Diet lunch - recipes and menu for weight loss with photos. Lunch for weight loss - menu options and recipes for dietary dishes with photos

Diet lunch for weight loss involves the formation of a healthy diet based on the use of low-calorie cooking recipes. Rationally balanced food improves metabolism, accelerates the absorption of food, enhances the body's vital functions and physical activity.

What is a diet lunch

According to scientific research, at noon the human body actively produces enzymes, the action of which is aimed at breaking down and processing food. Diet lunches saturate the body with nutrients and vitamins necessary to maintain an active lifestyle. Nutritionists strongly advise filling your daily diet with low-calorie dishes with an optimal content of proteins, slow carbohydrates, and healthy fats. Their correct proportion determines the algorithm for slimming the figure.

Diet lunch for weight loss

A rational combination of micronutrients will provide the body with energy, helping to improve well-being during the diet. A diet lunch for weight loss excludes the consumption of foods with sugar. A sharp increase in blood glucose provokes drowsiness, loss of energy, and active awakening of appetite in the evening. Lunch for those losing weight may include healthy sweets:

• dried fruits;
• marshmallows;
• bitter chocolate;

Healthy lunch

The energy value of food is determined by calorie content. To maintain the vital functions of the body, a certain amount of energy is needed, the main sources of which are proteins, fats and carbohydrates. A healthy lunch involves correctly counting the calories in the food you eat. At the same time, the calorie content of lunch should depend on your goals. In any case, losing weight is supposed to have health benefits.

What to eat for lunch with proper nutrition

Healthy, balanced food will help you get rid of excess weight, gastrointestinal diseases, fatigue, malaise, and irritability. Lunch with proper nutrition should not include products containing harmful additives, including emulsifiers, stabilizers, food colors, antioxidants, flavors, and preservatives. The main principles of proper nutrition will allow you to create your lunch diet as efficiently as possible:

1. Limit the use of red meat.
2. Eliminating the consumption of trans fatty acids contained in hydrogenated oils, which are present in chips, candies, and baked goods.
3. The use of whole grain products - sources of vitamins B, E, fiber, zinc, magnesium, folic acid.
4. Compliance with cooking technology in the oven, steamer, multicooker.

Lunch options for healthy eating

A balanced lunch menu involves eating foods rich in fiber and protein. One of the lunch options with proper nutrition is as follows:

• Cabbage soup. Fill the pan with a liter of water, add a pinch of salt, pepper, bay leaf, celery, spices, and a spoonful of olive oil. Cut pre-peeled potatoes and onions into cubes. Grate the carrots on a coarse grater. Chop the cauliflower. Cook all components for 30-50 minutes. until fully cooked.
• Fish in a pot. Place the cut fish in a pot, alternating layers with zucchini, carrots, onions, and cauliflower. Pour in kefir. Bake in the oven at 180°C.

What to eat for lunch when losing weight

To lose weight, it is important to eat healthy foods. Nutritionists strongly recommend a comprehensive intake of foods that have fat-burning properties. A proper lunch for weight loss is formed by observing the main rule: the inclusion of beneficial microelements that have a positive effect on the body:

• Slow carbohydrates satisfy the appetite, replenish the body with energy and lightness. Their maximum content is concentrated in cereals and pasta.
• Proteins strengthen muscle mass and reduce cravings for sweets. Contained in meat, seafood, eggs, cottage cheese.
• Fiber cleanses the body and speeds up metabolism. Its source is mainly vegetables and fruits.

Diet lunch recipes for weight loss

High-calorie dishes help slow metabolism, provoking the risk of putrefactive dyspepsia in the intestines. Healthy diet lunch recipes for weight loss will allow you to prepare simple and tasty dishes:

• Salad with squid and avocado. Boil the squid in salted water, cut into slices. Grind cucumber, avocado and 2 boiled eggs. Place all ingredients on a dish, pour sour cream, garnish with herbs and a slice of lemon.
• Lazy dumplings. For one serving you will need to mix low-fat cottage cheese with an egg, 2-3 tbsp. whole grain flour, a spoonful of semolina and salt. Form small balls from the resulting curd mass and boil. Eat the finished dish with natural yoghurt.

