13 Lunch Ideas Healthy Weight Loss

1. Saganaki – Fried Cheese 

Serves 2-3 | Prep. Time 10 minutes / Cooking time 10-15 minutes 

Ingredients 

• 1 (4-ounce) cheese block (Graviera, kefalo-graviera, kasseri, or kefalotyri) 
• ½ cup all-purpose flour, for dredging 
• Juice of half a lemon 
• Vegetable oil as needed 

Directions

1. Slice the cheese into thin sticks (about half an inch by 4 inches). Pat them dry with clean paper towel. 
2. Place the flour in a bowl, and dredge the cheese.
3. Heat the oil over high heat in a deep frying pan, and working in batches, fry the cheese for a few minutes until they are golden. 
4. Arrange the slices on a serving plate, and squeeze lemon juice over them. Serve warm.

2. Tzatziki – Yogurt and Cucumber Sauce 

Serves 5-6 | Prep. Time 10 minutes | Cooking time 0 minutes 

Ingredients 

• 1 cucumber 
• 2 cloves garlic, minced 
• ¼ cup extra virgin olive oil 
• 2 1 cups strained Greek yogurt 
• Juice of 1 lemon 
• 2-3 tablespoons chopped fresh mint 
• Salt and ground black pepper to taste 

Directions

1. Peel the cucumber and discard the seeds. Grate it finely, and place it in a colander. Season with black pepper and salt. 
2. Set it aside for 10 minutes, and then press to squeeze out excess liquid. 
3. Combine the cucumber, garlic, and olive oil in a mixing bowl. 
4. Mix in the yogurt, lemon juice, and mint. Taste, and season with salt and pepper to your liking. 
5. Serve with pita bread or any souvlaki recipe.

3. Greek Rosemary Olives 

Serves 6 | Prep. Time 5 minutes / Cooking time 0 minutes 

Ingredients 

• 1 1 cups mixed olives like Kalamata, black, or green
• 4 sundried tomatoes, finely chopped 
• 1 stem rosemary, stem removed and finely chopped
• ¼ teaspoon oregano 
• 1 tablespoon olive oil 

Directions 

1. Squeeze the olives to remove excess liquid.
2. In a bowl, combine them with the oil, tomatoes, oregano, and rose-mary. 
3. Serve fresh or refrigerate.

4. Salt Cod Croquettes (Bolinho de Balcalhau) 

Serves 4-6 | Prep. Time 10 minutes / Cooking time 25-30 minutes 

Ingredients 

• 2¼ pounds potatoes 
• 17-18 ounces boiled salt cod (skinned and boned) 
• 3 tablespoons freshly chopped parsley 
• 2 egg yolks
• 1 egg white 
• 1 medium onion, finely chopped 
• 1 garlic clove, finely chopped
• Ground black pepper and salt to taste 

Directions 

1. Add the fish to a bowl of cold water. Soak for 24 hours, changing water 3-4 times in between. 
2. Boil water in a medium saucepan or skillet. 
3. Add the fish and blanch for 10-15 minutes. Cool and drain, reserving the water. Crumble the fish; remove the skin and bones. 
4. Heat the reserved water in a medium saucepan or skillet over medium heat. 
5. Add the potatoes; stir-cook until tender and soft.
6. Drain and transfer to a bowl. 
7. In the pan, heat the oil over medium heat. 
8. Add the onion and garlic; stir-cook until soft and translucent. 
9. In a mixing bowl, combine the cooked onions, fish, potatoes, egg yolk, egg whites, black pepper, and parsley. 
10. Combine into a flaky dough. Season with some salt to taste. 
11. Form the dough into small cro-quettes. 
12. Heat the oil in a deep saucepan or frying pan over medium heat. 
13. Deep fry the croquettes until golden brown. 
14. Drain over paper towels. Serve warm. 

