Diet lunch to combat excess weight and maintain good physical shape

A proper diet lunch will help you successfully fight extra pounds or maintain good physical shape.

To have a slim body, you don't need to starve yourself, it's important to eat right.

Lunch should be light, contain nutrients in the right quantities, bring taste pleasure and energize. This meal also helps to avoid evening overeating.

Tasty and healthy quick recipes will help you diversify your diet lunch for weight loss. And lunch menu options will help you organize your meals properly.

What does a healthy lunch mean with proper nutrition?

A diet lunch should be hearty, but light and healthy. After this meal, a person no longer feels hungry, but energy remains, and there is no feeling of heaviness from overeating. In order for the third meal per day to bring only benefits for weight loss, you need to follow these recommendations:

1. Before eating (30 minutes before), it is recommended to drink filtered water, herbal or green tea (without sugar) or vegetable juice. Drinking prepares the digestive organs for a meal, creates a feeling of slight satiety, slightly reduces appetite, then you will eat a smaller portion.
2. According to the rules of PP (proper nutrition), it is important to combine foods correctly and take into account the proportions of proteins, fats, and carbohydrates. For a diet lunch, it is better to eat proteins and slow carbohydrates. The basis of the diet should be seasonal fruits and vegetables.
3. It is recommended to include soup or other liquid hot dish in your diet lunch. It is easily absorbed by the body and allows you to eat less.
4. A full meal should consist of a first and second course. If you ate vegetable broth without meat, then you can consume meat or fish later. If the liquid dish contained meat, then the second should be without it. To lose weight, you need to control the amount of flour products and potatoes in soups.
5. You should not subject foods to excessive heat treatment, because this causes them to lose more nutrients. To retain more minerals and vitamins, it is recommended to cook with a lid.
6. A diet lunch should not be supplemented with desserts, compotes and tea, as many are accustomed to. Such combinations cause digestive disorders, just like the above drinks. Diet lunch should not contain simple carbohydrates, which sharply increase blood sugar levels and cause lethargy and drowsiness. If you really want something sweet, then it’s better to eat a piece of dark chocolate, a handful of dried fruits or a little honey. Better yet, wait for afternoon tea.
7. It is necessary to choose the right method of heat treatment of products. Nutritionists advise boiling, steaming, stewing, baking (without oil) or consuming them fresh.
8. You should not wash down your food, as this can cause flatulence, heaviness and discomfort. After your meal you need to wait at least half an hour.
9. Plan your meal so that it takes 30 minutes, chew each piece thoroughly, then the food will be easier to digest and you will not overeat. The interval between lunch and dinner should be 4 to 6 hours with a light afternoon snack in between.
10. Try to eat at the same hours - from 12 to 15 hours. During this period, foods are easiest to digest and assimilate.
11. The calorie content of a diet lunch should be within 450 kcal.
12. If you eat not at home, but in a cafe, then try to choose the least calorie dishes or ask the cook to reduce their energy value, for example, by replacing mayonnaise with olive oil.

Interesting! If you don't want to count calories, you can use your hands to calculate an appropriate serving size. Pour a few tablespoons of dry cereal into your palm, then measure the amount of vegetables in the same way. According to nutritionists, lunch is a plate that is ¼ filled with porridge, ¼ with meat or fish, and ½ with vegetables. Also, the third meal may include soup with vegetable broth.

Follow these rules if you want to lose weight and maintain your new shape for a long time.

Be sure to check out: Diet cabbage salad: the best recipes Safe cleansing: flax seeds for weight loss Kefir on a diet: are alternatives possible Proper castling: how to replace high-calorie treats and allergenic foods on a diet

Lunch menu with proper nutrition

A healthy diet at noon should be balanced. Examples of a weekly lunch menu:

Is it possible to skip meals during the day?

A proper diet lunch gives you a boost of energy and does not cause drowsiness. This is an important meal that should not be excluded from the menu, as it increases the risk of overeating during dinner. And if a person does not have lunch and is able to restrain himself from overeating during dinner, then this will have a bad effect on his psychological state. In addition, the body, protecting itself from hunger, will increase the amount of adipose tissue.

