{"id":1862,"date":"2022-08-05T06:00:27","date_gmt":"2022-08-05T04:00:27","guid":{"rendered":"https:\/\/madebymary.se\/?p=1862"},"modified":"2024-08-26T14:18:01","modified_gmt":"2024-08-26T12:18:01","slug":"fem-halsosamma-lunchalternativ-for-en-upptagen-vardag","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-halsosamma-lunchalternativ-for-en-upptagen-vardag\/","title":{"rendered":"Fem h\u00e4lsosamma lunchalternativ f\u00f6r en upptagen vardag"},"content":{"rendered":"<p>Att f\u00e5 ihop vardagen med alla sina m\u00e5sten kan vara en utmaning, s\u00e4rskilt n\u00e4r det kommer till att \u00e4ta h\u00e4lsosamt. H\u00e4r \u00e4r fem h\u00e4lsosamma och enkla lunchalternativ som passar perfekt f\u00f6r en upptagen vardag. Dessa recept \u00e4r inte bara n\u00e4ringsrika, utan ocks\u00e5 snabba att f\u00f6rbereda, vilket g\u00f6r det l\u00e4ttare att h\u00e5lla energin uppe och m\u00e5 bra hela dagen.<\/p>\n<h2>Quinoasallad med avokado och svarta b\u00f6nor<\/h2>\n<p>Denna quinoasallad \u00e4r ett perfekt exempel p\u00e5 en balanserad och m\u00e4ttande lunch. Quinoa \u00e4r rik p\u00e5 <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a> och fibrer, medan avokado och svarta b\u00f6nor ger h\u00e4lsosamma fetter och ytterligare protein.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 dl quinoa<\/li>\n<li>1 avokado, skivad<\/li>\n<li>1 dl svarta b\u00f6nor, sk\u00f6ljda och avrunna<\/li>\n<li>1 dl k\u00f6rsb\u00e4rstomater, halverade<\/li>\n<li>1\/2 r\u00f6dl\u00f6k, hackad<\/li>\n<li>1 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li>Saften av 1 lime<\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">Salt<\/a> och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Koka quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen och l\u00e5t den svalna.<\/li>\n<li>Blanda quinoa, avokado, svarta b\u00f6nor, tomater och r\u00f6dl\u00f6k i en stor sk\u00e5l.<\/li>\n<li>Tills\u00e4tt olivolja, limesaft, salt och peppar och blanda v\u00e4l.<\/li>\n<li>F\u00f6rvara i kylsk\u00e5p tills det \u00e4r dags att \u00e4ta eller packa ner f\u00f6r att ta med.<\/li>\n<\/ol>\n<h2>Kycklingwraps med hummus och gr\u00f6nsaker<\/h2>\n<p>Kycklingwraps \u00e4r ett snabbt och enkelt alternativ som kan anpassas efter vad du har hemma. Genom att anv\u00e4nda fullkornswraps och hummus f\u00e5r du en lunch som \u00e4r b\u00e5de m\u00e4ttande och n\u00e4ringsrik.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>2 fullkornswraps<\/li>\n<li>100 g grillad kyckling, skivad<\/li>\n<li>1 dl hummus<\/li>\n<li>1\/2 gurka, skivad<\/li>\n<li>1 r\u00f6d paprika, skivad<\/li>\n<li>1 n\u00e4ve bladspenat<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Bred ett lager hummus p\u00e5 varje wrap.<\/li>\n<li>F\u00f6rdela kyckling, gurka, paprika och spenat j\u00e4mnt p\u00e5 wrapsen.<\/li>\n<li>Krydda med salt och peppar.<\/li>\n<li>Rulla ihop wrapsen och sk\u00e4r dem i halvor.<\/li>\n<li>Packa in och f\u00f6rvara i kylsk\u00e5p eller ta med som lunch.<\/li>\n<\/ol>\n<h2>Laxsallad med dill och citron<\/h2>\n<p>En fr\u00e4sch och l\u00e4tt laxsallad \u00e4r perfekt f\u00f6r en snabb och n\u00e4ringsrik lunch. Lax \u00e4r rik p\u00e5 <a href=\"https:\/\/madebymary.se\/en\/hur-mycket-omega-3-per-dag\/\">omega-3<\/a> fettsyror som \u00e4r bra f\u00f6r hj\u00e4rtat och hj\u00e4rnan.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>100 g r\u00f6kt lax, skivad<\/li>\n<li>1 n\u00e4ve blandade salladsblad<\/li>\n<li>1\/2 avokado, skivad<\/li>\n<li>1\/2 gurka, skivad<\/li>\n<li>1\/4 r\u00f6dl\u00f6k, tunt skivad<\/li>\n<li>1 msk f\u00e4rsk dill, hackad<\/li>\n<li>Saften av 1\/2 citron<\/li>\n<li>1 msk olivolja<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>L\u00e4gg salladsblad, avokado, gurka och r\u00f6dl\u00f6k i en sk\u00e5l.<\/li>\n<li>Toppa med skivad r\u00f6kt lax och hackad dill.<\/li>\n<li>Pressa \u00f6ver citronsaft och ringla \u00f6ver olivolja.<\/li>\n<li>Krydda med salt och peppar och blanda f\u00f6rsiktigt.<\/li>\n<li>F\u00f6rvara i en matl\u00e5da eller servera direkt.