Healthy food not only tastes fresh, it also keeps the gray cells fit and wide awake at school and at work. Since the body needs new energy suppliers such as vitamins, calcium and protein from time to time, it is important to take a healthy lunch with you. We show you healthy lunch recipes that you can prepare quickly and easily and that promise variety.
Table of Contents
Monster Sandwiches
A very good idea for lunch is the monster sandwiches with cheddar, tender turkey breast and olives. The meal delights both children and adults.
ingredients
For the sandwiches
- 4 slices of wholemeal bread
- 2 slices of cheddar (alternatively Gouda)
- 6 slices of turkey breast
- 4 stuffed green olives (alternatively grapes or cherry tomatoes)
- some mayonnaise or mustard for spreading
accesories
- round cookie cutter (alternatively a water glass)
- 4 toothpicks
preparation
- Cut out each slice of bread with a round cookie cutter or a water glass.
- Spread the round slices of bread with mustard or mayonnaise as you like.
- Cut the cheese into squares. Make sure it sticks out over the edge of the bread and cut the edge of the cheese in a zigzag pattern for the monster teeth.
- Fold two of the turkey slices in half and place each, round side out, on the bottom sandwich disc. The sliced sides should point in opposite directions. You can roll up the third slice of turkey breast and place it between the other two.
- Place the cheese and the top sandwich slice on top.
- Put the eyes of olives (cherry tomatoes or grapes) on the toothpicks, stick two of them on each sandwich and the sandwich monsters are ready.
Avocado Cream Cheese Sandwiches
The avocado and cream cheese sandwiches are just the thing for a good start to the day or as a healthy lunch. The delicious, healthy sandwiches are topped with crunchy carrots, fresh avocados and cucumbers. They provide the necessary vitamins for the day.
Ingredients for 1 sandwich
- 1 carrot
- 1/2 cucumber
- 1/2 Avocado
- 80 grams of cream cheese
- 4 slices of wholemeal bread
- 1 teaspoon lemon juice
preparation
- Slice the cucumbers and grate the carrots.
- Halve the avocado and remove the stone. Cut the flesh into slices and drizzle the avocado slices with a little lemon juice so that they don’t turn brown so quickly.
- Halve the bread slices diagonally.
- Spread cream cheese on half of the bread slices and sprinkle some of the grated carrots on top. You top the sandwich with the cucumber slices.
- Cover the sandwiches with the avocados and place the remaining slices of bread on top. The healthy sandwich with important nutrients is ready.
Double Decker Sandwiches
A double decker sandwich provides a lot of energy. Cover the three layers of bread with cream cheese and crisp lettuce. Add the roasted peppers on top for a mild flavor.
Ingredients for 2 sandwiches
- 1/2 cucumber
- 180 g roasted peppers (drained)
- 300 grams of cream cheese
- 1 half red onion (chopped)
- 1/4 teaspoon salt
- 6 slices of wholemeal bread
- 6 leaves of romaine lettuce
preparation
- Finely chop the cucumber and the roasted peppers. Lay out both ingredients on kitchen paper and let stand for about 5 minutes so that the water drains off.
- Put the vegetables in a bowl. Now add the cream cheese, onions and salt and stir well with a fork.
- Spread the paprika and cream cheese mixture on the bottom slices of bread and top each with two lettuce leaves and a slice of bread. Top the sandwich with the cream cheese mixture and the lettuce leaves.
- Put the rest of the bread on top and the healthy lunch breaks are ready.
Extra tip: If there is any cream cheese left over, you can use it as a wonderful dip.
Grilled Margherita style sandwiches
Ingredients for two servings
- 4 slices of bread
- 1 tomato
- 1 handful of basil
- 4 tablespoons olive oil
- 180 g Mozzarella
- garlic salt, pepper
Special accessory
- Grill Mr.
preparation
- Thinly slice the tomatoes and mozzarella and chop the basil.
- Cover one half of the bread slice with tomatoes, mozzarella, basil and another layer of mozzarella. Then cover it with the remaining bread slices.
- Brush the sandwiches on both sides with olive oil and heat the pan on the highest level.
- Fry the sandwiches for about 30 seconds on each side. Reduce the heat and grill the sandwiches for another 2-3 minutes. Turn in between.
- Halve the sandwiches and the light sandwich is ready!
Snacks for dipping
If you’re not that hungry, these snacks for dipping are a great change to get a lot of energy.
ingredients
- Mini Tomatoes (Cherry Tomatoes)
- Snack cucumbers
- pieces of pepper
- carrot slices
- gherkins
- tangerines
- bananas
- Dip
For the skewers
- Cheese cubes/ Babybel
- Wiener sausages
- Fresh vegetables (e.g. carrots, kohlrabi, …)
- Fresh fruit (e.g. grapes, strawberries, watermelon, …)
preparation
- Put mini tomatoes, snack cucumbers, and pickles in the lunch box (a multi-compartment lunch box works best). Peel the banana, carrot and tangerine and cut into small pieces like the peppers. In the case of the carrots and peppers, it is a good idea to cut them lengthwise, while the bananas are more rounded. Then choose a dip and put it in a can as well.
skewers
- Cut the wieners.
- Take a cookie cutter and use it to cut out the watermelon and kohlrabi. Also chop carrots, tomatoes or other raw vegetables that you have chosen.
- Wash and dry strawberries and grapes (fruit of your choice).
- Then skewer cheese cubes, Vienna sausages, fruit and vegetables one after the other and you’re done.
ingredients
For 1 person:
- 50 grams of smoked salmon
- 100 g cucumber
- 1/4 bunch of chives
- 1 EL Senf
- 1 tbsp honey
- pepper from the grinder
- 2 slices of wholemeal bread
preparation
- Dice the salmon. Clean the cucumber and dice small. Wash and finely chop the chives.
- Mix the salmon with the chives, cucumber, mustard and honey. Season with pepper. Spread the salmon tartare on the bread.
ca. 20 Minutes – per Person 350 kcal, Fat: 10 g
heart breakfast
With this breakfast you show everyone how much you love them! It is quick and easy to prepare and has many important nutrients .
ingredients
- whole grain toast
- 1 No.
- blueberries
- melons
preparation
- Heat the pan.
- Cut out the center of the whole wheat toast with a heart shape.
- Brush the wholemeal toasts with a little olive oil and place in the pan. Let the toast toast on both sides.
- Separate the egg and put just enough egg white into the heart so that nothing overflows. Now you can put the yolk in the heart. Let it simmer over low heat.
- Now season with salt and pepper.
- Wash blueberries and place in a jar.
- Cut out the melons with the heart-shaped cutter and the heart breakfast is ready.
The picnic box
The picnic box
With the picnic box you make everyone smile! So many different things that are also totally healthy and delicious.
ingredients
- Mini Tomatoes
- Mini Mozzarella
- Kiwi
- raspberries
- Melon
- yogurt
- grain bread
- radish
- Lettuce leaves
- Kohlrabi
- Butter
preparation
- Cut the bread into slices.
- Halve the mini tomatoes and the mini mozzarella and skewer them alternately.
- Cut the kiwi and melon into small pieces and put them in a can with the raspberries.
- Also put the yoghurt in a can.
- Cut the radishes.
- Smear the bread with butter and put the lettuce leaves and kohlrabi on top and you’re done.