Most of us have a lot of running around to do in our daily lives, enough to not have the time to squeeze a lunch break into our day. However, a healthy and hearty lunch is the key to our health and sanity and energy for the rest of the day. It provides energy and nutrients to keep the brain as well as the body working in the afternoon and also reduces stress. Skipping lunch is going on a mini fast of sorts which may lead to bouts of hunger and mood swings later. 

A balanced lunch must have a proper nutrient balance and must not include junk or only fruits or snacks for lower calorie intake. The problem isn’t consuming lunch, the problem lies in determining what to make and consume for lunch! Dietician Priyatama Srivastava – the best dietician in Gurgaon and Delhi NCR has put together 5 healthy ideas for lunch to give you an idea of what you can potentially include in your diet as lunch and savour wholesome healthy meals.

It is suggested that one has light lunch so that it doesn’t make you feel sleepy and instead keeps your energy levels in check.  If rice is your staple diet, you can try switching it with chapatti so that you don’t feel lethargic or you can use brown rice instead.

Healthy Lunch Ideas For Your Better Health:

#1 – Roti, Sabji, Salad:

Having one portion of salad made of fresh veggies like cucumber, carrot, beet and the like along with 2-2 chapatti’s and one good portion of sabji are a great combination for a healthy yet filling lunch. Make sure the sabji you prepare is low on oil and high on protein, as lunch is a meal that must have fewer carbohydrates for consumption. The sabji can be a kohlapuri mix veg or a simple bhindi sabji. You can also swap wheat for bajra or jowar atta to make rotis.

#2 – Pulao, Tehri:

Pulao and Tehri are the same preparation and it can be made by combining rice along with the vegetables of your choice. You can enjoy either pulao or tehri with a simple dahi (curd) raita made with a combination of sprouts and curd. Using brown rice in this preparation will save you some calories and the lethargy one gets post eating rice.

Also Read: Wholesome Breakfast For A Healthy Body

#3 – Kadhi/Dal and Rice:

Kadhi is a suggestion that can alternatively be swapped with dal as well. Kadhi is made with curd hence you get a creamy yet light option while dal is a rich source of protein. Kadhi made with yoghurt, gram flour, curry leaves and ginger, is great to escape the heat. 30 gms of dal is approximately 104 calories which can be enjoyed with brown rice or a phulka if you wish. Having a warm kadhi or dal with rice or roti can be a healthy yet wholesome lunch option. 

#4 – Idli and Sambar:

This is a change from our daily dal, rice and roti diet and is a refreshing shift that is tasty as well.  Sambar is super healthy as it is made of the following main ingredients like toovar dal, drumsticks, doodhi, tomatoes, madras onions, sambar powder and Indian spices. While idli’s are light on the stomach as well as easy to prepare.

#5 – Stuffed Paratha and Curd/Raita:

Stuffed parathas are considered unhealthy when made with loads of oil or butter however if made with lower use of oil and with more veggies, parathas can be a filling and healthy option for lunch as well. You can savour it with raita or curd. You can make parathas stuffed with steamed broccoli, cauliflower or even green onions and add healthy seeds like chia or sunflower to give you a little crunch as well.

While these suggestions are upto your cooking discretion, as a dietitian I’d want to put forward a few healthy lunch recipes for you to start with and strive ahead in the world of healthy lunches!

Also Read: Know your Carbs: 4 popular myths about carbohydrates and the facts behind them

Healthy Lunch Recipes Suggested by Dietician:

#1 – Oats Khichdi:

Some oats khichdi can be delicious and healthy for you to have a nutrient filled lunch-

Ingredients:

• 1/2 cup quick cooking oats
• 1 tbsp moong dal (split and skinned)
• 1/2 tsp cumin seeds
• 1/4 tsp turmeric powder
• 1 green chilli
• 1 small onion, finely chopped
• 1 medium tomato, finely chopped
• 1 small carrot, chopped
• 50 gm green peas
• 1/2 tsp ginger, finely chopped
• 1/2 tsp green chillies, chopped
• to taste salt
• 1/2 tbsp olive oil
• 1.5 cups water

For Garnishing:

• 1/2 tbsp coriander leaves (fresh), chopped

Method:

• Heat oil in a pressure cooker add oil, heat the oil add cumin seeds and let them crackle.
• Add chopped onion cook till translucent, add ginger and green chillies, cook for few more seconds.
• Add turmeric powder and red chilli powder, followed by tomatoes. Let them cook till tender.
• Add all the vegetables and rinsed moong dal along with oats. Sauté for a few seconds.
• Add water and adjust salt according to taste
• Pressure cook for 8 minutes.
• Let the pressure settle down, open the lid and voila! 
• Serve hot garnished with chopped coriander leaves or green chillies, accompanied with yogurt.

#2 – Curd Upma:

Who’d want to resist a delicious curd upma for lunch?

Ingredients:

• 3 tbsp semolina (rava / sooji)
• 3 tbsp  curd (dahi)
• 1 tsp green chilli paste
• 1 tbsp oil
• 1/2 tsp mustard seeds ( rai )
• 4 curry leaves (kadi patta)
• 1/2 cup finely chopped onions
• 2 tbsp finely chopped coriander (dhania)

Method:

• Combine the curd, green chilli paste, salt and 1 cup of water in a deep bowl, whisk well and keep aside.
• Heat the oil in a deep non-stick pan, add the mustard seeds, curry leaves and sauté and add the onions and sauté on a medium flame for 1 minute.
• Add the rava and sauté on a medium flame for 3 to 4 minutes.
• Add the curd-water mixture and coriander, mix well cover with a lid and cook on a medium flame for 3 minutes and Serve immediately.

#3 – Besan Cheela:

Replace the daily roti with some besan cheela for a light and healthy lunch.

Ingredients:

• 2 tbsp  besan 
• 1/3 tbsp finely chopped coriander (dhania)
• Finely chopped onion half 
• 1 tbsp chopped capsicum 
• 1tbsp chopped tomato 
• 1 green chilli chopped 
• A cup of water 
• a pinch of turmeric powder (haldi)
• salt to taste
• Few drops of oil for greasing

 Method:

• Combine the besan and 3/4 cup of water in a deep bowl and whisk well.
• Cover with a lid and keep aside for 10 minutes.
• Add all the other ingredients along with 1/4 cup of water and mix well.
• Heat a non-stick tava (griddle), grease it with a few drops of oil and pour a ladleful of the batter on it and spread it lightly to make a circle. Cook using oil till both the sides turn golden brown in colour.
• Serve immediately.

Remember that deep-fried and greasy foods will automatically increase the unhealthy calorie count for lunch, hence use healthy alternatives and also enjoy the benefit of taste and fitness together. Adding fruits for dessert if you have a sweet tooth might also serve as a healthy alternative. With Dietician Priyatama Srivastava’s diet plans, you will find a healthy yet tasty alternative for all meals and get closer to a fitter, healthier version of yourself.