Diet recipes-dinners. What to cook for lunch for weight loss? Diet recipes and menu options

RECIPE 1 Rice casserole

Cheese and milk added to the rice casserole give it a rich creamy taste, while broccoli enriches it with vitamins.

Rice casserole is hearty, but low in calories.

Ingredients for 8 servings:
1 cup rice
1 large onion
1/4 cup skim milk
100 g low-fat cheese
2 tablespoons olive oil
medium fork fresh or frozen broccoli
1 egg
salt and pepper to taste

Cooking:

1. Boil rice until tender;

2. Boil broccoli too and divide into inflorescences;

3. Grate the cheese;

4. Finely chop the onion;

5. Beat the egg with milk;

6. Combine all the ingredients, place in a baking dish greased with olive oil and bake at 200° for 45 minutes.

Rice casserole calories per serving:

Calories: 137
Fat: 4.4 g
Proteins: 6.6 g
Carbohydrates: 19.2 g
Fiber: 2.2 g
Cholesterol: 8 mg
Iron: 1.1 mg
Calcium: 160 mg

RECIPE 2 Peppers stuffed with vegetables

Peppers stuffed with vegetables contain a moderately high amount of carbohydrates, with a predominance of slow ones. Due to this, food is digested rather slowly, and for a long time provides a feeling of satiety. Good for lunch or early dinner.

Ingredients:
120 g red beans, boiled or canned
100 g canned corn
2-3 bell peppers
1 head of onion
1 tablespoon tomato paste or 1 fresh tomato

1 large potato (200 g)
1 garlic clove
fresh or dried cilantro or your favorite spices
some fresh herbs for garnish
salt and pepper to taste

Cooking method:

1. Finely chop the onion and simmer in olive oil over low heat for 3 minutes;

2. Add to stewed onions tomato paste or chopped fresh tomato, boiled beans, spices and minced garlic. Remove from heat after ten minutes. This will be the filling;

3. Cut the bell pepper in half, remove the seeds. Stuff the peppers with vegetable stuffing;

4. Preheat the oven to 170 degrees. Grease a baking sheet with olive oil. Spread the peppers stuffed with vegetables on it and bake for 20 minutes;

5. Sprinkle the finished pepper with finely chopped herbs. If desired, while the pepper is hot, you can sprinkle it with grated parmesan.

Calorie stuffed peppers with vegetables (in one pepper): 340 calories, 27 g protein, 60 g carbohydrates, 15 g fat.

RECIPE 3 Shrimp Rice

Rice with shrimp has a sweet and sour taste, ginger gives it flavor and does not let it be bland. The dish is very useful and contains a large number of squirrel.

Ingredients for 4 servings (1 serving - 1 cup shrimp and 1/2 cup rice):
2 cups parboiled long-grain rice (can be taken in sachets - 2 sachets)
200 g cheese tofu
1 kg peeled shrimp
1 tablespoon chili sauce
2 teaspoons sesame oil
1 large sweet pepper
2 large onions
1 tablespoon grated fresh ginger
jar of pineapple chunks in own juice
soy sauce

Cooking method:

1. Boil rice until tender. Set aside;

2. Pat the tofu dry with paper towels and cut into cubes;

3. Heat the sesame oil in a large skillet over medium heat. Simmer the tofu and shrimp separately for 3 minutes, stirring constantly. Then set the tofu and shrimp aside;

4. Lightly sauté the onions, peppers, ginger and pineapple in the same oil (drain the pineapple juice first!) for 2 minutes. Add chili, shrimp and tofu, add some pineapple juice, and simmer for 1 more minute;

5. Divide the rice among the plates. On top of the rice, arrange vegetables with shrimp and tofu. Drizzle the dish with soy sauce.

Note: If you follow strict diet, then you will most likely have to skip points 3 and 4. Add these products to the dish fresh, boiled shrimp.

Calories per serving of shrimp rice: 318 calories, fat 6.8g, protein 19.8g, carbohydrates 45.4g

RECIPE 4 Mexican stuffed tortillas

Mexican Stuffed Flatbread is a simple, spicy Mexican dish.

Ingredients: if you are making Mexican tortillas, you need to take 1 can of black beans (240 g), 1 can of green capsicum(60 g), fat-free salsa tomato sauce, which will require 6 tbsp. spoons and 6 special tacos. Cakes can be used store-bought or cooked on their own (recipe below).

Preparation of Mexican tortillas:

1. For tortillas: knead the dough from water and cornmeal, roll it out, making it very thin, form Mexican tortillas and place them in the oven to dry slightly;

2. For the filling: put the peppers and beans from the cans together with the liquid in the pan, warm the mixture. After removing from heat, drain the liquid. Pepper can be pre-cut into pieces;

3. At the next stage of cooking, put 1 tablespoon of beans with pepper on the cakes and fold them into “envelopes”, not forgetting to pour 1 tbsp on top of each Mexican cake. a spoonful of salsa

Calorie tortillas tacos: in a cooked dish 2 servings, nutritional value 1 serving: 370 calories, 13 g protein, 55 g carbohydrates, 10 g fat.

RECIPE 5 Cabbage rolls with potatoes

Ingredients for cabbage rolls with potatoes: potatoes medium size 5 pieces, onion 100 g, olive oil 50-100 g, skimmed milk 50 g, a small head of cabbage 1 piece, low-fat sour cream 100 g, parmesan cheese 100 g (optional), salt, pepper to taste.

Cooking cabbage rolls with potatoes:

1. Peel the potatoes, boil them in steam or in water and rub them hot through a sieve or mash them, as for mashed potatoes;

2. Add onion fried in olive oil, hot milk, salt to the puree and mix well (it is not recommended to use a blender, because the potato mass then turns out to be quite sticky);

3. Remove the stalk from the head of cabbage. Rinse the head of cabbage and boil it in boiling salted water for 5-7 minutes, then take it out and sort it into leaves. Repel the thickened parts of the leaves;

4. After that, form the cabbage rolls stuffed with potato mass and put the cabbage rolls tightly in a pan or mold;

5. Dilute fat-free sour cream with water, salt and pour stuffed cabbage with this sauce;

6. If desired, sprinkle stuffed cabbage with potatoes with grated cheese and bake in the oven for 20-30 minutes.

RECIPE 6 Fish soup with celery

Fish soup with celery can be prepared from several types of fish at once. You can change the calorie content of the soup according to your taste and depending on your goals. For example, a richer version of the soup will turn out if you use salmon, less high-calorie, if pike perch, pink salmon, etc. fish.

