Top 20 healthy and tasty PP lunch recipes: diet menu

Many people think that healthy food is less tasty and that it is more difficult to prepare it, since it is necessary to take into account calories, the ratio of dietary fat, etc. Many people think that healthy lunches are monotonous and boring. We will dispel all your doubts in this article! In fact, preparing healthy and delicious meals does not require much time and effort if you know the basic rules and have delicious recipes.

We invite you to familiarize yourself with our recipes, which will allow you not only to eat tasty and healthy food, but also to spend a minimum of time on its preparation. You will be able to make the most of your free time and provide your body with all the necessary nutrients. Some recipes don't even require your presence, you just do the prep work and the oven does the rest for you.

So, let's begin! These ten healthy lunch recipes will help you save time and money, eat delicious food, and replenish your energy and vitamins.

Chicken breast with pesto sauce

We know that many people are tired of chicken breast, but this is not the case. The taste of sunny Italy - chicken breast with pesto sauce, stuffed with Parma ham and sun-dried tomatoes, will not leave anyone indifferent. All you need is just eight minutes of prep time and 30 minutes of baking time.

Servings: 4

Preparation: 8 min

Cooking: 30 min

Ingredients

• 4 chicken breasts 200 g each, cut
• 50g homemade pesto (or store bought)
• 8 sun-dried tomatoes, squeezed
• 8 green olives, chopped
• 4 slices Parma ham

Cooking method

• Preheat the oven to 200°C - place the chicken breasts on a cutting board and use a knife to make a small cut on each of them, so that you get “pockets”.
• Stuff each breast with pesto, sun-dried tomatoes and olives.
• Wrap each breast in a slice of Parma ham and place on a baking sheet.
• Bake in the oven until cooked through, about 30 minutes, until the breasts are browned.
• Serve hot with salad and rice or refrigerate; you can enjoy their taste later.

Macronutrients

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Why is he so important?

Lunch for the human body, like breakfast, is an important part of the diet, because accelerated metabolism occurs from noon to three o’clock.

At this time, it is possible and necessary to eat more high-calorie dishes, but they are definitely healthy for the human body. There are principles of proper nutrition at lunch.

It is necessary to select a menu in advance so that the food is healthy and healthy:

1. It is forbidden to skip lunch, because prolonged fasting after breakfast can provoke overeating in the evening. There should not be a gap of more than 4 hours from breakfast to lunch.
2. Lunch should be the main thing, not breakfast. Lunch should contain everything: proteins, fats and carbohydrates and make up 40% of the daily diet.
3. Rare meals lead to disruption of metabolic processes, it is better to eat more often, but little by little.
4. Long breaks in eating signal the body about the need to store fat in reserve.
5. If you attend training, energy expenditure increases and the body requires replenishment in the form of tasty and healthy food.

We must not forget that fried foods are a taboo when eating properly, especially if you want to lose weight. Food must be boiled, baked or steamed.

Muffins with cheese and zucchini

Try our recipe for these delicious cheese and zucchini muffins. They are ideal as a snack and can be taken with you in a food container. You can add lettuce or other vegetables to them for a more filling and varied lunch.

Servings: 4

Preparation: 10 min

Cooking: 15 min

Ingredients

• 50 g low-fat high protein cheese
• 75 ml skim milk (or alternative)
• 150 g grated zucchini
• 3 medium eggs
• salt and pepper

Cooking method

• Preheat the oven to 180°C.
• Place all ingredients in a bowl and mix thoroughly.
• Pour mixture into muffin tins
• Bake for 12-15 minutes until the muffins are lightly browned.

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Macronutrients

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Bottom line

From 12 to 15 o'clock in the afternoon, our body produces a large amount of enzymes that break down food, so it is important to provide it with food and vitamins at this time. Lunch is the main meal of the day.

A balanced lunch contains:

• Complex carbohydrates;
• Protein;
• Vegetables.

For example: buckwheat porridge, pasta, baked potatoes, meat, fish, poultry, legumes, fresh vegetable or cabbage salad, and so on.

Memo: A properly composed and nutritious breakfast and lunch will help you avoid overeating at dinner.

Chicken fajitas... and pizza

Chicken fajitas... and pizza? This delicious high protein, low fat recipe combines two of our favorites into one. Extra bonus? It is very easy to prepare.