Nutrition (per serving) 

Calories 208, fat 4 g, carbs 22 g, protein 24 g, sodium 186 mg

5. Cornmeal Empanadas (Pastel de Milho) 

Serves/Yield 32 Pastries | Prep. Time 20-30 minutes | Cooking time 35-40 minutes 

Ingredients 

Pastry: 

• 3 cups all-purpose flour 
• 6 tablespoons unsalted butter, melted 
• 1 tablespoon baking powder 
• ½ teaspoon salt 
• 10 ounces thickened cream 
• 1 tablespoon chilled milk

Egg Wash: 

• ½ tablespoon milk 
• 1 large egg yolk 

Herb Filling: 

• 3 tablespoons extra-virgin olive oil 
• 2 spring onions (scallions), chopped 
• ½ bunch basil, chopped 
• 1 medium onion, chopped 
• Kernels from 5 small sweet corn cobs 
• ½ teaspoon ground cayenne pepper (op-tional)
• Ground black pepper and salt to taste 

Directions 

1. In a mixing bowl, combine the baking powder, salt, and flour. 
2. Mix in the butter and combine until mixed well and crumbly. 
3. Add the milk and cream; combine and knead into a ball. 
4. Cover and set aside for 30-40 minutes to rise. 
5. Heat the oil in a medium saucepan or skillet over medium heat. 
6. Add the onion; stir-cook for 4-5 minutes until soft and translucent.
7. Add the corn kernels and stir-fry for 4-5 minutes.
8. Add the cayenne pepper, black pep-per, salt, and herbs. Combine well and cool down completely. 
9. Transfer the mixture to a blender. Blend to make a smooth paste. 
10. Preheat an oven to 350°F. Line two baking dishes with parchment paper. 
11. Roll the dough into a 1½-inch-thick layer. Cut into about 30-32 rounds using a pastry cutter. 
12. Add 11 tablespoons of the mixture to each circle. Using wet fingers, bring together the edges to make a semicircular shape and seal the edges by crimping. 
13. Place in the baking dishes and bake for about 20 minutes until golden brown. 
14. Serve warm with favorite dipping sauce, if desired. 

Nutrition (per serving) 

Calories 109, fat 19 g, carbs 12 g, protein 6 g, sodium 249 mg

6. Bahian Style Breaded Shrimp (Camarao Empanado) 

Serves 6 | Prep. Time 10 minutes / Cooking time 25 minutes 

Ingredients 

• 2 tablespoons annatto oil or corn oil 
• 2 pounds large shrimp, shelled and deveined, tails left on
• 3 cloves garlic, minced 
• Juice of 1 lime 
• 2 teaspoons salt (divided) 
• 1 small onion, minced
• 6 scallions, white and light green parts, minced 
• ½ medium green bell pepper, minced 
• ½ medium red bell pepper, minced 
• ¼ cup tomato sauce 6 plum tomatoes, minced 
• 1 Scotch bonnet or habanero chili, halved and seeded 
• ½ cup unsweetened coconut milk 
• 1 tablespoon cilantro leaves and stems, minced
• Lime wedges to serve 

Directions 

1. In a mixing bowl, combine the gar-lic, shrimp, lime juice and 1 teaspoon of salt. Set aside to marinate for 30 minutes. 
2. Heat the oil in a medium saucepan or skillet over medium heat. 
3. Add the scallions, bell peppers and onion; stir-cook for 4-5 minutes until soft and translucent. 
4. Mix in the tomatoes; stir-cook for 4-5 minutes until softened. 
5. Turn heat to low. Mix in the coconut milk, chili, tomato sauce and 1 teaspoon of salt.
6. Simmer the mixture for 8-10 minutes. 
7. Increase heat to medium-high. Add the shrimp; stir-cook for 4-5 minutes until pink and opaque. 
8. Remove the chili. Top with the cilantro and serve warm with steamed rice and lime wedges. 

Nutrition (per serving) 

Calories 187, fat 6 g, carbs 11 g, protein 38 g, sodium 652 mg

7. Creamy Norwegian Porridge 

Norwegian porridge is a healthy, filling, and comforting breakfast, perfect for cold morn-ings. 

