PP recipes for lunch - 12 dishes for every day with calorie content and BJU

For those who want to keep themselves in healthy shape, it is better to eat mostly protein foods with the addition of a small amount of complex carbohydrates. Don't forget about fiber - it can be fresh, baked vegetables, as well as herbs. For fat, you can add one teaspoon of vegetable oil to the dish.

Lunch may consist of poultry, fish, seafood or meat. Unpolished rice, buckwheat, legumes, and durum wheat pasta are very suitable as a side dish. Soup will not bring much benefit and will not fill you up, since the first courses contain a lot of water, but it can also be included in your diet, but without making the dressing too oily. Puree soup will be more useful. We cook food mainly by steaming, stewing, boiling, baking everything with a minimal amount of vegetable oil or without it.

Today I have prepared a selection of recipes that are perfect for lunch if you are eating right or losing weight. All dishes are very tasty, interesting, budget-friendly, and you can safely eat them without harming your figure.

Hake baked in foil with vegetables

An interesting option for a healthy hake lunch. The meat of this fish contains a lot of protein and vitamins, so it is often recommended by nutritionists, and baked with vegetables, it is doubly healthy. The dish turns out tender and juicy, since the foil does not allow the fish and vegetables to dry out, and Provencal herbs add a refined, unique aroma.

KBJU per 100 g: 52/6/2/3.

Ingredients:

• Hake – 600 g.
• Zucchini – 800 g.
• Carrots – 150 g.
• Bell pepper.
• Tomatoes – 2 pcs.
• A small bunch of parsley.
• Vegetable oil – 2 tbsp. l.
• Salt, Provençal herbs.

Preparation:

1. We clean the hake, wash it, cut it along the ridge, and remove the bones. After this, add salt to the fish fillet on both sides. Sprinkle with some Provençal herbs. Cover with cling film and set aside.
2. Cut the peeled carrots into thin slices. Cut the tomatoes into small pieces, bell peppers into strips. Chop the peeled zucchini quite coarsely. Chop the parsley.
3. We put the saucepan on the fire, pour in half a glass of water, put the carrots in it. Close the lid and simmer over medium heat for 3-4 minutes. Next, add zucchini and sweet pepper to the carrots. Keep on the fire until the zucchini is half cooked. If necessary, add a little water. After about 10 minutes, add the tomatoes and keep for a couple more minutes.
4. Once ready, drain off excess liquid. Salt, add parsley, mix.
5. Grease a sheet of foil with vegetable oil. Place half of the vegetables and lightly sprinkle with olive oil and lemon juice. Place the fish on top of the vegetables, skin side up. We fasten the edges of the foil. We do the same with the remaining fish.
6. Place everything on a baking sheet. Bake in an oven preheated to 180 degrees for 15 minutes. After this time, open the foil and cook for another 10 minutes.

Recipes for proper nutrition for losing weight

Proper nutrition does not suggest eating boiled broccoli and lettuce every day. Healthy lunches can be tasty, filling, and interesting. There are many recipes that will please the taste buds of those who are losing weight, charge them with energy and will not spoil their figure.

Chicken soufflé with boiled green beans

The most delicate poultry soufflé can be served with various side dishes. It is allowed to replace boiled beans with a mix of any fresh vegetables.

Ingredients:

• poultry fillet without skin – 270-300 g;
• raw egg – 1 pc.;
• frozen green beans – 370-400 g;
• peeled rye flour – 7 g;
• drain oil – 5 g;
• salt and water.

Preparation:

1. Boil the egg until the yolk is firm, and the poultry until tender. Directly tear the chicken into large fibers with clean hands. Transfer them to the blender bowl.
2. Add cubes of boiled peeled egg.
3. Add salt to taste, add other ingredients - soft butter, water - about ½ tbsp.
4. Beat all ingredients together until as smooth as possible.
5. Distribute the resulting mass into silicone muffin tins. You can pack the mixture tightly and up to the very top of the containers.
6. Bake the treat in a preheated oven for 22-25 minutes. Temperature – 210-220°.
7. Carefully remove the finished soufflé from the mold and turn the wide part down.
8. Boil salted water in a saucepan and pour the beans into it without defrosting them first. Cook for 7-9 minutes. until soft.
9. Rinse the beans in ice water to preserve their delicious, vibrant green color.