Servings: 2

Cooking time: 45 min

Ingredients

• 2 tbsp. l. coconut oil
• 500 g chicken breast (cut into strips)
• 2 tsp. garlic (finely chopped)
• 2 tsp. paprika
• 2 tsp. cayenne pepper
• 50 ml hot pepper sauce
• ½ white onion (chopped)
• ½ red pepper (chopped)
• ½ green pepper (chopped)
• 200g high protein cheese (grated)
• 1 ball wholemeal pizza dough
• 1 egg (beaten)
• low fat sour cream

Cooking method

• Preheat the oven to 200°C or 180°C (fan).
• Melt the coconut oil in a large saucepan over medium heat, then add the chicken, onions, and peppers and sauté for 8-10 minutes until cooked through.
• Add the garlic and paprika to the pan and cook for another 3 minutes, stirring occasionally, then transfer the mixture to a bowl. Add the hot pepper sauce, stir and set aside.
• On baking paper, roll out the pizza dough to about one and a half centimeters thick, then cut the center of the circle into eight equal parts, using a knife to draw 4 star-shaped lines.
• Place the chicken, onion and pepper mixture into the space between the star shape and the edge of the dough and sprinkle generously with cheese.
• Pull the corner of each cut triangle towards the edge of the pizza and secure it to the outer edge, while folding the outer edge of the pizza slightly inward to meet the corner of the triangle, then brush the surface with beaten egg.
• Bake in the oven for approximately 20 minutes. Serve by placing a bowl of sour cream in the center of the circle. Cut into portions and enjoy the taste!

Macronutrients

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General concept

Your friend tells you that she has PP, and you jump away in horror, believing that it is some kind of disease? Relax, it’s not contagious: PN is just “proper nutrition.” If you think that this is only for chubby women who dream of losing weight, you are mistaken. Yes, PP helps bring weight back to normal , but its main task is to maintain the proper functioning of the body. Thanks to it, you will feel cheerful and full of energy, and things like stomach problems, sugar levels and other horrors will not concern you at all. If you have a bad heredity, PN can save your health and save time that you could spend on treatment. So we advise you to think about proper nutrition now.

Do not confuse PP and diet. These are different things. The diet is associated with severe restrictions. With PP, in principle, you can eat everything, but only at different times and in certain quantities.

the following categories of products must be present in your diet

• cereals – porridges and cereals;
• animal food - eggs, meat and poultry, milk and dairy products, fish and other seafood (shrimp, etc.);
• berries and fruits;
• fatty oily products of plant origin: nuts, seeds, vegetable oil itself;
• vegetables.

Important! If you don’t eat meat, then don’t forget that you still need animal food. Add more dairy products to your diet, and fill the protein deficiency in other ways.

By the way, a lot of protein is found in legumes and broccoli. always turn to protein powder (yes, these are the powders that athletes drink, and no, it is not harmful). And the lack of microelements can be compensated for with various vitamin complexes; it is better to ask your doctor which ones.

We've sorted out what we need to eat. Now let's talk about how. It's simple: stick to the principles listed below.

1. You should have 5-6 meals a day - 3 main ones (breakfast, lunch and dinner) and snacks between them. At the same time, the main portions should be small, and the snack should be as light as possible. It's just a snack after all. It just quenches hunger a little. After it, you should not feel that your stomach is filled to the limit.
2. It is recommended to boil, stew and bake foods, as well as steam them. You can eat fried foods, but in small quantities, and you should not overcook the food. And one more thing: if you’re frying, use oil sparingly—the food shouldn’t float in it.
3. Every day your menu should include food from all of the groups listed above. At least in a small quantity, but, we emphasize, from all of them.
4. You must drink enough water. Let us explain here: you should not rely on the general norm of 2 liters. The required amount of water is calculated individually depending on your weight. So, for every kilogram of your weight you need to drink 30 ml of water. It's minimum. Of course, if you are training, you need more than this. In the hot season - too. And one more thing: we are talking only about clean water. Soup, tea, juice, coffee, milk are not water.

That's all the principles. Not that hard, right? You just need to get used to them.

Avocado and shrimp salad

Tasty, nutritious and fast! This salad is for gourmets who don’t like to waste time!

