Diet lunch for weight loss with proper nutrition: what you can eat on a diet, cheap and healthy recipes for delicious and low-calorie dishes in a hurry

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:

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.
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.
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.
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.
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.
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.
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.
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.
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.
Try to eat at the same hours - from 12 to 15 hours. During this period, foods are easiest to digest and assimilate.
The calorie content of a diet lunch should be within 450 kcal.
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

How should you eat to lose weight?

To “start” the process of losing weight, you should limit yourself to high-calorie recipes and devote your time to proper nutrition. But you shouldn’t get carried away with this, since refusing large amounts of food is no different from regular fasting. And frequent hunger strikes not only relieve a person of excess weight, but also significantly deplete the body.

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To lose weight without harming your health, you need to properly distribute food throughout the day. The correct breakfast, lunch and dinner for weight loss depends on the correct ratio of proteins, fats and carbohydrates in food. Calculate the required number of calories per day based on the fact that you are aiming for the number on the scale. Moreover, there are different calculations for men and women:

For men: 66 + (13.7 x body weight*, kg) + (5 x height, cm) - (6.8 x age in years)

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For women : 655 + (9.6 x body weight*, kg) + (1.8 x height, cm) - (4.7 x age in years)

To correctly calculate your daily calorie needs, you must also take into account the rhythm of your life. To lose weight, you need to multiply the result by:

with a sedentary lifestyle - by 1.2;
with average activity (exercises up to 3 times a week) – by 1.375;
at high activity (up to 3-5 times) – by 1.55;
at high loads up to 7 times a week – by 1.725.

For the greatest weight loss effect, for breakfast, lunch and dinner it is necessary to gradually reduce the amount of calories consumed, from 15 to 25 percent.

After calculating the daily calorie needs, they must be properly distributed for breakfast, lunch, dinner and snacks:

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Breakfast should be the most satisfying and high-calorie - 30% of the daily value;
Lunch helps maintain energy for the whole day, in the form of 40% of the daily calorie intake;
Dinner is the easiest, most quickly digestible meal of the day. Its calorie content should not exceed 10% of the daily value;
Snacks contain 20% of your daily calorie intake. Their quantity should be 3-5 times a day.

Proper breakfast

Proper nutrition for breakfast for weight loss is necessary to properly start metabolism and obtain energy for the whole day. Each breakfast should be observed between 7 and 9 am.

If you often skip breakfast, the human body will “break” into snacks, in the form of prohibited foods:

chocolate;
buns;
fatty sausage;
fresh bread made from premium flour;
fast food.

Let's look at what proper nutrition should be like for breakfast:

boiled eggs;
bran;
steamed omelette;
vegetables - cucumbers, tomatoes, zucchini, carrots, cabbage, broccoli, bell peppers;
fruits - citrus fruits, apples, pears, plums, apricots, peaches, strawberries;
dried fruits - raisins, figs, prunes and dried apricots;
porridge made from oatmeal, buckwheat and rice;
light soups from the above cereals;
low-fat cottage cheese.

Also, morning is the ideal time for sweets, since all the calories acquired at this time are wasted during the day. If you want to treat yourself to low-fat fruit yogurt, honey, sweet cottage cheese, marshmallows or marmalade for breakfast or lunch, do not deny yourself anything.

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What's for lunch?

Proper nutrition for lunch for weight loss should contain exclusively proteins:

eggs;
milk;
cottage cheese;
chicken meat;
kefir;
beans;
mushrooms.

And carbohydrates:

porridge - pearl barley, barley, buckwheat;
pasta;
Rye bread;
bran;
broccoli, cauliflower and white cabbage;
fruits - apples, plums, pears, apricots, peaches;
vegetables - tomatoes, cucumbers, lettuce, celery, radishes.

For proper nutrition, the following weight loss meal options :

low-fat soups made from chicken or turkey meat;
porridge cooked in water;
stewed zucchini, tomatoes, peppers;
bran.

With proper nutrition, carbonated sweet drinks and foods containing alcohol are strictly prohibited .

To lose weight, you should not completely limit yourself to fatty foods, as this causes a loss of strength, as a result of which the body is depleted, especially if you play sports.

Diet dinner

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Now let's look at proper nutrition for dinner for weight loss:

low-fat cottage cheese, cheesecakes, cottage cheese casseroles;
milk jelly;
buckwheat and rice kashm;
yogurt with fruit and cinnamon;
baked apples.