The soup is tasty, fragrant and spicy. It is ideal for cold weather, when you especially want to eat something hot, satisfying and fragrant. When preparing soup, do not use a lot of water, as it will turn out thicker and richer.

Products for soup:
500 g fish (preferably different varieties)
2-3 celery stalks
1 red bell pepper
1 medium carrot
2 small potatoes (optional, if you are losing weight, put more celery and bell peppers instead, or a fresh tomato)
Large bunch of dill
4 garlic cloves
salt to taste
paprika, dried basil
Approximately 1.2 liters of water

Cooking method:

1. Clean and wash the fish. Cut into medium-sized pieces and dip in boiling water for 3 minutes. Then take the fish out of the pan and cool. When cool, very carefully separate it from the bones. For soup, you only need a fillet;

2. Celery, carrots, potatoes wash, peel and cut into small pieces;

3. Return the broth to the fire, add vegetables, fish meat and cook after boiling over low heat for 15 minutes;

4. While the soup is cooking, chop the dill, chop the garlic. Add at the end of cooking along with spices, boil the soup for 1 minute.

If you like it spicy, you can put more hot peppers.

RECIPE 7 French Onion Soup

French onion soup is a dish that you will want to cook very often. The soup can be prepared up to two days in advance, because during this time it will not lose its magnificent sweet taste, which is given to it by the onion melting in your mouth. In addition to it, you can cook croutons.

Ingredients for 8 servings:
2 teaspoons olive oil
3 large onions, thinly sliced
half teaspoon ground black pepper
1/4 teaspoon salt
1/4 cup dry white wine
2 liters low-fat beef broth
1/4 teaspoon chopped fresh thyme
8 slices French white bread, cut into small cubes
8 slices fat-free cheese

Cooking method:

1. First you should warm up olive oil in a skillet over medium heat. Then add the chopped onion and fry until tender. Add sugar, pepper and salt. Reduce heat and, stirring constantly, simmer for another 20 minutes. After that, increase the heat and fry for 5 minutes until golden brown.

3. Mix the broth and thyme in a saucepan, add the onion and bring everything to a boil. Then cover with a lid, reduce heat and simmer for 2 hours.

4. Put the bread in one layer on a baking sheet and put in an oven preheated to 200 ° for 2 minutes.

5. Take 8 heat-resistant pots, pour soup into them, lay ready-made bread on top and put slices of cheese on them. Put the pots in the oven and wait for the cheese to melt and become Brown. The dish is ready.

French onion soup is a very original dish that is also very easy to prepare. It can also be eaten by those who carefully follow the figure, as it is low-calorie and light. Onion soup will become your favorite dish that you will be happy to cook very often.

Soup calories (per serving): 290 calories, 16.8 grams of protein, 33.4 grams of carbohydrates, 9.6 grams of fat, 3.1 grams of fiber.

RECIPE 8 Canned Corn Soup

To prepare canned corn soup you will need: for 500 g of potatoes a can of canned corn (400 g) with liquid, 2 onions, 1 carrot, parsley root, 3 tbsp. tablespoons of vegetable oil, salt, spices and herbs - to taste.

1. In a boiling mushroom or vegetable broth (you can just put it in water), put small potatoes cut into large cubes or cut into 4 parts and cook it until half cooked;

2. Spasser the peeled and chopped onions, carrots and parsley, add to the soup and continue cooking;

3. 10 minutes before readiness, put canned corn into the soup along with the broth, salt, add spices;

4. When serving canned corn soup, sprinkle with finely chopped herbs and garnish with sprigs of dill or parsley.

RECIPE 9 Nettle cabbage soup

To prepare cabbage soup from nettles, you will need 600 g of young nettle leaves, 4 pcs. potatoes, 1 carrot, 1 parsley root, 1 onion, 100 g sorrel, 1 tbsp. a spoonful of flour, 2 tbsp. tablespoons of vegetable oil, salt, spices, herbs - to taste. The leaves of young nettle should be washed well in cold water, immersed in boiling water for 2-3 minutes, then put on a sieve, pour over cold water and, when the water drains, pass the nettle through a meat grinder. Simmer the prepared mass with vegetable oil for 15 minutes. Chop onions with roots and fry in oil. Put nettles, browned onions and roots into boiling broth, cook for 20 minutes, add browned flour, sorrel leaves, salt, spices and cook cabbage soup from nettles for another 10 minutes.

RECIPE 10 Oriental Chicken

Oriental chicken will appeal to lovers of dishes with a spicy taste. The dish is rich in protein and fiber.

To cook Oriental Chicken you will need:
400-500 grams chopped chicken breast
2 medium sized onions
450 grams of broccoli
1 st. a spoonful of chopped garlic
2 tbsp. spoons of olive oil
2 tbsp. spoons of corn starch
2 tbsp. spoons of soy sauce
2 teaspoons ground red pepper (optional, sweet or hot)
¼ cup dry white wine
2 teaspoons brown sugar
2 teaspoons grape vinegar

How to cook chicken:

1. In a bowl, mix vinegar, 1 tbsp. a spoonful of soy sauce, sugar and wine;

2. In another container, mix the remaining sauce and starch, in which you need to roll the chopped chicken breast;

3. Heat the oil in a saucepan and boil for a couple of minutes, adding pepper and garlic to it. Then put the chicken, broccoli and chopped onions in a saucepan. Stirring occasionally, fry the mixture for about 5-7 minutes, until the broccoli is fully cooked;

4. After that, it is necessary to pour soy sauce and wine-vinegar mixture into the saucepan. Stand for a few more minutes, the readiness criterion is that the sauce will begin to thicken;

5. Oriental chicken is ready, and the resulting dish made approximately 4 servings.

The calorie content of the dish is as follows: in one serving, 21 grams of carbohydrates, 23 grams of protein, 11 grams of fat and 276 calories per serving.

RECIPE 11 Red salad

Red salad - very healthy food containing animal protein High Quality and a moderate amount of vegetable fats and carbohydrates.

Ingredients for red salad: 250 g sweet red pepper (2-3 medium peppers), 200 g salmon fillet (boiled), 200 g fresh carrots, 200 g fresh red tomatoes, 1/2 lemon, 1-2 tablespoons of olive oil, 4 stalks of green onions (50 g), olives - for decoration, sesame seeds - if desired.