What to eat at work for lunch

Dry snacks at lunchtime are the cause of dehydration, obesity, and stomach problems. In order to eat nutritiously at work during lunch, it is important to develop an effective diet in advance aimed at activating brain function and physical activity. Diet lunch options for the office include:

• porridge;
• chicken bouillon;
• boiled meat;
• steamed cutlet;
• pilaf with stewed vegetables;
• casserole;
• light salads.

Delicious and healthy lunch

Fruits, berries, nuts and dried fruits are an excellent option for a snack. A tasty and healthy lunch at the workplace should fill the body with useful substances. Among the recipes for dishes for “office walls” are:

• Light salad with chicken and grapes. Place boiled chicken meat on lettuce leaves. Add grapes and a few grams of ground walnuts on top. Use natural yogurt or lemon juice as a dressing. If stored in the refrigerator, the salad will remain fresh for a long period of time.
• Vegetable pancakes with beans. Grate the zucchini or boiled beets, add 3 tbsp. l. semolina, egg, seasoning or garlic. Pancakes are prepared in the oven preheated to 180°C. Have lunch with canned beans and fresh tomatoes.

Video: how to prepare a diet lunch

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

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

How to choose the right lunch menu

The quickest way to determine your diet lunch menu is by sticking to one diet. This could be the popular diet of Pierre Dukan. He described it in his book “I Can’t Lose Weight.” You can find many recipes for weight loss dishes that are used by dieters around the world. The peculiarity of this diet is its duration - Monsieur Dukan recommends sticking to his diet for the rest of his life.

You can also base your daily diet and meal preparation on the number of calories (the eponymous “Calorie-Based Diet”) that are contained in each dietary dish 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 count the number of calories, then grandma's method will help: fold your palms into 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 your supply of proteins, fats, and carbohydrates throughout the day.
• Drink more water, treat yourself to fruits and vegetables.
• Always be on the move and learn something new every day.
• Give up bad habits and play 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 dietary nutrition

• When preparing a healthy dietary dish, you need to remember the importance of carbohydrates. Many people who are losing weight underestimate the impact of these nutrients on the weight loss process. And even more people overestimate the extent of the negative impact of carbohydrates. It is important to always remember that for optimal functioning, your body needs all nutritional components (BJU). Thus, the necessary carbohydrates for a healthy lunch can be in the form of porridge, durum pasta, baked or boiled potatoes.
• Following Pierre Dukan's rules for losing weight, drink 2 liters of water daily (drink the liquid 20-30 minutes after meals) and walk for 30-40 minutes in the fresh air (for example, in a city park).
• Try to eat lunch 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 eating (and digestion), the feeling of fullness comes much faster.
• Eat at the same time every day.
• 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.
• Follow the rule: the simpler the lunch, the easier it is to lose weight.
• Don't 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, have a healthy lunch. Many people are shocked by the thought that they will have to have lunch (and with the modern rhythm of life, perhaps even dinner) at work or in a fast food restaurant. In this case, experts offer a simple solution: prepare a diet lunch at home and take the food with you. You can choose a 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 lunch is made of.
• It will definitely be fresh, tasty and healthy.
• You can try something new every day.
• You don't have to rush to decide where and what to eat.

Preparing a nutritionally healthy lunch is based on the daily needs of the body. They directly depend on lifestyle and energy expenditure during the day. That is, the more active your life is, the more eventful your lunch should be.

Menu options

Traditionally, dietary 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 noodle soup;
• dietary borscht without frying;
• vegetable cream soup;
• broccoli and green pea soup;
• vegetable soup with beans.

Second dietary dishes:

• shrimp omelette;
• canned tuna in pita bread;
• bell pepper baked in the oven;
• ​steamed vegetables;
• chicken breasts baked with low-fat cheese;
• baked jacket potatoes.

Salads:

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

Diet desserts:

• fruit and cottage cheese casserole;
• jelly with fruits and berries;
• milk and fruit dessert (with gelatin);
• fruit salad with yogurt;
• vanilla pudding with milk;
• orange or strawberry sorbet.

Beverages :

• black coffee without sugar;
• tea (preferably green) without sugar, milk and cream;
• mineral water;
• fresh juices;
• fruit drinks;
• smoothie.

Dietary recipes

Cream of mushroom soup with cheese

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

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

• celery stalk - 150 g;
• processed cheese (low fat content) - 200 g;
• milk - 50 ml;
• champignons - 0.5 kg;
• onion - 1 head;
• nutmeg - 1 g.