<\/li>\n<\/ol>\n<h2>Vegetarisk b\u00f6ngryta med gr\u00f6nsaker<\/h2>\n<p>En vegetarisk b\u00f6ngryta \u00e4r b\u00e5de m\u00e4ttande och full av n\u00e4ring. Den kan enkelt f\u00f6rberedas i f\u00f6rv\u00e4g och v\u00e4rmas upp n\u00e4r det \u00e4r dags att \u00e4ta.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 burk blandade b\u00f6nor (t.ex. kidneyb\u00f6nor och svarta b\u00f6nor), sk\u00f6ljda och avrunna<\/li>\n<li>1 burk krossade tomater<\/li>\n<li>1 morot, skivad<\/li>\n<li>1 selleristj\u00e4lk, skivad<\/li>\n<li>1 liten l\u00f6k, hackad<\/li>\n<li>2 vitl\u00f6ksklyftor, finhackade<\/li>\n<li>1 tsk spiskummin<\/li>\n<li>1 tsk paprika<\/li>\n<li>1 msk olivolja<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>V\u00e4rm olivoljan i en stor kastrull och fr\u00e4s l\u00f6k och vitl\u00f6k tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt morot och selleri och fr\u00e4s i ytterligare n\u00e5gra minuter.<\/li>\n<li>Tills\u00e4tt b\u00f6nor, krossade tomater, spiskummin och paprika.<\/li>\n<li>L\u00e5t grytan sjuda i cirka 20 minuter tills gr\u00f6nsakerna \u00e4r mjuka.<\/li>\n<li>Smaka av med salt och peppar.<\/li>\n<li>F\u00f6rvara i <a href=\"https:\/\/madebymary.se\/en\/nyttiga-matlador-fardiga-matlador-som-sparar-tid-och-haller-dig-halsosam\/\">matl\u00e5dor<\/a> och v\u00e4rm upp vid behov.<\/li>\n<\/ol>\n<h2>Tonfisksallad med \u00e4gg och kapris<\/h2>\n<p>Denna tonfisksallad \u00e4r enkel att g\u00f6ra och full av protein och nyttiga fetter, vilket h\u00e5ller dig m\u00e4tt och n\u00f6jd hela dagen.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 burk tonfisk i vatten, avrunnen<\/li>\n<li>2 h\u00e5rdkokta <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a>, skivade<\/li>\n<li>1 dl k\u00f6rsb\u00e4rstomater, halverade<\/li>\n<li>1\/2 gurka, skivad<\/li>\n<li>1\/4 r\u00f6dl\u00f6k, tunt skivad<\/li>\n<li>1 msk kapris<\/li>\n<li>1 msk olivolja<\/li>\n<li>1 msk r\u00f6dvinsvin\u00e4ger<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Blanda tonfisk, \u00e4gg, tomater, gurka, r\u00f6dl\u00f6k och kapris i en stor sk\u00e5l.<\/li>\n<li>Tills\u00e4tt olivolja och r\u00f6dvinsvin\u00e4ger.<\/li>\n<li>Krydda med salt och peppar och blanda v\u00e4l.<\/li>\n<li>F\u00f6rvara i kylsk\u00e5p tills det \u00e4r dags att \u00e4ta eller packa ner f\u00f6r att ta med.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Att \u00e4ta h\u00e4lsosamt under en upptagen vardag beh\u00f6ver inte vara sv\u00e5rt eller tidskr\u00e4vande. Genom att f\u00f6rbereda enkla och n\u00e4ringsrika m\u00e5ltider kan du s\u00e4kerst\u00e4lla att du f\u00e5r i dig allt du beh\u00f6ver f\u00f6r att h\u00e5lla energin uppe och m\u00e5 bra. Testa dessa fem h\u00e4lsosamma lunchalternativ och uppt\u00e4ck hur enkelt det kan vara att \u00e4ta r\u00e4tt, \u00e4ven n\u00e4r tiden \u00e4r knapp.<\/p>","protected":false},"excerpt":{"rendered":"<p>Att f\u00e5 ihop vardagen med alla sina m\u00e5sten kan vara en utmaning, s\u00e4rskilt n\u00e4r det kommer till att \u00e4ta h\u00e4lsosamt. H\u00e4r \u00e4r fem h\u00e4lsosamma och enkla lunchalternativ som passar perfekt f\u00f6r en upptagen vardag. Dessa recept \u00e4r inte bara n\u00e4ringsrika,<\/p>","protected":false},"author":1,"featured_media":3593,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_canonical":"","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","footnotes":""},"categories":[55,58,21],"tags":[],"class_list":["post-1862","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allmant","category-lunch","category-recept","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fem h\u00e4lsosamma lunchalternativ f\u00f6r en upptagen vardag - Made by Mary<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/madebymary.se\/en\/fem-halsosamma-lunchalternativ-for-en-upptagen-vardag\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem h\u00e4lsosamma lunchalternativ f\u00f6r en upptagen vardag - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att f\u00e5 ihop vardagen med alla sina m\u00e5sten kan vara en utmaning, s\u00e4rskilt n\u00e4r det kommer till att \u00e4ta h\u00e4lsosamt. 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