Lunch for weight loss, eat and say goodbye to being overweight. Diet lunch for weight loss

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

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

How to eat and not get fat

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

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

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

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

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

To have a healthy lunch

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

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

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

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

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

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

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

Other rules

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

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

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

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

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

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

Daily Meal Menu

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

Snacks instead of lunch

The options are:

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

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

During a work break

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

Buckwheat or oatmeal

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

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

jacket potatoes

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

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

Functional nutrition

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

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

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

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

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

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

Both tasty and healthy

First, as is customary - the first courses.

Zucchini soup-puree

Required

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

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

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

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

Vegetable soup

You can see the recipe in detail in this video.

Required

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

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

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

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

Lentil salad

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

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

Required

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

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

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

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

Beef and vegetable stew

Getting ready for the next video.

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

Beef stew

Ingredients

Beef - 300 g
Bulb - 1 pc.

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

At the same time we are preparing

Vegetable stew

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

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

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

What to remember

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

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

According to nutritionists, the worst thing to do if you want to lose weight quickly is to starve yourself. The key to a slim waist is a balanced and healthy diet, and if you eat randomly or incorrectly (for example, fast food), then you can not only not lose extra pounds, but also cause damage to your health, so it is so important to force yourself to do daily cooking of a diet lunch for weight loss and the result will not be long in coming.

What should be the right lunch

Dietitians assure: although the calorie content of foods is very important when compiling a diet, a dietary lunch will be more useful if it is cooked and even eaten according to certain rules. The brain must necessarily receive a special satiety signal, and all the food taken must be absorbed by the body. Only then will a person stop eating randomly and will not be oversaturated with unnecessary energy throughout the day. A few important rules:

After dinner, you need to let the body calmly “accept” nutrients (sit in a calm state for 10-20 minutes) - and no sweet desserts.
It is advisable to have lunch leisurely (take at least 20 minutes for this process).
Chew each serving carefully (at least 10-15 chewing movements).

What to eat for lunch when losing weight

It’s easy to make a daily menu for weight loss - use lunch from any known diet as a basis:

Dukan: baked meat or fish, light salads, seafood;
protein: cottage cheese, milk, fermented baked milk or black tea;
diet "minus 60": cereals with poultry or fish, or even sushi (excluding cream cheese);
liquid: soups, kefir, etc.

The list of diets is very long, but you need to know that the daily meal is the main one, so it must contain all the necessary components: proteins, fats and carbohydrates. Boiled potatoes, a slice of bread, any cereals will not interfere with weight loss if consumed in reasonable doses, but some foods should still be excluded from the diet, for example, sugar, flour, fried (pork chops), etc.

Diet food

The highest position in the ranking of low-calorie foods is occupied by vegetables and fruits. 100 grams of broccoli contains only 33 kcal, lemons, cranberries - 26 kcal, celery, asparagus - 20 kcal, cucumber - 15 kcal, salad (lettuce) - about 12 kcal, and seaweed and does 5 kcal. Poultry or fish meat can also be dietary - salmon contains 210 kcal per 100 g, turkey - 195 kcal, and boiled chicken - only 170 kcal.

Menu Options

There are many recipes based on different products, thanks to which it will be possible to prepare a complete nutritious dinner without harm to the figure. These can range from simple dishes (for example, rice, boiled breast, vegetable salad) to complex ones (spinach and corn soup with rice noodles). Lunch for losing weight should consist of a balanced amount of proteins, fats and carbohydrates.

Useful

All fans of a healthy diet will find several useful recipes for weight loss. How to cook a healthy lunch for weight loss? Very simple: pick up the required ingredients and follow all the recipe points. Let's take as a basis the method of preparing a 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 teeth;
basil - 100 g;
spices, salt - to taste.

Cooking method:

Prepare salad dressing (pesto) - mix basil, lemon juice and zest, spices, garlic in a blender.
Roast the nuts in a frying pan for a few minutes.
Send half of the pine nuts to the pesto, and save the other half for decoration.
Rinse the chicken fillet with water, dry, sprinkle with spices, salt, put on foil and put in a preheated oven (200 degrees) for half an hour.
Cut the finished meat into cubes, mix with dressing and nuts.
Put the salad on the washed cabbage leaves, serve dinner on the table.

