PP lunch – 12 recipes for weight loss and proper nutrition with KBJU

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:

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.
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.
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.
Once ready, drain off excess liquid. Salt, add parsley, mix.
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.
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.

What can you cook in the microwave?

You can cook cereals, meat and chopped vegetables in the microwave. Difficulties can arise only with whole eggs, tomatoes, eggplants - these products explode during processing.

Chicken pastrami

500 g breast;
2-3 cloves of garlic;
salt, seasoning for chicken.

Cut the garlic into thin slices. Thaw the fillet, rinse and salt. Place garlic in the middle of each breast and rub the surface of the chicken with spices.

Place in a microwave-safe dish and bake for 12 minutes.

If you marinate the meat at home, the dish will be more flavorful. Then at work the recipe will take even less time.

Watch the video:

Microwave buckwheat as a side dish

50 g buckwheat per serving;
100 ml. water;
salt;
frozen vegetables, butter if desired.

Rinse the cereal. Place in a cooking dish, add salt, add water and, if desired, add a handful of frozen vegetables. Cover the container with a lid and place in the microwave.

After 10 minutes, remove the lid and cook the cereal for another 10 minutes. At the end, you can add a little oil - the porridge will become tastier, but higher in calories.

Video recipe:

Omelette in the microwave

2 eggs;
½ tomato;
100 ml. milk;
20 g cheese;
salt pepper.

Chop the tomato into cubes and grate the cheese. Beat eggs in a mug with milk and spices. Mix tomato, cheese, egg mixture and microwave for 1.5 minutes. Then remove, stir and return to the microwave for another 2 minutes.

This is what it looks like:

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:

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.
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.
Forming cutlets. Grease the frying pan with olive oil. Fry the cutlets over low heat, covered, for 5 minutes on both sides.
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.
We transfer everything into plastic food containers. In the first container - salad, in the second - lentils with cutlets.

Proper nutrition: general recommendations

But you shouldn’t think that proper nutrition (PN) is a strict restriction on foods when eating. This is not a diet where you ruin your body by cutting calories. There is always a choice of suitable lunch options for losing weight for a week. With PN, you will eat varied and balanced foods 4-5 times a day in a certain amount. If you decide to lead a healthy lifestyle, choosing a lunch option if you eat properly will not pose any problems.

You should include in your diet:

Cereals in the form of cereals and porridge.
Products of animal origin: chicken eggs, poultry, rabbit, pork, beef, lamb, milk and dairy products, fish and other seafood.
More fruits and berries.
Products of plant origin with a high content of oily fats: nuts, seeds, vegetable oils (olive, flaxseed, etc.).
Vegetables.

It is very important that the body receives food of animal origin. Therefore, if for some reason you do not eat meat, then you need to replace it in your diet, for example, with dairy products, since there are now a lot of options for lunch with proper nutrition.

It is important to rule out protein deficiency. Include legumes or broccoli in your lunch options when eating healthy. You can fill the lack of protein in the body with whey protein. Many people mistakenly believe that it is harmful to the body. No, on the contrary, it is an excellent protein alternative.

The problem of a lack of microelements can be solved with vitamin complexes, of which there are many now. They should be taken only after consultation with a specialist.

We have sorted out the list of products necessary for proper nutrition. Now you must learn to adhere to the principles of a healthy lifestyle and diversify your lunch options while eating properly to lose weight at work. Namely:

You should eat frequently, 5-6 times a day, without overloading your body. During the day, you should have three main meals - breakfast, lunch and dinner, the rest are snacks in between. The snack should be light and not burden your stomach. Its essence is to satisfy the urge of hunger for a short time and hold out until the next meal without breakdown.
It is not recommended to eat fried food, and especially with a large amount of oil. This has a very negative effect on your stomach. It is better to boil, stew or fry food in a dry frying pan with a minimum amount of oil.
When choosing lunch when eating properly at work, your diet must necessarily consist of the group of products listed above. Let it be a small amount, but don’t forget to include them in your daily menu.
You should drink enough fluid for your body throughout the day. It is important to note here that this must be clean drinking water. Coffee, tea, juice are drinks. This must be taken into account when choosing lunch options with proper nutrition. Calculation of the required daily fluid intake: minimum 30 mg per 1 kg of weight. If you engage in intense physical activity or the weather is hot outside, then the amount of water you drink per day needs to be increased.

These are the principles for maintaining proper nutrition, not so scary, right? It's a matter of habit. After all, there is now such a diverse choice of lunch options when eating healthy at work.

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:

First of all, coarsely chop the chicken fillet. Three ginger on a fine grater.
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.
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.
We wash the buckwheat, then boil it in salted water until tender. We also boil green beans.
Let's prepare the salad. In a bowl, combine green beans and canned corn. Add a little salt and mix well.

Sample lunch menu for the week

Lunch is the main meal of the day during PN, so you should ensure that this meal is balanced and varied. There are now a lot of options for lunch with proper nutrition for weight loss, here are the main ones.

