{"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":"87c3d185-d86f-4049-a4e0-e2281217cf88","title":"Veganer Artischocken-Grapefruit-Salat","slug":"veganer-artischocken-grapefruit-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-artischocken-grapefruit-salat-main-v2.png","totalTime":15,"calories":280,"protein":5,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"87801608-3c64-4ba3-bb2b-1e92d2a218ad","title":"High Protein Artischocken-Kalb-Eintopf","slug":"high-protein-artischocken-kalb-eintopf","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-artischocken-kalb-eintopf-main-v2.png","totalTime":60,"calories":360,"protein":32,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"872c6fad-7e7a-451e-804e-8e2773fd3e84","title":"Erfrischender Wassermelonen-Feta-Salat mit frischer Minze","slug":"erfrischender-wassermelonen-feta-salat-mit-frischer-minze","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/erfrischender-wassermelonen-feta-salat-mit-frischer-minze-main-v2.png","totalTime":10,"calories":280,"protein":10,"authorName":"SmarTasty","likes":0,"appHide":"duplicate"},{"id":"872364aa-ce0d-4fb1-8338-eb54db5d67ce","title":"Veganer asiatischer Enoki-Pilzsalat mit Erdnuss","slug":"veganer-asiatischer-enoki-pilzsalat-mit-erdnuss","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-asiatischer-enoki-pilzsalat-mit-erdnuss-main.png","totalTime":10,"calories":280,"protein":14,"authorName":"SmarTasty","likes":0,"appHide":"niche"},{"id":"86e887a5-cdaa-417e-8105-12a93a49e495","title":"Zitroniger Edamame-Quinoa-Salat","slug":"zitroniger-edamame-quinoa-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/zitroniger-edamame-quinoa-salat-main.png","totalTime":30,"calories":310,"protein":14,"authorName":"SmarTasty","likes":0},{"id":"86a2b61a-e611-41a7-bbfe-9c4725213d23","title":"Vegane mediterrane Quinoa-Bowl mit Zitronen-Hummus","slug":"vegan-mediterrane-quinoa-bowl-mit-zitronen-hummus","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegan-mediterrane-quinoa-bowl-mit-zitronen-hummus-main.png","totalTime":45,"calories":480,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"86564e04-94a3-4790-80d7-e75109fa79d5","title":"Mediterraner Thunfisch-Nudelsalat","slug":"mediterraner-thunfisch-nudelsalat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mediterraner-thunfisch-nudelsalat.png","totalTime":20,"calories":440,"protein":30,"authorName":"SmarTasty","likes":0},{"id":"85e6c400-2045-435a-a4ca-278e5b43629a","title":"Veganer Mango-Vollkornreissalat mit Erdnüssen","slug":"veganer-mango-vollkornreissalat-mit-erdnuessen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-mango-vollkornreissalat-mit-erdnuessen-main.png","totalTime":50,"calories":490,"protein":12,"authorName":"SmarTasty","likes":0},{"id":"8584a74f-f003-476b-a175-3ab144619ca2","title":"Melonen-Feta-Salat mit Minze","slug":"erfrischender-melonen-feta-salat-mit-minze","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/erfrischender-melonen-feta-salat-mit-minze-main_1772323827915.png","totalTime":10,"calories":250,"protein":8,"authorName":"SmarTasty","likes":0,"appHide":"label"},{"id":"850d3eb2-82f6-4486-93bf-8b320b713950","title":"Keto Rumpsteak mit Radicchio-Salat","slug":"keto-rumpsteak-mit-radicchio-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-rumpsteak-mit-radicchio-salat-main.png","totalTime":20,"calories":520,"protein":36,"authorName":"SmarTasty","likes":0,"appHide":"duplicate"},{"id":"84a031e7-99a7-4afc-82ec-eb830b79e6d9","title":"Vegetarischer Quinoa-Halloumi-Salat","slug":"vegetarischer-quinoa-halloumi-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarischer-quinoa-halloumi-salat-main-v2.png","totalTime":30,"calories":591,"protein":25,"authorName":"SmarTasty","likes":0},{"id":"8459610a-1363-4998-94d9-d508bc0bc4e2","title":"Warmer Quinoa-Süßkartoffel-Salat","slug":"warmer-quinoa-suesskartoffel-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/warmer-quinoa-suesskartoffel-salat-main.png","totalTime":45,"calories":818,"protein":18,"authorName":"SmarTasty","likes":0},{"id":"8403a14d-eab5-4f9a-b066-49851df7126a","title":"Veganer Artischocken-Rettich-Salat mit