Protein

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

Ingredients:

tuna - 200 g;
cucumber - 2 pcs.;
cottage cheese (fat-free) or cream cheese - 100 g;
nori (leaf) - 1 pc.;

Cooking method:

Wash cucumber, peel, 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 jar, mash with your hands or with a fork, lay along the middle in one horizontal strip.
Place a few cucumber slices on top.
Lay the nori on a bamboo mat (if available) and use it to wrap the roll tightly.
Cut each roll into 7-8 servings - cooking dinner for weight loss is over!

low calorie

Another dietary product is the turkey, which is perfect as the main daily meal. The best way out is 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 weight loss lunch that 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;
oil rast. - 1-2 tbsp. l.

Cooking method:

Rinse the turkey meat, divide into small pieces, dry.
Pour oil (vegetable) into the bottom of the multicooker bowl, lay out the meat.
Finely chop the mushrooms, chop the onion, grate the carrots on a coarse grater.
Mix everything in a bowl, salt / pepper, close the lid of the multicooker.
Set the timer for 15 minutes, select the "Frying" or "Baking" mode.
After the time has elapsed, pour cream into the container with meat, mix, set the “Stew” mode, leave to cook for half an hour.
Braised turkey 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 for cooking. 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 the website or dial a number and within an hour delicious food will arrive right at the office. However, there is one drawback - the cost of meals, including delivery, can be rather big. 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.

Diet meals

If you want a tasty, satisfying meal without gaining excess weight, you should choose the appropriate recipe for a diet lunch. For home cooking, something simple, protein-rich, such as cottage cheese casserole with fruit, is perfect.

Ingredients:

low-fat cottage cheese - 1 pack (200 g);
oat flakes - 1-2 tbsp. l.;
milk (skimmed) - 2 tbsp. l.;
egg - 1 pc.;
fruits of your choice (strawberry, banana, apple, pear, mango).

Cooking method:

Take a sheet of parchment, cover the baking dish.
Wash the fruit, cut into small pieces, lay on top of the parchment.
Mix cottage cheese with cereal, egg and milk.
Pour the resulting curd mass into a container with fruit.
Preheat the oven to 190 degrees, bake for 25-30 minutes.
The slimming casserole is ready.

Soup

Dietary soups (for example, tomato or mushroom) are ideal for maintaining a slim figure. A liquid lunch does not have to be hot or boiled from broth. For example, dietary cold yogurt soup with herbs and cucumbers. Lunch will be a salvation in the summer-autumn period of the year, and its energy value is only 30 calories per 100 grams.

Ingredients:

kefir - 0.5 l;
greens - to taste;
cucumber - 1-2 pcs.;
garlic - 2 cloves;
salt / black pepper - by eye.

Cooking method:

While kefir is cooling in the refrigerator, wash vegetables and herbs.
Peel the cucumber, peel the garlic.
Grind all the ingredients with a knife.
Pour kefir into a deep plate, add vegetables, herbs, mix well, salt / pepper.

Buckwheat

Cereals are a storehouse of microelements, proteins and vitamins, so buckwheat is ideal for weight loss - it is able to saturate and at the same time is non-caloric.

Ingredients:

unground buckwheat - 100 g;
fish (for example, pollock) - 100 g;
cabbage / cucumber - 50 g each (for salad).

Cooking method:

Soak buckwheat in boiling water for a couple of hours.
You do not need to cook cereals, as well as add oil / spices / salt / sauces to it.
Boil the fish until done.
Serve the fish and garnish with coleslaw, a slice of rye bread and a cup of coffee.

diet salad

The best dish for weight loss will be a vegetable salad. Ingredients are selected to taste, it can be: cucumbers, tomatoes, celery, broccoli, carrots and much more. Based on several healthy components, prepare a negative-calorie salad for lunch (when the body spends more energy on digestion than it receives from food).

Ingredients:

carrot - 1 pc.;
celery root - 1 pc.;
lemon juice - 1 tbsp. l.;
vegetable oil (can be avocado) - 1 tbsp. l.;
salt, herbs, pepper - to taste;
feta cheese - 20 g.

Cooking method:

Wash the carrots, peel, cut into slices (rings in half).
Cut the celery into small pieces.
Add oil and lemon juice.
Chop the cheese, garnish with herbs, salt / pepper (you need to season carefully, without overdoing it).

Smoothies

Smoothie is not just a drink, it is a real low-calorie dish made in the form of a thick cocktail. The ingredients are chosen to taste, combined in equal proportions, crushed with a blender and poured with kefir or yogurt. For example, a smoothie option for lunch: chop a banana, strawberries, natural low-fat yogurt.