1. Cut celery, mushrooms and onions into medium cubes.
2. Bring the water to a boil and add the resulting mixture there. Cook for 20 minutes.
3. The finished broth must be cooled and blended with a blender.
4. Add cheese, cut into cubes, and put on fire.
5. All that remains is to add chopped nutmeg and milk.
6. Beat again with a blender and let it boil. The soup is ready!

Chicken noodle soup

Ingredients :

• ¼ chicken;
• potatoes - 4 pcs.;
• onion - 1 head;
• carrots - 1 pc.;
• vermicelli (“gossamer”) - a handful;
• greens, salt - to taste.

How to cook :

1. We wash the meat, fill it with cold water, put it on the fire and bring it to a boil. Skim off the foam, if any.
2. Remove the finished meat from the broth and cool, divide into pieces.
3. We clean the vegetables. Three carrots on a coarse grater, cut onions and potatoes into cubes.
4. Add vegetables and potatoes to the broth and cook until the potatoes are ready.
5. Add vermicelli and cook for 5 minutes.
6. Sprinkle with herbs.
7. ​Allow the soup to simmer until ready and serve with chicken pieces.

Omelette with shrimp

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

We will need:

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

Cooking steps:

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

Canned tuna in pita bread

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 :

1. Grease a sheet of lavash with sour cream.
2. Cut the eggs into small pieces.
3. Mash the tuna with a fork, add the eggs and spread the resulting mixture evenly onto the pita bread.
4. We wash the greens.
5. Finely chop the onion, tear the salad with your hands (removing thick veins).
6. Place the greens on top of the fish and eggs.
7. We wrap the top and bottom edges of the pita bread inward by 2-3 cm, then completely roll it from the sides into a roll. The dish is ready in 30 minutes.

Salad for weight loss

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

Low calorie dessert

A dietary dessert will be an excellent end to your healthy lunch. Nutritionists have long refuted the myth that when losing weight you need 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 dietary dessert, here is the recipe fruit and cheese casserole:

1. Mix a pack of low-fat cottage cheese with 1 egg, 2 tbsp. l. oatmeal and 1 tbsp. l. milk.
2. Line a baking pan with parchment.
3. We lay out fruits (it is best to use grapefruit, apple, orange, pineapple or banana) and fill them with curd mass.
4. Bake for 25 minutes at 180 degrees.

There are many diets that really work, the menu of which is laid out by week and month. This will undoubtedly make your life easier, because you won’t have to frantically search for recipes and run around the nearest stores in search of the right ingredients.

Don’t forget to use your imagination and delight yourself every day with dietary and culinary delights!

Healthy food of the 21st century

In the age of high technology and online life, proper and healthy nutrition (which also helps you lose weight) is a fashionable trend. Although many young people distinguish between the concepts of diet and proper nutrition (PN). But today we can say with confidence that an era is coming where the diet will be equal to PP. It has become possible to achieve great results in working on your figure without making Herculean 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 photos you won’t see high-calorie or simply “non-photogenic” food. Breakfast in the form of a smoothie of fresh fruit and oatmeal (the photo composition is diluted with flower petals and berries scattered on the table). Lunch consists of cream of mushroom soup, vegetable salad and a handful of nuts. Dinner: turkey meatballs with herbs and fruit tea. Try taking a photo of your lunch so that it gets hundreds or thousands of likes! It already looks like a sport.

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

Lose weight and eat right!

Hello. Proponents of a healthy diet constantly insist 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 busy at work?

Today we will talk to you about just this. And also about what principles such a meal should be based on. And of course, I will share recipes for quick and easy-to-prepare dishes that you can eat at home and also take with you as a business lunch.

How to eat without getting fat

When the word “dietary” is used, people unfamiliar with the principles of healthy eating may wince. Here you work tirelessly, you want to sit down in the middle of the day and eat a tasty and satisfying meal, and not be content with a leaf of lettuce or a plate of lentils.

Wait, don’t rush to stop reading the article, and you will see that lentils can be prepared to lick your fingers without much effort.

In order to rightfully call lunch healthy, you don’t need to scrupulously count calories.

The same, by the way, applies to breakfasts, as I talked about in the article , and of course for dinners, pay attention to the article .