Serve the poultry soufflé with a side dish of beans. If desired, you can top the treat with a light sauce made from unsweetened natural yogurt and spices.

Pumpkin cream soup

A PP lunch (recipes for those losing weight can be found below) can also consist of a hearty soup. It is especially tasty from ripe sweetish pumpkin and its dried seeds.

Ingredients:

• pumpkin pulp – 230-250 g;
• carrots and potatoes – 80 g each;
• onion – 40-50 g;
• celery (leaves) and pumpkin seeds – 15-20 g each;
• nut milk – 130-150 ml;
• hops, nutmeg and salt - 2-3 g each.

Preparation:

1. Cut the peeled pumpkin pulp into large cubes.
2. Chop the peeled carrots and onions into smaller pieces.
3. Chop the potatoes into arbitrary pieces - cubes or bars.
4. Place all the prepared vegetables in a saucepan with clean salted water. Cook them until soft. If you don’t have time to prepare the soup, you can make the vegetable pieces smaller, then they will soften faster.
5. Wash the celery and chop with a sharp knife. Send the greens to the already soft vegetables.
6. Add salt and all spices. Their composition can be changed to suit your taste, but you should definitely leave the nutmeg. It goes well with pumpkin and makes the dish especially piquant and original.
7. Drain the liquid from the soup into a separate bowl. Don't throw it down the sink, the broth will come in handy later!
8. Blend the remaining grounds with an immersion blender or mash with a masher.
9. Add nut milk. Dilute the soup with broth to the desired consistency. It shouldn't turn out too liquid. Add salt if necessary.
10. Pour the finished dish into plates and be sure to sprinkle each serving with seeds.

To make pumpkin seeds even more useful, you should soak them in clean water for 2.5-3 hours in advance. If you can’t find nut milk on sale, you can replace it with your usual low-fat cream.

Pasta with vegetables and shrimp

It is very important to choose high-quality pasta for such a lunch. If you take cheap, quickly boiling pasta, there will be no benefit to the body from the treat.

Ingredients:

• peeled large shrimp – 130-150 g;
• zucchini – 270-300 g;
• spaghetti – 270-300 g;
• sweet peppers and onions – 80 g each;
• tomatoes crushed with a blender – 60-70 g;
• cheese, garlic, salt, Provençal herbs.

Preparation:

1. Chop the onion very finely. Roughly chop the pepper and zucchini. Place in a frying pan with a minimum amount of oil. Cook until soft.
2. Add the tomato mixture and shrimp. To speed up the process, you can take ready-made ketchup or tomato paste in the same quantity. It is better to choose homemade products rather than store-bought ones.
3. Add grated garlic, salt and herbes de Provence.
4. Simmer the mixture together for 7-8 minutes.
5. Boil the spaghetti until fully cooked.
6. Combine the mixture with vegetables and shrimp and pasta in a frying pan. Mix well.
7. Top the treat with a small amount of cheese shavings. It is best to use Parmesan.

This vegetable and shrimp gravy recipe also tastes delicious if you add canned green peas and/or sweet corn kernels.

Vegetarian risotto

For those who eat meat, this risotto will be an excellent side dish. You can serve it with any boiled or stewed meat.

Ingredients:

• rice, green peas and green beans – 90-100 g each;
• onions, sweet red or yellow peppers, tomatoes – 70-80 g each;
• garlic, salt, Provençal herbs, olive oil.

Preparation:

1. Chop onions, peppers, tomatoes and peppers randomly. Don't make the pieces too large.
2. Cook them until softened in a frying pan with heated olive oil.
3. At the end, add peas and green beans. If they are frozen, allow the products to thaw slightly first. Add small pieces of garlic.
4. Cook the ingredients together for another 7-8 minutes.
5. Pour uncooked rice, but rinsed in advance until clear water, directly into the frying pan on top.
6. Pour salt water or vegetable broth over the ingredients until the liquid completely covers all the ingredients. Add spices immediately.
7. Close the container with a lid and simmer the treat until the cereal is ready. If you need more liquid, you can safely add it right in the process.

This lunch will be deliciously complemented by a plate of assorted fresh vegetables and herbs.

