blaZest
After the holidays, most people aren’t looking for miracle diets. They’re looking for lunches that feel lighter, don’t slow them down, and don’t require kitchen gymnastics. Food that helps you reset without feeling punished.
Below is a full Monday–Sunday week of healthy, realistic lunches, all ready in under 30 minutes. No links, no labels, no hidden code blocks at the top – just clean, readable content that works on the homepage preview.
Lemon Chicken with Broccoli & Quinoa
A proper reset lunch. Juicy chicken, fresh lemon notes and plenty of greens. Quinoa keeps things balanced without weighing you down.
- 2 small chicken breasts (300–350 g)
- 1 head broccoli
- 120 g quinoa (or brown rice)
- 1 lemon (juice + zest)
- 1 tbsp olive oil
- 1 garlic clove
- 150 ml stock or water
- salt, pepper
- Cook quinoa according to package instructions.
- Steam or boil broccoli 4–5 minutes until just tender.
- Season chicken and sear in olive oil 3–4 minutes per side.
- Add garlic, stock and lemon juice, cover and cook 4–6 minutes.
- Serve with quinoa and broccoli, finish with lemon zest.
Pan-Seared Salmon with Warm Lentil & Spinach Salad
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Protein-rich and clean. Lentils add substance, spinach keeps it light, and lemon ties everything together.
- 2 salmon or trout fillets
- 200 g red lentils (or cooked lentils)
- 2 handfuls spinach
- 1 small onion
- 1 lemon
- olive oil
- salt, pepper
- Cook lentils until tender (10–12 minutes).
- Season and sear fish 3–4 minutes per side.
- Sauté onion, add lentils and spinach until wilted.
- Season with lemon juice and olive oil.
- Serve lentils topped with fish.
Turkey Veggie Wok with Rice Noodles
Hot pan, lean protein, lots of vegetables. Fast, flexible and lighter than classic stir-fries.
- 300 g turkey strips
- 1 bell pepper
- 1 zucchini
- 1 carrot
- 150 g rice noodles
- 2 tbsp soy sauce
- 1 tbsp oil
- Prepare noodles according to package instructions.
- Sear turkey in oil until lightly golden.
- Add vegetables and stir-fry 4–5 minutes.
- Add noodles and soy sauce, toss briefly.
- Serve immediately.
Chickpea Power Bowl with Feta & Yogurt-Lemon Dressing
Assemble-and-eat comfort. Filling, fresh and perfect for a lighter day.
- 1 can chickpeas
- tomato, cucumber, red onion
- 80–100 g feta
- 200 g Greek yogurt
- lemon juice
- olive oil, salt, pepper
- Rinse chickpeas and chop vegetables.
- Mix yogurt with lemon juice, salt and pepper.
- Combine chickpeas and vegetables.
- Top with feta and yogurt dressing.
Quick Tomato-Based Fish Soup
Light, warming and made in one pot. Perfect after a heavy week.
- 300 g white fish or shrimp
- 1 onion
- 1 garlic clove
- 400 ml tomato passata
- 500–600 ml water or stock
- olive oil, salt, pepper
- Sauté onion, add garlic.
- Add passata and liquid, simmer 10 minutes.
- Add fish and cook 4–6 minutes.
- Season and serve.
Whole Wheat Pasta with Ricotta, Lemon & Arugula
Pasta, but balanced. Creamy without heaviness, fresh without feeling unfinished.
- 200 g whole wheat pasta
- 150 g ricotta
- lemon zest & juice
- 2 handfuls arugula
- handful walnuts
- salt, pepper
- Cook pasta al dente, save some water.
- Mix ricotta with lemon zest, salt and pepper.
- Add pasta and a splash of cooking water.
- Fold in arugula and walnuts.
Creamy Vegetable Stew with Crispy Chickpeas
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Comfort without heaviness. Creamy vegetables plus crunchy chickpeas for balance.
- 500–600 g cauliflower or squash
- 1 onion
- 1 garlic clove
- 700 ml stock or water
- 1 can chickpeas
- olive oil, salt, pepper
- Sauté onion and garlic.
- Add vegetables and liquid, cook until soft.
- Pan-toast chickpeas until crispy.
- Blend soup and top with chickpeas.
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