A good lunch is one that does not cause a feeling of heaviness in the stomach, is well digested, and does not leave behind excess fat deposits. And in order for it to be exactly like this, you should adhere to simple rules.

To make lunch healthy

It is necessary, firstly, that it certainly exists. Don't skip your daily meal , citing busyness or, what is much worse, diets.

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

By skipping a meal in the middle of the day, you risk causing hormone imbalance and 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 and not work.

In general, the rules for a good lunch are:

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

• About half of your plate (or better yet, two-thirds) should be vegetables. Plant foods are easily digested and help heavy components to be absorbed more easily, do not make you sleepy, and contain many useful substances. It is advisable that your vegetables be 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 devotes all its resources to digesting this heavy food. 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:

• Don't rush for food, no matter what delicious she wasn't or no matter how you had time. Allow about 20 minutes for it. Chew your food well.
• Do not drink drinks (water) during or for 30 minutes to an hour after meals.

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

Although there is a completely opposite opinion on this point - they say that you can drink water, it does not cause any harm to the digestion of food.

The only rule is that the water should be no 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’ve sorted out the principles of menu construction and the basic rules, now it’s worth focusing on what to cook.

Daily Meal Menu

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

Snacks instead of lunch

The options are:

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

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

During a work break

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

• Buckwheat or oatmeal porridge

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

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

• Jacket potatoes

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

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

Functional nutrition

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

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

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

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

This is just a small part of the examples. Some people have their own mini-meals that you can eat without harming 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 several easy recipes for lunch dishes. If you prepare them in advance, you can take them with you to work.

Both tasty and healthy

First, as is customary, first courses.

Zucchini puree soup

Required

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

Fry finely chopped zucchini and onions in a frying pan, add garlic. Afterwards, add the vegetables to the boiling broth and cook until tender.

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

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

Vegetable soup

The recipe can be studied in detail in this video.

Required

• Carrots, cucumber, bell pepper – 1 pc.
• Potatoes – 1-2 pcs.
• Onion – 1 pc.
• Cabbage - an eighth of a medium-sized head of cabbage
• Tomatoes – 2-4 pcs.
• Vegetable oil – 3 tbsp.
• Butter – 15 g
• Greens to taste

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

Place vegetables in layers - carrots, potatoes, onions, cabbage and so on. Now cover with a lid and simmer on low heat. Time – 30-40 minutes.

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

Lentil salad

Now - the promised lentil dish, 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 they cook 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, add salt; to be ready, just 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 the dressing - mix olive oil with lemon juice, pepper and salt. Now add the mixture to the salad and mix everything well.

Beef and vegetable stew

Getting ready in the next video.

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

Beef stew

Ingredients

• Beef – 300 g
• Onion – 1 pc.

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

At the same time we are preparing

Vegetable stew

Vegetables (various to choose from) – tomatoes, onions, zucchini, eggplant, bell peppers, carrots.

We chop the vegetables, and when the meat is ready, remove it from the pan and put the vegetables there. Fill with water and simmer for 25 minutes.

So simple recipes dietary dishes for lunch. If you have your own favorites dishes – tell us about them in the comments. I'll just sum it up for now.

What to remember

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

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

When fighting obesity, every meal plays an important role, but lunch has a special place. It needs to be made light enough, nutritious and tasty at the same time. You should have enough energy until the evening. Proper nutrition is balanced, so it can support both normal daily activity and exercise in the gym. A complete meal includes protein foods, slow carbohydrates and unsaturated fats.

The ideal lunch contains the necessary nutrients in the proper proportions. During the daytime, experts recommend protein foods in combination with carbohydrates . It saturates with energy, allows you to not feel hungry for a long time. Particular attention is paid to their quality - simple carbohydrates should be completely abandoned. They cause a sharp rise in blood glucose levels, the consequences of which will be weakness and a desire to sleep.

To lose weight, you need to eat right. You can’t rush - nutritionists recommend chewing thoroughly, this will allow you to absorb food as efficiently as possible. Moreover, you will be able to get enough of a small amount of food. You can often come across advice not to drink directly during lunch; it is better to wait at least half an hour. Some believe that this reduces the concentration of stomach acid, which impairs metabolism. Although there is also an opposite opinion - drinking drinks does not affect the digestion process in any way.

It is better to have lunch without being distracted by reading or watching TV. In this case, saturation comes much faster. Try to feel each piece, first enjoying its appearance and aroma. After finishing your meal, you need to sit quietly for a few minutes.

