaten in the Middle of the day, typically  one that is lighter or less formal than an evening meal. “

Is Lunch Important?

Of course Lunch is important, aswell as any other meal of the day. Mostly for Kids or Toddlers Lunch is important, because it gives them nutrients and vitamins during the day. It helps them aswell to concentrate, re energize their body and to controll the blood sugar (this counts for adults or teens too). Moreover if there is a lack of Nutrients for Kids or Toddlers their physical developments and  mental health could suffer. In addition for both  Adults and childs the lunch engages the metabolism .

What Does it Need for a Healthy Lunch?

It is imprtant that the Lunch has Fresh Vegetable or Salad and with it something high in protein like Fisch or Meat or legumes.

 The body needs Carbohydrates Aswell(except if your doing a Low Carb Diet). Those you will find in noodles Potatoes or Rice. It is essential that you combine all Food Groups and different Foods together and not only eat one of them.

How to eat correct ? 

yes maybe this may sounds ridiculous but trust me theres a lot of ways to eat unhealthy and it changes your life by eating correctly. Your body takes up the nutrition way better by eating the right way. It is obviously that you should take your time for eating and not just swallow everything down as fast as you can but there are also some other things you should avoid those are:

playing game, watching videos or being on your phone while eating. It could disturb your body on eating the right way. You Definitly should enjoy your meal without any deflection.

Heres the way it Tastes the Best : Smell your Food, Taste it and chew it so the food is optimized for you digestion. 

Below You find some amazing Recipes for a healthy lunch 

5 Healthy and Easy Lunch Ideas

You think making Spagetthi by yourself is difficult?  no its not Try this recipe out and we show you how to do it. This one takes a bit more time but it  is deffinitly worth the effort.

Searching for some Healthy Fast Food for Lunch? Then this is the right choice. Easy and Fast to make. As Simple as  a normal Burger just more Healthy Try it out now

You Like Avocado and Corn?  Then this one is definitly your choice. This is one is super healthy and Taste great. Creamy Avocado with fresh corn and Chicken, want anything more? 

Interested in some Vegeterian Lunch ? This one is a great Idea if you want to try something different. Of course you can exchange the Tofu with Meat if you Like to. Anyway if you like to try more Vegeterian Food Check it out Here!

This one comes traditionaly from Thailand and you will find it probably on every street corner in Bangkok. So Take the exciting Thailand vibe to your Home and Try it out and tell your friends about this great international recipe. This may not be Like the Real Pad Thai in Thailand but it is way more healthy and selfmade.

Not Enough Recipes for you ? Dont Worry we will update more Recipes soon Make sure to follow us on social Media or Join our Newslatter so you get information about all the Food Recipe and other Health and Fitness tips.

healthy easy lunch ideas

Salmon Burger

Incredients for 6 Servings

  • 30 gr. Parsley
  • 1 Onion
  • 250 gr. Salmon
  • 200 gr Cream cheese
  • 2 Tsp. Grated lemon peel
  • 1  Egg
  • 1/4 Tsp. Salt
  • 2 Pinch of Pepper
  • 1,5 Tbsp. Breadcrumbs
  • 50 gr. Wheatgerm
  • Oil to fry
  • 6  Burger breads (full grain makes it healthier)
  • 6  Lettuce leaves
  • 1  Tomato in slices
  • 6 Slices beetroot
  • 50 gr. Soybean sprouts
  • 200 gr. Low fat yogurt
  • 3 Tbsp. Mint, chopped


  1. Chopp the Parsley and Onion and mix it
  2. Add Salmon, cream cheese, lemon Egg, salt, Pepper and breadcrumbs and mix it
  3. Mix the wheatgerm inside
  4. Form patties out of the mixture on a oiled plate and let them cool for 30 min
  5. Fry the patties on each side for 5 min
  6. Now put the incredients you like on your Burger bread
  7. Enjoy!

Nutrient Information

  • Energy 412 kcal (19%)
  • Protein 24 gr. (44%)
  • Fat 4 gr. (19%)
  • Carbohydrates 48 gr. (16%)



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Simple and Easy Lunch Recipe

Curry with Potatoe Spagetti

Incredients for 4 Servings

  • 2 Sweet Potatoe
  • 1 Onion
  • 300 gr. Chicken Breast Fillet
  • 250 gr. Sugar Snap
  • 200 gr. Mushroom (Champignons)
  • 250 gr. Tomato (cherry)
  • 2 Tbsp. Coconut Oil
  • 2 Tsp. Red Currypaste
  • 400 ml. Coconut Milk
  • 1  Lime
  • Soy Sauce
  • 25 Gr. Coriander
  • 2 Tbsp. Roasted Peanuts


  1. Peel the potatoe and then cut it into spagetti with a Spiral Cutter (if you dont have one just peel them and then cut them in slices)
  2. Peel the Onion and cut them in slices. clean the meat dry it and cut it in slices. Clean the sugar Snaps and cut them in half. Clean the Mushrooms and cut them in a quarter. Clean the Tomato.
  3. Heat 1 Tbsp. Coconut Oil in a Pan. saute the meat in it. after its Done Take it out and heat another Tbsp Coconut oil in it and saute the Vegetables for 2-3 Minutes. Add the Curry paste and wipe everything off if the coconut milk. Let it simmer and add the Chicken and Sweet Potate and simmer it for 5 min.
  4. Cut the Lime in Halfes and do the Seasoning of the Curry with Soy Sauce and Lime Juice to your fits. Clean the Coriander and decorate the Dish with it. Strew the Peanuts over the Dish.