How to cook a diet lunch

With proper nutrition, attention should be paid to the cooking technology itself. The most useful ways are:

in a double boiler;
in the oven;
in a multicooker.

Traditional frying not only does not help fight excess weight, but also deprives the necessary ingredients of their beneficial properties, so lunch with proper nutrition for weight loss should either be baked or steamed. Using a slow cooker / double boiler or oven, you can be sure that the products will retain all the vitamins, the figure will remain in the required state.

Video

Diet meals for breakfast, lunch and dinner - they will not help you become slim if you make high-calorie snacks between them with something sweet or fatty and sweet. In general, nutritionists recommend that snacks and full breakfasts and lunches weigh no more than 300 kcal, however, you can exceed the limit for lunch, but slightly, up to about 500 kcal. Diet meals, used as snacks, can be a glass of kefir (but only low-fat) fruits and vegetables. By the way, vegetables and fruits should be included in the main meals. It is best to cook vegetable salads from tomatoes, bell peppers, lettuce.

Energy breakfast 325 kcal

Diet meals for breakfast can be very tasty and not at all harmful. So, breakfast can consist of 2 slices of grain bread, from which you can make toast, curd cream from cottage cheese and herbs, an omelet from 2 eggs and skim milk, a piece of cheese. Instead of an omelette, you can boil an egg. Bread can be replaced with a wheat bun. For breakfast, you can eat a cup of cereal with dried fruits, filled with milk. For breakfast, you can make a milkshake made from milk, raspberries or strawberries, one-fourth banana and one-fourth cottage cheese. Milk and cottage cheese should be low fat.

Lunch at 475 kcal

Diet meals for lunch, they can be a plate of soup, but not fatty, for which you need to remove fat from the soup in frozen form, salad and two slices of grain bread. A good lunch would be steamed fish, topped with orange juice or pomegranate juice. Fish can also be cooked in the oven. Spaghetti is also suitable for lunch, only from durum wheat - 200 g of spaghetti, 200 g of stewed cabbage or cauliflower, broccoli, tomato sauce and half a cup of beans can be used. You can make rice salad with 1 tsp. sesame oil, 1 cup chopped broccoli.

Dinner weighing 410 kcal

The energy value of dinner should not exceed 400 kcal. You can make a hearty broccoli and lentil salad. Take 1/3 cup boiled lentils and mix with chopped broccoli. Add half a tomato, also chopped finely. As salad dressing, you can use orange juice, olive oil, pepper and salt. Diet meals for dinner can even include buns. You can make a sandwich with chicken, lettuce and tomatoes. Or you can prepare a salad of canned tuna - half a can of fish, one-fourth of grated carrots and celery. The mass is laid between the slices of the bun, and a slice of cheese is placed on top.

Proper Diet

Everyone has their own diet. You can't force a diet on a person. You need to eat when there is a feeling of hunger, the main thing is that it is not deceptive. If you eat just like that without feeling hungry, then you can easily overeat. You need to snack more often so you need fewer calories during the main meal. Snacks should not be sweets. But if it’s not yet possible to give up the usual, you need to make sure that you don’t snack on anything other than sweets. Portion size needs to be controlled. It is never necessary to impose another additional portion.

Good and bad snacks

Snacking can be good or bad. So, bad snacks, especially frequent ones, include cheese, since it contains about 75% fat. You can snack on cheese, in the manufacture of which mashed milk was used, or cheese. Good snacks are cottage cheese, but only low-fat. Yogurt is a bad snack because sucrose is added to it. It is better to replace yogurt with berries with cottage cheese. Dried apricots and other dried fruits are a good option, as are nuts. Instead of nuts, which are difficult to digest, you can snack on unroasted, unsalted popcorn.

All nutritionists in the world agree that the basis of the daily meal is lunch. At this time, the body replenishes the supply of vitamins and energy. A properly composed dietary lunch for weight loss will help maintain a slim and beautiful figure.

A healthy lunch helps to replenish the right amount of nutrients, develop enzymes for food processing, and even dine without the threat of gaining weight. Nutrients (proteins, fats, carbohydrates) and enzymes are the basis of human life. They are involved in digestion, in energy production, in the work of all body systems. Therefore, nutritionists have long developed a huge number of weight loss systems, which are based primarily on maintaining the health of the body.