Preparation of red salad:

1. Red pepper, de-seeded and cut into thin strips;

2. Mash the pre-boiled salmon fillet with a fork;

3. Grate raw carrots;

4. Cut the tomatoes into thin half rings. Finely chop the onion;

5. Combine all the ingredients, squeeze the lemon juice, season the red salad with olive oil and stir;

6. Decorate the finished salad with olives and sprinkle with sesame seeds.

Red lettuce has a low glycemic index. It is suitable for lunch, afternoon tea and dinner.

RECIPE 12

Salad with mushrooms and beans can be prepared with both boiled and canned products.

Ingredients for a salad with mushrooms and beans: 450 g boiled or canned red beans, 500 g canned or boiled champignons, 400 g onions, 50 g olive oil, salt and spices to taste.

Preparation of salad with mushrooms and beans:

1. Cut the onion into cubes and lightly simmer in vegetable oil until soft;

2. Throw beans and mushrooms in a colander, rinse with running water;

3. Mix together beans, mushrooms and fried onions with oil, salt and add spices to taste;

4. Cool the salad with mushrooms and beans and serve.

RECIPE 13 Meatballs

For meatballs, choose lean ground beef to avoid excess fat in the dish. In this recipe, meat is combined with herbs, spices and fragrant bell peppers, stewed over low heat.

Yield: 4 servings (1 serving - 200 g sweet peppers and 8 meatballs)

Ingredients:
1 thinly sliced ​​green bell pepper
1 thinly sliced ​​red bell pepper
1 thinly sliced ​​yellow pepper
500 g beef tenderloin
1 Bay leaf
1 small slice of whole grain bread
1 small head of onion
1/2 tsp. dried oregano, basil and dill (you can use suneli hops or a mixture of spices for meat)
1/2 tsp freshly ground black pepper
Protein of 1 large chicken egg
1 garlic clove
2 teaspoons olive oil
2 teaspoons white wine vinegar (can be replaced with dry white wine)
Salt to taste

Cooking method:

1. Skip the beef in a meat grinder or blender. Combine onion, garlic, egg white, bread, salt and spices and
grind in a blender until smooth. Combine with minced meat;

2. Set the water to heat up to cook the meatballs. When the water boils, salt it and lower the meatballs to cook for 10 minutes;

3. Heat the olive oil in a deep dish and simmer the bell pepper mixture for 10 minutes. In the process of stewing, add wine vinegar and salt to taste;

4. Put the meatballs to the pepper, add the bay leaf, stir and simmer the dish over low heat for 10 minutes.

The dish is best served hot.

Calories per serving: 263
Calories from fat: 34%
Fat: 9.8 g
Saturated fat: 2.9 g
Monounsaturated Fat: 4.7 g
Polyunsaturated fats: 0.8 g
Proteins: 30.2 g
Carbohydrates: 12.4 g
Fiber: 1.9g
Cholesterol: 70 mg
Iron: 4.3 mg
Sodium: 788 mg
Calcium: 34 mg

RECIPE 14 Beef meatloaf

In the preparation of beef meatloaf, we will use fresh fragrant tomato sauce. It will soak the meat, the roll will turn out soft, and fresh tomatoes can serve as a side dish.

Ingredients:
1 kg lean beef fillet or ground beef
1 can of tomatoes in their own juice
2-3 fresh tomatoes
1 bunch green onions
2 heads of onion
bunch of fresh cilantro
1 teaspoon garlic powder
salt, pepper to taste
2 eggs

Cooking method:

1. If you cook the minced meat yourself: wash the beef, dry it, cut off the fat, veins and bones (if any). We need a clean beef fillet. Cut the prepared meat into small pieces and grind in a meat grinder. For greater softness and tenderness of minced meat, you can scroll 2 times. Salt, pepper, add eggs, garlic powder and mix well.

Of course, it is not necessary to grind ready-made minced meat. It must be salted, pepper to taste, add eggs and garlic powder and stir.

Tip: if you want to make the dish completely dietary, do not put yolks in the roll, use only egg whites;

2. Cooking tomato sauce: Peel, chop and scroll the onion in a meat grinder. Do the same with green onions, cilantro and canned tomatoes. Before scrolling the tomatoes from the jar, the juice must be drained.

Season the ground onions and tomatoes with salt and pepper;

3. Preheat the oven to 200-250 degrees;

4. So that the beef meatloaf does not turn out dry, add 1/3 of the cooked tomato sauce to the minced meat. If the meat takes more, you can add more;

5. Cover the roll baking dish with foil, lay out the minced meat and wrap the roll in foil so that moisture does not evaporate. Bake the roll for about an hour;

6. Cut fresh tomatoes into small cubes, mix with the remaining sauce. Pour this sauce over the prepared dish.

RECIPE 15 Baked shrimp in garlic sauce

Baked Shrimp in Garlic Sauce is cooked in less than 20 minutes and has only 120 calories per serving.

You can complement the sauce with baked shrimp with one slice of hard French bread. It will add another 100 calories to the dish.

Ingredients for 4 servings (1 serving - 200 grams of shrimp and 2 tablespoons of sauce):
800 grams of large peeled shrimp
1/4 cup fresh lemon juice
2 tablespoons olive oil (+ 1 tablespoon for greasing the baking sheet)
3 cloves minced garlic
1 teaspoon grated lemon zest
1/4 teaspoon ground red pepper
2 tablespoons chopped fresh parsley

Cooking method:

1. Preheat the oven to 250°C.

2. Put the shrimp in a single layer in a baking dish, which should first be greased with olive oil.

3. Mix lemon juice and all other ingredients except parsley. Pour this mixture over the shrimp.

4. Bake at 250°C for 8-10 minutes until the shrimp are done.

5. Remove the baked shrimp and sprinkle with fresh parsley. If desired, the dish can be sprinkled with lemon juice. Serve immediately.

This dish is very tasty and also low in calories. Therefore, young ladies who are very afraid to spoil their figure can forget about the precautions. In addition, shrimp are rich in minerals and nutrients, so baked shrimp in garlic sauce should definitely be added to the list of dishes that you cook very often.

Shrimp calories (per serving): 217 calories, 18.1g protein, 2.6g carbs, 4g fat, 0.2g fiber.

RECIPE 16 Fish with cabbage

To prepare a dietary fish and cabbage dish, you need to take: 500 g of fish, 500 g of cabbage, 1 onion, 2 tablespoons of tomato paste, vegetable oil, salt, pepper, green dill.
The fish must be cleaned, separated from bones and skin. Cut the fish into portions, salt and pepper. Shred the cabbage. Take a deep saucepan, stew finely chopped onion in it first, then add cabbage and simmer for 10-15 minutes. Add tomato paste and mix everything.
Fish with cabbage is cooked in the oven. Put one part of the cabbage on a baking sheet greased with vegetable oil, put the fish on the cabbage and cover with another layer of cabbage on top. Fish with cabbage is baked in the oven for 20 minutes in a well-heated oven.

plays an important role in weight loss proper lunch, or rather, the dishes that a person consumes at this time. That is why nutritionists recommend choosing certain foods that help accelerate fat burning.