Fish cutlets with grilled vegetables

A PP lunch, the recipes for which suggest using fish for losing weight, is best chosen in the form of low-fat cutlets. They can be prepared according to different recipes, but they turn out to be the most delicious from cod fillets. You can also choose any vegetables for grilling, taking into account your own preferences.

Ingredients:

• boneless cod fillet – 470-500 g;
• rice flakes – 80-100 g;
• onion – 1 head;
• grilled vegetables – 670-700 g;
• soy sauce – 80 ml;
• salt and spice mix for fish.

Preparation:

1. Cut the fillet into small pieces. Also chop the onion. Place both ingredients in a blender bowl. Blend until smooth.
2. Pour freshly boiled water (in small quantities) over rice flakes. Let it brew and swell. Then drain the excess liquid and cool the mass.
3. Mix the prepared products well. Add remaining ingredients from recipe.
4. Form small neat cutlets.
5. Send them to steam or bake in the oven on a special silicone mat without oil.
6. Cut selected vegetables (for example, carrots, zucchini, bell peppers, onions) into large pieces. Pour in soy sauce and mix gently. Leave for 17-20 minutes. Fry all the pieces in a grill pan without oil.

Serve cutlets with vegetable garnish. A deliciously prepared PP lunch may well please not only those losing weight, but also all other family members. Especially if you choose the most interesting original recipes for it.

Chicken cutlets with broccoli, boiled lentils and salad

A healthy, appetizing option for lunch at work, in the office or at home. The cutlets turn out juicy, and this is perhaps the most delicious recipe for PP cutlets. And lentils are high in protein, making them an excellent lunch for your health.

KBJU per 100 g: 145/14/4/14.

Ingredients:

• Chicken fillet – 400 g.
• Broccoli – 200 g.
• Canned corn – 120 g.
• Asparagus – 200 g.
• A glass of lentils.
• Egg.
• Bulb.
• Oatmeal – 1 tbsp. l.
• Fiber – 2 tbsp. l.
• Salt, spices.

Preparation:

1. Wash the lentils, then cook in salted water until tender. Also boil the asparagus for 4-6 minutes after boiling, then drain the water and let cool.
2. Let's prepare the minced meat. Chop onion, chicken fillet, broccoli. We pass everything through a meat grinder. Add fiber, oatmeal, egg, salt, spices to taste to the minced meat and mix thoroughly.
3. Forming cutlets. Grease the frying pan with olive oil. Fry the cutlets over low heat, covered, for 5 minutes on both sides.
4. Let's prepare the simplest PP salad. Add canned corn to the boiled asparagus and add salt to taste. Stir and the salad is ready.
5. We transfer everything into plastic food containers. In the first container - salad, in the second - lentils with cutlets.

Examples of healthy lunches

At least 2-3 hours should pass between second breakfast and lunch. For working people, this type of meal is considered problematic because there is always not enough time for it.

Options for proper lunch at work:

• Muesli with milk. Before purchasing the first ready-made ingredient, it is recommended to study the composition in detail. It is important that the product does not contain sugars, preservatives, flavor enhancers, or additives.
• Vegetable salad (selected according to season).
• Fermented milk drinks.
• Boiled potatoes in their jackets.
• Boiled poultry flesh in pita bread with herbs.

A mandatory lunch dish is soup, meat or steamed fish.

In your free time from work, you can prepare dishes such as:

• chicken broth soup with buckwheat, pearl barley, rice;
• borscht with lean pork (beef), mushroom, bean soup;
• pilaf with pieces of white poultry pulp (chicken, turkey);
• mashed potatoes;
• stewed potatoes with meat;
• fish baked in foil;
• casseroles;
• boiled pasta;
• poultry flesh without skin, grilled;
• beans with fresh tomatoes baked in the oven.

As a dessert you are allowed to use:

• natural honey;
• marmalade;
• dark dark chocolate.

Baked chicken breast, salad and buckwheat

A very simple, quick, incredibly tasty healthy lunch option. By the way, it is balanced and very satisfying.

KBJU per 100 g: 100/11/1/12.

Ingredients:

• Chicken breast – 450 g.
• Grated ginger – 1 tsp.
• Garlic – 2 cloves.
• Bay leaf – 3 pcs.
• Liquid honey – 1 tsp.
• Soy sauce – 4 tbsp. l.
• Spices - to taste.