Nutrient Information

  • Energy 322 kcal (15%)
  • Protein 25 gr. (45%)
  • Fat 9 gr. (12%)
  • Carbohydrates 37 gr. (12%)


Fitness; Health

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healthy easy lunch ideas simple and quick

Corn with Chicken Pike

Incredients for 4 Servings

  • 450 gr. Chicken Breast Fillet
  • 1 Onion
  • 200 ml. Buttermilk
  • 2 Tbsp. Soy sauce
  • Cayenne pepper
  • 2 Corncob (you can also use corn of a can)
  • 1 Lime
  • 1 Red capsicum
  • 2 Spring Onion
  • 6 Stalks Coriander
  • 1 Garlic
  • 1 Avocado
  • Salt, Pepper
  • 4 Tbsp. Olive Oil
  • 1 Tsp. Butter


  1.  Cut the Chicken in 1 inch(2cm) cubes. Finely grate the onion and mix it with the soy sauce, cayenne and the buttermilk. Marinate the meat for 15 minutes with it. Cut the corn from the cob. Get the juice of the lemon.Cut the capsicum in rings. can the spring onion in thin rings. Chop the Coriander and Garlic. Cut the Avocado in Half and cut Slices out of it (without the shell). Season the sliced Avocado with Salt Pepper and Lime Juice.
  2. Let the Meat drain, then season it with salt and put it on a pike. Heat 2 Tbsp Oil in a Pan and sear the meat with high heat for 6-8 minutes until the colour turns into a golden brown.
  3. Heat the Remaining Oil in a pan and sear the corn. Add the capsicum and Garlic. sear it for 1-2 minutes then add the butter and season it with salt and pepper. Afterwards add the spring onions and shortly sear them aswell. Spread the corn over the avocado and decorate it with the chicken spikes. Drizzle it with the remaining lime juice and sprinkle with the coriander.
  4. Enjoy!

Nutrient Information

  • Energy 342 kcal (16%) 
  • Protein 29 gr. (49%) 
  • Fat 18 gr. (18%) 
  • Carbohydrates 12 gr. (6%)  


Healthy; Salad; Corn; Fitness

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Healthy simple eas fast Lunch Recipe

Pad Thai

Incredients for 4 Servings

  • 2 Tbsp. Tamarind paste
  • 5 Tbsp. Brown cane Sugar
  • 6 Tbsp. Fish Sauce
  • 2 Tsp. Chili Powder
  • 300 gr. Rice noodles
  • 150 gr. Chicken breast fillet
  • 1 Onion
  • 4 Garlic
  • 2 Eggs
  • 6 Tbsp. Peanuts
  • 100 gr. Soy spreads
  • 50 gr. leek onions
  • 3 Tsbp. Oil
  • 1 Lim


  1. For the Sauce dissolve the Tamarin paste and the sucer in 120 ml hot Water and add the Fish sauce and Chili Powder.
  2. Cook the Noodles 5-10 min. Clean the Chicken afterwards cut it in Slices. Peel the Onion and Garlic and Chop them both.Scramble the egg. Chop the Peanuts. wash the Soy spreads and dry them by shaking. Clean the leek onions and cut them in thin rings.
  3. Heat the Pan add 2 Tbsp. Oil sear the Meat Onion and Garlic in it. Add half of the sauce and the noodles. Mix the Pan constantly. Push the stuff to one side of the pan on the other side sear the Eggs. Now Mix all Incredients again and add the left over sauce, Soy Spreads and 4 Tbsp. Peanuts and at the last the leek onions.
  4. Decorate with the Lime and Peanuts
  5. Enjoy!

Nutrient information

  • Energy 525 kcal (24%) 
  • Protein 23 gr. (42%) 
  • Fat 27 gr. (36%) 
  • Carbohydrates 49 gr. (16%)  


Thailand, Fitnes, Health, Pad Thai

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healthy and easy lunch recipe

Tofu with Vegetable

Incredients for 2 Servings

  • 200 gr. Tofu
  • 20 gr. Fresh ginger
  • 150 gr. Carrots
  • 300 gr. Broccoli
  • 4 Tbsp. Oil
  • 2 Tsp Roasted sesame oil
  • 6 Tbsp Teriyaki-Sauce with roasted garlic
  • 200 ml. Vegetable stock
  • 4 Spring Onion
  • 1 Tsp. Starch
  • Pepper
  • 2 Tbsp Chopped Coriander
  • Teriyaki-Sauce


  1. Cut the Tofu into Cubes.  Peel the Ginger and finely grade it. Peel the Carrots and half it and cut it into thin slices. Clean the Broccoli and seperate it into small pieces
  2. Roast the Tofu gently in 2 Tbsp. Oil and 1 Tbsp Sesame Oil  for 5-10 minutes until its crispy. Deglaze it with 2 Tbsp. teriyaki Sauce with roasted Garlic and take it out. Now roast the Broccoli Carrots and ginger for 2 minutes.
  3. Add 4 Tbsp. Teriyaki Sauce with roasted garlic and the vegetable stock and let it simmer for 5 minutes.  Clean the Spring Onion and cut the white and bright green part into thin rings. Mix 1 Tsp. Starch with a little bit water and add it with the onion together to the vegetables. Let it stock again. Season it with Teriyaki Sauce and Pepper. Decorate it with Coriander and Finnish.
  4. Enjoy!

Nutrient Information

  • Energy 315 kcal (14%) 
  • Protein 21 gr. (38%) 
  • Fat 17 gr. (29%) 
  • Carbohydrates 18 gr. (6%)  


Vegeterian, Healthy, Delicious

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