**Dish 1: Stir-Fried Seasonal Vegetables**
**Materials**:
* 250g of bok choy
* Minced garlic in appropriate amount
* Cooking oil in appropriate amount
* Salt in appropriate amount
**Methods**:
1. Wash the bok choy, and drain the water.
2. Heat a pan with cool oil, add minced garlic and pop.
3. Add the bok choy and stir-fry, stir-fry until the bok choy becomes soft, add salt and continue to stir-fry evenly.
4. Stir-fry until the bok choy is cooked through, remove from the pan.
**Dish 2: Braised Chicken Breast**
**Materials**:
* Chicken Breast 200 grams
* Ginger appropriate amount
* Scallion appropriate amount
* Wine moderate amount
* Soy sauce moderate amount
* Soy sauce moderate amount
* Salt appropriate amount
* Sugar Adequate amount
* Adequate amount of water
**Methods**:
1. Wash the chicken breast and cut it into small pieces.
2. Heat a pan with cool oil, add chopped ginger and chopped green onion and pop the aroma.
3. Add chicken breast pieces and stir-fry until the meat changes color.
4. Add cooking wine, soy sauce, dark soy sauce, salt and sugar and stir-fry well.
5. Add appropriate amount of water, cover the pot and cook until the chicken is cooked through and the juice is reduced.
**Staple food: brown rice**
**Materials**:
* 1 cup of brown rice
* Adequate amount of clean water
**Method**:
1. Wash the brown rice and put it into a rice cooker with an appropriate amount of clean water.
2. Press the cook button and wait for it to cook.
**Drink: Fruit Salad**
**Ingredients**:
* Various fruits (such as apples, bananas, pears, etc.) in moderation
* Yogurt in moderation
* Honey in moderation
**Methods**:
1. Wash the fruits, peel the skins and remove the core, and cut into small pieces.
2. Mix the yogurt and honey together and stir well.
3. Put the fruit pieces in a bowl, pour in the yogurt-honey sauce and mix well.
This lunch recipe is packed with vegetables, proteins, staples, and fruits, providing a wealth of nutrients while being easy to make and eat. The right amount of dietary fiber and protein help maintain gut health and increase satiety, while the fruit provides vitamins and minerals. It is also recommended to drink a glass of water before or after a meal to keep your body's water balance.