{"meta":{"title":"Gesundes Mittagessen","h1":"Gesundes Mittagessen: Bowls, Salate, Suppen und Wraps","description":"Gesundes Mittagessen für Büro und Zuhause: Bowls, Salate, Suppen, Eintöpfe und Wraps – viele zum Vorkochen und Mitnehmen, alle mit Nährwerten.","tags":[],"count":606,"listHeading":"Alle Rezepte fürs Mittagessen","intro":null,"answer":"Ein ausgewogenes Mittagessen hat eine Eiweißquelle wie Hähnchen, Linsen, Eier oder Tofu, viel Gemüse und eine Beilage aus Vollkorn oder Hülsenfrüchten. Hier findest du Bowls, Salate, Suppen, Eintöpfe und Wraps – die meisten bereitest du am Vorabend zu und nimmst sie in der Box mit. Warme Hauptgerichte aus Ofen und Pfanne findest du bei den Rezepten fürs Abendessen.","topics":[],"menus":[],"faqs":[{"q":"Was esse ich mittags im Büro?","a":"Bowls, Salate mit Hülsenfrüchten oder Getreide, Wraps und Suppen aus dem Thermobecher. Du bereitest sie am Vorabend vor; Dressing und knackige Zutaten packst du getrennt ein, dann weicht nichts durch."},{"q":"Welches Mittagessen kann ich gut vorkochen?","a":"Eintöpfe, Suppen und Getreide-Bowls halten sich gekühlt meist zwei bis drei Tage. Blattsalat und Dressing bewahrst du getrennt auf. Rezepte mit dem Etikett Meal-Prep sind dafür ausgewählt."},{"q":"Wie viele Kalorien sollte ein Mittagessen haben?","a":"Das hängt von deinem Tagesbedarf ab. Bei rund 2.000 kcal am Tag sind 500 bis 700 kcal fürs Mittagessen ein üblicher Rahmen. Die Kalorien pro Portion stehen bei jedem Rezept, deinen Bedarf rechnest du mit dem Kalorienrechner aus."}],"related":[{"slug":"gesundes-abendessen","title":"Gesundes Abendessen"},{"slug":"gesunde-suppen","title":"Gesunde Suppen"},{"slug":"eintopf-rezepte","title":"Eintopf-Rezepte"},{"slug":"kichererbsen-rezepte","title":"Kichererbsen-Rezepte"},{"slug":"tofu-rezepte","title":"Tofu-Rezepte"},{"slug":"guenstige-gesunde-rezepte","title":"Günstig & gesund"},{"slug":"rezepte-mit-5-zutaten","title":"Rezepte mit 5 Zutaten"}],"ratgeber":[{"path":"/ratgeber/artikel/meal-prep-anleitung","label":"Meal Prep: Anleitung für die Woche"}]},"recipes":[{"id":"62de2910-8c55-4ee2-b203-809db08a716c","title":"Vietnamesische Pho-Suppe mit Rindfleisch und Reisnudeln","slug":"schnelle-vietnamesische-pho-suppe-mit-rindfleisch-und-reisnudeln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schnelle-vietnamesische-pho-suppe-mit-rindfleisch-und-reisnudeln-main-sun1.webp","totalTime":45,"calories":460,"protein":36,"authorName":"SmarTasty","likes":0},{"id":"62cd04bc-f660-44a1-911a-60af99303016","title":"High Protein Lamm-Köfte mit Bulgursalat und Granatapfel","slug":"high-protein-lamm-koefte-mit-bulgursalat-und-granatapfel","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-lamm-koefte-mit-bulgursalat-und-granatapfel-main.webp","totalTime":35,"calories":690,"protein":37,"authorName":"SmarTasty","likes":0},{"id":"613b2cfe-5ebd-429a-9091-09f37ecf1701","title":"Glutenfreie Hähnchen-Gyros-Bowl mit Tzatziki und Ofenkartoffeln","slug":"glutenfreie-haehnchen-gyros-bowl-mit-tzatziki-und-ofenkartoffeln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreie-haehnchen-gyros-bowl-mit-tzatziki-und-ofenkartoffeln-main-sun1.webp","totalTime":45,"calories":520,"protein":42,"authorName":"SmarTasty","likes":0},{"id":"60de07dc-9741-4c7c-8701-c15ce2e3642e","title":"Histaminarme Kartoffelsuppe ohne Zwiebeln und