The right lunch for weight loss: does it matter ^

Few people know that in the period from 11 to 15.00, an active process of production of certain enzymes in the body begins: they speed up processing and facilitate the absorption of food, therefore, at such a time, the body more than ever needs energy, which can only be obtained from food.

Many people ask: is it necessary to have lunch for weight loss? It is important to clarify one point here: if food does not enter the stomach at the right time, metabolism slows down, because. the body is forced to reduce energy expenditure. Also, with a systematic malnutrition, there is rice to “earn” an ulcer or gastritis, so lunch is essential condition for proper weight loss.

What should be the right lunch

The right lunch for weight loss should include dishes containing the following substances:

• Slow carbohydrates: they replenish energy reserves, quickly satisfy your appetite. Contained in cereals, vegetables, fruits, durum wheat pasta, whole-grass bread and bran;
• Proteins: strengthen muscles, create a feeling of satiety, reduce cravings for sweets. You can cook baked or boiled meat or fish, eat cottage cheese or boiled eggs;
• Fiber: it cleanses the intestines, speeds up metabolism. It is found predominantly in fruits and vegetables.

It is these products that are the basis of proper nutrition for lunch, because. they have a positive effect on the body.

What to eat for lunch to lose weight: food list and recipes ^

The right lunch for weight loss: reviews, recipes

What can you eat for lunch while losing weight

Low-fat borscht and soups, vegetable salads, boiled pasta, boiled or stewed lean meat, baked fish, mushrooms, and seafood are considered the most suitable and satisfying dishes for lunch.

You can not eat fatty and high-calorie foods: they slow down metabolism, besides, for example, meat with a high fat content (pork or lamb) can provoke decay processes in the intestines.

The most useful lunch for weight loss: menu

To fully satisfy the body's need for energy, for lunch you can cook the following dishes:

• Vegetable soup (with lentils, celery or broccoli);
• Vegetable salad: it must be seasoned only with lemon juice or olive oil;
• 150 g of baked low-fat fish or the same amount of meat;
• Tea, compote or fruit juice without sugar.

Belly Slimming Lunch

For those who want to remove excess fat in the abdomen, it is recommended to focus on vegetables, and limit the calorie content of the meal to 200-300 Kcal. An example of the right lunch for losing weight:

• 150 g vegetable salad;
• 2 steam cutlets;
• Coffee or tea without added sugar.

Proper lunch at work

In most cases, working people prefer to eat in cafes or restaurants, but such establishments often offer high-calorie and unhealthy meals. Even simple salads can be such, and here it's all about dressing: as a rule, fatty or spicy sauces are used for this, which do not bring any benefit to health and figure. How to replace lunch at the office when losing weight:

• It is best to eat hot dishes at this time: even if you order them in a public catering, they are unlikely to be high-calorie, because. prepared from a standard set of products. The only exceptions are soups on fatty meat broths: they should be discarded;
• Instead of eating yogurt, chocolate or buns, it is best to snack on fruits or berries if there is no way to have a full meal.

Light lunch for weight loss

As a rule, the need for a light lunch occurs in people who want to lose weight. Here it is worth considering that you can eat any low-calorie foods, but in limited quantities, so that there is a slight feeling of hunger after eating. Flour products, sweets, fatty foods and smoked meats should be excluded from the diet - they create a feeling of heaviness in the stomach, and also contribute to weight gain.

Sample menu:

• A piece of boiled meat with a vegetable side dish;
• Vegetable salad with celery;
• Any drink without sugar.

Healthy lunch for weight loss

For those who want to activate the metabolism, it is necessary to consume foods with high content fiber. These include the following:

• white cabbage;
• Carrot;
• Beet;
• Broccoli;
• Spinach;
• Zucchini;
• Avocado;
• Apples;
• Melons and peaches;
• Dried fruits;
• Bran.

Healthy lunch for weight loss: recipes

Celery soup recipe:

• We chop white cabbage, cut sweet peppers, celery, onions, tomatoes;
• We put it in a saucepan and fill it with water;
• Salt, boil until tender.

Diet Chicken Recipe:

• Cut the onion into rings, cut the chicken breast into pieces;
• We spread everything in a pan, sprinkle with grated garlic and natural seasonings;
• Pour in soy sauce, marinate directly in a pan for 2 hours;
• Add water and simmer.

Recipe for vegetable salad with seafood:

• Boil and clean the shrimp;
• Grind lettuce leaves, tomatoes, mix everything together with shrimp;
• Season with olive oil, squeeze the juice from the lemon, salt and pepper.

When asking the question “what to eat for lunch when losing weight”, you need to consider several important details:

• Products should contain as few calories and animal fats as possible;
• It is necessary to completely balance your diet: you can not eat only protein foods, or vice versa - only carbohydrates, except when a specific diet is used.

To avoid overeating during lunch, nutritionists advise eating small portions (150-200 g each), as well as eating food 4-5 times a day: this will reduce weight by starting the metabolism.

The perfect lunch for weight loss: reviews

Alina, 34 years old:

“I tried not to have dinner at all in order to lose weight, but I only hurt myself: by the evening I broke down so that I destroyed all the food in the refrigerator. From this I realized that you can’t refuse meals - you can only make it worse. ”

Zhanna, 23 years old:

“I usually have oatmeal for breakfast, I prefer salads and meat for lunch, but I limit dinner to a glass of kefir. So I lost 10 kilograms in a month, and I think that proper nutrition and the absence of an evening meal contributed to this.

Galina, 30 years old:

“If you can’t have lunch, I feel a breakdown. Found Alternative option: instead of lunch, I have a snack with fruit, because. you can carry them with you all day, in the evening I eat a light salad, but my breakfast is the most satisfying: porridge, berries, tea and a sandwich "

Eastern horoscope for March 2019

There are diets that do not include breakfast or dinner, but not a single food system suggests giving up lunch, despite its satiety. Indeed, in terms of calories, it is the richest, so many people have the question of how to properly organize it when losing weight so as not to harm the figure.

The problem is that it falls on work time, and most people go to fast food places, order fast food or make do with dry food. All this contributes to weight gain and does not fit into any diet.