Garnish:

• A glass of buckwheat.
• A can of canned corn.
• Green beans – 400 g.
• Salt.

Preparation:

1. First of all, coarsely chop the chicken fillet. Three ginger on a fine grater.
2. Grease a baking dish with olive oil and lay out pieces of meat. Instead of chicken fillet, you can use beef or turkey fillet. Add grated ginger, garlic through a press, bay leaf, soy sauce, honey.
3. Generously rub the fillet with spices and cover with cling film. Place in the refrigerator for an hour and a half so that the meat is thoroughly marinated. Then place in an oven preheated to 200 degrees for 40–45 minutes.
4. We wash the buckwheat, then boil it in salted water until tender. We also boil green beans.
5. Let's prepare the salad. In a bowl, combine green beans and canned corn. Add a little salt and mix well.

Pie with chicken and champignons

The base of the pie is made from whole wheat flour, and instead of butter we will use coconut or olive oil. The pie can be served either hot or cold. The dish is tasty, filling and very aromatic. Perfect for a holiday table, or you can take it with you to work.

KBJU per 100 g: 230/13/16/9.

Ingredients:

Dough:

• Whole grain flour – 260 g.
• Boiled egg.
• Water – 25 g.
• Salt – a pinch.
• Vegetable oil – 90 g.

Filling:

• Mushrooms – 300 g.
• Two eggs.
• Chicken fillet – 300 g.
• Sour cream – 200 g.
• Hard cheese – 150 g.
• Olive oil – 1 tbsp. l.
• Spices.

Preparation:

1. Boil the chicken fillet in salted water until tender, then cool to room temperature.
2. Let's prepare the dough. In a deep bowl, combine all the necessary ingredients. Knead the dough thoroughly, it should turn out soft and elastic. Cover with film and place in the refrigerator for an hour and a half.
3. Wash the mushrooms and chop them large. Place in a frying pan and fry in olive or coconut oil, stirring occasionally until done. We will fry over medium heat under the lid so that the champignons are thoroughly stewed.
4. Cut the cooled chicken breast into small cubes. Three hard cheeses on a coarse grater.
5. Let's start filling. Place the eggs in a bowl and beat well with a fork. Add sour cream, grated cheese, and salt to taste. Mix well.
6. Lightly grease the mold with vegetable oil. We put parchment on the bottom, this will make the cake easier to get out. The diameter of my mold is 26 cm.
7. Roll out the dough into a thin layer. Carefully place the rolled out dough into the mold and form the sides. Add the filling: first the chicken, then the mushrooms. Using a spoon, spread the filling evenly over the filling.
8. Place the pie in the oven for 30–40 minutes at 180 degrees until golden brown. Let the cake cool, then carefully remove the mold.

Brown rice and canned tuna salad

The next lunch option requires a minimum of time and ingredients to prepare. Boiled brown rice will serve as a side dish. We’ll also make a budget-friendly, low-calorie salad with just three ingredients.

KBJU per 100 g: 117/8/3/15.

Ingredients:

• A glass of brown rice.
• A can of tuna in its own juice.
• A head of young cabbage.
• Cucumber – 1 pc.
• Eggs – 2 pcs.

Preparation:

1. Boil the rice in salted water in a 1:1 ratio until cooked.
2. Boil the egg, cut into quarters. Cut the cucumber into half rings. Shred the cabbage into thin strips.
3. Combine vegetables and eggs in a deep bowl. Add tuna, after draining the liquid. Mix the salad well.
4. Place brown rice on a plate, then add salad.

Creating a menu based on proper nutrition

Try to create the right menu yourself. Feel free to include what you love in your diet, remember only moderate amounts of food in servings, as well as the correct ratio of dietary fat. To do this, you can also use examples of ready-made menus, widely and variedly presented on the Internet.

Breakfast

Try not to skip your morning meal. It is he who plays an important role in good health throughout the day.

Sample menu for a proper breakfast

:

• Porridge + fruits or nuts + honey.
• Omelet + cheese + rye bread.
• Cottage cheese + fruits + honey.
• Oatmeal pancake.

