{"id":1886,"date":"2022-09-14T06:00:27","date_gmt":"2022-09-14T04:00:27","guid":{"rendered":"https:\/\/madebymary.se\/?p=1886"},"modified":"2024-08-26T12:53:39","modified_gmt":"2024-08-26T10:53:39","slug":"fem-halsosamma-och-mattande-lunchideer","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-halsosamma-och-mattande-lunchideer\/","title":{"rendered":"Fem h\u00e4lsosamma och m\u00e4ttande lunchid\u00e9er"},"content":{"rendered":"<p>Att hitta h\u00e4lsosamma och m\u00e4ttande luncher kan vara en utmaning, s\u00e4rskilt n\u00e4r man har en hektisk vardag. Det \u00e4r viktigt att lunchen inte bara \u00e4r n\u00e4ringsrik utan ocks\u00e5 h\u00e5ller oss m\u00e4tta och energiska resten av dagen. H\u00e4r \u00e4r fem av mina favoritluncher som \u00e4r b\u00e5de h\u00e4lsosamma och m\u00e4ttande.<\/p>\n<h2>Quinoasallad med avokado och kyckling<\/h2>\n<p>Denna quinoasallad \u00e4r b\u00e5de f\u00e4rgstark och n\u00e4ringsrik. Quinoa \u00e4r en fantastisk k\u00e4lla till <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a> och fiber, och tillsammans med kyckling och avokado blir det en m\u00e4ttande m\u00e5ltid.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 dl okokt quinoa<\/li>\n<li>1 avokado, t\u00e4rnad<\/li>\n<li>1 kycklingbr\u00f6st, grillat och skivat<\/li>\n<li>1 dl k\u00f6rsb\u00e4rstomater, halverade<\/li>\n<li>1 dl gurka, t\u00e4rnad<\/li>\n<li>1\/2 r\u00f6dl\u00f6k, tunt skivad<\/li>\n<li>1 n\u00e4ve babyspenat<\/li>\n<li>2 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li>1 msk citronsaft<\/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>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Koka quinoa enligt anvisningarna p\u00e5 f\u00f6rpackningen och l\u00e5t svalna.<\/li>\n<li>Blanda quinoa, avokado, kyckling, tomater, gurka, r\u00f6dl\u00f6k och babyspenat i en stor sk\u00e5l.<\/li>\n<li>Vispa ihop olivolja och citronsaft och h\u00e4ll \u00f6ver salladen. Krydda med salt och peppar.<\/li>\n<li>Blanda v\u00e4l och servera.<\/li>\n<\/ol>\n<h2>Lins- och gr\u00f6nsakssoppa<\/h2>\n<p>Lins- och gr\u00f6nsakssoppa \u00e4r en perfekt lunch f\u00f6r kalla dagar. Den \u00e4r rik p\u00e5 protein och fiber, vilket h\u00e5ller dig m\u00e4tt l\u00e4ngre.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 dl r\u00f6da linser<\/li>\n<li>1 morot, t\u00e4rnad<\/li>\n<li>1 selleristj\u00e4lk, t\u00e4rnad<\/li>\n<li>1 l\u00f6k, hackad<\/li>\n<li>2 vitl\u00f6ksklyftor, hackade<\/li>\n<li>1 burk krossade tomater (400 g)<\/li>\n<li>1 liter gr\u00f6nsaksbuljong<\/li>\n<li>1 tsk kummin<\/li>\n<li>1 tsk paprikapulver<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>2 msk olivolja<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>V\u00e4rm olivoljan i en stor kastrull och fr\u00e4s l\u00f6k, vitl\u00f6k, morot och selleri tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt linser, krossade tomater, buljong och kryddor.<\/li>\n<li>Koka upp och l\u00e5t sjuda i cirka 30 minuter tills linserna \u00e4r mjuka.<\/li>\n<li>Smaka av med salt och peppar och servera varm.<\/li>\n<\/ol>\n<h2>Fullkornswrap med hummus och gr\u00f6nsaker<\/h2>\n<p>En fullkornswrap med hummus och gr\u00f6nsaker \u00e4r en snabb och enkel lunch som \u00e4r b\u00e5de h\u00e4lsosam och m\u00e4ttande.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 fullkornstortilla<\/li>\n<li>3 msk hummus<\/li>\n<li>1\/2 avokado, skivad<\/li>\n<li>1\/2 paprika, strimlad<\/li>\n<li>1\/4 gurka, skivad<\/li>\n<li>En handfull spenat eller ruccola<\/li>\n<li>1 msk fetaost, smulad (valfritt)<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Bred hummus p\u00e5 tortillan.<\/li>\n<li>L\u00e4gg p\u00e5 avokado, paprika, gurka, spenat och fetaost.<\/li>\n<li>Krydda med salt och peppar.<\/li>\n<li>Rulla ihop tortillan och sk\u00e4r i tv\u00e5 delar. Servera direkt eller packa f\u00f6r lunchl\u00e5dan.