How many calories should a daily meal contain? To lose weight, this amount should not exceed 350-450 Kcal. The BJU ratio is also important - if you want to burn excess deposits, it should be different than when training for mass or to maintain weight. So, to lose weight, you need 10 to 20% carbohydrates, 40 to 50% proteins and 30-40% fats.

Proteins, fats and carbohydrates

It is preferable to consume complex or slow carbohydrates (polysaccharides). They are called complex because they contain not one, but three molecules, which allows them to be absorbed longer, creating energy reserves for a longer period. Sources of polysaccharides are the following products:

• legumes (peas, beans, lentils);
• cereals (wheat, other cereals);
• potato;
• pasta.

During the day, it is advisable to refrain from eating foods made with premium flour and sugar - baked goods, cakes, and sweets. Most diets prohibit them altogether. But if you really have a craving for sweets, it’s better to eat something that will be healthy - dried fruits, a slice of dark chocolate, a teaspoon of honey.

Fiber is also a type of complex carbohydrate. ov. It is very useful:

• Promotes the process of losing weight;
• Reduces the risk of developing various diseases;
• Normalizes digestion.

Any person needs at least 30 grams. fiber per day. It is found in bran, vegetables, fruits and nuts.

An important building material for cells that helps you look beautiful and feel good is proteins. Their main source is food of animal origin:

• Lean meat (boiled or steamed);
• Fish;
• Dairy products.

Many people mistakenly assume that on a diet it is necessary to reduce or completely eliminate any fat. The origin of such a myth can be understood, because it is this substance that is associated with excess weight. In reality, everything is not so - some types of fatty acids are not only necessary for the body, but even help reduce body weight. Moreover, reducing fat levels to less than 15% leads to hormonal disruptions in the body. They play an important role in the life of the body:

• Maintains cell elasticity.
• Helps metabolism.
• Protect vascular health.
• Normalizes cholesterol levels.

All of this only applies to healthy, unsaturated fats. Saturated ones, contained in pork, butter, lard, margarine, are harmful. Trans fats, which are obtained by processing vegetable oils, are especially dangerous. There are many of them in confectionery, baked goods, and fast food dishes. Therefore, you need to have lunch completely excluding such products from the menu. You should not use saturated fats for cooking at home either. It is easy to identify them among others - they remain solid at room temperature.

Sources of unsaturated fatty acids are:

• Nuts (hazelnuts, pistachios, almonds);
• Lamb meat;
• Avocado;
• Sea fish, shrimp;
• Cold-pressed vegetable oils (flaxseed and olive are especially useful.

Although fats contain an increased amount of calories (9 per gram), there is no need to be afraid. They do not go into deposits; the body uses these substances for its own needs - it stimulates the digestive system, supports the construction of new cells, etc.

Proteins, fats, carbohydrates in the right ratio - this is a good lunch option from which you can benefit. You can organize this at work too. You need to prepare dietary meals in advance and take them with you in the morning. Many people set aside one evening to prepare their menu for the week ahead, put it in containers and freeze it. All that remains is to heat up the food, coming to the office. This way of eating has many advantages:

• the exact composition of each dish is known;
• lunch will be tasty and fresh;
• money is saved (eating in a cafe is much more expensive);
• There is no need to rush to choose something from the menu at a fast food restaurant - most often there is some healthy food there.

If you do have to go to a cafe, it can be difficult to choose what to eat for lunch. It is best to order first courses - as a rule, even in public catering they are not too high in calories. When serving, you should ask that no sauce be added to the salad - it contains the largest number of calories.

Avoid buns, sweets, and cakes. For a snack with colleagues, instead of store-bought yogurt (which contains a lot of chemical additives and sugar), choose fresh berries or fruits.

Some diseases require a special approach. For example, propionic acidemia (PPA) requires a sharp restriction of protein foods (up to 1.5 g per day). In this case, you need to take essential amino acids. Diabetics also require a special diet. Celiac disease requires eliminating any foods containing gluten. So, before starting serious dietary restrictions, it is better to consult with a specialist, and adjust recipes found on the Internet to suit yourself.

Proper nutrition should not be monotonous. To make a low-calorie lunch not only healthy, but also tasty, you will have to work a little. But the result is worth it. Here are some recipes you can make your own changes to.