Servings: 2

Cooking time: 25 minutes

Ingredients

For the salad:

• 220-250 g tiger prawns, steamed or boiled
• 1 avocado, freshly chopped
• 1 small red onion, chopped
• 60 g young kale leaves

For refueling:

• 1 tbsp. l. olive oil
• 1 tbsp. l. red wine vinegar
• ½ tsp. chopped garlic
• 1 tsp. chopped parsley
• 1 tsp. Dijon mustard
• salt and pepper to taste

Cooking method

• Prepare the shrimp: boil or steam them. You can also use ready-to-eat shrimp.
• While they are cooking, prepare the dressing by simply mixing all the ingredients.
• In a separate medium bowl, combine all ingredients and add shrimp once they are ready.
• Pour over the dressing and stir well.
• Serve immediately or refrigerate if you want to enjoy the salad later.

Macronutrients

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Turkey fillet on a bed of vegetables

Due to its high protein content and low fat content, turkey fillet is widely used in cooking. Good quality meat contains valuable chemical composition. It contains minerals such as potassium, phosphorus, copper, iron, magnesium, and magranium. As well as vitamins E, B, A, PP. In addition to the benefits, baked fillet dishes have excellent taste characteristics. Especially in tandem with vegetables. We offer a quick lunch recipe that is convenient to take with you to work.

Use:

• 1 turkey fillet;
• 1 carrot;
• 400 gr. cauliflower;
• 400 gr. green beans;
• 1 leek;
• 1 tsp. marjoram;
• 2 sprigs of thyme;
• 1 sprig of rosemary;
• 1 tsp. marjoram;
• Salt, ground pepper;
• 1 tsp. basilica;
• 6-8 cloves of garlic;
• 2-3 tbsp. l. sour cream;
• 1 tbsp. l. sunflower oil.

Turkey fillet on a bed of vegetables

How to cook:

1. The advantage of this dish is that it can be prepared the night before. Overnight, the breast will be better saturated with the aromas of spices. And in the morning, bake a dish and take fresh, healthy food with you in the tray. You can also prepare it the night before. The products keep well the next day in the refrigerator. Well, baked breast with vegetables is something we recommend to prepare quickly and tasty for the whole family on the weekend.
2. Wash the fillet and blot away any moisture. On average, turkey fillet varies in weight from 0.5 to 2 kg. Use the average value - 1 kg. or as desired.
3. Peel the garlic, pass through a press into a bowl. Add dry spices, sour cream, mix.
4. Rub the gruel onto the fillet and leave to marinate for as long as you have left.
5. Grease the baking dish with oil.
6. Peel the carrots, wash, cut into half rings with an average thickness of 2 mm.
7. Cut the leeks into rings.
8. Add prepared vegetables and those that can be prepared for lunch to the recipe as desired, place in a baking dish.
9. Divide the cauliflower into inflorescences and place in a mold.
10. Cut the green beans in half or into 3 parts, if desired, and place in the mold.
11. Salt the vegetables, pepper, stir.
12. Place turkey fillet on vegetables. Place sprigs of thyme and rosemary directly onto the fillet.
13. If leaving for baking in the morning, cover with cling film and put in the refrigerator. If you are preparing delicious dishes for lunch, bake the recipe in an oven preheated to 180 degrees. Cooking time depends on the thickness of the fillet and varies from 35 to 60 minutes.
14. Take out the finished dish, place the vegetables on a plate, cut the fillet into slices, and serve.

Veggie burger

This recipe is suitable not only for vegetarians. Our red bean burgers with garlic will delight you with their excellent taste and, we are sure, will soon become one of your favorite dishes. Another plus? They are very easy to prepare! Try it!

Servings: 3

Preparation: 10 min

Cooking: 25 min

Ingredients

• 1 can red beans, drained and rinsed
• ½ red pepper
• ⅓ red onion
• 1 clove of garlic
• salt and pepper
• pinch of smoked paprika
• fresh coriander
• ¼ cup buckwheat flour
• 2 tbsp. l. tomato puree
• 2 tbsp. l. coconut oil/soy sauce
• 2 tbsp. l. honey

Cooking method

• Preheat the oven to 180°C.
• Finely chop the red onion, pepper and garlic.
• Mix all ingredients in a blender. The mixture should be soft, but not completely homogeneous.
• Add sea salt and black pepper.
• Form burgers from the minced meat: you will get about six pieces. Bake for 25 minutes on the middle rack. Add red onion slices, avocado and sriracha sauce or other sauce of your choice to the finished burger.

What products are prohibited

Some foods are prohibited for consumption with proper nutrition, not only at lunch, but in general. Such products lead to metabolic disorders and accumulation of fat deposits.