How to choose the right lunch menu

You can most quickly determine the menu of your dietary lunch by adhering to one diet. This may be the popular Pierre Dukan diet. He described it in his book I Can't Lose Weight. You can find many recipes for weight loss dishes that are used by diet followers around the world. The peculiarity of this diet is its duration - Monsieur Ducan recommends that you stick to your diet for life.

You can also base your daily diet and food preparation on the number of calories (the eponymous "Calorie Based Diet") contained in each diet meal on your menu. The main thing here is not to exceed the lunch limit - 450 kilocalories. If you do not have the opportunity to accurately calculate the number of calories, then grandmother's method will help: put your palms in a handful - the food on the plate should not exceed this volume.

Whatever diet you choose, there is a key rule on which each of them is based - balance.

Try to replenish the supply of proteins, fats, carbohydrates during the day.
Drink more water, pamper yourself with fruits and vegetables.
Always be on the move and learn something new every day.
Give up bad habits, go in for sports.

Balance in food, as in life, will allow you to achieve what you want faster. In our case, a beautiful, slender figure.

Basic rules of diet

When preparing a healthy diet meal, remember the importance of carbohydrates. Many weight loss people underestimate the impact these nutrients have on the weight loss process. And even more people overestimate the negative impact of carbohydrates. It is important to always remember that for optimal functioning, your body needs all the nutrients (BJU). So, the necessary carbohydrates for a healthy lunch can be in the form of porridge, durum pasta, baked or boiled potatoes.
Following Pierre Dukan's weight loss rules, drink 2 liters of water daily (drink liquid 20-30 minutes after eating) and walk outdoors for 30-40 minutes (for example, in a city park).
Try to dine mindfully (only when you feel hungry) and as slowly as possible, chewing each bite thoroughly. Eliminate eating in front of the TV or while reading a book from your diet. It has been proven that when the brain is focused only on the process of nutrition (and digestion), the feeling of satiety comes much faster.
Eat at the same time.
Create a menu based on your lifestyle. The more active your life, the more nutritious your lunch should be. Don't forget about variety: your diet should include foods from all food groups.
Stick to the rule: the simpler the lunch, the easier it is to lose weight.
Do not forget that lunch is more important than dinner. A hearty lunch is protection against evening overeating.

Cooking at home: healthy lunch for weight loss

In the modern rhythm of a big city, it is not always possible to have lunch, and most importantly, it is useful to have lunch. Many people are shocked by the thought that they will have to have lunch (and with the modern pace of life, perhaps even dinner) at work or at a fast food restaurant. In this case, experts offer a simple solution: cook a diet lunch at home and take food with you. You can choose the menu based only on your taste and preferences. Isn't this a holiday?

In addition, this approach has a number of advantages:

You know what your dinner is made of.
It will definitely be fresh, tasty and healthy.
You can try something new every day.
You do not have to hurry to decide where and what to eat.

The preparation of a dietary healthy lunch is based on the daily needs of the body. They directly depend on the lifestyle and energy costs during the day. That is, the more active you lead a life, the more intense your lunch should be.

Menu Options

Traditionally, diet meals for lunch include 4 components: first course, second course, salad, low-calorie dessert.

Examples of first courses to choose from:

Mushroom cream soup;
chicken soup with noodles;
dietary borscht without frying;
vegetable cream soup;
broccoli and green pea soup;
vegetable soup with beans.

Second diet meals:

shrimp omelet;
canned tuna in pita bread;
bell pepper baked in the oven;
steamed vegetables;
chicken breasts baked with low-fat cheese;
potatoes in uniforms, baked.

Salads:

from tomatoes and cucumbers with olive oil;
from carrots and low-fat cottage cheese with sour cream;
from boiled beets with prunes;
boiled egg with sour cream and mustard;
from bell peppers, cucumbers, tomatoes, onions, olives and cheese;
from Beijing cabbage, apple and chicken breast.

Diet desserts:

fruit and curd casserole;
jelly with fruits and berries;
milk-fruit dessert (on gelatin);
fruit salad with yogurt;
vanilla pudding with milk;
orange or strawberry sherbet.

Beverages :

black coffee without sugar;
tea (green is a priority) without sugar, milk and cream;
mineral water;
fresh juices;
fruit drinks;
smoothies.

diet recipes

Mushroom cream soup with cheese

From dietary soups today we will prepare mushroom cream soup with cheese.