Dinner

Lunch is traditionally the main part of the daily diet in Russia. By skipping lunch, you can provoke a growing feeling of hunger in the evening, then it will be difficult to eliminate overeating.

Sample proper lunch menu

:

• Meat, fish + side dish + vegetables.
• Vegetable soup + meat, fish.
• Stewed vegetables + meat, fish.

The essential components of a healthy lunch are complex carbohydrates and proteins.

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Dinner

It is generally accepted that you should have a full dinner no later than 2-3 hours before bedtime. But skipping dinner can affect sleep deterioration and cause an increase in hunger.

Sample proper dinner menu

:

• Chicken, fish + vegetables.
• Vegetable salad + eggs.
• Vegetable casserole.
• Vegetable salad with quinoa or other grains.

Snacks

If you have difficulty eating three clean meals a day, you can and should add snacks. Fatty snacks such as nuts are best.

PP chicken pizza and brown rice

Be sure to try making this diet pizza without flour - it is very tasty. Overall, a hearty, healthy and balanced option for a PP lunch.

KBJU per 100 g: 170/14/4/20.

Ingredients:

• Minced chicken – 400 g.
• Champignons – 50 g.
• A small onion.
• Tomato.
• Canned corn – 60 g.
• Ketchup – 2 tbsp. l.
• Mozzarella – 100 g.
• A glass of brown rice.
• Salt, spices to taste.

Preparation:

1. Wash the mushrooms and tomatoes and cut them into slices.
2. Add spices to the minced chicken and mix thoroughly.
3. Cover the baking sheet with parchment. We lay out the minced meat, distribute it with a spoon, and form a round pizza base with small sides.
4. Lubricate the meat base thoroughly with ketchup. Then evenly spread the champignons, tomatoes, and canned corn. At the end we add mozzarella cheese - it is light, dietary and looks beautiful after baking. Place the pizza in an oven preheated to 180 degrees for 35–40 minutes.
5. Prepare brown rice: pour it into a saucepan and add a pinch of salt. Cook until done.
6. Once cooled, transfer the pizza slices to a container. Place the cooked brown rice in the second container.

Sample lunch menu for the week

Lunch is a meal that should be filling and healthy. When eating properly, it is important to pay special attention to it.

Menu table for the week:

Day	Menu
Monday	Chicken cream soup with cauliflower, onions and carrots, fresh lettuce, poached sea bass, herbal tea with lemon.
Tuesday	Boiled vegetables (zucchini, carrots, cabbage, onions), baked beef, a piece of gray bread with cheese, tea with lemon.
Wednesday	Buckwheat with carrots and onions. Salad of fresh cucumbers, tomatoes, orange (1 piece), green tea with honey.
Thursday	Vegetable stew, boiled chicken, Chinese cabbage. Gray bread, herbal tea.
Friday	Rassolnik, salad with fresh vegetables and herbs, green tea with lemon.
Saturday	Pilaf with chicken pulp, salad with tomatoes and cucumbers, rye bread, herbal tea.
Sunday	Fresh cabbage and herb salad, steamed fish cutlets, brown bread, tea with lemon and honey.

Thai rice with chicken hearts

The dish has a very rich taste due to the presence of ginger and unagi sauce. Thai rice is good not only for lunch, but also for a festive table or a romantic dinner.

KBJU per 100 g: 176/12/8/15.

Ingredients:

• A glass of basmati rice.
• Chicken hearts – 500 g.
• Pickled ginger – 35 g.
• Eggs – 3 pcs.
• Soy sauce – 45 g.
• Garlic – 3 cloves.
• Sesame – 1 tbsp. l.
• Carrot.
• Unagi sauce.
• Spices.

Preparation:

1. Pour the rice into a pan with water and cook in a 1:2 ratio. We do not add salt, since we will use soy sauce. Once ready, cover with a lid and let it brew for a while.
2. Wash the chicken hearts, remove the fat, and cut into rings. Cut the carrots into thin cubes, finely chop the garlic.
3. Pour a little olive oil into the pan, add carrots and garlic. Fry over medium heat until golden. Next, add the chopped hearts and, stirring occasionally, fry for another 15 minutes.
4. Break the eggs into a bowl, add a pinch of salt. Beat with a whisk. Take a second frying pan, grease it with vegetable oil and pour in the beaten eggs. Stirring constantly, fry them until cooked.
5. Add rice and soy sauce to the chicken hearts and mix. Then add eggs, finely chopped ginger, sesame seeds. Mix everything again. Turn off the heat and let the dish sit under the lid for about 10 minutes. Be sure to serve hot, season each serving with unagi sauce.