The list of prohibited products is as follows:

1. Various nuts, especially salted ones, chips, crackers.
2. Alcoholic drinks, except dry red wine – glasses per week.
3. Concentrates and semi-finished products: instant noodles and purees, dumplings and the like.
4. Confectionery with a high sugar content.
5. Fried food and fast food.
6. Store-bought sauces and mayonnaise.
7. All smoked products, including sausage, cheese and meat.
8. Cakes, pastries and sweets.

It is also necessary to limit the consumption of certain fruits - grapes, dates and bananas.

Asparagus and cheese pie

This pie is sure to please your taste - it can replace a full meal or become part of lunch if you add a little salad to it. Tasty and fast - you only need 10 minutes to prepare.

The dough of this pie, unlike the dough of a regular quiche, does not contain heavy carbohydrates, so you can afford two whole pieces!

Servings: 2

Preparation: 10 minutes

Cooking: 20 minutes

Ingredients

• 3 eggs
• 30 g edam cheese (grated)
• 50 g quark
• 100 ml semi-skimmed milk
• 2 tbsp. l. chopped chives (chive)
• 4 asparagus spears

Cooking method

• Place eggs, cheese, quark and milk in a bowl. Whisk until all ingredients are combined, then add salt, pepper and chopped chives.
• Place the asparagus shoots on a round baking sheet and pour the mixture over them.
• Cook for 20 minutes at 200°C. Cut into pieces and serve!

Macronutrients

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What does a complete lunch consist of?

A full meal includes from 2 to 4 dishes. The classic of a full lunch is a salad or appetizer dish, the first liquid hot dish, the second dish of fish, meat, or vegetables, or mushroom, then a dessert (sweet) dish and a certain drink.

The sequence of such dishes at lunch is not accidental; it has been established for a long time and there is a certain meaning in this sequence of changing dishes at lunch.

First, diners are served an appetizer or salad, which may be salty or spicy in taste. Such dishes whet the appetite and have a beneficial effect on digestion. Such dishes act on the body as a warm-up before the main lunch dishes.

The next dish of a full lunch is hot soup, borscht, and liquid food. In the summer, the soup can be cold (okroshka, botvinya, beetroot soup, gazpacho).

Next is the turn for a hot second course, which saturates the body well. The second is usually a high-calorie, highly nutritious dish. It can be from meat products, poultry, fish.

The meal ends with a sweet dish. This could be pastries, fruit dessert, jelly, pudding, soufflé. Such dishes supply the body with the necessary glucose, enjoy the taste, and create a feeling of completion of the meal and complete satiety.

Jelly, compotes, fruit drinks, lemonades, tea, coffee, cocoa can be served as a drink at the dinner table.

However, there are lunch menu options that do not include any food changes. For example, lunch may consist only of an appetizer, a main course, dessert and a drink. Or lunch may only contain a main course plus dessert and drink.

Chicken thigh tacos

Tired of lean chicken breast? We promised that healthy food would also be varied and tasty, remember? And this recipe is another confirmation of our words! Juicy chicken thighs braised with tomatoes and chorizo, served with piquant pickled red onions. This delicious lunch is extremely healthy and super easy to make!

Servings: 4

Preparation: 60 min

Cooking: 1 hour and 15 minutes

Ingredients

For chicken:

• 6 chicken thighs, skinned and boned
• 1 packet of Spanish tomato and chorizo ​​seasoning
• 1 tbsp. l. natural olive oil
• 4 whole wheat tortillas

For the pickled red onions:

• 1 red onion, chopped
• 120 ml apple cider vinegar
• a pinch of salt and pepper
• 1 tbsp. l. Sahara

Cooking method

Prepare the chicken:

• In a bowl, combine olive oil and half the seasoning. Rub the mixture over the chicken thighs. If time allows, let them marinate for 1 hour or longer for extra flavor.
• Preheat the oven to 180°C/160°C fan setting.
• Then dilute the remaining seasoning in 100 ml of boiling water and stir well.
• Place the thighs on a roasting tray where they will fit tightly, cover with the seasoning water, then cover with foil and roast for 1 hour and 15 minutes. 15 minutes before cooking, remove the foil.
• Transfer the finished chicken to a plate with a slotted spoon and, using two forks, tear the meat into pieces. Then serve the meat on a tortilla with pickled red onions and a squeeze of fresh lime juice on top.

