Quick and healthy lunch: delicious options for everyday life

There are days when our dream is to have 48 hours, because it is almost impossible to have lunch on a busy day, full of meetings and activities. Therefore, we are always between two options: skip lunch or eat something faster like a cookie or fruit. That's why today's article is aimed at those looking for healthy and practical options for lunch.

What is an ideal lunch?

One ideal healthy lunch it would be a balanced meal, which contains a variety of foods from different food groups, such as carbohydrates, proteins, healthy fats, vitamins and minerals. A good option would be to include a main course that has a source of protein, such as fish or legumes, a complex carbohydrate, such as brown rice or sweet potatoes, and a portion of fresh vegetables or a salad with cooked vegetables.

In addition, it is important to avoid ultra-processed foods, rich in sugar and trans fats, and opt for homemade and natural preparations.

3 recipes for a quick and healthy lunch

1. Green salad 

You can combine three types of leafy greens, but you can include others such as green cabbage, endive, spinach, green beans, broccoli. Toss all the plain green salad leaves together in a serving bowl and season as desired. One tip is to unite 3 macronutrients: proteins, fibers and fats.

2. Frying pan noodles 

Pasta is an excellent source of carbohydrates, fiber, vitamins and iron, which have many health benefits. It can help with weight control, improve mood, prevent cardiovascular disease, provide energy and is easy to digest. However, it is important to consume it in moderation and in a balanced diet.
Adding some ingredients to the pasta, such as corn and peas, and seasoning it with red pepper and garlic can make all the difference in the flavor and experience of tasting it.

3. The traditional: rice and beans

This one you don't even need a recipe, do you?

the classic dish Brazilian¹, composed of rice, beans and a source of protein, brings several important nutritional benefits. Rice is an excellent source of complex carbohydrates, which provide long-lasting energy for the body. Beans, in turn, are a great source of vegetable protein and soluble fiber, which help keep the intestine healthy and reduce the risk of chronic diseases. It is essential to choose sources of protein, preferably vegetables, for a healthy diet.

Together, these foods form a balanced combination of macronutrients and micronutrients, offering numerous health benefits.

2 extra tips for a healthy and quick lunch

1. Freeze what you can

Preparing meals can be tiring, especially after a stressful day at work. Therefore, it is important to find ways to simplify the process. One tip is to dedicate time on the weekend to cut and store the ingredients that will be used during the week. You can cook the rice in advance and freeze it in separate servings, as well as prepare the beans for easy reheating. Also, it's also a good idea to prepare your lunch a day ahead, so you don't have to worry about it in the morning. With these tips, you will have healthy and tasty meals without having to spend a lot of time in the kitchen.

3. Experimente o Foodz Du Chef

Foodz Du Chef is a nutritionally complete option for those who lead a busy life and seek a balanced diet. Each Foodz Du Chef meal is carefully crafted to provide a balanced blend of essential nutrients, with 25g of pea and soy protein, 25 vitamins and minerals, 8g of fiber, carbohydrates and healthy fats. It is an excellent instant food alternative for those looking for convenience without compromising nutritional quality in the lunch time.

According to Nutritionist Paulo Freitas “The nutritional table is sensational, so I started using it and pass it on to my patients without any fear, because nowadays many people need practicality, so I see it as a solution”. With this innovative formula, Foodz can help you maintain a healthier diet!


Foodz Du Chef - BRL 19.98 per meal



  1. http://ve.scielo.org/scielo.php?script=sci_arttext&pid=S0004-06222000000400005
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