<\/li>\n<\/ol>\n<h2>Tonfisk- och b\u00f6nsallad<\/h2>\n<p>Tonfisk- och b\u00f6nsallad \u00e4r en <a href=\"https:\/\/madebymary.se\/en\/proteinrika-livsmedel-som-bygger-muskler-och-haller-dig-matt-langre\/\">proteinrik<\/a> lunch som h\u00e5ller dig m\u00e4tt l\u00e4nge. Den \u00e4r enkel att g\u00f6ra och kan f\u00f6rberedas i f\u00f6rv\u00e4g.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 burk tonfisk i vatten, avrunnen<\/li>\n<li>1 burk kik\u00e4rtor eller cannellinib\u00f6nor, avrunna och sk\u00f6ljda<\/li>\n<li>1 dl k\u00f6rsb\u00e4rstomater, halverade<\/li>\n<li>1\/2 r\u00f6dl\u00f6k, hackad<\/li>\n<li>1\/2 dl hackad persilja<\/li>\n<li>2 msk olivolja<\/li>\n<li>1 msk citronsaft<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Blanda tonfisk, b\u00f6nor, tomater, r\u00f6dl\u00f6k och persilja i en stor sk\u00e5l.<\/li>\n<li>Vispa ihop olivolja och citronsaft och h\u00e4ll \u00f6ver salladen.<\/li>\n<li>Krydda med salt och peppar och blanda v\u00e4l.<\/li>\n<li>Servera direkt eller f\u00f6rvara i kylsk\u00e5p tills det \u00e4r dags att \u00e4ta.<\/li>\n<\/ol>\n<h2>\u00c4gg- och gr\u00f6nsaksfrittata<\/h2>\n<p>En frittata \u00e4r en m\u00e5ngsidig r\u00e4tt som \u00e4r perfekt f\u00f6r lunch. Den kan g\u00f6ras med olika gr\u00f6nsaker och \u00e4r l\u00e4tt att f\u00f6rbereda i f\u00f6rv\u00e4g.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>6 <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a><\/li>\n<li>1 dl mj\u00f6lk<\/li>\n<li>1 r\u00f6d paprika, t\u00e4rnad<\/li>\n<li>1 zucchini, skivad<\/li>\n<li>1 l\u00f6k, hackad<\/li>\n<li>1 dl spenat<\/li>\n<li>1 dl riven ost (valfritt)<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>2 msk olivolja<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 175 grader Celsius.<\/li>\n<li>V\u00e4rm olivoljan i en ugnss\u00e4ker stekpanna och fr\u00e4s l\u00f6k, paprika och zucchini tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt spenat och fr\u00e4s tills den har vissnat.<\/li>\n<li>Vispa ihop \u00e4gg, mj\u00f6lk, ost, salt och peppar i en sk\u00e5l.<\/li>\n<li>H\u00e4ll \u00e4ggblandningen \u00f6ver gr\u00f6nsakerna i stekpannan.<\/li>\n<li>L\u00e5t koka p\u00e5 spisen i n\u00e5gra minuter tills kanterna b\u00f6rjar stelna.<\/li>\n<li>Flytta stekpannan till ugnen och gr\u00e4dda i cirka 15-20 minuter tills frittatan \u00e4r genomstekt och gyllenbrun.<\/li>\n<li>L\u00e5t svalna lite innan du sk\u00e4r i bitar och serverar.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Att \u00e4ta h\u00e4lsosamma och m\u00e4ttande luncher beh\u00f6ver inte vara komplicerat. Genom att planera och f\u00f6rbereda dina m\u00e5ltider kan du s\u00e4kerst\u00e4lla att du f\u00e5r i dig n\u00e4ringsrik mat som h\u00e5ller dig m\u00e4tt och energisk hela dagen. Jag hoppas att dessa fem lunchid\u00e9er inspirerar dig att prova n\u00e5got nytt och att de hj\u00e4lper dig att h\u00e5lla dig p\u00e5 r\u00e4tt sp\u00e5r med din h\u00e4lsosamma livsstil.<\/p>","protected":false},"excerpt":{"rendered":"<p>Att hitta h\u00e4lsosamma och m\u00e4ttande luncher kan vara en utmaning, s\u00e4rskilt n\u00e4r man har en hektisk vardag. Det \u00e4r viktigt att lunchen inte bara \u00e4r n\u00e4ringsrik utan ocks\u00e5 h\u00e5ller oss m\u00e4tta och energiska resten av dagen. H\u00e4r \u00e4r fem av<\/p>","protected":false},"author":1,"featured_media":3580,"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":[58,21],"tags":[],"class_list":["post-1886","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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 och m\u00e4ttande lunchid\u00e9er - 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-och-mattande-lunchideer\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem h\u00e4lsosamma och m\u00e4ttande lunchid\u00e9er - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att hitta h\u00e4lsosamma och m\u00e4ttande luncher kan vara en utmaning, s\u00e4rskilt n\u00e4r man har en hektisk vardag. 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