Some people think that the less food they eat in a day, the slimmer they will be. However, this opinion is wrong. For the fat burning process to be effective and stable, you need to change your diet. As mentioned, you need to eat often and in moderate portions. Then metabolic processes will not be disrupted, and the fat layer will become thinner.

Nutritionists have identified several reasons why it is not recommended to skip the third meal:

1. If a person does not eat lunch, then the risk of consuming more food during dinner increases. Excessive calorie consumption during the evening meal negatively affects digestion, so fat cells begin to accumulate.
2. Too long (6 hours or more) interval between meals slows down metabolism. It is better to eat often, but in portions that do not exceed 250-300 g.
3. Rare meals are a signal to the body of hunger. As a result, it begins to actively accumulate fat cells.
4. If a person is intensely involved in sports, then the third meal will help the body recover faster. A diet lunch is important when gaining muscle mass and losing weight.

Therefore, you should not deprive yourself of lunch, so as not to expose your body to stress and continue to lose weight steadily.

Is it necessary to have soup for lunch?

Soups have become a common dish during diet lunches. They are good for the stomach, are easily digested even by a weakened body, when properly prepared they contain many vitamins and nutrients, and prevent constipation.

First courses can be cold (okroshka), hot (anything eaten warm), in broth (from meat, poultry, vegetables, fish, smoked meats), puree soups, with noodles, cereals, fried or without it. The benefits of soup depend on the composition of the ingredients and the heat treatment time.

The most useful for a dietary lunch are soups made from fresh, natural products. Nutritionists highlight the following benefits of first courses for losing weight:

1. A liquid dish with light broth or vegetable broth activates the digestive organs. After consuming it, the stomach warms up and digestive juice is produced faster.
2. The first dishes are quickly and easily absorbed into the walls of the stomach.
3. Soup helps maintain water-salt balance.
4. During cold weather, soups contribute to the accumulation of thermal energy.
5. During the preparation of a liquid dish, a large amount of nutrients that the body needs is retained.

Due to the fact that soups are easily digestible and contain many nutrients, they are recommended to be included in the diet of children, the sick, the elderly, and those losing weight.

Attention! If the acidity of gastric juice is increased, you should not constantly consume only warm soups during a diet lunch, as there is a risk of gastritis. After the first, you need to eat the second, the splitting of which will take all the juice.

You need to carefully choose meat, poultry or fish for preparing soup, since during boiling, heavy metals, carcinogens or even antibiotics get into the broth. These chemical compounds are poorly absorbed by the body and disrupt the functioning of the digestive organs and liver. This applies to vegetables and mushrooms, which may contain nitrates and toxins.

Soup for a diet lunch is prepared without frying. Otherwise, you will get a dish with cholesterol and carcinogens that does not meet the requirements of the PP.

If desired, instead of soup, you can eat fish or meat, as well as vegetables. The main thing is to eat often and in a balanced manner.

What can you eat while on a diet?

As mentioned, proper nutrition and diet are different concepts. In the first case, we are talking about dietary diversity, the correct diet and dosage of food, and in the second, strict restrictions are assumed. A dietary lunch should consist of the following products:

• cereals, whole grain products;
• products of animal origin, for example, meat, eggs, dairy products;
• vegetables, fruits, berries;
• nuts, seeds, vegetable oils.

A diet lunch should contain slow carbohydrates, which take a long time to digest and provide energy. For this purpose, use rice, buckwheat porridge, pasta (class A), boiled or baked potatoes, and lentils as a side dish. These products contain a lot of coarse dietary fiber, which cleanses the digestive tract of toxins and waste.

It is important to remember about protein foods during a diet lunch. You can cook lean meat (beef, veal), fish, poultry (chicken, rabbit, turkey). Vegetarians can eat eggs, cottage cheese, legumes, and broccoli instead of eggs. If you don’t have time to prepare a full diet lunch, you can take cottage cheese with dried fruits/nuts or a vegetable salad with chicken breast to work. It's simple, satisfying and healthy.

