Organizing your routine better and focusing on simple preparations helps save time without giving up fresh ingredients and balanced combinations. With small strategies, it is possible to create complete meals for lunch, with a good source of protein, fiber and varied vegetables.

Below, check out 5 quick and healthy recipes for everyday life!

Ingredients

Fish

• 500 g of fillet fish firm white in large cubes
• 1 teaspoon of salt
• 1 teaspoon ground black pepper
• Juice of 1/2 lemon
• 1 teaspoon sweet paprika
• 1 teaspoon of turmeric

Stew base

• 1 tablespoon olive oil
• 1 chopped onion
• 2 cloves of garlic, chopped
• 1 cup chopped tomato
• 1 cup of peeled tomatoes
• 2 cups of homemade vegetable broth
• 1 cup of cooked chickpeas
• 1 teaspoon cumin
• 1 teaspoon of coriander powder
• 1 pinch of cinnamon
• 1 teaspoon of salt
• Coriander leaves to finish

Preparation mode

Fish

In a container, season the fish cubes with salt, black pepper, lemon, sweet paprika and turmeric. Let it rest for 15 minutes under refrigeration.

Stew base

In a medium pan, heat the olive oil over medium heat. Sauté the onion for 3 minutes until it becomes slightly transparent. Add the garlic and sauté for another 1 minute. Afterwards, add the chopped tomato and peeled tomato, stirring until a thick sauce forms. Add the vegetable broth, chickpeas, cumin, coriander powder, cinnamon and salt. Cook over medium heat for 10 minutes.

Reduce heat to medium low. Then, place the fish cubes into the sauce carefully, without stirring excessively. Partially cover the pan and cook for about 8 minutes, until the fish is soft and cooked through. Turn off the heat and finish with the coriander leaves. Serve then.

Ingredients

• 300 g the tofu firm cut into slices
• 1 tablespoon smoked paprika
• 1 tablespoon lemon juice
• 1 teaspoon extra virgin olive oil
• 2 sweet potatoes, peeled and cut into wedges
• Water for cooking
• Salt to taste
• 1 tablespoon of milk
• 1 cup broccoli florets
• 1 pinch of ground black pepper

Preparation mode

In a pan with salted water, cook the sweet potato over medium heat until tender. Drain and mash until it forms a puree. Add the milk and mix until it forms a homogeneous puree. Then, in another pan with water, steam the broccoli for 5 minutes over medium heat.

Then season the tofu in a container with smoked paprika and lemon juice. Afterwards, heat a frying pan over medium heat, add the olive oil and grill the tofu until golden. Assemble the dish with puree, tofu and broccoli.

Ingredients

Salmon

• 2 salmon fillets weighing approximately 180 g each
• 1 tablespoon extra virgin olive oil
• 1 tablespoon of honey
• 1 tablespoon lemon juice
• 1 pinch of ground black pepper

Quinoa

• 1 cup of tea quinoa in grains
• 2 teacups of water
• 1 teaspoon extra virgin olive oil
• 1 pinch of salt

Asparagus

• 1 bunch of fresh asparagus
• 1 tablespoon extra virgin olive oil
• Salt and ground black pepper to taste

Preparation mode

Quinoa

In a medium saucepan, heat the water over medium heat. When it starts to boil, add the quinoa and salt. Reduce heat to low, partially cover and cook for about 15 minutes or until the grains absorb all the water. Turn off the heat, add the olive oil and fluff the grains with a fork. Book.

Salmon

In a bowl, mix the honey, lemon juice, black pepper and olive oil. Arrange the salmon fillets in a deep dish and spread the sauce over the top. Leave to marinate for 15 to 20 minutes in the refrigerator. Then, heat a non-stick frying pan over medium heat. Place the fillets skin side down and let them brown for about 3 to 4 minutes. Carefully turn over and grill for another 2 to 3 minutes, basting with the remaining marinade until a light shiny layer forms on the surface.

Asparagus

Wash the asparagus and cut off the toughest part at the base. Arrange on a baking tray, drizzle with olive oil and season with salt and black pepper. Bake in a preheated oven at 200°C for 12 to 15 minutes, until soft and lightly golden.

On a plate, distribute the quinoa as a base. Place the salmon fillet on top or to the side and finish with the roasted asparagus. Serve then.

Ingredients

brown rice

• 1 cup of brown rice
• 2 1/2 cups of water
• 1 teaspoon extra virgin olive oil
• 1 clove of minced garlic
• 1 teaspoon of salt

Minced meat

• 300 g of minced beef
• 1 teaspoon extra virgin olive oil
• 1 clove of minced garlic
• 2 tablespoons of onion chopped
• 1 seedless and chopped tomato
• 1 teaspoon sweet paprika
• 1 pinch of cumin powder
• 1 teaspoon of salt
• 1 pinch of ground black pepper
• 2 tablespoons chopped green chilli

Preparation mode

brown rice

In a pan, heat the olive oil over medium heat. Add the garlic and sauté for about 30 seconds. Add the rice and mix well for 1 minute. Add the water and salt, mix and increase the heat until it boils.

Once it boils, reduce heat to low, partially cover the pan and cook for approximately 30 minutes, or until the water dries up and the grains are soft. Turn off the heat, keep the pan covered for 5 minutes and fluff the grains with a fork before serving.

Minced meat

Heat a large skillet over medium heat. Add the oil and then the onion. Sauté for 2 minutes until it starts to become transparent. Add the garlic and stir for 30 seconds. Add the ground beef and spread it evenly in the pan.

Let it brown for about 3 minutes without stirring, to form a light crust. Then, break up the pieces with a spatula and cook for another 5 minutes, until they completely lose their pink color. Add the tomatoes, sweet paprika, cumin, salt and ground black pepper. Mix well and cook for another 3 to 4 minutes, until the tomato wilts and is incorporated into the preparation. Finish with chopped green chilli, mix and turn off the heat.

Distribute the brown rice over half of the plate. Serve the ground beef on the side.

Ingredients

Grilled chicken

• 2 chicken breast fillets weighing approximately 150 g each
• 1 tablespoon extra virgin olive oil
• 1 clove of crushed garlic
• 1 teaspoon sweet paprika
• 1 teaspoon of salt
• 1 pinch of ground black pepper
• 1 tablespoon lemon juice

Pumpkin cream

• 400 g pumpkin, peeled and cut into cubes
• 1 cup of water
• 2 tablespoons chopped onion
• 1 teaspoon extra virgin olive oil
• 1 teaspoon of salt
• 1 pinch of nutmeg powder

Preparation mode

Grilled chicken

In a bowl, season the chicken fillets with garlic, sweet paprika, salt, black pepper and lemon juice. Mix well and let it rest for 10 minutes. Then, heat a non-stick frying pan over medium heat and add the olive oil. Place the fillets and let them brown for approximately 4 minutes on each side, until they are well cooked and lightly browned on the outside. Remove from heat and keep warm.

Pumpkin cream

In a medium pan, place the pumpkin, water and place over medium heat. Cook for about 15 minutes or until soft. Then, in another small pan, heat the oil over medium heat and sauté the onion for 2 minutes, until it becomes transparent. Transfer the cooked pumpkin with the liquid to the blender, add the sautéed onion, salt and nutmeg. Beat until you obtain a smooth and homogeneous cream. If necessary, heat again on low heat for 2 minutes to adjust the texture. Distribute the pumpkin cream over half of the plate. Serve the grilled chicken on the side.