For one and a half liters of water you will need:

celery stalk - 150 g;
processed cheese (low fat) - 200 g;
milk - 50 ml;
mushrooms - 0.5 kg;
onion - 1 goal;
nutmeg - 1 g.

Cooking :

We cut the celery, mushrooms and onions into medium cubes.
Bring the water to a boil and put the resulting mixture there. We cook 20 minutes.
The finished broth must be cooled and chopped with a blender.
Add diced cheese and bring to a boil.
It remains to add chopped nutmeg and milk.
Beat again with a blender and let it boil. The soup is ready!

Chicken soup with vermicelli

Ingredients :

¼ chicken;
potatoes - 4 pcs.;
onion - 1 head;
carrots - 1 pc.;
vermicelli ("cobweb") - a handful;
herbs, salt - to taste.

How to cook :

We wash the meat, fill it with cold water, put on fire and bring to a boil. Remove the foam, if any.
We take out the finished meat from the broth and cool, divide into pieces.
We clean vegetables. Three carrots on a coarse grater, cut onions and potatoes into cubes.
Add vegetables and potatoes to the broth, cook until the potatoes are ready.
Add vermicelli and cook for 5 minutes.
Sprinkle with herbs.
Let the soup brew until tender and serve with chicken pieces.

Shrimp omelet

As you know, seafood, along with chicken, is an ideal option for a healthy and tasty diet 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 shrimps and greens in olive oil in a pan for 2-3 minutes.
Beat eggs with milk, pour this mixture of shrimp with herbs.
Cook until done, cover the pan with a lid.
When serving, sprinkle with herbs to taste.

Canned tuna in lavash

We will need:

thin pita bread - 1 pc.;
sour cream - 3 tbsp. l.;
canned tuna - 1 can;
green onions - 15 g;
green salad - 50 g;
chicken eggs (hard boiled) - 2 pcs.

How to cook :

Lubricate the sheet of pita bread with sour cream.
Eggs cut into small pieces.
Mash the tuna with a fork, add the eggs and spread the resulting mass evenly on the pita bread.
We wash the greens.
Finely chop the onion, tear the salad with your hands (removing thick veins).
We spread the greens on top of the fish and eggs.
We wrap the upper and lower edges of the pita bread inward by 2-3 cm, then completely roll it up from the sides. The dish is ready in 30 minutes.

Salad for weight loss

You can't go wrong if, instead of a newfangled diet salad, simply chop up a few of your favorite vegetables and herbs, naturally fresh, and season them with your choice of lemon juice, olive oil, soy sauce, or low-fat yogurt.

low calorie dessert

Diet dessert will be a great end to your healthy lunch. Nutritionists have long disproved the myth that during weight loss it is necessary to forget about delicious food. You can enjoy dark chocolate with unsweetened tea or coffee, honey, and even marshmallows!

If you decide to treat yourself to a homemade diet dessert, here is the recipe. fruit and cheese casserole:

Mix a pack of fat-free cottage cheese with 1 egg, 2 tbsp. l. oatmeal and 1 tbsp. l. milk.
We cover the baking dish with parchment.
We spread the fruits (it is best to use grapefruit, apple, orange, pineapple or banana) and fill them with curd mass.
Bake for 25 minutes at 180 degrees.

There are many really working diets, the menu of which is scheduled for weeks and months. This will undoubtedly make your life easier, because you do not have to frantically search for recipes and run around the nearest stores in search of the right ingredients.

Do not forget to show imagination and delight yourself every day with dietary, but culinary delights!

Healthy food of the XXI century

In the age of high technology and online life, proper and healthy nutrition (also contributing to weight loss) is a fashion trend. Although many young people distinguish between the concepts of diet and proper nutrition (PP). But today it is safe to say that an era is coming where the diet will equal the PP. It has become possible to achieve chic results in working on your figure, while not making titanic efforts. The main thing is to eat right.

Bloggers often share photos of their breakfasts, lunches and dinners with subscribers. They broadcast a healthy lifestyle to the whole world. In their photo you will not see high-calorie or simply “non-photogenic” food. Breakfast in the form of a smoothie of fresh fruits and oatmeal (the composition of the photo is diluted with flower petals and berries scattered on the table). Lunch consists of mushroom cream soup, vegetable salad and a handful of nuts. Dinner: turkey meatballs with herbs and fruit tea. Try to take a picture of your lunch so that it collects hundreds or thousands of likes! It already looks like a sport.