Why do you need lunch

To begin with, it is worth understanding why you need to eat so thoroughly at lunch and why you should never skip it. It turns out that it is a mistake to think that by not eating during the day, you thereby reduced the daily calorie content of the diet and this will go into the treasury of lost kilograms. This will only force the body into next move send all food in reserve, and not for education the right energy. And all because you made him starve at a time when he was in such need of fuel.

Lunch performs important functions not only for weight loss, but also for general recovery:

• disables the need for an energy saving mode in the body, ensuring that fats are not stored in reserve;
• eliminates bouts of hunger and accompanying them side effects: rumbling in the stomach, headache, decreased performance, deterioration of the general condition;
• distracts from work, allowing you to relax;
• gives strength and energy to continue the working day;
• is the main meal in the schedule of proper nutrition.

Athletes should not miss it at all, otherwise they will not have the strength to train. Endurance and performance close to zero will not allow you to spend a lot of energy, and this is important for losing weight.

through the pages of history. Tsar's dinners cannot be definitely called dietary: from 200 to 500 high-calorie dishes were put on the table daily.

What should he be

To begin with, decide what kind of nutrition system you will organize for your weight loss in order to fit lunch dishes into it.

A proper lunch with proper nutrition should be:

• useful - contain all the necessary nutrients;
• nutritious - make up at least 35% of the total daily calorie content (how do we calculate it);
• complete - include both proteins, and fats, and carbohydrates (approximate ratio - 25/50/25).

Diet lunch should be more lightweight. In it, you need to reduce the percentage of carbohydrates to 20%, and fats - to 10-15%. Accordingly, the proportion of proteins will increase. Calorie content due to this will be reduced.

It should include:

• hot first course (soup);
• the second can vary: either meat (fish) with a side dish, or a vegetable salad.

In the system of proper nutrition, lunch can include both a meat dish with a side dish and a salad. But at the same time, you should not forget that your task is to lose weight. If you want to include both, you need to reduce portion sizes or choose the lowest calorie foods to prepare them.

Curious fact. In Rome, it was impossible to sit during dinner - they ate exclusively reclining.

The main mistakes of most people during lunch are talking with colleagues and rushing. The result is that food is not chewed, swallowed hastily, in large pieces that are difficult to digest. Needless to say, that in the end you will have to pay with heartburn and heaviness in the stomach, which will adversely affect the process of losing weight? So, if you want to eat properly, you need to not talk to anyone and take your time, and also follow a number of tips from nutritionists.

1. Soup is best eaten warm, but not hot.
2. Everything sweet is strictly forbidden - it will go to the deposition of fats, awaken hunger ahead of time and reduce efficiency.
3. The lunch break has to be arranged in the middle of working hours. If a nearby cafe or state canteen cannot offer you full-fledged dietary meals, you will have to bring them with you in containers from home.
4. You need to get up slightly hungry from the table, so make sure that the portions are small and the calorie content is low.
5. Drinks can be drunk only half an hour after eating.
6. 20 minutes after dinner you need to relax: just sit or take a walk.

A nice bonus for all those who are losing weight: if you cannot imagine life without sweets, half an hour after dinner, you can eat a slice of dark chocolate or 1 tsp. honey, but no more. This will improve your mood and increase your productivity.

Wow! One of the most famous French kings, Louis XIV (nicknamed the Sun) ate everything for dinner with his hands. You will be surprised, but he was so successful in this that he did not spill a drop of soup.

Product Lists

When losing weight for lunch, you can eat:

• soups in low-fat broth with chicken or beef, but give preference to vegetables (you will find the lowest-calorie recipes);
• boiled, baked, steam meat (chicken, veal, beef);
• lean fish - boiled, baked, steamed;
• eggs;
• durum wheat pasta;
• mushrooms;
• whole grain or rye bread;
• vegetables (look at calorie and GI lists);
• olive oil for dressing salads;
• compotes, juices, tea.

• milk products;
• fruits (the exception is lemon, the juice of which is used to dress salads, and avocado, from which you can make a fat-burning salad);
• mayonnaise, ketchup, sauces;
• coffee, alcohol, carbonated drinks;
• baking, confectionery;
• any sweets;
• potatoes;
• cereals;
• fast food, snacks.

"Trial Dinners" Previously, they were arranged quite often. We tried dishes on them, but they evaluated and chose the chef who cooked them for purchase. Previously, they were serfs and were expensive.

Top best lunch dishes

For drinking diet

Chicken broth and all diet cream soups will do:

• celery;
• spinach;
• green;
• mushroom;
• cheese;
• tomato;
• from broccoli;
• pumpkin;
• from zucchini.

Usually, there are no problems with organizing slimming dinners on any diet, as they are described in detail in the sample menus.

Menu

If you decide not to follow any specific diets and aim to fight extra pounds by reducing daily calorie content and reducing portion sizes, we offer an approximate menu in which lunch is detailed for the week - with the recommended volume of each individual dish and total calorie content.

Sad statistic. In the United States, before the death penalty, people are given the right to a last wish. 95% spend it on a delicious lunch.

Recipes

Salads

• Brush

Promotes weight loss due to cleansing properties. Cabbage is mixed in equal amounts (it needs to be chopped and washed so that as much juice as possible stands out), fresh carrots and beets (they are rubbed on a regular grater). Salting or dressing is not recommended. But if your diet is not strict, you can drizzle with lemon juice for flavor.

• Protein

Recommended for weight loss against the background of intensive sports for the formation of relief and slim figure. Boil chicken fillet without salt and skin (200 g). After cooling, cut into strips along the fibers. Fresh cucumbers (100 g), peeled, either grated or also put on sticks. Grind 150 g thoroughly washed. Cut a small onion into half rings, 3 boiled egg whites into cubes. Boil 100 g of whole mushrooms. After cooling, cut each mushroom into 4 pieces. All ingredients are mixed, sprinkled with pepper (any) and seasoned with sour cream (no more than 10%).

• Layered salad with tuna

4 medium-sized tomatoes cut into small slices, 2 onions - half rings. Mix them up. This will be the first layer of the salad. Tamp it down and sprinkle with red pepper.

Lightly crush 100 g of boiled beans to make a kind of mashed potatoes. Chop half an onion. Mix, lay out the second layer. Punch down and sprinkle with black pepper.

Mash 100 g of canned tuna, like beans. Add quite a bit of low-fat sour cream. Mix. Lay out the top layer of lettuce.