The optimal weight of protein food is approximately 150 g. It should be remembered that the weight of meat or fish should be the same as the side dish, but not less.

Diet lunch should include a minimum amount of vegetable fats. Their sources are fish (fatty varieties), eggs, nuts, vegetable oils, seeds. Avocado contains a lot of fat.

Interesting! Vitamins and minerals are found in vegetables, fruits, and berries. You can make a salad from the former, boil them, bake them, or cook them in a slow cooker. Fresh fruit (like green apple or citrus) makes a great dessert.

A diet lunch menu can be created based on a specific diet:

1. According to the Dukan system, you can eat baked meat or fish, seafood, and vegetable salad.
2. “Minus 60” – boiled poultry (without skin) or fish and porridge on water, soup without potatoes or even sushi.
3. On the low-carb Atkins diet, you can eat chicken fillet baked with cheese and mushrooms, as well as vegetable salad.
4. On a low-carbohydrate diet, lunch can consist of a salmon or trout steak baked with paprika, as well as a salad of tomatoes, cucumbers, herbs, seasoned with sour cream.
5. According to the Kremlin diet - squid salad with olives, baked pike perch with mushrooms, etc.

There are many menu options, as well as food systems.

How to eat lunch with proper nutrition

When planning your lunch options while eating healthy, don't forget to consider that this daily meal should contain a balanced amount of calories, protein, fat and carbohydrates (KBZHU).

Let's look at this in more detail:

• Carbohydrates.

Carbohydrates are simple and complex. For lunch, you should eat exclusively complex carbohydrates, since they are the ones that are absorbed better by the body and fill you up longer. This is, as a rule, a varied side dish: buckwheat, rice, lentils, spelt, durum wheat pasta, boiled or baked potatoes (in no case fried). A big plus in these products is fiber, which has a beneficial effect on intestinal motility and removes toxins.

• Squirrels.

Lunch should definitely include protein. It is found in lean meats, fish and poultry. A good option is chicken or turkey fillet. If you do not eat meat, then you can replace it with dairy products, for example, boiled chicken eggs or cottage cheese with dried fruits or nuts, which is even healthier.

The protein norm for lunch is about 150 g. The side dish should be proportional to the amount of meat. Consider this when choosing a lunch option while eating healthy while losing weight for a week.

What foods are best not to eat?

With proper nutrition, there are not many prohibitions; those losing weight can even consume salt, however, it is advisable to reduce its amount or replace it with ground seaweed. The main thing is to observe moderation, because if consumed in excess, even the most healthy product will cause harm.

Nutritionists advise avoiding or limiting the amount of these foods:

1. Potatoes contain a lot of starch, so you need to eat them in minimal quantities.
2. Legumes can cause flatulence. Monitor your reaction during consumption.
3. Fatty meat (pork, lamb, white duck, goose, etc.).
4. Fried foods should be excluded from the menu.
5. Butter, yeast baked goods, confectionery with cream and a large amount of chemicals (cakes, ice cream, candies, etc.) are prohibited.
6. Diet lunch may contain animal fats, but in minimal quantities.
7. It is better to exclude cream, milk, and fermented milk products with high fat content from the diet.
8. Store-bought sauces are prohibited when losing weight.

In addition, a dietary lunch should not contain smoked products, sausages, snacks, semi-finished products, or alcohol.

Top 10 delicious, cheap and low-calorie dishes for those who are losing weight

Simple dietary lunch options can bring benefits and taste pleasure, this is proven by the following recipes:

1. Turkey cutlets. Soak 3 slices of bread (without crust) in ½ cup of milk. Grind 450 g of turkey meat in a meat grinder, mix with bread, add a little onion and spices. Form cutlets and cook in a double boiler. In the same way, you can prepare cutlets from chicken or other lean meat.
2. Fish with vegetables in pots. Cut the fillet into pieces, put it in a pot, cover it with several layers of vegetables, for example, potatoes, cauliflower, carrots, zucchini, a little onion. Sprinkle each ball with seasoning, fill with kefir so that it does not reach the edge by 1.5 cm. Place in the oven for 60 minutes at 180°C.
3. Cheese soup. Chop and simmer your favorite vegetables under the lid in water. Grate the processed cheese (low fat content), pour the vegetable broth over it, heat it until it dissolves. Then pour the thick liquid over the vegetables, add salt and spices if necessary. Simmer for another 1-2 minutes. This dish is prepared without meat.
4. Cabbage casserole. Disassemble cauliflower into inflorescences, boil 200 g in salted boiling water. Separately, beat 2 egg whites, 2 tbsp. l. semolina and seasoning. Transfer the finished cabbage to a greased baking dish, pour in the egg white mixture, and bake at 180°C. The appetizer will be ready in 20 minutes; you can sprinkle it with chopped herbs.
5. Salads for work. Grind and mix the following ingredients of your choice:

• boiled chicken breast, lettuce, grapes, nuts;
• boiled beets, shrimp, cucumbers, carrots;
• boiled meat, egg whites, lettuce, cucumbers, tomatoes, hard cheese;
• boiled lentils or canned peas, cottage cheese, cucumber, tomato;
• tuna (boiled or canned), boiled green beans, egg whites, red paprika.

To season the base, use your choice of soy sauce, olive oil with lemon sauce, yogurt or sour cream (low fat). It is recommended to season the dish before eating:

1. Mix 200 g of cottage cheese, an egg, 20 g of raisins, chopped dried apricots or other dried fruits. Form into flat cakes, roll them in flour, lightly fry in a frying pan with butter, then bake at 180°C for 12 minutes.
2. Grind 500 g cabbage, 4 carrots, 1 celery root, 2 paprika, onion, 5 tomatoes, 500 g green beans. Pour all the ingredients into 1.5 liters of tomato juice, place on the stove, and after boiling, cook over medium heat for 20 minutes, covering with a lid.
3. Cut 3 medium pears in half, remove the core, place 50 g of cranberries in the cavities, pour honey or sprinkle vanilla on each half. Bake at 180°C for about half an hour.
4. Cut out the core of a whole apple, stuff it with cottage cheese, pour honey, sprinkle with cinnamon. If desired, you can add some raisins or other dried fruits. Bake at 180°C for about 30 minutes.
5. Chop your favorite fruits, such as strawberries, banana, apple, pear, mango, and place them on a baking sheet lined with parchment paper. Separately mix 200 g of cottage cheese, 2 tbsp. l. oatmeal, 2 tbsp. l. milk, egg, leave for 20 minutes so that the flakes swell. Pour over the fruit and place in the oven for half an hour at 180°C.

Thanks to the recipes described above, your diet lunch can be varied.

Recipes

Salads

• Brush

Promotes weight loss thanks to its cleansing properties. Mix cabbage in equal quantities (it needs to be chopped and mashed to release as much juice as possible), fresh carrots and beets (they are grated on a regular grater). Neither salting nor seasoning is recommended. But if your diet is not strict, you can sprinkle lemon juice for taste.

• Protein

Recommended for weight loss against the backdrop of intense sports to form a sculpted and slender figure. Boil chicken fillet (200 g) without salt and skin. After cooling, cut into strips along the grain. Fresh cucumbers (100 g), peeled, either grate them or put them on sticks. Grind 150 g of thoroughly washed prunes. Cut a small onion into half rings, 3 boiled egg whites into cubes. Boil 100 g of whole champignons. 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 tuna salad

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

Lightly mash 100 g of boiled beans to make a kind of puree. Chop half an onion. Mix and add a second layer. Press down and sprinkle with black pepper.

Mash 100 g of canned tuna as well as beans. Add just a little low-fat sour cream. Mix. Place the top layer of lettuce.

The highlight is the original dressing. To prepare it, mix mustard, apple cider vinegar and olive oil (30 g each). Whisk the mixture and pour it over the salad.

Soups

• Bonn

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

More recipes + recommendations...