Secrets of preparing delicious dishes for losing weight

When preparing meals for those losing weight, first of all you need to pay attention to the method of heat treatment of products. It is better to immediately avoid frying in fat. There are great alternatives. Selected products can be baked, boiled, stewed, or grilled.

Today there are excellent grill pans on sale, with which you can cook steaks in your own kitchen no worse than in nature. In this case, pieces of meat, fish or seafood will be fried without fat and will be low in calories.

PP lunch recipes for losing weight

There are a few more tips that will make meals for those losing weight tastier without mayonnaise and other harmful additives:

• there is no need to skimp on spices - they will improve the taste of the treat and will not add calories to it (the most aromatic spices are always those not from bags in the supermarket, but freshly scattered by traders at the market);
• if you take 10% sour cream, add a little grated cheese, granulated garlic and soy sauce to it, you will get an excellent replacement for mayonnaise and other high-calorie fatty sauces;
• Most of a person’s plate when losing weight should always be occupied by vegetables and greens; if you don’t want to eat them raw, you can marinate the pieces in advance in a mixture of honey and soy sauce, and then lightly fry without oil or grill;
• an excellent addition to most dishes is garlic, which is used both fresh and dry (it even gives fresh chicken breast an interesting, bright taste);
• spices like saffron and curry help not only improve the taste of the treat, but also make its appearance more appetizing (for example, the latter will color chicken pieces a pleasant orange color);
• Any chopped greens, cherry halves, miniature cubes of colored sweet peppers make the dish tastier and more beautiful (at the same time, such additives are healthy, low-calorie and complement most PP dishes well);
• Instead of salt, you can use soy sauce - just sprinkle it on salad or pieces of meat;
• just a few drops of freshly squeezed lemon juice will make the taste of the dish piquant and more interesting (you can add them to ready-made shrimp, fish, salad sauce, boiled chicken).

PP lunch can be prepared in different ways. The main thing is to try to use less fat in the process and choose special low-calorie recipes for losing weight.

Ratatouille with mozzarella – eggplant casserole

A very tasty French dish of baked vegetables with mozzarella. Ratatouille is perfect as a light lunch or dinner, and will also delight you with its bright summer taste.

KBJU per 100 g: 55/3/3/5.

Ingredients:

• A small zucchini.
• Bell pepper – 3 pcs.
• Eggplants – 2 pcs.
• Onion.
• Tomatoes – 2 pcs.
• Mozzarella cheese – 150 g.
• Salt, spices to taste.

Preparation:

1. Remove seeds from bell peppers and chop into small pieces. Cut the onion into large cubes.
2. Grease a frying pan with sunflower oil, add onion and fry for a couple of minutes. Add sweet pepper and spices to taste. Stirring occasionally, fry until golden brown. Then put everything in a bowl and blend with an immersion blender until smooth.
3. Cut the zucchini and eggplant into rings about a centimeter thick. Sprinkle the eggplants with salt, mix, and set aside. Cut the mozzarella into 5 mm thick slices, and the tomatoes into slices.
4. Spread the eggplant mass evenly onto the bottom of the baking dish. Then, in a chaotic manner, vertically lay out the prepared vegetables. We distribute the cheese slices between the pieces of vegetables.
5. Place the mold in an oven preheated to 200 degrees for 45–50 minutes.

Dinner

A proper lunch is a full meal without snacks.

To benefit from food intake, it is recommended to adhere to the following rules:

• Be sure to add soup to your diet, thereby reducing your calorie intake by 1/3.
• You need to wash down your lunch with hot drinks, but not cold ones. Otherwise, the digestive process may be disrupted.
• If lunch was high in calories, then dinner should be made dietary, compensating for overeating.

It is strictly forbidden to exclude lunch from the daily routine, otherwise a deterioration in your health is guaranteed.