Rucola","slug":"artischocken-rettich-leber-detox-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/artischocken-rettich-leber-detox-salat-main_1772364473079.png","totalTime":10,"calories":220,"protein":4,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"836514eb-047b-4c71-bc41-463befdd0143","title":"High-Protein Kimchi-Reis-Bowl mit Spiegelei","slug":"high-protein-kimchi-reis-bowl-mit-knusprigem-spiegelei","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-kimchi-reis-bowl-mit-knusprigem-spiegelei-main-replaced_1772400238715.png","totalTime":25,"calories":480,"protein":28,"authorName":"SmarTasty","likes":0},{"id":"83184071-a17f-4c0c-b75b-12b8c38c1ff2","title":"Vegetarische Linsen-Lasagne-Suppe mit Spinat und Mozzarella","slug":"vegetarische-linsen-lasagne-suppe-mit-spinat-und-mozzarella","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarische-linsen-lasagne-suppe-mit-spinat-und-mozzarella-main.webp","totalTime":55,"calories":400,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"82dc074b-f1e0-4481-8d96-0e6dc9504ef8","title":"Japanische Edamame-Bowl mit Miso-Ingwer-Dressing","slug":"japanische-edamame-bowl-mit-miso-ingwer-dressing","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/japanische-edamame-bowl-mit-miso-ingwer-dressing-main.png","totalTime":25,"calories":440,"protein":18,"authorName":"SmarTasty","likes":0},{"id":"8116452f-dfa3-4925-9147-f78f39c3ac56","title":"Vollkorn-Wrap mit krossem Tofu und Erdnusssauce","slug":"vollkorn-wrap-mit-krossem-tofu-und-erdnusssauce","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vollkorn-wrap-mit-krossem-tofu-und-erdnusssauce-main-v2.png","totalTime":25,"calories":410,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"80cebb35-a56c-4010-96da-ffc2a6bb1bfe","title":"High-Protein Thunfisch-Boote aus Romanasalat","slug":"high-protein-thunfisch-boote-aus-romanasalat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-thunfisch-boote-aus-romanasalat-main.png","totalTime":10,"calories":320,"protein":40,"authorName":"SmarTasty","likes":0,"appHide":"data"},{"id":"80bcdd6b-9f5e-4bc6-a192-9970c8ed75d5","title":"Vegane Rote-Bete-Falafel Bowl","slug":"vegane-rote-bete-falafel-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-rote-bete-falafel-bowl-main.png","totalTime":40,"calories":450,"protein":14,"authorName":"SmarTasty","likes":0},{"id":"80894d2b-a8e8-487b-bcd9-0f5b21800598","title":"Low-Carb asiatischer Brokkolisalat mit Erdnussdressing","slug":"asiatischer-brokkolisalat-mit-erdnussdressing","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/asiatischer-brokkolisalat-mit-erdnussdressing.png","totalTime":15,"calories":310,"protein":12,"authorName":"SmarTasty","likes":0},{"id":"807535dd-3c79-4080-b99d-eb634a0fd3ac","title":"Lachs-Süßkartoffel-Bowl mit würziger Avocado-Creme","slug":"low-carb-lachs-suesskartoffel-bowl-mit-wuerziger-avocado-creme","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-lachs-suesskartoffel-bowl-mit-wuerziger-avocado-creme-main.png","totalTime":32,"calories":520,"protein":32,"authorName":"SmarTasty","likes":0,"appHide":"label"},{"id":"806ab8d0-b916-4cc0-8475-d93fe315bbe5","title":"Vegane japanische Soba-Nudel-Bowl mit Enoki-Pilzen","slug":"vegane-japanische-soba-nudel-bowl-enoki","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-japanische-soba-nudel-bowl-enoki-main-v2.png","totalTime":20,"calories":420,"protein":18,"authorName":"SmarTasty","likes":0,"appHide":"niche"},{"id":"7fb789be-d51c-4ce8-9bd2-96f9577bbf72","title":"Erdnuss-Hähnchen-Bowl mit Vollkornreis und Avocado","slug":"erdnuss-haehnchen-bowl-mit-vollkornreis-und-avocado","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/erdnuss-haehnchen-bowl-mit-vollkornreis-und-avocado.png","totalTime":35,"calories":720,"protein":44,"authorName":"SmarTasty","likes":0},{"id":"7e5368d8-693f-4f03-8a1a-7bc64b040494","title":"Vegane Grapefruit-Ingwer-Bowl mit Chiasamen","slug":"extreme-fettstoffwechsel-grapefruit-ingwer-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/extreme-fettstoffwechsel-grapefruit-ingwer-bowl-main_1772382130637.png","totalTime":10,"calories":260,"protein":10,"authorName":"SmarTasty","likes":0,"appHide":"weak"}],"total":606,"offset":432,"limit":24,"q":null,"topic":null,"hasMore":true}