Serves 6 | Prep. Time 5 minutes / Cooking time 1 hour 20 minutes 

Ingredients 

• 1½ cups medium-grain white rice 
• 3 cups water 
• 5 cups whole milk, divided
• 2 tablespoons honey 
• 3 tablespoons granulated sugar 
• 2 tablespoons unsalted butter 
• 4 teaspoons pure vanilla extract 
• 2 teaspoons kosher salt 
• ¼ teaspoon ground cinnamon 

Directions 

1. Add the rice and water to a medium saucepan. Bring to a boil. 
2. Once boiling, turn heat to low, cover, and simmer for 10 minutes or until water is completely absorbed by the rice. 
3. Add ⅓ of the milk to the rice and stir well. Cover and cook for 8-10 minutes or until all the milk is ab-sorbed. 
4. Repeat with the rest of the milk. The complete process should take about 50-55 minutes. 
5. Add the honey, sugar, butter, van-illa, and salt, stirring to combine. Turn off the heat. 
6. Divide the porridge into serving bowls. Top with the cinnamon before serving.

Nutrition per serving 

Calories 349, fat 8 g, carbs 59 g, sugar 11 g, Protein 9 g, sodium 902 mg

8. Swedish Scrambled Eggs 

Scrambled eggs are a simple, satisfying breakfast dish around the world, and Sweden is no exception. 

Serves 2 | Prep. Time 5 minutes | Cooking time 10 minutes 

Ingredients 

• 4 large eggs 
• 4 ounces cream cheese, cut into pieces 
• 1 tablespoon fresh dill, chopped 
• Pinch of garlic powder 
• Freshly ground black pepper, to taste 
• Kosher salt, to taste 

Directions

1. In a medium mixing bowl, whisk the eggs until frothy. 
2. Add the cream cheese, dill, garlic powder, pepper, and salt to the eggs. Stir well to combine. 
3. Heat a medium-sized pan over high heat, spraying it with cooking spray. 
4. Turn the heat to medium and pour the egg mixture into the pan. 
5. Stir gently until eggs are set or reach your desired consistency. 
6. Serve warm 

Nutrition per serving 

Calories 328, fat 28 g, carbs 3 g, sugar 2 g, Protein 15 g, sodium 372 mg

9. Swedish Sausage Potato Cakes 

These breakfast cakes are hearty, savory pancakes made with grated potatoes and saus-ages. 

Serves 2 | Prep. Time 5 minutes I Cooking time 20 minutes 

Ingredients 

• ¼ pound pork sausage 
• 11 cups mashed potatoes 
• 1 large egg, lightly beaten 
• Pinch of kosher salt 

Directions

1. Heat a large skillet over medium heat. 
2. Add the sausage, crumbling it with a wooden spoon. Cook until browned, about 5-7 minutes. Drain and set aside, reserving the sausage drippings in the pan. 
3. In a large bowl, combine the cooked sausage, potatoes, eggs, 1 tablespoon of sausage drippings, and salt. 
4. Using your hands, make 4 equal-sized patties from the mixture. 
5. Fry the patties in reserved sausage drippings until brown on both sides, about 7-10 minutes. Add frying oil if needed. 
6. Serve warm. 

Nutrition per serving 

Calories 402, fat 24 g, carbs 26 g, sugar 2 g, Protein 16 g, sodium 1057 mg

 10. Danish Bread Porridge

Also known as Ollebrod, this porridge is a savory dish made from leftover bread and beer. 

Serves 4 | Prep. Time 10 minutes Resting time 30 minutes / Cooking time 20 minutes 

Ingredients 

• 6 rye bread slices, cut into small pieces 
• 1½ cups water 
• 2 cups dark beer 
• 4 tablespoons maple syrup 
• 2 tablespoons lemon juice 
• 4 lemon slices 
• ½ teaspoon kosher salt
• Sliced green onions, for topping 

Directions 

1. In a large mixing bowl, combine the bread pieces, water, beer, lemon juice, sugar, lemon slices, and salt. Let the bread soak for 30 minutes at room temperature. 
2. Transfer the bread mixture into a large skillet. Bring to a boil over me-dium-high heat. 3. Turn heat to low and simmer for 20 minutes. 
3. Turn off the heat, discarding the lemon slices from the porridge. If the porridge is too thick, blend it with an immersion blender until creamy. 
4. Serve warm topped with sliced green onions. 

