{"id":768,"date":"2024-06-01T04:09:42","date_gmt":"2024-06-01T02:09:42","guid":{"rendered":"https:\/\/madebymary.se\/?p=768"},"modified":"2024-08-25T11:22:01","modified_gmt":"2024-08-25T09:22:01","slug":"fem-basta-lunchideer-for-att-halla-energin-uppe","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-basta-lunchideer-for-att-halla-energin-uppe\/","title":{"rendered":"Fem b\u00e4sta lunchid\u00e9er f\u00f6r att h\u00e5lla energin uppe"},"content":{"rendered":"<p>Att h\u00e5lla energin uppe genom hela dagen kr\u00e4ver att man v\u00e4ljer r\u00e4tt typ av mat, s\u00e4rskilt n\u00e4r det g\u00e4ller lunch. En balanserad lunch som inneh\u00e5ller r\u00e4tt kombination av n\u00e4rings\u00e4mnen kan ge dig den n\u00f6dv\u00e4ndiga energin f\u00f6r att vara produktiv och fokuserad under eftermiddagen. H\u00e4r \u00e4r mina fem b\u00e4sta lunchid\u00e9er som hj\u00e4lper till att h\u00e5lla energin uppe.<\/p>\n<h2><strong>Quinoasallad med gr\u00f6nsaker och kyckling<\/strong><\/h2>\n<p>Quinoa \u00e4r en fantastisk k\u00e4lla till <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a> och komplexa kolhydrater, vilket g\u00f6r den perfekt f\u00f6r en energigivande lunch.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 kopp kokt quinoa<\/li>\n<li>1 kycklingbr\u00f6st, grillat och skivat<\/li>\n<li>1\/2 avokado, t\u00e4rnad<\/li>\n<li>1 kopp 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 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>Saften fr\u00e5n 1 citron<\/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 quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen och l\u00e5t den svalna.<\/li>\n<li>Grillad kyckling och sk\u00e4r den i skivor.<\/li>\n<li>Blanda quinoa, kyckling, avokado, tomater, gurka, r\u00f6dl\u00f6k och babyspenat i en stor sk\u00e5l.<\/li>\n<li>Ringla \u00f6ver olivolja och citronsaft, krydda med salt och peppar.<\/li>\n<li>R\u00f6r om f\u00f6rsiktigt och servera.<\/li>\n<\/ol>\n<h2>S\u00f6tpotatis- och svarta b\u00f6nor-tacos<\/h2>\n<p>Dessa tacos \u00e4r inte bara l\u00e4ckra, utan ocks\u00e5 fyllda med fiber och protein f\u00f6r l\u00e5ngvarig energi.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 stor s\u00f6tpotatis, t\u00e4rnad<\/li>\n<li>1 burk svarta b\u00f6nor, avrunna och sk\u00f6ljda<\/li>\n<li>1 tsk olivolja<\/li>\n<li>1 tsk r\u00f6kt paprika<\/li>\n<li>1\/2 tsk spiskummin<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>8 sm\u00e5 majstortillas<\/li>\n<li>1 avokado, skivad<\/li>\n<li>1 kopp strimlad r\u00f6dk\u00e5l<\/li>\n<li>1\/4 kopp korianderblad<\/li>\n<li>Saften fr\u00e5n 1 lime<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>V\u00e4rm ugnen till 200 grader.<\/li>\n<li>L\u00e4gg s\u00f6tpotatisbitarna p\u00e5 en bakpl\u00e5t, ringla \u00f6ver olivolja och krydda med r\u00f6kt paprika, spiskummin, salt och peppar. Rosta i ugnen i 20-25 minuter tills de \u00e4r mjuka.<\/li>\n<li>V\u00e4rm tortillorna i en torr stekpanna eller ugn.<\/li>\n<li>Fyll tortillorna med s\u00f6tpotatis, svarta b\u00f6nor, avokado, r\u00f6dk\u00e5l och koriander.<\/li>\n<li>Pressa \u00f6ver limejuice och servera.<\/li>\n<\/ol>\n<h2>Lax- och avokadobowl<\/h2>\n<p>Lax \u00e4r rik p\u00e5 omega-3-fettsyror och protein, vilket g\u00f6r den till ett utm\u00e4rkt val f\u00f6r en energirik lunch.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 laxfil\u00e9, grillad och skivad<\/li>\n<li>1\/2 avokado, skivad<\/li>\n<li>1 kopp kokt brunt ris eller quinoa<\/li>\n<li>1\/2 kopp edamameb\u00f6nor<\/li>\n<li>1 morot, riven<\/li>\n<li>1 n\u00e4ve babyspenat<\/li>\n<li>2 msk sojas\u00e5s<\/li>\n<li>1 msk sesamolja<\/li>\n<li>1 tsk sesamfr\u00f6n<\/li>\n<li>Saften fr\u00e5n 1\/2 citron<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Koka brunt ris eller quinoa enligt anvisningarna p\u00e5 f\u00f6rpackningen.<\/li>\n<li>Grillad lax och sk\u00e4r den i skivor.