With only 1 hour of preparation on the weekend, you can eat a healthy lunch for the rest of the week!
A busy life can make eating healthy every day a real challenge. With only one hour of preparation on the weekend, you can eat healthy for the rest of the week. We provide easy to make recipes for breakfast, snacks, lunch and dinner for an entire week to prepare in just 1 hour. With vegetarian and vegan options. All recipes are high in protein, healthy complex carbs, unsaturated fats, high in fiber, and full of vitamins and minerals. (Lose weight by eating more fiber). A freezer and microwave come in handy! (Freezing and reheating your meals lowers the amount of carbs in your meals)
Lunch recipe 1: OMG Bread!
Ingredients for 1 bread of 10 slices:
- 200 grams fine chopped and leaked out zucchini
- 2 eggs
- 225 grams whole grain flower*
- 1 teaspoon baking powder*
- 1 tablespoon neutral oil
- An oven and bread baking tray
- Baking paper
- Skewer
- Tin foil
*You can replace the flower and baking powder by 225 grams instant bread mix. For the gluten free option, replace the whole grain flower by grinded rolled oats
Preparation
- Preheat the oven to 200 degrees
- Mix the zucchini, flower, baking powder, eggs and oil into a firm dough. Add water if it needs extra smoothness, add flower if it’s too wet
- Grease the baking tray and cover with baking paper
- Divide the dough into the tray and bake for 45 minutes
- Stick a skewer into the bread. If the skewer comes out clean, the bread is done.
- Let the bread cool off before taking it out off the tray. Then take it out and let it evaporate on a baking rack
- Cut the bread into slices and make sandwiches however you like. Wrap per 2 in tin foil and freeze so you can have a healthy veggie rich lunch!
Vegetarian/ vegan alternative
- Replace 2 eggs by 4 tablespoons of maize and 4 tablespoons of water
Nutritional value per slice: 118 kcal/ 4,3 gr. fat (0,9 gr saturated)/ 14 gr carbs/ 4,7 gr protein/ 2,2 gr fiber. Nutritional value per vegan slice: 114 kcal/ 3,3 gr. fat (0,6 gr saturated)/ 16,5 gr carbs/ 3,4 gr protein/ 2,2 gr fiber
Lunch recipe 2: Omelet to go
Ingredients for 8 omelets to go:
- 8 eggs
- 100 grams raw spinach
- 1 spring onion
- 1 red bell pepper
- 80 grams cooked meat (your choice: ham, chicken, leftover)
- Black pepper by taste
- Neutral oil
- Muffin baking tray
Preparation
- Preheat the oven to 180 degrees
- Grease the baking tray
- Cut the veggies and meat into small pieces
- Beat the eggs and add the veggies, meat and black pepper
- Divide the mixture to the baking tray
- Bake the omelets to go in about 8 minutes until golden brown
- Let them cool off in the baking tray, then remove and evaporate on a baking rack
- The omelets stay ok in the fridge for 2 days and in the freezer for one month
Vegetarian alternative:
- Use a vegetarian meat replacement
Vegan alternative
Ingredients for 8 vegan omelets to go:
- 3 jars of 400 grams chickpeas on water* (you need 360ml chickpea water in total)
- 150 grams chickpea flower
- 50 grams wholegrain flower (or grinded oats for the gluten free option)
- 1 teaspoon baking powder
- 2 tablespoons noble yeast flakes
- 320 ml water
- 100 grams raw spinach
- 1 spring onion
- 1 red bell pepper
- 80 grams cooked vegan meat
- Black pepper by taste
- Neutral oil
- Muffin baking tray
- Mixer
- 2 large bowls
*For the replacement of 8 eggs, you need 360ml chickpea water (45ml per egg). The amount of fluid in a jar can differ. In this recipe, we assume 120ml water per jar.
Preparation
- Preheat the oven to 180 degrees
- Grease the baking tray
- Cut the veggies van vegan meat into small pieces
- Leak out the chickpeas and save the water in a bowl
- Mix the chickpea water until airy and fluffy
- Mix the chickpea flower, wholegrain flower, baking powder, noble yeast flakes in another bowl
- Add the fluffy stuff to it and carefully stir into a smooth batter
- Add the veggies and vegan meat and divide the mixture to the baking tray
- Bake the omelets in about 8 minutes until golden brown
- Let them cool off in the tray, them remove and let them evaporate on a baking rack
- The omelets stay ok in the fridge for 2 days and in the freezer for one month
Nutritional value per 4 omelets to go: 354 kcal/ 21,2 gr fat (7,2 gr saturated)/ 5,4 gr carbs/ 33,6 gr protein/ 3,2gr fiber. Nutritional value per 4 vegan omelets to go: 440 kcal/ 8,2 gr fat (1,6 gr saturated)/ 58 gr carbs/ 28 gr protein/ 10,2 gr fiber
Lunch recipe 3: Chickpea stew
Ingredients for 4 portions
- 3 jars of 400gr chickpeas
- 4-8 tablespoons (vegan) chili powder no salt added
- 1 kg mixed veggies of your choice: zucchini, egg plant, carrot, celery and all leftovers
- 2 cans peeled tomatoes
- 2 chopped big white onions
- 2 chopped cloves garlic
- 1 tablespoon neutral oil
- Salt and black pepper by taste
- 1 large pan
Preparation:
- Fry the chopped onions until golden brown
- Add the chili spices and fry for a minute
- Add the chopped garlic and veggies and fry for about 5 minutes
- Make sure all the veggies are covered with the spices. If needed, add some more
- Add the peeled tomatoes and leaked out chickpeas
- If needed, add some water
- Let it shimmer for 15 minutes and add salt and black pepper by taste
- Let it cool off before putting in in the fridge or freezer
- You can keep the stew in the fridge for 3 days and in the freezer for a month
Nutritional value per portion: 351 kcal/ 8,8 gr fat (1,2 gr saturated)/ 41,2 gr carbs/ 17,7 gr protein/ 18,1 gr fiber.
Create your own health!©