Prepare pickled red onion:

• Place vinegar, salt and sugar in a container and stir until completely dissolved. Add peppers and chopped onions and set aside to marinate for at least 1 hour.

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First, second, third. What about compote?

When it comes to drinks at lunch, there is plenty to choose from. This could be a cup of coffee or tea, a glass of compote or fruit drink. The main point is to avoid adding sugar to the drink.

You should not put soda, packaged juice or fruit drinks on your table.

But water is good for lunch and has no calories at all.

As we found out, lunch is one of the basic meals that you shouldn’t skip at all. At the same time, you should know what should be included in lunch in order to get not only a feeling of fullness, but also benefits. Simple rules of healthy eating will help you with this.

Moroccan chicken

New recipe... And all because I got bored with chicken with broccoli, cooked for the millionth time.

Are you looking for a new recipe? Looking for something new to make for lunch? Put a fresh spin on your chicken recipes and make Chicken with Harissa and Tabbouleh, a dish rich in protein, healthy carbohydrates and essential vitamins and minerals.

Servings: 3

Preparation: 10 min

Cooking: 30 minutes

Ingredients

• 50 g harissa paste
• 1 tsp. extra virgin olive oil
• pinch of sea salt
• 3 chicken breasts (try leaving the skin on for extra flavor)
• 180 g (dry weight) bulgur or couscous
• 40 g parsley (stems and leaves)
• 20 g mint leaves
• 6-8 bulbs
• ½ cucumber
• 4 tomatoes

For refueling:

• 6 tbsp. l. greek yogurt
• ½ lemon (juice and zest)
• 1 clove garlic (squeeze)
• pinch of sea salt
• handful of pomegranate seeds (optional)

Cooking method

Chicken:

• Preheat the oven to 190°C. In a small bowl, whisk together the harissa paste, olive oil and a pinch of salt. Score the tops of the chicken breasts with a sharp knife and rub the mixture into the breasts and along the score line.
• Line a deep baking tray with greaseproof paper and place the chicken breasts on the surface. Cover with another sheet of greaseproof paper. Bake for about 30 minutes or until the meat is no longer pink in the middle.

Tabbouleh:

• While the chicken is cooking, prepare the tabbouleh. Prepare bulgur or couscous according to package directions. Strain, place in a large bowl and use a fork to separate the grains from each other. Cool.
• Finely chop the parsley, mint leaves, onion, cucumber and tomatoes and add them to the cooled bulgur or couscous.

Refills:

• Mix Greek yogurt, lemon juice, zest, garlic and sea salt in a bowl. The gas station is ready!

Why is it necessary to have lunch at the checkpoint?

Nutritionists recommend choosing lunch recipes that are sufficiently balanced so that the carbohydrates and fats eaten are consumed by the end of the day. You cannot refuse lunch or eat a portion as if it were just another snack - otherwise, in the evening you will be faced with attacks of acute hunger.

When creating a list of dishes for lunch with proper nutrition for weight loss, you should not reduce the required calories. Food lovers who recommend eating a spoonful of porridge or one vegetable salad for lunch are mistaken. This has nothing to do with PP, this is already some kind of diet, and in this way you cannot achieve stable results. The surplus that has gone will return just as quickly.

Also read: examples of PP dinner.

When choosing what to eat for lunch with proper nutrition and the portion size, listen to your feelings. Bad signals will be heaviness in the stomach or fatigue, and a residual feeling of hunger that does not go away after 15-20 minutes is also undesirable. A healthy lunch with proper nutrition allows you to work actively without unnecessary afternoon sleepiness.

Chicken with satay sauce

We skipped the mayonnaise and dressed the coleslaw with a healthy and delicious satay sauce, and this recipe exceeded our expectations. Shredded cabbage with satay sauce is easy to prepare in portions and makes a great side dish for barbecue.

Servings: 4

Preparation: 10 min

Cooking: 30 minutes

Ingredients

To prepare the chicken:

• 4 chicken thighs (with skin)
• 1 lemon
• 1 clove garlic (finely chopped)
• 1 red chilli (finely chopped)
• a pinch of salt and pepper

To prepare satay sauce:

• 2 tsp. coconut oil
• ½ white onion (finely chopped)
• 2 tsp. garlic paste (or 2 cloves finely chopped garlic)
• 1 tbsp. l. brown sugar
• 150 ml coconut milk (canned)
• 150 ml water
• ½ tsp. chili pepper flakes
• 1 tsp. soy sauce
• 2 tbsp. l. Myprotein peanut butter

For the coleslaw:

• 2 carrots (thinly sliced)
• ¼ red cabbage (thinly sliced)
• ¼ white cabbage (cut into thin slices)

Additionally:

• 4 whole wheat buns (if you want to reduce carbs, skip the buns)

Cooking method

Chicken thighs:

• Preheat the oven to 220°C or 200°C and place the thighs on a baking tray, skin side up.
• Squeeze a little lemon juice over them and sprinkle with chilli, salt and pepper and bake for 30 minutes until crispy.

