Lunch
Lentil and Vegetable Soup
A simmered soup combining lentils, root vegetables and leafy greens in a light broth for a warming, fibre-rich meal.
Lunch
Chicken or Tofu Brown-Rice Bowl
A balanced bowl combining a protein source, brown rice and mixed vegetables, finished with an optional yogurt-lemon sauce.
- Prep time: approximately 25 minutes when cooked rice is available
- Servings: 1
- Category: Lunch
Ingredients
- 100–120 g cooked chicken breast or firm tofu
- 1/2 cup cooked brown rice
- 1 cup mixed vegetables
- 1 teaspoon olive oil
- Herbs, paprika or black pepper
- 2 tablespoons plain yogurt mixed with lemon, optional
Preparation
- Season and cook the chicken or tofu thoroughly.
- Cook or heat the vegetables.
- Place the rice, vegetables and protein in a bowl.
- Add the optional yogurt and lemon sauce.
Optional substitution: Use quinoa, barley or another whole grain instead of brown rice.
Why it fits: Combines vegetables, a protein source and a measured portion of whole grain.
Food-safety note: Chicken must be cooked thoroughly and handled separately from ready-to-eat ingredients.
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A whole-grain wrap filled with chicken or chickpeas, vegetables and a light yogurt sauce.
How this content is maintained
T9 BMI Check is an educational resource for adults. This recipe is original and was not copied from another website. It is part of the healthy recipes collection, which lists the full sources this content was researched against and is not affiliated with or endorsed by those organizations.
Prepared and maintained by T9 BMI Check
Last reviewed against the cited sources: July 17, 2026