Monday: creamy chicken soup with cauliflower, onions and carrots, fresh lettuce, stewed sea bass, herbal tea with lemon.

Tuesday: boiled vegetables (zucchini, carrots, cabbage, onions), baked beef, a slice of gray bread, a slice of cheese and tea with lemon.

Wednesday: buckwheat porridge with carrots and onions, salad of fresh cucumbers, tomatoes, orange or grapefruit, green tea with honey. This is the best lunch option with proper nutrition.

Thursday: vegetable stew, boiled chicken fillet, Chinese cabbage, a slice of gray or whole grain bread, herbal tea.

Friday: pickle soup, salad with herbs and vegetables, green tea with lemon.

Saturday: chicken pilaf, fresh tomato and cucumber salad, whole grain bread, herbal tea.

Sunday: cabbage salad with herbs, steamed fish cutlets, a slice of gray bread, tea with lemon and honey.

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:

Boil the chicken fillet in salted water until tender, then cool to room temperature.
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.
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.
Cut the cooled chicken breast into small cubes. Three hard cheeses on a coarse grater.
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.
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.
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.
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:

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

What not to eat for lunch

List of prohibited foods when choosing the best lunch option with proper nutrition:

Mayonnaise, fat-containing sauces.
Canned goods.
Pickles and marinades.
High-calorie dairy and fermented milk products.
Confectionery products with high sugar content: candies, marmalade, cakes, etc.
Carbonated drinks.

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:

Wash the mushrooms and tomatoes and cut them into slices.
Add spices to the minced chicken and mix thoroughly.
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.
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.
Prepare brown rice: pour it into a saucepan and add a pinch of salt. Cook until done.
Once cooled, transfer the pizza slices to a container. Place the cooked brown rice in the second container.

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:

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.
Wash the chicken hearts, remove the fat, and cut into rings. Cut the carrots into thin cubes, finely chop the garlic.
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.
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.
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.

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:

Remove seeds from bell peppers and chop into small pieces. Cut the onion into large cubes.
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.
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.
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.
Place the mold in an oven preheated to 200 degrees for 45–50 minutes.

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:

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.
Grease a non-stick frying pan with vegetable oil, add pieces of meat. Fry until half cooked, then remove from the pan.
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.
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.

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:

Cut the breast into thin pieces, sprinkle with salt and a mixture of Italian herbs.
Pour some oil into the frying pan. Fry the breast on both sides until half cooked, then remove it to a plate.
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.
Add Italian herbs and return chicken breast. Simmer under the lid until fully cooked.
Decorate the finished dish with parsley. Serve with any side dish; spaghetti made from durum wheat is good.

Lunch according to PP principles

To ensure that your diet during the day is varied, nutritious and healthy, think through your lunch options in advance with proper nutrition.

Use the following guidelines:

Half an hour before meals, be sure to drink a glass of water. This significantly reduces appetite and starts metabolic processes in the body.
Follow a routine, try to eat at the same time. The most optimal time for lunch is from 12 to 15 hours. During this period, metabolic processes are launched in the digestive system of the body, which has a beneficial effect on the functioning of the stomach and intestines.
If your diet includes two types of breakfast - a light one and a heavier one, you can slightly shift the hours of your lunch meal. There are a variety of lunch options when eating healthy at work. The main thing is to finish your daily meal no later than 15-16 hours. Choose a light dinner this day.
If your lunch meal has to be spent in a cafe, it doesn’t matter. The main thing is to choose a balanced lunch option with proper nutrition. This, for example, could be a vegetable salad (about 300 g) and grilled white fish, or baked poultry fillet (no more than 100 g).
Even if you choose a business lunch at a cafe for lunch, you can eat everything from this menu except the side dish.
There are also days when only high-calorie dishes are offered to choose from, but you should not refuse lunch. You can eat half the dish and choose something light for dinner.
If your lunch is not complete without liquid soup, then it’s not a big deal. You just need to control your consumption of potatoes, beets, pasta and carrots.
If you want to lose weight, then soup is an excellent lunch option for you when losing weight for a week. When preparing broths, choose lean meats or different types of dietary fish.

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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:

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.
Cut hard-boiled eggs into large cubes. Then finely chop the onion and cherry tomatoes into large pieces.
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.

What is the most important meal of the day?

The saying “Eat breakfast yourself, share lunch with a friend, and give dinner to your enemy” is the very case when popular wisdom is wrong. The main meal of the day , according to researchers, is lunch .

From approximately 12:00 to 15:00 (depending on when you woke up), the body actively breaks down elements obtained from food and their maximum absorption.

A nutritious, healthy lunch can provide the necessary energy and material for this process. What is included in this vague concept? Read below.

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:

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.
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.
Let's prepare the filling. In a deep container, combine grated cheese, egg, sour cream. Mix everything well.
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.
Set the multicooker to “baking” mode for 40 minutes. The casserole can also be cooked in the oven at 120 degrees for 40 minutes.