A diet dinner for weight loss should be your last meal; no snacks after it are allowed. Food should be low-calorie and contain proteins - omelettes, milk, cottage cheese, kefir. Also, when losing weight, unsweetened fruits and berries are allowed in moderate quantities - apples, pears, raspberries, currants. Smoothies are a great alternative for a light dinner for weight loss.

Before eating, for weight loss it is recommended to drink a cup of tea. This drink helps saturate the body, as a result of which you will eat less at dinner and thus speed up the weight loss process.

For weight loss, you should exclude mushroom and meat dishes from your dinner diet, as they cause headaches. Replace the above with proper nutrition:

stewed zucchini, carrots, tomatoes, peppers;
kefir, milk, fermented baked milk;
trout, salmon and perch dishes.

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:

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.
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.
Rare meals are a signal to the body of hunger. As a result, it begins to actively accumulate fat cells.
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:

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.
The first dishes are quickly and easily absorbed into the walls of the stomach.
Soup helps maintain water-salt balance.
During cold weather, soups contribute to the accumulation of thermal energy.
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.

Recipes for a proper lunch

Let's look at the most delicious and quick PP recipes for losing weight to diversify your menu.

Fresh white cabbage salad

Components:

cabbage - 1/10 head;
carrots and onions - 1/2 small size;
sea salt - 1 tsp. without slide;
vinegar 9% - 5 ml;
dill - 1 tbsp. l;
olive oil - 1 large spoon.

Against the backdrop of the craze for fast food, semi-finished products, and an abundance of industrially produced sweets, PP helps to return to the basics of the diet laid down at the genetic level.

Step by step recipe:

Chop the cabbage and place in a deep plate.
Mash with your fingers, add salt, stir, close for 15 minutes to soak.
Wash, peel and chop the vegetables.
Pour into the cabbage, add oil and vinegar, finely chopped dill.

It is better to eat the prepared food after half an hour so that the salad releases its juices. Mix all ingredients properly before consumption.

Tender soup with vegetables

You will need:

carrots, cucumber, pepper - 1 pc.;
potatoes - 1-2 pcs.;
onion - 1 pc.;
white cabbage - 1/8 of a medium head of cabbage;
tomatoes - 2-4 pcs.;
vegetable oil - 45 ml;
butter - on the tip of a knife;
a bunch of greenery.

How to cook:

Wash all vegetables, peel and chop finely.
Pour sunflower oil into a saucepan and place a piece of butter on the bottom.
Layer the vegetables.
Cover the pan with a lid and simmer over low heat for 30-40 minutes.
Shake the container periodically, add water at the end of cooking, add salt and wait until it boils.

This dish can also be done on a weight loss diet, but not every day, because... Potatoes are high in calories.

A person requires a certain amount of proteins, fats and carbohydrates per day with the caloric content determined by the energy expenditure of each individual organism.

Roast in a pot

Ingredients:

chicken breast without skin - 150 g;
medium potatoes - 3-5 pcs. (this vegetable is not used in the diet menu for weight loss);
red sweet pepper and tomatoes - 1/2 medium fruit each;
carrots - 1/2 of a small root vegetable;
champignons - 150 g;
garlic - 2 cloves;
sunflower oil - 10 ml;
tomato paste - 5 ml;
water - 80-100 ml;
salt.

How to cook a roast:

Wash, peel and chop all vegetables except potatoes.
Chop the chicken into cubes.
Simmer all the listed ingredients for 3-4 minutes.
Add the paste and leave for another 2 minutes.
Distribute evenly among the pots.
Peel the potatoes and cut into medium cubes.
Place in pots and add salt.
Pour in a small amount of water.

The dish is prepared in the oven, heated to 180 degrees. Approximate time - 1-1.5 hours.

If you follow the principles of PP, the system of proper nutrition, excess weight does not accumulate.

Omelette

Components:

eggs - 3 pcs.;
tomato - 1/2 of a large fruit;
onion - 1 pc. small size;
pepper - 1/2 of a medium fruit;
olive oil - 1 tbsp. l.;
parsley.

Recipe:

Wash the eggs and separate the yolk from the white.
Beat the white part in a blender.
Add 1 yolk.
Beat again.
Wash, peel and finely chop the vegetables.
Grease a frying pan with oil and simmer tomatoes, peppers and onions.
Pour in the egg mixture and add salt.
Cover with a lid and keep for 5 minutes.

Before serving the dish, sprinkle with herbs.

