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Calories worked out with the Ciqual table

Balanced lunch ideas

A real lunch that keeps you going until dinner without weighing down your afternoon. These filling dishes were picked on hard numbers, listed right here, not on their name.

Our criteria
  • Between 450 and 800 kcal per serving: enough to last until dinner
  • At least 20 g of protein and 6 g of fiber
  • No more than 40% of the energy from fat
  • At most 2.5 g of salt per serving
  • Dishes people plan at least as often for lunch as for dinner

18 ideas for Friday, October 9, the list changes every day. Quantities for 2 people.

Whole wheat pasta with tuna, cherry tomatoes and black olivesAI-generated imageSee the recipe

Whole wheat pasta with tuna, cherry tomatoes and black olives

18 min≈ $2.58654 kcal
Whole wheat pasta with scrambled eggs and spinachAI-generated imageSee the recipe

Whole wheat pasta with scrambled eggs and spinach

25 min≈ $1.65632 kcal
Bulgur bowl with homemade falafel and roasted veggiesAI-generated imageVeggieSee the recipe

Bulgur bowl with homemade falafel and roasted veggies

30 min≈ $2.25706 kcal
Lebanese tabbouleh and homemade falafelAI-generated imageVeggieSee the recipe

Lebanese tabbouleh and homemade falafel

40 min≈ $1.62590 kcal
Meatballs with mashed sweet potatoesAI-generated imageSee the recipe

Meatballs with mashed sweet potatoes

35 min≈ $3.64602 kcal
Basmati fried rice with scrambled eggs, peas and carrotsAI-generated imageVeggieSee the recipe

Basmati fried rice with scrambled eggs, peas and carrots

25 min≈ $1.79629 kcal
See the recipe

Chickpea, tuna and potato salad

30 min≈ $2.95584 kcal
Thai shrimp bowl with mango and brown riceAI-generated imageSee the recipe

Thai shrimp bowl with mango and brown rice

40 min≈ $4.59452 kcal
Homemade spaghetti bolognese with zucchini and carrotsAI-generated imageSee the recipe

Homemade spaghetti bolognese with zucchini and carrots

40 min≈ $2.98796 kcal
Light curry chicken wrap with shredded carrotsAI-generated imageSee the recipe

Light curry chicken wrap with shredded carrots

18 min≈ $4.37526 kcal
Quinoa salad with tuna and crunchy veggiesAI-generated imageSee the recipe

Quinoa salad with tuna and crunchy veggies

25 min≈ $2.86635 kcal
Spicy ground beef, broccoli and rice noodle stir-fryAI-generated imageSee the recipe

Spicy ground beef, broccoli and rice noodle stir-fry

15 min≈ $5.83615 kcal
Shepherd's pie with lentils and carrots (hachis parmentier)AI-generated imageSee the recipe

Shepherd's pie with lentils and carrots (hachis parmentier)

50 min≈ $2.58673 kcal
Sweet potato and herb roast chicken gratinAI-generated imageSee the recipe

Sweet potato and herb roast chicken gratin

55 min≈ $2.07535 kcal
Veggie and chickpea couscousAI-generated imageVeggieSee the recipe

Veggie and chickpea couscous

25 min≈ $2.41709 kcal
Ground beef, potato and bell pepper skilletAI-generated imageSee the recipe

Ground beef, potato and bell pepper skillet

27 min≈ $4.03577 kcal
Roast pork with apples and mashed potatoesAI-generated imageSee the recipe

Roast pork with apples and mashed potatoes

90 min≈ $2.61796 kcal
Mashed potatoes with ground beef patties and green beansAI-generated imageSee the recipe

Mashed potatoes with ground beef patties and green beans

30 min≈ $3.81584 kcal

Frequently asked questions

What's a balanced lunch, anyway?

A dish that brings protein (meat, fish, eggs or legumes), starches, veggies and fiber all at once, without too much fat or salt. On this page, every dish meets hard numbers: between 450 and 800 kcal per serving, at least 20 g of protein and 6 g of fiber, at most 40% of the energy from fat and 2.5 g of salt.

Is this a diet?

No. These are everyday, filling meals for an adult who eats normally. For a specific need, a pregnancy or an illness, ask a doctor or a dietitian.

Where do these meal ideas come from?

From dishes people actually plan with Popotam. Only the ones that appear in at least ten different meal plans are shown: common dishes people like, and never a dish that would concern just one person. The list changes every day.

How are the price and calories worked out?

The price per serving is an estimate: the sum of the prices of the ingredients to buy, divided by the number of servings, without pantry salt, oil or spices. Calories, protein and fiber are worked out ingredient by ingredient with the ANSES Ciqual table, never written by an AI.

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