Maintaining a balanced lunch on a daily basis doesn’t have to be complicated — and proteins can be great allies in this routine. Chicken and fish are versatile, light and nutritious options, which increase satiety and help maintain a more balanced diet, without sacrificing flavor. Furthermore, these foods allow countless combinations, from simple preparations to slightly more elaborate dishes, without requiring a lot of time in the kitchen.

Next, check out 5 recipes for a protein lunch with chicken and fish to make the menu more delicious and nutritious!

Ingredients

• 1 kg of thighs and drumsticks chicken
• 4 potatoes cut into half moons
• 1 zucchini cut into slices
• 1 cup broccoli florets
• 1 red onion cut into petals
• 2 carrots cut into medium pieces
• 4 whole garlic cloves
• 1 clove of crushed garlic
• 3 sprigs of rosemary
• Juice of 1 lemon
• 3 tablespoons of olive oil
• Salt and ground black pepper to taste

Preparation mode

In a bowl, place the chicken pieces and season with lemon juice, crushed garlic, 2 tablespoons of olive oil, salt and black pepper. Mix well to coat all the meat and let it rest for 15 minutes.

In a baking dish, distribute the pieces of franc, potatoes, zucchini, broccoli, red onion, carrot and garlic cloves. Drizzle with the remaining olive oil and season with salt and black pepper. Bake in a preheated oven at 200°C for 35 minutes.

Open the oven, carefully turn the chicken pieces over and bake for another 10 minutes. Remove from the oven and serve immediately.

Ingredients

• 2 fillets of tilapia
• 1 cup cherry tomatoes cut in half
• 1 onion cut into slices
• 2 cloves of garlic, chopped
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt, ground black pepper, oregano and thyme to taste

Preparation mode

In a container, season the tilapia fillets with lemon juice, salt, black pepper, oregano and thyme. Mix gently and let rest for 10 minutes. In a baking dish, place the tilapia fillets and distribute the cherry tomatoes, onion and garlic around them. Drizzle with olive oil and bake in a preheated oven at 200°C for 20 minutes or until the fish is soft and the tomatoes are slightly wilted.

Ingredients

• 2 cups of cooked and shredded chicken
• 2 cups sweet potatoes, peeled and cut into cubes
• 1 cup of tea leaves spinach
• 1 chopped onion
• 2 cloves of garlic, chopped
• 2 tablespoons olive oil
• 500 ml of boiling water
• Salt, ground black pepper, chopped coriander and turmeric to taste

Preparation mode

In a pan, add boiling water and cook the sweet potato over medium heat for about 10 minutes, or until soft. Drain and reserve. In another pan, heat the olive oil over medium heat and sauté the onion for 2 minutes, until it becomes transparent. Add the garlic and stir for another 1 minute.

Then add the shredded chicken and season with salt, black pepper and turmeric. Saute for 3 minutes, stirring to incorporate the seasonings. Add the cooked sweet potato and mix gently. Add the spinach leaves and cook for another 2 minutes, until completely wilted. Turn off the heat, add the chopped coriander, mix and serve.

Ingredients

• 2 fillets of salmon fresco
• 2 cups of cooked chickpeas
• Juice of 1 lemon
• 1 handful of fresh pea shoots
• 1 tablespoon olive oil
• 2 teaspoons smoked paprika
• Salt, ground black pepper, dried thyme and oregano to taste

Preparation mode

In a container, season the salmon fillets with lemon juice, smoked paprika, salt, black pepper, thyme and oregano. Mix well and let rest for 10 minutes to absorb the flavors.

In a baking dish, place the salmon fillets skin side down and drizzle with olive oil. Around, distribute the chickpeas and season with salt and black pepper. Bake in the preheated oven at medium temperature until the salmon is golden and the chickpeas are crispy. Then, transfer the fillets and chickpeas to a plate and finish with the pea shoots. Serve then.

Ingredients

• 2 white hake fillets
• 1 cauliflower in florets
• 2 cloves of garlic, chopped
• 2 tablespoons of olive oil
• 1 cup of milk tea
• 500 ml of water
• Juice of 1/2 lemon
• Salt, ground black pepper and nutmeg to taste

Preparation mode

In a pan, bring the water to a boil and cook the cauliflower for about 10 minutes, until the florets are very soft. Drain the water and transfer the cauliflower to the blender. Add the milk, 1 tablespoon of olive oil, salt and nutmeg. Blend until you obtain a smooth and creamy puree. Then, transfer the puree to a non-stick pan and heat, stirring until it heats up and reaches the desired texture. Book.

Season the fillets white hake with lemon juice, salt and black pepper. In a non-stick frying pan, heat the remaining oil over medium heat and grill the fish fillets for 3 minutes on each side, turning carefully so as not to break them, until they are lightly golden on the outside and cooked on the inside. Serve the fish accompanied by the cauliflower puree while still hot.