Knoblauch","slug":"histaminarme-kartoffelsuppe-ohne-zwiebeln-und-knoblauch","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/histaminarme-kartoffelsuppe-ohne-zwiebeln-und-knoblauch-main.webp","totalTime":40,"calories":340,"protein":6,"authorName":"SmarTasty","likes":0},{"id":"5f169a70-0417-4718-ad65-7e590f8aee82","title":"Vegane cremige Tomaten-Paprika-Suppe mit Cashew-Topping","slug":"cremige-tomaten-paprika-suppe-mit-cashew-topping","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/cremige-tomaten-paprika-suppe-mit-cashew-topping-main-sun1.webp","totalTime":50,"calories":290,"protein":8,"authorName":"SmarTasty","likes":0},{"id":"5ea90c65-e9f2-4a00-9f62-240a869ccae9","title":"Veganer Linsensalat mit Kürbis und Minze","slug":"vegan-linsensalat-mit-kuerbis-und-minze","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegan-linsensalat-mit-kuerbis-und-minze-main-sun1.webp","totalTime":40,"calories":360,"protein":18,"authorName":"SmarTasty","likes":0},{"id":"5e1170a7-9dc9-45e7-8590-cd7d826de133","title":"Veganer Artischocken-Linsen-Salat mit Radieschen","slug":"leber-detox-artischocken-linsen-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/leber-detox-artischocken-linsen-salat-main-sun1.webp","totalTime":10,"calories":340,"protein":18,"authorName":"SmarTasty","likes":0},{"id":"5d6e3140-4966-4716-b063-4e9aeaf3b91a","title":"Vegane Linsen-Spinat-Wraps","slug":"blutrote-linsen-spinat-wraps","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/blutrote-linsen-spinat-wraps-main-sun1.webp","totalTime":135,"calories":310,"protein":18,"authorName":"SmarTasty","likes":0},{"id":"5bb73f77-87a3-4d06-a19e-17f9d6b89652","title":"Bunte Quinoa-Bowl mit geröstetem Ofengemüse","slug":"bunte-quinoa-bowl-mit-geroestetem-ofengemuese","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/bunte-quinoa-bowl-mit-geroestetem-ofengemuese-main-sun1.webp","totalTime":35,"calories":450,"protein":14,"authorName":"SmarTasty","likes":0},{"id":"596c65c3-76de-4a88-89bd-b679f6cb9df5","title":"Vegane Linsen-Süßkartoffel-Bowl","slug":"vegane-linsen-suesskartoffel-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-linsen-suesskartoffel-bowl-main-sun1.webp","totalTime":40,"calories":420,"protein":18,"authorName":"SmarTasty","likes":0},{"id":"58b45b5e-5faf-478e-9784-bf205d979997","title":"Warmer Linsensalat mit Feta und Walnüssen","slug":"warmer-linsensalat-mit-feta-und-walnuessen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/warmer-linsensalat-mit-feta-und-walnuessen-main-sun1.webp","totalTime":30,"calories":520,"protein":28,"authorName":"SmarTasty","likes":0},{"id":"5735147d-de49-4b49-a71a-8cd8f59045cb","title":"Vegane Grünkohl-Brokkoli-Bowl mit Quinoa und Avocado-Dressing","slug":"clean-eating-gruene-detox-bowl-mit-quinoa-und-avocado-dressing","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/clean-eating-gruene-detox-bowl-mit-quinoa-und-avocado-dressing-main-sun1.webp","totalTime":45,"calories":420,"protein":18,"authorName":"SmarTasty","likes":0},{"id":"54ab1251-e1fe-4fb7-83d2-0c5a40d39f9d","title":"Grünkohl-Kichererbsen-Eintopf","slug":"pikanter-gruenkohl-kichererbsen-eintopf","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/pikanter-gruenkohl-kichererbsen-eintopf-main-sun1.webp","totalTime":45,"calories":340,"protein":16,"authorName":"SmarTasty","likes":0},{"id":"5471a41e-a9a9-4d56-b8f9-87d56f86b363","title":"Cremige Süßkartoffel-Karotten-Suppe mit Kurkuma","slug":"cremige-suesskartoffel-karotten-suppe-mit-kurkuma","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/cremige-suesskartoffel-karotten-suppe-mit-kurkuma-main-sun1.webp","totalTime":35,"calories":260,"protein":3,"authorName":"SmarTasty","likes":0},{"id":"54028fb3-9892-44c9-8c6f-41b75948558a","title":"Gebackene