Curd and fruit dessert

Required Products:

low-fat cottage cheese - 160 g;
honey - 1.5 tbsp. l.;
Victoria - 100 g.

How to cook:

Sort through the strawberries, remove the stems, and discard the rotten berries.
Wash under the tap.
Cut into 4 parts.
Grate the cottage cheese through a sieve, add beekeeping products, mix.
Place a layer of berries in a glass bowl, then the curd mass, then strawberries again.

Victoria can be replaced with any fruit. Or try other recipes for the curd diet, Maggi, for example.

A balanced diet not only prevents you from gaining excess weight, but is also the key to good health, good sleep and mood. To make sure of this, you need to try to eat healthy food for at least a week, the result will be noticeable immediately.

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:

According to the Dukan system, you can eat baked meat or fish, seafood, and vegetable salad.
“Minus 60” – boiled poultry (without skin) or fish and porridge on water, soup without potatoes or even sushi.
On the low-carb Atkins diet, you can eat chicken fillet baked with cheese and mushrooms, as well as vegetable salad.
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.
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.

What to remember

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

That's all for today. See you again in new articles on the blog.

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:

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

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.
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.
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.
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.
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:

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.
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.
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.
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.
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.

Omelette with shrimp

As you know, seafood, along with chicken, is an ideal option for a nutritionally healthy and tasty lunch for weight loss.

We will need:

egg - 1 pc.;
egg white - 2 pcs.;
milk (1-1.5% fat) - 2 tbsp. l.;
peeled shrimp - 10-15 pcs.;
olive oil - ½ tsp;
greens - to taste.

Cooking steps:

Fry shrimp and greens in olive oil in a frying pan for 2-3 minutes.
Beat the eggs with milk and pour this mixture over the shrimp and herbs.
Fry until done, covering the pan with a lid.
When serving, sprinkle with herbs to taste.

Lunch menu options for the week

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

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.

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.

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.

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.

Friday:

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

Saturday:

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

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:

Prepare salad dressing (pesto) - basil, lemon juice and zest, spices, garlic, mix in a blender.
Fry the nuts in a frying pan for a few minutes.
Add half the pine nuts to the pesto and set aside the other half for decoration.
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.
Cut the finished meat into cubes, mix with dressing and nuts.
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:

Wash the cucumber, peel and cut into strips.
Divide the nori sheet into 2 equal parts.
Spread the inside of the nori with cottage cheese or cheese so that one cm remains on one edge.
Remove the tuna from the can, mash it with your hands or a fork, and place it in one horizontal strip along the middle.
Place a few cucumber straws on top.
Place the nori on a bamboo mat (if you have one) and use it to wrap the roll tightly.
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:

Rinse the turkey meat, divide into small pieces, and dry.
Pour oil (vegetable) into the bottom of the multicooker bowl and place the meat.
Finely chop the champignons, chop the onion, grate the carrots on a coarse grater.
Mix everything in a bowl, add salt/pepper, and close the multicooker lid.
Set the timer for 15 minutes, select the “Frying” or “Baking” mode.
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.
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:

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

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Main conclusions

A proper dietary lunch must meet the following requirements:

Contain optimal proportions of proteins, carbohydrates and fats.
Consist of natural, high-quality products that are combined.
The number of calories should not exceed 450 kcal.
Consist of grains, animal foods (eggs, lean meat, milk and milk products, fish), vegetables or fruits, and a small amount of fat.
Foods need to be boiled, steamed, stewed, baked or eaten raw.
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.

Daily Meal Menu

First, some advice for those who strive to eat healthy, but do not have the opportunity to organize a full-fledged table during the working day. Will help in this case

Snacks instead of lunch

The options are:

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

Simple, quick snacks throughout the day can be learned from this video - to prepare several dishes at once you will need only a few ingredients - cottage cheese, bread, cherries and strawberries.

During a work break

Examples of quick lunches from the series of healthy nutrition at work using a microwave or kettle:

Buckwheat or oatmeal porridge

Traditional and probably one of the simplest lunches. And it cooks quickly.

Pour boiling water over the flakes and leave to steep for 15-20 minutes.

Jacket potatoes

A very vitamin product with high energy value. Pierce the skin to prevent the potatoes from exploding during baking and place in the microwave.

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

Functional nutrition

These are powder cocktails, which are very simple to prepare - before drinking, you need to mix them in a shaker with skim milk.

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

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

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

This is just a small part of the examples. Does anyone have their own mini-lunches that can be eaten at work without harming your figure? Welcome to the comments!

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