Planning economical and tasty lunches for the week can be quite a challenge, especially when the goal is to balance healthy eating with convenience and low cost. With that in mind, we have gathered six recipes that combine simplicity, flavor, and nutritional value to make your daily routine easier. With accessible ingredients and easy preparation methods, these options offer essential proteins, fibers, and vitamins for a balanced and delicious diet. Check out the recipes below to make your weekday meals lighter on your wallet and much tastier!
1 – Rice with Chicken and Vegetables
Ingredients:
- 1 cup of brown rice
- 200g of chicken breast, cubed
- 1 chopped carrot
- 1 medium zucchini, chopped
- ½ cup of fresh or frozen peas
- 1 tablespoon of olive oil
- Salt, pepper, and herbs to taste (such as thyme or rosemary)
Caloric and Protein Content:
- Calories: ~400 kcal per serving
- Protein: ~25g per serving
How to Prepare:
- In a pan, heat the olive oil and brown the chicken cubes. Season with salt and pepper.
- Add the rice and quickly sauté. Add water (approximately double the amount of rice) and let it cook over medium heat.
- When the rice is almost cooked, add the carrot, zucchini, and peas.
- Cook until the rice and vegetables are soft and the chicken is fully cooked. Finish with herbs.
2 – Pasta with Tomato Sauce, Broccoli, and Tuna
Ingredients:
- 200g of whole wheat pasta
- 1 can of tuna in water
- 1 cup of cooked broccoli
- 1 can of peeled tomatoes or 2 ripe tomatoes, chopped
- 1 garlic clove, chopped
- 1 tablespoon of olive oil
- Salt, pepper, and basil to taste
Caloric and Protein Content:
- Calories: ~350 kcal per serving
- Protein: ~20g per serving
How to Prepare:
- Cook the pasta according to the package instructions.
- In a pan, heat the olive oil and sauté the garlic. Add the tomatoes, season with salt and pepper, and cook until it forms a sauce.
- Add the tuna and broccoli to the sauce and mix well.
- Drain the pasta and mix it with the sauce. Finish with fresh basil.
3 – Vegetable Omelet with Potato and Cheese
Ingredients:
- 2 eggs
- 1 medium potato, cooked and chopped
- ½ chopped bell pepper
- ¼ chopped onion
- 1 tablespoon of grated cheese (optional)
- Salt and pepper to taste
- 1 teaspoon of olive oil
Caloric and Protein Content:
- Calories: ~300 kcal per serving
- Protein: ~15g per serving
How to Prepare:
- In a non-stick skillet, heat the olive oil and sauté the onion, bell pepper, and potato.
- In a bowl, beat the eggs with salt and pepper.
- Pour the beaten eggs into the skillet over the sautéed vegetables. Cook until the omelet is firm.
- Add the grated cheese on top before folding the omelet.
4 – Blender Vegetable Pie
Ingredients:
For the batter:
- 1 cup of milk
- 1 cup of flour (can be substituted with whole wheat)
- ½ cup of vegetable oil
- 2 eggs
- 1 teaspoon of baking powder
- Salt to taste
For the filling:
- 1 grated carrot
- 1 chopped zucchini
- ½ cup of corn
- ½ cup of peas
- Salt and pepper to taste
Caloric and Protein Content:
- Calories: ~250 kcal per slice (depending on size)
- Protein: ~7g per slice
How to Prepare:
- In a blender, blend the batter ingredients until well mixed.
- Season the vegetables for the filling with salt and pepper.
- In a greased baking dish, pour half of the batter, add the filling, and cover with the rest of the batter.
- Bake in a preheated oven at 180°C (350°F) for about 30 minutes or until golden.
5 – Lentil Soup with Vegetables
Ingredients:
- 1 cup of dried lentils
- 1 chopped carrot
- 1 chopped potato
- ½ cup of chopped pumpkin
- 1 chopped onion
- 1 garlic clove, chopped
- 1 tablespoon of olive oil
- Salt, pepper, and bay leaves to taste
Caloric and Protein Content:
- Calories: ~280 kcal per serving
- Protein: ~12g per serving
How to Prepare:
- In a large pot, heat the olive oil and sauté the garlic and onion.
- Add the lentils and vegetables, stirring well to combine the flavors.
- Add water to cover the ingredients and season with salt, pepper, and bay leaves.
- Cook for about 30 minutes until the lentils and vegetables are soft.
6 – Grilled Chicken Salad with Quinoa
Ingredients:
For the Salad:
- 1 grilled chicken breast (seasoned to taste)
- 1 cup of quinoa (cooked)
- 2 cups of leafy greens (such as lettuce, spinach, or arugula)
- 1/2 chopped tomato
- 1/2 chopped cucumber
- 1/4 sliced red onion
- 1/4 cup grated carrot
- 1/4 cup crumbled feta cheese (optional)
For the Dressing:
- 3 tablespoons of olive oil
- 1 tablespoon of balsamic vinegar
- 1 teaspoon of mustard
- Salt and pepper to taste
How to Prepare:
- Grill the Chicken. Season the chicken breast with salt, pepper, and herbs of your choice. Grill in a skillet or on a grill until cooked and golden. Let it cool slightly and then slice.
- Cook the Quinoa. Rinse the quinoa under running water. Cook in a saucepan with 2 cups of water (or broth) until the grains are tender and the water has evaporated (about 15 minutes). Let it cool.
- Assemble the Salad. In a large bowl, mix the leafy greens, cooked quinoa, tomato, cucumber, red onion, and carrot. Add the sliced chicken on top and, if desired, the feta cheese.
- Prepare the Dressing. In a small container, mix the olive oil, balsamic vinegar, mustard, salt, and pepper. Stir well until emulsified.
- Drizzle the salad with the dressing and gently mix everything together. Serve immediately.
These lunch recipes are economical, tasty, and nutritious options, ideal for those seeking a balanced and affordable diet throughout the week. Each dish offers a variety of essential nutrients, including proteins, fibers, vitamins, and minerals. Additionally, the preparations are simple and practical, adaptable to individual preferences and dietary needs, providing healthy meals that everyone will enjoy.
Did you like the recipes? Tell us which one was your favorite!