• Onion

Place 250 g of onions into half rings, and 150 g of cabbage and bell pepper into strips. Grate 100 g carrots. Roughly chop 50 g of celery (stems). Blanch 200 g of tomatoes and puree them in a blender. All vegetables are poured into 3 liters of chilled boiling water and after boiling, cook over low heat for no more than 10 minutes. 3 minutes before the end of cooking, add spices to taste. Before serving, garnish with chopped parsley.

More recipes + recommendations...

• Celery

Shred 300 g of cabbage. Squeeze with your hands to form juice. Set aside to saturate for 15 minutes. Roughly chop the same amount of celery (stems), 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. Before serving, garnish with green celery.

More recipes + recommendations...

Second courses

• Stewed peppers

Cut 3 bell peppers in half (it’s better to take different colors), peel them. Blanch 200 g of cherry tomatoes and, without cutting them, place them in the pepper halves. Seasonings (to taste) and chopped basil also go there. Grease a baking sheet with oil and place 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

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

• Hake in a slow cooker

Clean the hake (3 fish), cut into portions, add salt, sprinkle with black pepper, sprinkle with lemon juice. First place 2 onions cut into rings into the multicooker bowl, then 2 grated carrots. Place fish on them. Top with 2 more grated carrots. Add 30 ml olive oil. Fill half the bowl with water. Close. Start the “Fish” mode for 10 minutes.

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

We recommend: “The right breakfast for weight loss.”

Lunch menu options for the week

At first, you can use the following diabetic lunch options for every day:

1. Monday:

• 200 ml “Ural cabbage soup”. Boil 90 g of pearl barley in boiling water for 25 minutes, then drain the water. Add chopped carrots, onions, 500 g of cabbage to the cereal, pour boiling water over it, add salt and spices. Cook for 20 minutes. Serve with herbs and a little garlic;
• 100 g turkey cutlets, 2 slices bran bread;
• 100 g of salad of cheese, tomatoes, cucumbers, olives, herbs, seasoned with olive oil, lemon juice.

1. Tuesday:

• 200 ml chicken broth, 100 g boiled meat, 2 rye toasts;
• 100 g of cucumber salad, tomato, wigs, seasoned with vegetable oil and lemon juice.

1. Wednesday:

• 200 ml of tomato soup with celery, about 30 g of rye bread;
• 100 g boiled poultry (without skin);
• 100 g of white cabbage, cucumber, corn salad, seasoned with natural yoghurt or vegetable oil.

1. Thursday:

• 200 g steamed tilapia. Mix 2 tbsp. l. soy sauce with spices, dip the fillet in the liquid. Cook in slow cooker for 20 minutes;
• 100 g of beetroot, shrimp, cucumber, carrot salad with vegetable oil or yogurt.

1. Friday:

• 200 g fish with vegetables in pots, 2 rye toasts;
• 150 g stewed eggplant/zucchini or fresh cucumbers.

1. Saturday:

• 200 g cabbage casserole;
• steamed chicken cutlets – 2 pcs.;
• You can eat a couple of whole grain toasts.

1. Sunday:

• 200 rice and lentil meatballs. Separately, boil 200 g of rice and lentils. Mix the cooled ingredients, add 2 tbsp. l. flour, grind in a blender. Fry in a non-stick frying pan (with a minimum amount of oil) until golden brown;
• 150 g avocado salad with dressing. Grind 40 g red cabbage, 80 g tomato, 80 g tomatoes. Mix 50 g of avocado pulp in a blender bowl with 2 tbsp. l. lemon juice and 20 g pumpkin seed kernels. Pour this mixture over the vegetables and stir.

It is recommended to constantly change dishes so that the diet is varied, then losing weight will be much easier and more enjoyable.

Menu options

There are many recipes based on different products, thanks to which you can prepare a complete nutritious lunch without harming your figure. These can be either simple dishes (for example, rice, boiled breast, vegetable salad) or complex (spinach and corn soup with rice noodles). Lunch for those losing weight should consist of a balanced amount of proteins, fats and carbohydrates.

Useful

All fans of healthy eating will find several healthy recipes for weight loss. How to prepare a healthy lunch for weight loss? It’s very simple: select the required ingredients and follow all the steps in the recipe. Let's take as a basis the method of preparing salad with chicken breasts.