<\/li>\n<li>Blanda sojas\u00e5s, sesamolja och citronsaft i en liten sk\u00e5l.<\/li>\n<li>L\u00e4gg riset eller quinoan i en sk\u00e5l och toppa med lax, avokado, edamameb\u00f6nor, riven morot och babyspenat.<\/li>\n<li>Ringla \u00f6ver <a href=\"https:\/\/madebymary.se\/en\/godaste-dressingen-till-sallad\/\">dressingen<\/a> och str\u00f6 p\u00e5 sesamfr\u00f6n innan servering.<\/li>\n<\/ol>\n<h2>Medelhavsinspirerad kik\u00e4rtssallad<\/h2>\n<p>Denna sallad \u00e4r fylld med f\u00e4rska gr\u00f6nsaker, kik\u00e4rtor och fetaost, vilket ger en h\u00e4rlig mix av smaker och n\u00e4rings\u00e4mnen.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 burk kik\u00e4rtor, avrunna och sk\u00f6ljda<\/li>\n<li>1 kopp k\u00f6rsb\u00e4rstomater, halverade<\/li>\n<li>1 gurka, skivad<\/li>\n<li>1\/4 r\u00f6dl\u00f6k, tunt skivad<\/li>\n<li>1\/2 kopp fetaost, smulad<\/li>\n<li>1\/4 kopp svarta oliver, skivade<\/li>\n<li>1 n\u00e4ve babyspenat<\/li>\n<li>2 msk olivolja<\/li>\n<li>Saften fr\u00e5n 1 citron<\/li>\n<li>1 tsk torkad oregano<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Blanda kik\u00e4rtor, tomater, gurka, r\u00f6dl\u00f6k, fetaost och oliver i en stor sk\u00e5l.<\/li>\n<li>L\u00e4gg till babyspenat och blanda f\u00f6rsiktigt.<\/li>\n<li>Ringla \u00f6ver olivolja och citronsaft, krydda med oregano, salt och peppar.<\/li>\n<li>R\u00f6r om och servera.<\/li>\n<\/ol>\n<h2>Spenat- och \u00e4ggwraps<\/h2>\n<p>Dessa wraps \u00e4r snabba att g\u00f6ra och fulla av protein och gr\u00f6nsaker, vilket h\u00e5ller energiniv\u00e5erna uppe hela dagen.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>2 fullkornstortillas<\/li>\n<li>4 <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a><\/li>\n<li>1 kopp babyspenat<\/li>\n<li>1\/2 avokado, skivad<\/li>\n<li>1\/4 kopp riven ost (valfri sort)<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>1 msk olivolja<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Vispa \u00e4ggen med en nypa salt och peppar.<\/li>\n<li>V\u00e4rm olivoljan i en stekpanna och tills\u00e4tt \u00e4ggen. R\u00f6r om tills de \u00e4r genomstekta.<\/li>\n<li>V\u00e4rm tortillorna i en torr stekpanna eller ugn.<\/li>\n<li>L\u00e4gg \u00e4ggr\u00f6ra, spenat, avokado och riven ost p\u00e5 varje tortilla.<\/li>\n<li>Rulla ihop tortillorna och servera.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Att v\u00e4lja r\u00e4tt lunch kan g\u00f6ra en stor skillnad i hur du k\u00e4nner dig under resten av dagen. Dessa fem lunchid\u00e9er \u00e4r inte bara n\u00e4ringsrika och m\u00e4ttande, utan ocks\u00e5 fyllda med smaker som h\u00e5ller dig n\u00f6jd och energisk. Prova dem och uppt\u00e4ck hur de kan hj\u00e4lpa dig att h\u00e5lla energin uppe hela dagen.<\/p>","protected":false},"excerpt":{"rendered":"<p>Att h\u00e5lla energin uppe genom hela dagen kr\u00e4ver att man v\u00e4ljer r\u00e4tt typ av mat, s\u00e4rskilt n\u00e4r det g\u00e4ller lunch. En balanserad lunch som inneh\u00e5ller r\u00e4tt kombination av n\u00e4rings\u00e4mnen kan ge dig den n\u00f6dv\u00e4ndiga energin f\u00f6r att vara produktiv och<\/p>","protected":false},"author":1,"featured_media":3408,"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":[55,46,58],"tags":[],"class_list":["post-768","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allmant","category-halsa-inspiration","category-lunch","","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 b\u00e4sta lunchid\u00e9er f\u00f6r att h\u00e5lla energin uppe - 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-basta-lunchideer-for-att-halla-energin-uppe\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem b\u00e4sta lunchid\u00e9er f\u00f6r att h\u00e5lla energin uppe - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att h\u00e5lla energin uppe genom hela dagen kr\u00e4ver att man v\u00e4ljer r\u00e4tt typ av mat, s\u00e4rskilt n\u00e4r det g\u00e4ller lunch. 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