The highlight is the original filling. To prepare it, mustard is mixed, Apple vinegar and olive oil (30 g each). Whisk the mixture and pour over the salad.

Soups

• Bonn

Cut into medium-sized pieces 200 g of broccoli and white cabbage, 50 g of carrots, 100 g of tomato and lettuce pepper. Crush 5 garlic cloves. Grind 50 g of greens: leek, asparagus, celery (stalks). All these ingredients are interrupted in a blender for at least 2 minutes. After that, pour 450 ml of chilled boiling water, beat for another 2 minutes. Add some Tabasco sauce and olive oil. Mix. Garnish with chopped dill and cilantro before serving.

• Onion

Put 250 g of onion into half rings, 150 g of cabbage and bell pepper into straws. Grate 100 g carrots. Randomly chop 50 g celery (stalks). Blanch 200 g of tomatoes and puree with a blender. All vegetables are poured with 3 liters of chilled boiling water and, after boiling, are boiled over low heat for no more than 10 minutes. 3 minutes before the end of cooking, spices are added to taste. Garnish with chopped parsley before serving.

• celery

Put 300 g of cabbage on a shredder. Squeeze with your hands to form the juice. Set aside to saturate for 15 minutes. Randomly chop the same amount of celery (stalks), 100 g of green salad pepper, chop a couple of onions. Mix the ingredients, add 50 g of tomato sauce. Pour 2 liters of chilled boiling water. Keep on low heat after boiling for 10 minutes. Garnish with green celery before serving.

Main courses

• stewed peppers

Cut in half 3 bell peppers (it is better to take different color), clean up. Blanch 200 g of cherry tomatoes and, without slicing them, put them in halves of peppers. Seasonings (to taste) and chopped basil also go there. Grease a baking sheet with oil, put stuffed peppers on it. Wrap in foil. Bake for half an hour at 200°C. Remove the foil and bake until golden brown for another 10 minutes.

• Chicken stewed in cabbage

400 g chicken fillet cut into small pieces. Pepper, rub with garlic and coat with mustard. Leave for 40 minutes under the lid. Pour a little olive oil into the bottom of 4 pots, put a couple of black peppercorns. Top with chicken pieces. 400 g of white cabbage is chopped, squeezed until juice is released and distributed into pots in a second layer. Next come sliced ​​​​tomatoes (100 g) and onion rings (also 100 g). To the very top - 1 tsp. low-fat sour cream and lavrushka. Bake for 40 minutes at 200°C.

• Hake in a slow cooker

Peel the hake (3 fish), cut into portions, salt, sprinkle with black pepper, sprinkle with lemon juice. First, 2 onions cut into rings are placed in the multicooker bowl, then 2 grated carrots. Put fish on them. Top with 2 more grated carrots. Add 30 ml of olive oil. Fill half the bowl with water. Close. Start the "Fish" mode for 10 minutes.

Without a properly organized lunch, weight loss is impossible. Only if you carefully work out the menu, you can get good results, and without loss to health. Absolutely everyone can make this meal both nutritious and low-calorie at the same time.

Over one year old

SPA diet created by experts health center Miraval SPA is a great start to weight loss, but among other things, it also helps to change eating behavior in general, establishing new, healthy habits.

By the way, the diet can be adjusted so that it is in more suit your taste preferences. Try it and you will understand what it is like to lose extra pounds without harsh taboos, losing weight is a pleasure.

The principle of the SPA diet: lose weight without limits!

To compose individual plan power, use the list below. In it you will find 7 ideas for breakfast, 7 for lunch and the same number for dinner. Choose one dish from each category daily. In this case, the daily diet should not exceed 1500 kcal.

This is enough to lose about half a kilo a week and still not feel hungry. If you live by the principle of "not a day without fitness", then you can easily afford 1800 kcal. Make your choice based on your tastes.

For example, if you don't like fish, then ignore fish dishes from our list! Do you like wheat porridge? Perfectly! Eat it every morning. By the way, this dish is one of the favorites in Miraval SPA. Therefore, we provide a detailed recipe for making wheat porridge and recipes for other “hits”: barley salad with apples and Tuscan chicken with wheat groats pilaf.

Think what you eat

Learn to eat mindfully. For example, before you start eating, ask yourself: “Do I want this food to end up in my stomach? What benefit will it bring me?"

Pay attention to appearance, smell, shades of taste of the dish. And from time to time put the fork aside, making short pauses. If you dine alone, try not to turn on the TV or read at the table - nothing should distract you from eating.

Small pleasures

If you completely eliminate your favorite foods from your diet, cravings for them will only increase. And this means that you are unlikely to endure the diet to the end. Therefore, we have included various dessert options in the program that will bring a pleasant variety to your daily menu.

All facets of fitness

Do cardio for at least 30 minutes a day. Then you will lose weight even faster and will not lose muscle mass along with fat.

Menu for SPA-diet for 7 days!

Ideas for 7 low-calorie breakfasts

1. Whole grain toast(2 slices) with chocolate or shrimp butter (1 tbsp.); orange or grapefruit.
Energy value: 325 kcal.

2. cereal flakes(2/3 cup) with skimmed milk (2/3 cup) and pieces of fresh fruit (preferably bananas).
Energy value: 350 kcal.

3. Muesli(1/2 cup) dressed with plain milk yogurt (1 small cup); any fresh fruit.
Energy value: 298 kcal.

4. Pita stuffed from 1/2 cup low-fat cottage cheese and 2 tbsp. l. any chopped dried fruit.
Energy value: 308 kcal.

5. Oatmeal(2/3 cup) with 1 tablespoon chopped almonds, walnuts, or sunflower seeds; 1 cup strawberries, blueberries or raspberries Energy value: 350 kcal.

6. Wheat porridge on the apple juice with milk and dried fruits, sprinkled with 1 tbsp. l. chopped walnuts; 1 cup strawberries, blueberries or raspberries
Energy value: 300 kcal.

7. Sandwich with scrambled eggs: Beat 1 egg and 2 egg whites, fry the scrambled eggs in vegetable oil and transfer them to a slice of whole grain bread. Two slices of melon. Energy value: 290 kcal.

Ideas for 7 low calorie lunches

1. Pasta (2/3 cup) with chicken meatballs(80-90 g), poured with tomato sauce; salad of tomatoes and cucumbers with herbs. Energy value: 389 kcal. Dessert: 1 scoop of vanilla ice cream. 100 kcal.