Ingredients:

• chicken breast – 0.5 kg;
• lemon – 0.5 pcs.;
• cabbage leaves – 2 pcs.;
• pine nuts – 80-100 g;
• garlic - a pair of cloves;
• basil – 100 g;
• spices, salt - to taste.

Cooking method:

1. Prepare salad dressing (pesto) - basil, lemon juice and zest, spices, garlic, mix in a blender.
2. Fry the nuts in a frying pan for a few minutes.
3. Add half the pine nuts to the pesto and set aside the other half for decoration.
4. Rinse the chicken fillet with water, dry, sprinkle with spices, salt, place on foil and place in a preheated oven (200 degrees) for half an hour.
5. Cut the finished meat into cubes, mix with dressing and nuts.
6. Place the salad on washed cabbage leaves and serve lunch.

Protein

Your daily meal should include foods high in protein. In this case, fish is perfect for lunch. If you are tired of standard dishes in the form of fillets or cutlets, prepare incredibly tasty curd rolls with tuna. The end result is a nutritious protein lunch for weight loss. This very easy-to-prepare dish is suitable for a daytime meal for any diet or diet.

Ingredients:

• tuna – 200 g;
• cucumber – 2 pcs.;
• cottage cheese (low-fat) or cream cheese – 100 g;
• nori (sheet) – 1 pc.;

Cooking method:

1. Wash the cucumber, peel and cut into strips.
2. Divide the nori sheet into 2 equal parts.
3. Spread the inside of the nori with cottage cheese or cheese so that one cm remains on one edge.
4. Remove the tuna from the can, mash it with your hands or a fork, and place it in one horizontal strip along the middle.
5. Place a few cucumber straws on top.
6. Place the nori on a bamboo mat (if you have one) and use it to wrap the roll tightly.
7. Cut each roll into 7-8 servings - cooking lunch for weight loss is complete!

Low calorie

Another dietary product is turkey, which is perfect as a main daily dish. The best solution would be to cook the bird in a slow cooker, which is increasingly appearing in the kitchens of many housewives. The result is a delicious, low-calorie lunch for weight loss, which you can take with you to work and not torment your body with fast food.

Ingredients:

• turkey (preferably fillet) – 250 g;
• carrots, onions - 1 pc.;
• champignons – 40 g;
• cream – 60 ml;
• spices/salt - to taste;
• vegetable oil – 1-2 tbsp. l.

Cooking method:

1. Rinse the turkey meat, divide into small pieces, and dry.
2. Pour oil (vegetable) into the bottom of the multicooker bowl and place the meat.
3. Finely chop the champignons, chop the onion, grate the carrots on a coarse grater.
4. Mix everything in a bowl, add salt/pepper, and close the multicooker lid.
5. Set the timer for 15 minutes, select the “Frying” or “Baking” mode.
6. After the time has passed, pour the cream into the container with the meat, stir, set the “Stew” mode, and leave to cook for half an hour.
7. The turkey stew is ready.

Ready

Due to the busy modern rhythm of life, not all women and men who want to lose weight manage to find free time to cook. In this case, you can resort to the help of services that provide a choice of ready-made meals. There are more and more such services every day; you just need to open a website or dial a number and within an hour delicious food will arrive directly to your office. However, there is one drawback - the cost of lunches including delivery can be quite high. Several options for what you can order:

1. No. 1 – vegetable cream soup, chicken with beans, dried fruit compote.
2. No. 2 – chum salmon fillet with rice, cucumber, green tea.
3. No. 3 – buckwheat with meatballs (chicken-turkey), kefir.

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Main conclusions

A proper dietary lunch must meet the following requirements:

1. Contain optimal proportions of proteins, carbohydrates and fats.
2. Consist of natural, high-quality products that are combined.
3. The number of calories should not exceed 450 kcal.
4. Consist of grains, animal foods (eggs, lean meat, milk and milk products, fish), vegetables or fruits, and a small amount of fat.
5. Foods need to be boiled, steamed, stewed, baked or eaten raw.
6. Do not contain too fatty foods, confectionery, smoked products, fast food, etc.