Light vegetable soup

The basis is not meat broth, but plain water (1 liter). Chop celery, one peeled potato, cauliflower (or broccoli), carrots. Add a tablespoon of vegetable oil, salt, seasonings. Cook until done.

Meat in pots

Even a banal chicken breast cooked in the oven will be very tasty. Those who are not on a diet will also enjoy this dish, so it is better to prepare several servings at once.

Cut the chopped fillet into pieces and place on the bottom of a ceramic pot. On top are various vegetables in several layers. For example - zucchini, onions, carrots, broccoli. Sprinkle each layer with herbs or seasonings (without salt or sugar). Pour in water or low-fat kefir. Bake for 50-60 minutes at 180°C.

Healthy salads

What salad will be considered dietary? One that contains the right ingredients. These food combination options may seem unexpected, but they meet all dietary requirements. You should choose healthy foods as a dressing - natural yogurt without additives, low-calorie sour cream, olive oil. Oils are now sold in the form of sprays - this can significantly reduce the overall calorie content of the dish.

In modern society, healthy eating has become a trend. Although not every diet can be considered correct - for example, mono-diets are rather harmful. A huge number of bloggers daily share recipes for mouth-watering dishes prepared according to all the rules of a balanced diet. So choosing a healthy diet for yourself will not be difficult. Today it has already been proven that losing weight largely depends on what and how much a person eats, and not on how much he exercises.

Attention, TODAY only!

Over one year old

The SPA diet, created by specialists at the Miraval SPA wellness center, is a great start for weight loss, but among other things, it also helps to change eating behavior in general, ingraining new, healthy habits.

By the way, the diet can be adjusted to better suit your taste preferences. Try it, and you will understand what it is like to lose extra pounds without harsh taboos; losing weight is a pleasure.

The principle of the SPA diet: lose weight without restrictions!

To create a personalized meal plan, use the list below. In it you will find 7 ideas for breakfast, 7 for lunch and the same number for dinner. Choose one dish from each category every day. In this case, the daily diet should not exceed 1500 kcal.

This is enough to lose about half a kilo a week without feeling hungry. If you live by the principle “not a day without fitness,” then you can easily afford 1800 kcal. Make your choice based on your tastes.

For example, if you don’t like fish, then ignore fish dishes from our list! Do you like wheat porridge? Wonderful! Eat it every morning. By the way, this dish is one of the most favorite in Miraval SPA. Therefore, we provide a detailed recipe for making wheat porridge and recipes for other “hits”: barley salad with apples and Tuscan chicken with wheat pilaf.

Think what you eat

Learn to eat mindfully. For example, before you start eating, ask yourself: “Do I want this food in my stomach? What benefit will it bring me?

Pay attention to the appearance, smell, and flavor of the dish. And from time to time put the fork aside, taking short breaks. If you are dining alone, try not to turn on the TV or read at the table - nothing should distract you from your food.

Small pleasures

If you completely eliminate your favorite foods from your diet, your cravings for them will only increase. This means that you are unlikely to stick with the diet to the end. Therefore, we have included various dessert options in the program that will add pleasant variety to your daily menu.

All facets of fitness

Do cardio for at least 30 minutes a day. Then you will lose weight even faster and will not lose muscle mass along with fat.

Menu for a SPA diet for 7 days!

Ideas for 7 low-calorie breakfasts

1. Whole grain toast(2 slices) with chocolate or shrimp butter (1 tbsp); orange or grapefruit.
Energy value: 325 kcal.

2. Cereal flakes(2/3 cup) with skim milk (2/3 cup) and pieces of fresh fruit (bananas are best).
Energy value: 350 kcal.

3. Muesli(1/2 cup), seasoned with plain milk yoghurt (1 small cup); any fresh fruit.
Energy value: 298 kcal.

4. Pita with filling from 1/2 cup low-fat cottage cheese and 2 tbsp. l. any chopped dried fruits.
Energy value: 308 kcal.

5. Oatmeal(2/3 cup) with 1 tablespoon chopped almonds, walnuts or sunflower seeds; 1 cup strawberries, blueberries or raspberries. Energy value: 350 kcal.

6. Wheat porridge on apple juice with milk and dried fruits, sprinkled with 1 tbsp. l. chopped walnuts; 1 cup strawberries, blueberries or raspberries.
Energy value: 300 kcal.