2. Burrito with vegetables, beans and cheese: put 1 cup of chopped cabbage, carrots, onions, cucumber and 1/2 cup of canned beans on a sheet of Armenian lavash, pour 2 tbsp. l. light mayonnaise, sprinkle with 1 tbsp. l. grated cheese and wrap. Energy value: 319 kcal. Dessert: 3 oatmeal cookies. 85 kcal.

3. Tuscan chicken with bulgur or spelt pilaf; 1 cup steamed vegetables.
Energy value: 455 kcal.
Dessert: 1/8 dark chocolate bar. 75 kcal.

4. Grilled salmon(80-90 g); 1 boiled potato; a fresh vegetable salad. Energy value: 340 kcal. Dessert: fruit ice. 70 kcal.

5. Chicken with vegetables and rice: Stew 60g diced white chicken with 1 cup vegetable mix and 1 cup boiled brown rice.
Energy value: 390 kcal.
Dessert: 1 cup chopped melon with 1/4 cup vanilla milk yogurt. 105 kcal.

6.vegetable pizza: grease the pizza base with ketchup, top with chopped tomatoes, sweet peppers, mushrooms and onions, sprinkle with grated cheese and a mixture of dried oregano and basil; bake in the oven.
Energy value: 320 kcal.
Dessert: 1 muesli bar. 90 kcal.

7. Grilled chicken fillet(110-120 g); 1/2 cup mashed potatoes; barley salad with apples (see recipe). Energy value: 420 kcal. Dessert: 1 cup fresh berries with 1/4 cup light yogurt. 110 kcal.

Ideas for 7 low-calorie snacks or afternoon snacks

1.30 g soft cheese, 4 thin whole grain breads and 1 apple.
Energy value: 200-230 kcal

2.2 tbsp. l. any dried fruit and 2 tbsp. l. nuts other than peanuts or sunflower seeds.
Energy value: 220 kcal

3. 1/2 cup low-fat cottage cheese with fresh fruit and 3 st. l. flakes.
Energy value: 210 kcal

4. 1/2 pita spread with melted cheese, and 1/2 cup grapes.
Energy value: 190 kcal

5. 1 slice whole grain bread from 1 st. l. nut butter, 1 banana.
Energy value: 270 kcal

6. 1 cup low fat yogurt without fillers with 3 tbsp. l. muesli, 1 pear.
Energy value: 230 kcal

7. 1 1/2 cups popcorn and 30 grams of any low-fat cheese.
Energy value: 215 kcal

Ideas for 7 low-calorie dinners

1. Shawarma with chicken and vegetables: put 50-60 g of diced grilled chicken, 1 cup of chopped lettuce, cucumbers and tomatoes on a sheet of Armenian lavash, pour over with ketchup and roll into a tube, bending the bottom edge. Energy value: 330 kcal.

2. Salmon sandwiches: mash 1/2 can of canned salmon in its own juice with a fork and mix with 1-2 tbsp. l. light mayonnaise; spread on 2 slices of wheat bread. 1 cup fresh vegetable salad 1/2 cup chopped pineapple. Energy value: 400 kcal.

3. Vegetable salad with cheese: Mix 1 cup chopped tomatoes, cucumbers and bell peppers with 1 cup chopped herbs and 2 tbsp. l. diced cheese, season with a mixture of olive oil and lemon juice. 1 small whole grain bun.
Energy value: 305 kcal.

4. Baked chicken breast(80-90 g) with a side dish of fried frozen vegetables. Energy value: 300 kcal.

5.Chicken Salad: mix 1 cup of chopped greens, 1/2 cup of tangerines, 80-90 g of finely chopped boiled chicken breast, 2 tbsp. l. chopped almonds, season with 1 tbsp. l. light salad dressing. 1 small whole grain bun.
Energy value: 360 kcal.

6. Barley salad with apples; 80-90 g fried fish fillet; 1 cup fresh vegetable salad
Energy value: 380 kcal.

7. Pita with vegetables and tofu: make a pocket in the pita and fill it with 1 cup of a mixture of radishes, cucumbers, onions, carrots, lettuce and 80-90 g of tofu (soy cheese).
Energy value: 334 kcal.

In contact with

Hello. Supporters healthy eating constantly repeat that you need to eat often (5-6 times a day) and in small portions. But how to ensure diet lunch , for example, a person employed at work?

Today we will talk about just this. And also about the principles by which such a meal should be built. And of course, I will share recipes for quick and easy-to-cook meals that you can eat at home, and also take with you as a business lunch.

How to eat and not get fat

At the word "dietary" people who are not familiar with the principles of healthy eating may wince. Here you work tirelessly, you want to sit down in the middle of the day and have a tasty and satisfying meal, and not be content with a lettuce leaf or a plate of lentils.

Wait, do not rush to stop reading the article, and you will see that lentils can be cooked without much effort so that you lick your fingers.

In order to rightfully call lunch useful, you should not scrupulously count calories.

By the way, the same applies to breakfasts, which I talked about in the article. , and of course for dinner, pay attention to the article .

A good lunch is one that does not cause a feeling of heaviness in the stomach, is well absorbed, without leaving behind excess fat deposits. And in order for it to be just that, you should follow simple rules.

To have a healthy lunch

First of all, it needs to be there. Don't Skip Your Daily Meals , motivating this with employment or, much worse, with diets.

Nutritionists have long been saying that for weight loss no need to skip a full meal. Fasting during the day leads to breakdowns in the evening and "raid" on the refrigerator, the absorption of food in quantities much larger than the body needs.

Skipping a meal in the middle of the day, you risk causing an imbalance of hormones, insulin spikes. And, as a result, unstable blood sugar levels; digestive problems (such as constipation); slow metabolism and general fatigue; overeating in the evening.

In addition, the food should not be "heavy" and cause drowsiness - after such a meal you want to sleep, not work.

In general, the rules for a good lunch are as follows:

• Fast food, soda, chocolates, cookies, chips and other sweets with a high content of preservatives, food additives and God knows what else - all this is definitely harmful and has nothing to do with dietary nutrition.
• It is better to replace fried dishes with stewed, boiled ones.
• The composition of the daily menu should include all the components necessary for the full functioning of the body - fats (for example, vegetable unrefined oils), proteins and carbohydrates. At the same time, fast carbohydrates like white bread should be discarded, and slow or complex carbohydrates (vegetables, whole grain cereals) should be included in the diet. In addition, it is worth making sure that there is fiber on the plate for healthy digestion (all the same vegetables, bran, legumes, unsweetened fruits).