Spicy eggplant with turkey

Delicious, spicy and very filling stewed eggplant with chicken. The dish can be served both hot and cold. This recipe will surely become your favorite, I recommend trying it.

KBJU per 100 g: 56/7/1/6.

Ingredients:

• Eggplants – 2 pcs.
• Turkey fillet – 200 g.
• One tomato.
• Filtered water – 100 ml.
• Soy sauce – 30 ml.
• Ginger – 30 g.
• Salt pepper.

Preparation:

1. Cut the eggplants in half and then cut into thin strips. Grate the ginger on a medium grater. Cut the turkey fillet into cubes, tomatoes into slices.
2. Grease a non-stick frying pan with vegetable oil, add pieces of meat. Fry until half cooked, then remove from the pan.
3. Next, add eggplant, grated ginger, and warm water to the same frying pan. Cover with a lid and simmer for 8–10 minutes. Then remove the lid, add tomatoes, salt, and ground black pepper to taste. Mix everything well and simmer covered for another 5 minutes.
4. Add turkey fillet, soy sauce, and hot spices, such as red pepper, to the vegetables. Stirring occasionally with a spatula, fry for another 5-7 minutes. Before serving, sprinkle the dish with sesame seeds.

What can you eat for lunch?

It is allowed to include all healthy foods, you can eat:

• fresh berries, fruits;
• vegetables, greens;
• cereals (buckwheat, rice);
• durum wheat pasta;
• milk, kefir, fermented baked milk, cottage cheese, yogurt, yogurt with a minimum amount of fat;
• lean meat;
• low-fat fish and seafood;
• offal;
• eggs no more than 2 times every 7 days;
• tea, coffee, dried fruit compote without sugar;
• fruit drink, freshly squeezed fruit juice;
• water without gas.

Italian chicken breast in tomato sauce

A simple recipe for chicken fillet in tomato sauce. The meat is tender, juicy and very soft. Serve for lunch with durum wheat cereals or pasta.

KBJU per 100 g: 80/12/2/2.

Ingredients:

• Chicken breast – 400 g.
• Garlic – 3 cloves.
• Tomatoes in their own juice – 400 g.
• Italian herbs.
• Salt - to taste.

Preparation:

1. Cut the breast into thin pieces, sprinkle with salt and a mixture of Italian herbs.
2. Pour some oil into the frying pan. Fry the breast on both sides until half cooked, then remove it to a plate.
3. Now finely chop the garlic and fry it in the same frying pan. We also add tomatoes in their own juice or finely chopped tomatoes. Simmer, stirring constantly, for 2-3 minutes.
4. Add Italian herbs and return chicken breast. Simmer under the lid until fully cooked.
5. Decorate the finished dish with parsley. Serve with any side dish; spaghetti made from durum wheat is good.

List of foods for proper nutrition

When drawing up a healthy eating plan, be sure to include the following products in the menu:

:

1. Sea fish and seafood

   . Fish oil reduces the risk of cholesterol plaques, heart attacks and strokes. The presence of fish in the diet improves the condition of hair and nails. Omega 3 fatty acids are structural components of cell membranes. They are necessary for the plasticity and fluidity of cell membranes. With a deficiency of Omega 3 fatty acids, the first to suffer are the cardiovascular system and the brain, which needs DHA acids the most (the highest concentration of DHA is in the brain, especially in the gray matter). Lack of plasticity of brain cell membranes leads to a decrease in human cognitive abilities and psycho-emotional disorders.

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2. Eggs

   . Prevent stomach ulcers, pancreatitis and nervous system disorders. Eggs are an excellent source of easily digestible protein, and we need protein for the functioning of many body systems - it is both the building material of the body's cells and the basis of the immune and enzymatic systems.

3. Berries

   . Any berries slow down the aging process in the body. They should be on the table for those suffering from diabetes and excess weight. Berries are also an excellent source of antioxidants that inhibit lipid oxidation. Antioxidants are found in large quantities in fresh berries, such as sea buckthorn, blueberries, grapes, cranberries, rowan, currants, and pomegranates.

   Read also:  High protein foods - which foods contain a lot of protein?
4. Legumes

   . They perfectly satisfy hunger, provide a supply of necessary energy, and improve the digestion process. Remember that all legumes must be soaked before cooking.