Nutrition per serving

Calories 83, fat 0 g, carbs 19 g, sugar 9 g, Protein 1 g, sodium 366 mg

11. Icelandic Oatmeal Pancakes 

These pancakes are wholesome and fluffy, made with oats and buttermilk. You can top them with sweet toppings such as jam and fruit, or go the savory route with smoked fish. 

Serves 2 | Prep. Time 10 minutes / Cooking time 20-25 minutes 

Ingredients 

• ½ cup all-purpose flour 
• 1 tablespoon granulated sugar 
• 1 teaspoon baking powder 
• ½ teaspoon cardamom powder
• Pinch of kosher salt 
• 1½ cups cooked oatmeal 
• 1 large egg, lightly beaten 
• 1 cup whole milk 

Directions 

1. In a large mixing bowl, combine the flour, sugar, baking powder, cardamom powder, and salt. 
2. Add the oatmeal, egg, and milk. Stir until well-combined. 
3. Heat a large skillet over medium heat, greasing it with cooking spray. 
4. Place a spoonful of batter on the hot pan. Cook the pancake until lightly browned on both sides, about 3-5 minutes per side. 
5. Repeat with the remaining batter, setting the cooked pancake aside on a plate. 
6. Serve warm. 

Nutrition per serving 

Calories 465, fat 9 g, carbs 79 g, sugar 27 g, Protein 18 g, sodium 172 mg

12. Icelandic Brown Bread 

This bread is dense, moist, and slightly sweet, pairing well with various toppings and spreads. 

Serves 6 | Prep. Time 5 minutes Resting time 40 minutes | Cooking time 1 hour 

Ingredients 

• 2 cups wheat flour 
• 1½ cups all-purpose flour 
• 1 teaspoon kosher salt 
• 1 teaspoon baking soda 
• ¾ teaspoon baking powder 
• 2 tablespoons brown sugar
• 2 cups buttermilk ¼ cup molasses 

Directions 

1. Preheat oven to 300°F (149°C). Grease a loaf pan with butter and set aside. 
2. In a large mixing bowl, combine the wheat flour, all-purpose flour, salt, baking soda, baking powder, and brown sugar. 
3. In a small mixing bowl, combine the buttermilk and molasses. Pour the buttermilk mixture into the flour mixture, stirring until well-combined. 
4. Pour the mixture into the prepared loaf pan, letting it rest for 10 minutes. 
5. Place the loaf pan in the oven. Bake for 1 hour. 
6. Remove the loaf pan and allow to cool for 30 minutes. 
7. Slice and serve.

13. Molletes 

This is a popular dish in Mexico that consist of an open sandwich with refried beans, melted cheese, and topped with fresh salsa. 

Serves 2 | Prep time 15 minutes | Cooking time 10 minutes 

Ingredients 

• 1 chorizo sausage, crumbled and cooked 
• 2 crusty rolls or French bread, about 6-inch-long slices 
• 2 tablespoons butter, softened 
• ¾-1 cup refried beans, warm 
• 1 cup shredded Oaxaca cheese
• ½ cup freshly made Pico de Gallo 

Directions 

1. Preheat the oven broiler. 
2. Remove the casing from the sausage and crumble it. Warm a nonstick skillet over medium-high heat. Add the ground sausage and let cook until well browned, stirring often. Drain if needed and set aside. 
3. In another skillet over medium heat, warm the refried beans for 2-3 minutes until warm through or warm them in the micro-wave. Set aside 
4. Slice the bread in half lengthwise. Spread butter over each piece and place it on a baking sheet. 
5. Broil for 2-4 minutes until golden and crispy. 
6. Remove from the broiler. Spread the warmed refried beans on each toasted bread. 
7. Add evenly crumbled chorizo over the beans and sprinkle with cheese. 
8. Return to the broiler until cheese has melted, about 1-2 minutes.
9. Serve warm with Pico de Gallo salsa or any salsa of your choice. 

Nutrition (per serving) 

Calories 406, fat 19 g, carbs 36 g, Protein 23 g, sodium 1942 mg