For those who follow a workout routine or are looking to have a healthier life, we have prepared four delicious lunch recipes for fitness lovers. Check it out!

Fit lunch tips

A healthy lunch needs carbohydrates, protein and good fat to provide energy and support for the entire day, without adding a huge amount of calories at the same time.

So, to help you create a healthy, low-calorie dish, we’ve put together some tips, separated into categories. Check it out!

1. Include proteins in your diet

They are great sources of vitamins and help rebuild our muscle tissue, however, for those who choose red meat, it is advisable to eat this protein only three times a week, ok?

To replace beef, opt for chicken, fish and also eggs, a great ally for healthy dishes.

Remember that the meat should be lean, so no ribs, okay? Choose leaner meats with less fat, such as rump or chicken breast.

For those who are vegetarian or do not eat meat every day, beans, chickpeas and peas are also great examples of proteins.

2. Be careful with carbohydrates

Our body’s main source of energy comes from adequate carbohydrate consumption and, despite it being seen as the villain of diets, its balanced consumption brings countless benefits to our health.

Therefore, keep in mind that we want to leave white flours out of this list. As an alternative, you should add other healthier sources, such as cassava, potatoes, brown rice and yams.

3. Eat more vegetables

The largest amount of minerals and vitamins that we consume can be found in vegetables, which is why they are an ally in a fitness lunch and cannot be left out of your healthy meal under any circumstances.

Opt for vegetables like eggplant, beetroot and okra for a meal with more water. This makes your body retain less fluids, reducing swelling. This tip is also valid for ensuring good hydration on hot days.

Carrots, green beans and zucchini are also great sources of vitamins and minerals. Furthermore, they are versatile and go well with any meal and can be good allies in preparing fitness snacks .

4. Include good fats in your diet

To avoid confusion, good fat for a healthy diet has nothing to do with the fat in meat or other more harmful foods such as bacon.

Healthy fats that can be consumed without feeling guilty, or rather, without harming the body, are coconut oil, olive oil, sunflower oil and avocado oil. Try including small portions of these options in your daily diet!

5. Don’t forget the leafy greens

Rich in antioxidants, iron, calcium and vitamins, leafy greens are beneficial to health for numerous reasons, mainly because they are low-calorie ingredients, meaning their consumption is permitted.

Make your plate full by adding plenty of lettuce, watercress, endive, arugula, chard and spinach, for example.

With these tips in hand, you can create delicious dishes full of vitamins and minerals. See below seven recipes that can prove it.

What to eat for fitness lunch?

There are salads, more elaborate dishes, omelets and even pasta. The list is full of tips to help you build your fitness lunch box . Check it out!

1. Deli Salad

• Preparation time: 10 minutes
• Yield: 2 servings

Ingredients

• 10 cherry tomatoes
• 2 chicken breasts
• 8 lettuce leaves
• 8 chard leaves
• 1 grated carrot
• 5 hearts of palm
• 2 tablespoons olive oil
• Salt and black pepper to taste

Preparation method

1. Add salt and black pepper to the chicken breasts before grilling them in a frying pan with olive oil.
2. Then, cut into checkerboard shapes and set aside.
3. Wash the leaves and cut into strips.
4. Clean the tomatoes and cut them into four parts.
5. Chop the hearts of palm and mix with the grated carrot.
6. Mix all except chicken.
7. Top with chicken and serve immediately.

2. Carrot pasta with pesto sauce

• Preparation time: 15 minutes
• Yield: 2 servings

Ingredients

• 3 large carrots (which will be used as noodles)
• 1 cup basil leaves
• 1 tablespoon of parmesan cheese
• 2 tablespoons of skinless almonds
• 5 tablespoons olive oil
• Salt and garlic to taste

Preparation method

1. Using a vegetable cutter, cut the carrots vertically so that they are thin, resembling spaghetti.
2. In a frying pan, add a few drops of olive oil, the carrots with a little garlic and salt and sauté until al dente.
3. In a blender, blend the basil, the rest of the garlic, a little salt, the cheese, the almonds and the rest of the olive oil.
4. Beat until you get a smooth cream.
5. Serve the sautéed carrots with the pesto sauce on top.

3. Omelet Pancake

• Preparation time: 25 minutes
• Yield: 7 servings

Ingredients

• 2 eggs
• 2 tablespoons of milk
• Salt, parsley and black pepper to taste

Filling

• Buffalo cheese
• 2 chicken breasts
• 4 glasses of water
• 2 tomatoes
• 1 onion
• Salt, garlic and black pepper to taste

Preparation method

1. Prepare the chicken. After that, add the water, salt, pepper, and garlic, and cook for ten minutes.
2. Then, shred the chicken and sauté it in a pan with the onion and tomatoes. Season with salt and set aside.
3. In a bowl, place the eggs, milk and season with salt, parsley and black pepper. Beat everything together.
4. Pour the mixture into a preheated frying pan. Using a ladle, make thin pancake shapes.
5. When prepared, top with buffalo cheese and chicken and serve right away.

4. Salmon and vegetables

• Preparation time: 15 minutes
• Yield: 1 serving

Ingredients

• 1 salmon fillet
• ½ head of broccoli
• 1 carrot
• 1 red onion
• 1 tomato
• Olive oil
• Salt, garlic and sweet pepper to taste

Preparation method

1. Heat a dash of olive oil in a frying pan and start preparing the salmon. Season with salt, garlic and pepper. If you prefer, add a little lemon.
2. Remember to grill the fish evenly on all sides, allow 3 minutes for each side.
3. Next, place all the ingredients in the same pan and sauté until al dente. Season with salt and pepper.
4. Serve the salmon and vegetables while still hot.