Tip: To barbecue the thighs, place them skin side down and cook for 10-15 minutes, leaving them to sit for this amount of time (the crispier the skin, the better). Flip, cook for another 5-10 minutes and they are done.

Cabbage salad:

• While the chicken is cooking, heat the coconut oil in a frying pan over medium heat, add the onion and sauté for 2-3 minutes, stirring occasionally. Add garlic paste and cook for another 2 minutes.
• Then add the remaining satay sauce ingredients, stir well and cook, stirring occasionally, until the sauce thickens, about 5 minutes.
• Remove from heat and let the sauce cool slightly. Mix the sauce with the shredded cabbage.

• Place crispy chicken thighs on toasted buns, top with delicious coleslaw and serve. This is a delicious dish that you can enjoy without feeling guilty.

Macronutrients

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What to eat for lunch if you're eating right?

A healthy, balanced lunch should include three food groups: lean protein, whole grain carbohydrates, and fruits and vegetables. About half of your plate should be vegetables or fruits. One quarter should be lean protein. It could be fish, chicken, turkey, tofu or low-fat cottage cheese. And a quarter of your plate should be complex carbohydrates. For example, one slice of whole grain bread or half a cup of brown rice, whole grain pasta or quinoa. Recipes for a balanced lunch are published at the end of this article.

If you prefer to use frozen foods or prepared meals, look for ones that have no more than 350 kcal/100 g and 4 grams of saturated fat or 15 grams or more of protein. Complete the dish with fresh vegetables and fruits.

And snacks on the go, such as a bun between meetings, can be mentally included in your lunch, subtracting calories. And it’s best to snack on nuts and fruits instead of chocolates.

Sweet Potato Frittata

We bring you a recipe for a sweet potato frittata. This is the perfect dish for lunch or a quick dinner to treat yourself to during the week, and is also a great way to eat deliciously cooked vegetables. This dish is high in protein, so if you eat it after your workout, it will also help you meet your daily nutrient needs. Plus, this recipe makes two servings, so you can save one serving and take it to work with you the next day. The lunch issue is resolved!

Servings:

2

Preparation time:

15 minutes

Cooking time:

20 minutes

Total time:

35 minutes

Ingredients

• 8 large eggs
• 1 small sweet potato (yam)
• 2 tsp. olive oil
• 1 small onion
• 130 g kale leaves
• Salt
• Pepper

Cooking method

• First preheat the oven to 230°.
• Prepare the vegetables - peel and cut the sweet potatoes into small cubes, approximately 1cm x 1cm. Coarsely chop the onion and kale.
• Then break the eggs and separate the yolks from the whites. You only need four egg yolks for this recipe, so save the remaining four for another recipe. In a large bowl, beat eight egg whites with a mixer until stiff foam forms.
• Gently add the four yolks to the whites and stir gently until combined. Place the eggs in the refrigerator while you prepare the vegetables.
• Place the diced sweet potatoes in a large non-stick frying pan, add 250ml water and place over high heat. Bring to a boil.
• Reduce heat and simmer, stirring occasionally, until all the water has evaporated. Then add olive oil, onion, and season with salt and pepper. Cook over medium heat, stirring frequently, until the onion is soft.
• Add the kale and cook for another two minutes until the leaves soften.
• Make sure the vegetables are evenly distributed in the pan and pour the egg mixture over them so that the layer is even.
• Bake in the oven for about 5-6 minutes until the frittata is cooked through and is lightly browned on top.

Macronutrients

In one serving:

Calories: 388 kcal (171 calories from fat)

* Percent Daily Values ​​are based on a diet based on consuming 2,000 calories per day.

What should lunch be like with proper nutrition?

For several decades, research has been conducted on what a proper and balanced lunch should be. Millions of people and their diets were analyzed. And now we can confidently present to you the components of an ideal lunch