"Lunch is the biggest meal of the day " we should eat majority of our carbs in lunch or in morning with good amount of protein and fats. For a 2000 calorie diet one should eat 300 -350 carbs daily and it will increase and decrease with adjustment in calorie intake ,so here we are with some great lunch meal ideas which can be prepared easily and also taste good .
1. Fish with curd rice.
Fish and rice themselves are very popular in south india because of there nutrition rich combination.They provide you with lean protein ,healthy fats and fast absorbing carbs which is must in lunch to get rid of fatigue .Curd help in proper digestion of food and reducing excess heat in body.
How to prepare fish :-
- Take 200 g of salmon , tuna or any other fish of your desire.
- Wash and clean.
- Marinate it for 20-30 minutes with lemon juice ,red chili powder, turmeric powder, ginger-garlic paste and curd.
- Heat and pan pour 2-3 tablespoon of butter or ghee.
- Now put marinated fish on pan and cook both sides.
Take 200 g of cooked rice , Eat with salad and curd.
Protein: 50 g (700 calories approx.)
2.Paneer curry with chapati.
Eating paneer in lunch is a great option for vegetarian people it provide with good amount of protein and fats on the other hand chapati( made up of whole wheat flour) is good source of complex carbs which keeps you full and also easily available in indian household.
How to prepare paneer curry for lunch :-
- Take 200 g of paneer cut it in pieces.
- Make paste of tomato , onions and ginger-garlic.
- Take a pan put 3-4 tablespoon of oil.
- Put some curry leaves and cumin.
- Now put onion paste and cook for a while.
- Add Tomato and ginger garlic paste.
- Put red chili, turmeric and coriander powder.
- Now add pieces of paneer and mix them well.
- Add some water, let it cook for a while and your curry is ready.
Eat with 2-3 chapati and salad. Try to add curd for better digestion.
Protein : 42 g ( 620 calories approx.)
3.Chana dal with rice.
Chana dal is one of the most nutrition rich lentil out there and provide with 13 g of protein per 100 g which is equal to two eggs. It is heart friendly and help in regulating blood sugar level , weight lose and having healthy bones.
How to cook chana dal :-
- Take 150 g of chana dal and soak it.
- Boil it using a pressure cooker.
- Cut onion and garlic.
- Add 1-2 tablespoon ghee(clarified butter) in a pan.
- Add cumin to heated ghee .
- Now add chopped onion and garlic.
- Add spices and chana dal to pan cook for a while and your chana dal is ready.
Eat with 200 g of cooked rice.
Protein : 28 g (630 calories)
4.Kidney bean soup.
Kidney beans are inexpensive and have sustainable health benefits ,adding it your meal help you to fulfill daily fiber intake. It is also rich in folates which help in making of genetic material.
How to make kidney bean soup :-
- Soak 150 g kidney bean over night.
- Boil it using pressure cooker.
- Grind the boiled kidney beans and make a smooth paste.
- Put some oil in pan and add chopped garlic and onions.
- Pour kidney bean paste in pan .
- Now add spices and water (as per your desired consistency).
- Let it cook for a while and add fresh coriander leaves.
Protein : 36 g ( 495 calories )
5. Sprouts.
Sprouts are loaded with vitamin and minerals content and easily digestive proteins. We all should add sprouts to our daily diet they can improve digestive system and help in easy bowel movement.
Soak 100 g green gram and 100 g of black chickpea in water over night and then put in a cotton cloth for a day.
Protein : 44 g (580 calories )
Try to avoid excess carbs consumption as they are responsible for weight gain.Adjust your calories intake according to your body weight and don't overeat.
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