5. Whole grain products

   . Bread and pasta made from whole wheat varieties saturate the body with “correct” carbohydrates that are safe for your figure. And dishes made from wholemeal flour prevent the occurrence of obesity, heart disease, and diabetes.

6. Dairy

   . Those who are afraid of gaining weight should choose low-fat dairy products without added sugar.

7. Vegetables

   . They should be on the table of any person who watches their diet. Orange and red vegetables are considered especially healthy.

8. Olive oil

   . Removes toxins from the body, reduces cholesterol levels, and takes care of liver health.

Simple PP salad with eggplant and tomatoes

Incredibly simple, tasty, very easy to prepare salad. You can serve it any day for lunch or to guests at the holiday table.

KBJU per 100 g: 75/4/5/4.

Ingredients:

• Eggplants – 2 pcs.
• Eggs – 3 pcs.
• Cherry tomatoes – 3 pcs.
• A bunch of green onions.
• Salt pepper.

Preparation:

1. Cut the eggplants into rings and then into small cubes. Place in a heated frying pan greased with olive oil. Stirring constantly, fry until done.
2. Cut hard-boiled eggs into large cubes. Then finely chop the onion and cherry tomatoes into large pieces.
3. Combine all ingredients in a bowl, salt to taste. We do not add oil, because the eggplants were already fried in oil, and enough juice will be released from the cherry tomatoes.

Principles of proper nutrition

Proper nutrition is based on the following principles

:

1. Diet variety

   . To lose weight, you don’t need to eat only kefir and cucumbers! The menu should be tasty, healthy, and varied.

2. Fractionality of food

   . The daily calorie intake should be divided into three main meals and one or two snacks. Breakfast – 30%, lunch – 35%, dinner – 25%, two snacks – 10%. There are cases when a person is advised to strictly eat three meals a day, for example, in case of carbohydrate metabolism disorders or insulin resistance. And in some cases, such as fatigued adrenal syndrome, five meals a day are necessary; fasting will do more harm than good.

3. Most of the menu should consist of natural products

   , without artificial additives, sugar or sweeteners.

At the same time, the diet must fit into the norms for calories, proteins, fats, carbohydrates, if you, in addition to switching to proper nutrition, have the task of adjusting your weight.

There are a few more principles that will help change your diet for the better.

:

• drink enough (at least 2 liters per day) of clean water;
• eating when you begin to feel hungry is very important, eating exactly according to hunger, preferably without snacks, to prevent insulin resistance, ideally three meals a day;
• chew each piece well, and even more than that, eat slowly, mindfully, chew with your fork down;
• eat in a calm state;
• concentrate on the process while eating;
• eat while sitting, preferably with both feet on the floor;
• move actively throughout the day - no one canceled at least 10,000 steps a day;
• eat freshly prepared food;
• eat more fiber – fresh fruits and vegetables;
• Eat fish at least 2 times a week to get Omega 3 fatty acids from food.

Turkey casserole - recipe in slow cooker and oven

A recipe for a beautiful, tender and very juicy turkey casserole for losing weight. An easy, tasty, and most importantly healthy lunch dish for the whole family.

KBJU per 100 g: 84/11/3/2.

Ingredients:

• Champignons – 200 g.
• Turkey fillet – 400 g.
• Hard cheese – 60 g.
• Tomatoes – 2 pcs.
• Onion.
• Egg.
• Sour cream 10% – 2 tbsp. l.
• Ground coriander – 1 tsp.
• Salt pepper.

Preparation:

1. Finely chop the onion and champignons into slices. Cut the turkey fillet into small cubes, tomatoes into slices. Grate the cheese on a coarse grater.
2. Add chopped onion, salt, pepper, ground coriander to the meat. Mix everything well with your hands. Then combine the meat with mushrooms and mix again. Our casserole base is ready.
3. Let's prepare the filling. In a deep container, combine grated cheese, egg, sour cream. Mix everything well.
4. Take a multicooker bowl, pour a little vegetable oil and add the meat base. Distribute, compact with a spoon, and then lay out the tomatoes cut into slices. At the end, pour the cheese mixture into the casserole and distribute well.
5. Set the multicooker to “baking” mode for 40 minutes. The casserole can also be cooked in the oven at 120 degrees for 40 minutes.