Kumpir-Ofenkartoffel mit Hummus","slug":"gebackene-kumpir-ofenkartoffel-mit-hummus","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gebackene-kumpir-ofenkartoffel-mit-hummus-main-sun1.webp","totalTime":65,"calories":360,"protein":9,"authorName":"SmarTasty","likes":0},{"id":"51933e65-1325-411c-9cc4-ec0d37474a8e","title":"Fruchtige Tomaten-Paprika Cremesuppe","slug":"fruchtige-tomaten-paprika-cremesuppe","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/fruchtige-tomaten-paprika-cremesuppe-main-sun1.webp","totalTime":45,"calories":240,"protein":6,"authorName":"SmarTasty","likes":0},{"id":"50cfc4c1-fb02-4c01-9e59-33c0455de216","title":"High Protein Frikadellen aus dem Airfryer mit Kartoffel-Gurken-Salat","slug":"high-protein-frikadellen-aus-dem-airfryer-mit-kartoffel-gurken-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-frikadellen-aus-dem-airfryer-mit-kartoffel-gurken-salat-main.webp","totalTime":59,"calories":576,"protein":38,"authorName":"SmarTasty","likes":0},{"id":"506d9166-6e7d-4408-b0ab-153594c17dbc","title":"Budget Linsen-Kartoffel-Eintopf","slug":"budget-linsen-kartoffel-eintopf","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/budget-linsen-kartoffel-eintopf-main-sun1.webp","totalTime":55,"calories":380,"protein":18,"authorName":"SmarTasty","likes":0},{"id":"4e280981-e78a-4117-9399-3bb3502fcb94","title":"Vegane Kartoffel-Lauch-Suppe","slug":"vegane-kartoffel-lauch-suppe","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-kartoffel-lauch-suppe-main-sun1.webp","totalTime":35,"calories":200,"protein":4,"authorName":"SmarTasty","likes":0},{"id":"4dd0f14f-dcc6-4dad-94ec-9b56774512b9","title":"Veganer Linsen-Quinoa-Salat mit Zitronen-Dressing","slug":"veganer-linsen-quinoa-salat-mit-zitronen-dressing","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-linsen-quinoa-salat-mit-zitronen-dressing-main-sun1.webp","totalTime":35,"calories":539,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"4d59877f-9c31-435a-9ee7-e5b6014dcc00","title":"Histaminarme Kohlrabisuppe klassisch mit Einbrenne","slug":"histaminarme-kohlrabisuppe-klassisch-mit-einbrenne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/histaminarme-kohlrabisuppe-klassisch-mit-einbrenne-main.webp","totalTime":40,"calories":305,"protein":7,"authorName":"SmarTasty","likes":0},{"id":"4708ec58-30db-4197-88e3-b25e86ba3db2","title":"Glutenfreie cremige Brokkoli-Kartoffel-Suppe","slug":"cremige-brokkoli-kartoffel-suppe","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/cremige-brokkoli-kartoffel-suppe-main-sun1.webp","totalTime":30,"calories":310,"protein":10,"authorName":"SmarTasty","likes":0},{"id":"453f5de2-9e72-4a4e-b515-f59ad0ec8537","title":"Veganer Spargel-Knoblauch-Salat","slug":"praebiotischer-spargel-knoblauch-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/praebiotischer-spargel-knoblauch-salat-main-sun1.webp","totalTime":25,"calories":210,"protein":4,"authorName":"SmarTasty","likes":0},{"id":"4252fb03-8ba5-4883-83c2-655699c1bcb7","title":"Low-Carb Puten-Frikadellen mit Krautsalat","slug":"low-carb-puten-frikadellen-mit-krautsalat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-puten-frikadellen-mit-krautsalat-main.webp","totalTime":35,"calories":496,"protein":38,"authorName":"SmarTasty","likes":0}],"total":606,"offset":192,"limit":24,"q":null,"topic":null,"hasMore":true}