This guide is your solution! We’ve compiled a list of healthy Indian lunch box recipes for work that are vegetarian, suitable for weight loss, and designed to taste great even at room temperature
1. Quinoa Veg Pulao
Perfect for: Healthy lunch box recipes for adults for weight loss, high-protein, gluten-free! A modern twist on the classic, quinoa adds a perfect protein punch to this light and delicious casserole, keeping you full for hours without feeling sluggish
Material:
1 cup quinoa, washed
1 tablespoon oil
1 teaspoon cumin
Mixed Vegetables (Capsicum, Carrot, Peas)
Spices: Turmeric, Garam Masala
salt to taste
2 cups water
Instruction:
Heat oil in a pan. Add cumin seeds and fry till it crackles.
Add vegetables and fry for 2-3 minutes.
Add washed quinoa, spices and salt. Toast for one minute.
Add water, bring to a boil, then cover and cook on low heat for 15 minutes until the quinoa is cooked and the water is absorbed.
Fluff with a fork and allow to cool before packing
2. Sprouted Mung Salad with Lemon Dressing
Perfect for: healthy cold lunch box ideas for adults, weight loss! This no-cook, power-packed salad is perfect for hot days. It’s fresh, crunchy, and packed with plant-based protein and fiber.
Material:
1 cup sprouted moong
½ cucumber, cut into pieces
1 tomato, seeded and chopped
¼ cup finely chopped onion
For dressing: 1 tbsp lemon juice, ½ tsp roasted cumin powder, black salt and black pepper
Instruction:
Mix all the vegetables and sprouted moong in a big bowl.
Mix dressing ingredients together.
Pour the dressing over the salad and toss gently just before packing, or place the dressing in a separate small container
3. Methi Thepla with Masala Curd
Suitable for: Simple Lunch Box Ideas for Indians, Good Trips! A Gujarati classic for a reason! Thepla stays soft for hours, is rich in the goodness of fenugreek, and is best served with spicy curd for a complete meal!
Material:
1 cup whole wheat flour
½ cup chopped fresh fenugreek (fenugreek leaves)
2 tbsp curd
Spices: Turmeric, Red Chilli Powder, Celery
salt to taste
For curd: 1 cup thick curd, roasted cumin powder, salt.
Instruction:
Mix all the ingredients and knead a stiff dough. Rest for 15 minutes.
Roll out thin roti and apply some ghee on the pan and cook till it becomes golden from both the sides.
Let them cool completely before stacking. Pack with masala curd in a leak-proof container
4. Lemon Brown Rice with Roasted Peanuts
Perfect for: Healthy lunch box ideas for UK adults, gluten-free! Using brown rice increases the fiber content, while the lemon and peanuts add flavor and crunch, keeping it from being boring
Material:
1 cup cooked brown rice (cold)
1 tbsp peanuts
1 teaspoon oil
½ tsp mustard, urad dal
some curry leaves
juice of half a lemon
salt to taste
Instruction:
Heat oil, add mustard, urad dal and curry leaves. Fry until golden.
Add peanuts in it and fry for a minute.
Add cooled brown rice, salt and lemon juice.
Mix everything together on low flame for 2 minutes
5. Paneer Bhurji (Fried Paneer)
Perfect for: Healthy Lunch Box Recipes for Husband, High Protein! A hearty, protein-packed dish that’s manly-coded and intensely satisfying. It is very quick to make and pairs perfectly with whole wheat roti or paratha.
Material:
200 grams paneer, cut into pieces
1 tablespoon oil
1 onion, finely chopped
1 capsicum, finely chopped
1 teaspoon ginger-garlic paste
Spices: Turmeric, Coriander Powder, Garam Masala
salt to taste
fresh coriander
Instruction:
Heat oil, fry onion until transparent.
cook for a minute after adding ginger-garlic paste and.
Add capsicum and spices. Cook for 2 minutes.
Add crumbled cheese and salt. Mix well and cook for 3-4 minutes.
Garnish with fresh coriander
6. Chana Dal Khichdi
Perfect for: Healthy Indian lunch box recipes for work, easy digestion! The ultimate comfort food that’s also incredibly healthy. Using chana dal in place of moong dal provides a firmer texture and a different nutritional value. It’s a complete meal in one pot.
Material:
½ cup rice
½ cup chana dal (soaked for 30 minutes)
1 tbsp ghee
Spices: cumin, turmeric, asafoetida
Mixed vegetables (optional)
Salt
Instruction:
Heat ghee in a pressure cooker. – Apply tempering of cumin and asafoetida.
Add soaked dal, rice, vegetables, turmeric and salt. Fry for a minute.
Add 3 cups water and pressure cook for 3-4 whistles.
Let the pressure release naturally. Khichdi should be thick, not thin
7. Masala Oats
Perfect for: Healthy Lunch Box Recipes for Adults for Weight Loss, Quick! A delicious, filling porridge that is far from boring. Oats are a great source of soluble fiber, which aids weight loss and keeps cholesterol under control.
Material:
1 cup rolled oats
1 tablespoon oil
1 onion, chopped
Vegetables (peas, carrots, corn)
Spices: Mustard, Turmeric, Sambar Powder
salt to taste
2.5 cups water
Instruction:
Heat oil, crackle mustard seeds. Fry the onion until it becomes soft.
Add vegetables and spices. Cook for 2 minutes.
Add oats and water. Cook on medium flame, stirring occasionally, until the oats are cooked and the mixture thickens.
Garnish with coriander.
8. Stuffed Bell Peppers with Spicy Poha
Perfect: Healthy Lunch Box Ideas for Indian Adults, Visually Attractive!! A low-carb, creative lunch that’s as beautiful as it is delicious. A cup of bell pepper keeps the poha moist and makes for a delicious, mess-free meal.
Material:
1 large capsicum, cut in half and seedless
1 cup prepared vegetable poha
1 teaspoon oil
Salt and lemon juice as per taste
Instruction:
Fry the capsicum halves for 2-3 minutes so that they become slightly soft.
Prepare poha as usual with peanuts, onions and peas.
Fill poha well in half of capsicum.
Allow them to cool before packing them into a rigid container to retain their shape.