• About half of your plate (and preferably two-thirds) should be vegetables. Plant foods are easily digested and help to absorb heavy components more easily, do not make you sleepy, and contain many useful substances. It is desirable that your vegetables are multi-colored - tomato, cucumber, lettuce, broccoli, carrots, etc.
• Meat is better to replace with protein food plant origin. A piece of pork or beef, once in the stomach, causes a natural reaction of the body - it throws all its resources into digesting this heavy meal. And instead of continuing the working day, you will want to sleep. An alternative here are legumes (beans, chickpeas, lentils, peas), as well as seeds and nuts (a small handful will be enough to get the necessary supply of protein). If you still want meat, then eat a piece of chicken.

Other rules

To others, so to speak technical rules include the following:

• Do not rush for food, whatever delicious she was not, or no matter how you had no time. Take about 20 minutes for it. Chew food well.
• Do not drink drinks (water) during and within 30 minutes to an hour after eating.

Water in the stomach dilutes concentration gastric juice which slows down digestion. But 15 minutes before a meal, drinking a glass of water, on the contrary, is considered useful.

Although there is a directly opposite opinion on this point - they say that you can drink water, it does no harm to the digestion of food.

The only rule is that the water should not be lower than room temperature. What do you think? To drink or not to drink water - does it really matter? Share your experience in the comments.

So, we figured out the principles of building a menu and the basic rules, now it’s worth dwelling on what to cook.

Daily Meal Menu

At the beginning - a few tips for those who strive to eat properly, but have no opportunity to organize a full-fledged table during the working day. Help in this case

Snacks instead of lunch

The options are:

• Crispbread or whole grain bread with tomato, cheese slice
• Hard boiled eggs
• Dried fruit mixes - dried apricots, figs, dates, dried bananas - just a few pieces
• Low fat yogurt with fruit
• Ready-made jelly with pieces of fruit
• Apple, orange, banana - almost any fresh fruit will do

Simple, hastily snacks during the day can also be gleaned from this video - to prepare several dishes at once, you only need a few ingredients - cottage cheese, bread, cherries and strawberries.

During a work break

Examples quick lunches from a series of proper nutrition at work with a microwave or kettle:

• Buckwheat or oatmeal

Traditional and probably one of the simplest dinners. And getting ready fast.

Pour boiling water over the flakes, leave to infuse for 15-20 minutes.

• jacket potatoes

A very vitamin product with great energy value. Pierce the skin so that the potatoes do not explode during baking, put in the microwave.

For lunches at work, as well as if you are in a hurry, fashionable now is suitable

Functional nutrition

These are powdered cocktails, which are prepared very simply - before use, they must be mixed in a shaker with skim milk.

One serving of 250 ml contains about 200 calories, about 20 g of protein, almost no carbohydrates and fats, but there is fiber and vitamins.

A good option for losing weight, however, may not suit those who love natural food.

I described the recipes for protein shakes for weight loss in my article.

These are just a few examples. Someone has their own mini-dinners that you can eat without harm to your figure at work ? Welcome to the comments!

Well, we move on to the stove. Or rather, to the part of our article where you will find some easy recipes for lunch dishes. If you prepare them in advance, then you can take them with you to work.

Both tasty and healthy

First, as is customary - the first courses.

Zucchini soup-puree

Would need

• Chicken (any part) - 200 g for the broth
• Zucchini - 2 pcs
• Low-fat cheese - 100g
• Bulb - 1 pc.
• Greens, spices, paprika - to taste
• Garlic - a couple of cloves
• Olive oil - for frying

Fry finely chopped zucchini and onion in a pan, add garlic there. After the vegetables, put in a boiling broth and cook until tender.

At the end of cooking, add grated cheese and paprika on the tip of a knife to the dish, salt, put greens.

If you want to do without meat at all, a light one will come to the rescue.

Vegetable soup

You can see the recipe in detail in this video.

Would need

• Carrot, cucumber, bell pepper - 1 pc.
• Potato - 1-2 pieces
• Bulb - 1 pc.
• Cabbage - an eighth of a medium-sized head of cabbage
• Tomatoes - 2-4 pieces
• Vegetable oil - 3 tbsp.
• Butter - 15 g
• Greens to taste

Peel vegetables, including tomatoes and cucumbers. Cut everything. Take a pot and pour it in vegetable oil, and put butter on the bottom.

Lay vegetables in layers - carrots, potatoes, onions, cabbage and so on. Now cover with a lid and send to stew on a slow fire. Time - 30-40 minutes.

Shake the pan periodically, and at the end of the stew, add water and salt.

Lentil salad

Now - the promised lentil dish, which can be either just a salad or become a full-fledged second course (if you are a vegetarian) or a side dish, for example, with fish or meat.

The advantage of lentils over other legumes is that it cooks much faster than them.

Would need

• Lentils - 1 cup
• Olive oil - 3 tbsp.
• Green apple - 1 pc.
• Celery - half a bunch
• Parsley, salt and pepper - to taste
• Lemon juice - 2 tbsp.

Boil the lentils - put them in boiling water, salt, for readiness it is enough to cook for 20-30 minutes. Then drain the water and cool.

At the same time, chop the celery, apple, parsley, mix them with the cooled lentils.

In a separate bowl, make dressing - mix olive oil with lemon juice, pepper and salt. Now add the mixture to the salad and mix well.

Beef and vegetable stew

Getting ready for the next video.

They can be added to one of the soups described above.

Beef stew

Ingredients

• Beef - 300 g
• Bulb - 1 pc.

The meat should be cut into pieces, salt, pepper and leave for 15 minutes. Finely chop the onion, place in a frying pan, meat on top and pour water. Simmer until done, 15-20 minutes.

At the same time we are preparing

Vegetable stew

Vegetables (optional) - tomatoes, onions, zucchini, eggplant, bell peppers, carrots.

We cut the vegetables, and when the meat is ready, remove it from the pan and put the vegetables there. Pour in water and simmer for 25 minutes.

These are simple recipes diet meals for lunch. If you have your own favorite dishes - tell us about them in the comments. And I'll sum it up.

What to remember

• Proper nutrition can be organized (with some desire) anywhere and anytime.
• The meal in the middle of the day should be, if possible, full, and should not be skipped.
• The most important thing is not the quantity of food eaten, but its quality. Too much is harmful. Pay attention to what exactly you eat, how healthy food is on your plate. Combine proteins, fats and carbohydrates, different foods like vegetables and meat. If after eating you feel heaviness in the stomach, drowsiness, fatigue, then the diet needs to be changed.

That's all I have for today. See you in new blog posts.