It is recommended to have lunch at the same time, chew food thoroughly, and drink liquid half an hour before lunch, and not during it. It is important to periodically prepare new tasty and healthy dietary dishes, experiment with ingredients, so that losing weight does not become a burden. If you are a supporter of proper nutrition, then share your rules for organizing a dietary lunch, as well as new recipes, in the comments.

Top 5 chicken breast recipes

Chicken pilaf

Ingredients for 1 serving:

• Chicken fillet 150 gr
• Long grain rice 50 g
• Olive oil 1 teaspoon
• Onion 50 gr
• Carrots 100 gr
• Salt, spices

Boil rice in a saucepan with water. At this time, heat the frying pan. Pour one teaspoon of olive oil onto it. Grate the carrots on a fine grater, chop the onion. Fry vegetables in a frying pan. Cut the chicken fillet into cubes. Place in a frying pan. Simmer under the lid until done. Place boiled rice in a frying pan and stir. You can add pomegranate kernels to taste.

Kbju for 1 serving: 450/39/7/55

Chopped chicken cutlets with garnish

Ingredients for 1 serving:

• Chicken fillet 150 gr
• 1 medium egg
• Rice flour 10 gr

For garnish:

• Bulgur 50 gr

Take the chicken fillet and cut it as finely as possible with a sharp knife. Place the fillet in a bowl. Add one egg there and mix. Then add flour, salt and spices. Mix everything well again. Heat the frying pan. Spread the minced meat with a tablespoon and fry on both sides like regular pancakes. Boil bulgur for garnish.

Kbju for 1 serving: 437/47/7/42

Homemade pp shawarma

Ingredients for 1 serving:

• Yeast-free lavash 80 gr
• Chicken fillet 150 gr
• Tomato 100 gr
• Cucumbers 100 gr
• Beijing cabbage 100 gr
• Sour cream 10% fat 50 g

Fry the chicken fillet in a frying pan without oil. Place on a plate and let cool slightly. Finely chop tomatoes, cucumbers and Chinese cabbage. Cut the chicken fillet into cubes and add to the vegetables. Add sour cream, mix everything well, add salt and pepper. Unwrap the pita bread. Place the filling and carefully smooth over the entire surface. Roll up the roll.

Kbju for 1 serving: 449/45/7/51

Chicken broccoli casserole

Ingredients for 1 serving:

• Chicken fillet 100 gr
• Broccoli 300 gr
• Egg 1 medium
• Cheese 30 gr
• Cream 50 gr

Cut the chicken fillet into cubes. Break the broccoli into small pieces. Place the fillet and broccoli in a baking dish. Now we prepare the filling. Take the egg and cream and mix well. Add grated cheese and mix again. Add salt and spices. Pour the resulting mixture over the chicken fillet and broccoli. Place in the oven for about 40 minutes.

Kbju for 1 serving: 438/46/19/22

Jellied chicken pie

Ingredients for 1 serving:

• Chicken fillet 100 gr
• Tomatoes 100 gr
• Onion 30 gr
• Greenery

For the test:

• Egg 1 pc.
• Milk 100 ml
• Rice flour 50 gr

Beat the egg with milk. Add salt and flour, mix. Cut the breast into cubes. Chop the tomatoes and onions too and mix with the breast. Pour half the batter into the bottom of the baking dish. Place the filling on top. Fill the remaining filling with the remaining dough. Bake in the oven for 35-45 minutes.

Kbju for 1 serving: 434/36/9/51

note

Did you like the recipes, but think that counting calories is long and tedious? Especially for you, nutritionist and blogger Elena Smirnova @lena_manilovka has compiled a diet for 4 weeks. All you need to do is go to the store with a grocery list ready and weigh each ingredient on a kitchen scale. You no longer have to plan the menu yourself and worry about what to cook.

The plan includes only simple and tasty dishes from available products. Follow the link and enter your parameters. The calculator will automatically calculate the required calorie content for you and offer a ready-made menu. The first 100 customers will receive a 55% discount.