Popular bloggers, models and famous people prove by their example that healthy food is the most photogenic.

Lose weight and eat right!

A good dietary lunch should be low-calorie, yet satisfying, as well as simple and quick to prepare, but at the same time healthy. If you have a full lunch at work, this will protect you as much as possible from overeating in the evening when you come home. Every nutritionist will tell you for sure that a hearty lunch is much more preferable than a hearty dinner. With this approach to your diet, you will easily achieve excellent results in losing weight, without using any dubious weight loss drugs and without following super-strict diets.

What should diet meals look like?

Experts in the field of nutrition have repeatedly conducted research on the most optimal variation of human nutrition, in which the body would feel as comfortable as possible, but so that there would be no risk of gaining a couple of extra pounds. First of all, these studies have proven that no daytime fasting a priori can lead to anything good. They are harmful both for your body and for your figure.

In view of the foregoing, losing weight is recommended not to deny yourself a daily meal, but simply to make sure that it includes only healthy and low-calorie foods. Of course, there can be no talk of semi-finished products here - you will have to cook your own food. But don’t let that scare you, because in fact, preparing a diet lunch is much easier than you think. This does not require much time or any special culinary skills.

Very soon you will realize that it is very easy to adhere to the principles of a healthy diet. In addition, you will save a lot of money if you replace your usual fast food snacks with homemade meals. Let's look at some recipes for diet meals that are easy to prepare and are good for your figure and health.

Diet "Olivier"

Required Ingredients:

200 grams of boiled chicken fillet;
1 teaspoon of olive oil, lemon juice and mustard;
1 fresh cucumber;
1 boiled carrot;
200 grams of kohlrabi cabbage;
50 grams of thawed green peas.

First you need to prepare the sauce: mix the mustard with lemon juice and olive oil. Let the mixture stand for 20 minutes. Cut the rest of the ingredients into small cubes, and then season them with the finished sauce. Ideally, this dish should be without salt, but sea or garlic salt is allowed as an alternative.

Fresh vegetable salad (suitable for fasting day)

Required Ingredients:

200 grams of white cabbage;
1 raw carrot;
1 raw beet;
1 apple;
a small bunch of parsley, green onions and dill;
about 100 ml of kefir.

Finely chop the white cabbage, and grate the apple, carrot and beetroot. Mix all the ingredients and add finely chopped greens to them. Lightly salt, pour kefir and mix.

Light vegetable salad

Required Ingredients:

2 carrots;
2 bell peppers;
1 apple;
1 tablespoon homemade mayonnaise (to prepare it, you need to mix 1 tablespoon of olive oil with mustard powder and raw egg yolk, then beat with a mixer at the highest speed, add any spices to your taste).

Apples need to be cleaned of seeds and peel, bell pepper - from seeds, and then grated. Carrots are also grated, then all the ingredients are mixed, salt is added. Dress the salad with homemade mayonnaise and let it brew for 20 minutes.

Zucchini puree soup

Required Ingredients:

300 ml light chicken broth;
2 zucchini;
100 grams of low-fat cheese;
1 head of onion;
paprika (at the tip of a knife);
spices and fresh herbs (to taste).

Finely chop the onion and zucchini. Lightly fry the onion in olive oil, you can also add a couple of garlic cloves to it. Then add chopped zucchini to the pan. Transfer all vegetables to a pot of simmering broth and cook until all ingredients are cooked through. At the end, add paprika and cheese to the soup, and then add a little salt and chopped greens.

Diet shrimp soup

Required Ingredients:

500 grams of peeled shrimp;
1 head of onion;
2-3 cloves of garlic;
celery root;
3 glasses of milk;
2 cups shrimp broth;
1 tablespoon of tomato paste;
basil greens, seasonings (to taste).

Celery, onion and garlic should be peeled, finely chopped and fried in olive oil, adding tomato paste and a little flour. When the ingredients are stewed, it's time to add the broth and milk. Stir this mixture and bring to a boil. Then add shrimp, basil and seasonings to the dish. Boil for 10 minutes.

As you can see, diet food can be very satisfying, tasty and varied. In addition, if you cook your own food, you will surely know that you are consuming only healthy and fresh products, which certainly cannot be said when eating in fast food. In addition, you should not have any problems with the choice of dishes, because today the Internet is teeming with diet recipes that clearly indicate the calorie content of the dish.