7. Sandwich with fried eggs: beat 1 egg and 2 egg whites, fry the eggs in vegetable oil and place them on a slice of whole grain bread. Two slices of melon. Energy value: 290 kcal.

Ideas for 7 low-calorie lunches

1. Pasta (2/3 cup) with chicken meatballs(80-90 g), sprinkled with tomato sauce; salad of tomatoes and cucumbers with herbs. Energy value: 389 kcal. Dessert: 1 scoop of vanilla ice cream. 100 kcal.

2. Burrito with vegetables, beans and cheese: Place 1 cup of shredded cabbage, carrots, onions, cucumber and 1/2 cup of canned beans on a sheet of Armenian lavash, pour over 2 tbsp. l. light mayonnaise, sprinkle with 1 tbsp. l. grated cheese and wrap. Energy value: 319 kcal. Dessert: 3 oatmeal cookies. 85 kcal.

3. Tuscan chicken with bulgur or spelled pilaf; 1 cup steamed vegetables.
Energy value: 455 kcal.
Dessert: 1/8 bar of dark chocolate. 75 kcal.

4. Grilled salmon(80-90 g); 1 boiled potato; a fresh vegetable salad. Energy value: 340 kcal. Dessert: fruit ice. 70 kcal.

5. Chicken with vegetables and rice: Stew 60g diced white meat chicken with 1 cup mixed vegetables and 1 cup cooked brown rice.
Energy value: 390 kcal.
Dessert: 1 cup sliced ​​melon with 1/4 cup vanilla milk yogurt. 105 kcal.

6.Vegetable pizza: grease the pizza base with ketchup, place chopped tomatoes, sweet peppers, mushrooms and onions on top, sprinkle with grated cheese and a mixture of dried oregano and basil; bake in the oven.
Energy value: 320 kcal.
Dessert: 1 muesli bar. 90 kcal.

7. Grilled chicken fillet(110-120 g); 1/2 cup mashed potatoes; pearl barley salad with apples (see recipe). Energy value: 420 kcal. Dessert: 1 cup fresh berries with 1/4 cup light yogurt. 110 kcal.

Ideas for 7 Low Calorie Snacks or Snacks

1.30 g soft cheese, 4 thin whole grain breads and 1 apple.
Energy value: 200-230 kcal

2.2 tbsp. l. any dried fruits and 2 tbsp. l. nuts other than peanuts or sunflower seeds.
Energy value: 220 kcal

3. 1/2 cup low-fat cottage cheese with fresh fruit and 3 tbsp. l. cereal.
Energy value: 210 kcal

4. 1/2 pita spread with melted cheese, and 1/2 cup grapes.
Energy value: 190 kcal

5. 1 slice whole grain bread from 1 tbsp. l. nut butter, 1 banana.
Energy value: 270 kcal

6. 1 cup low-fat yogurt without fillers with 3 tbsp. l. muesli, 1 pear.
Energy value: 230 kcal

7. 1 1/2 cups popcorn and 30 g of any low-fat cheese.
Energy value: 215 kcal

Ideas for 7 low-calorie dinners

1. Shawarma with chicken and vegetables: on a sheet of Armenian lavash, place 50-60 g of diced grilled chicken, 1 cup of chopped lettuce, cucumbers and tomatoes, pour over ketchup and roll into a tube, bending the bottom edge. Energy value: 330 kcal.

2. Salmon sandwiches: Mash 1/2 can of canned salmon in its own juice with a fork and mix with 1-2 tbsp. l. light mayonnaise; spread on 2 slices of wheat bread. 1 cup fresh vegetable salad. 1/2 cup chopped pineapple. Energy value: 400 kcal.

3. Vegetable salad with feta cheese: Mix 1 cup chopped tomatoes, cucumbers and bell peppers with 1 cup chopped herbs and 2 tbsp. l. diced cheese, season with a mixture of olive oil and lemon juice. 1 small whole grain muffin.
Energy value: 305 kcal.

4. Baked chicken breast(80-90 g) with a side dish of fried frozen vegetables. Energy value: 300 kcal.

5.Chicken salad: mix 1 cup of chopped herbs, 1/2 cup of tangerines, 80-90 g of finely chopped boiled chicken breast, 2 tbsp. l. chopped almonds, season with 1 tbsp. l. light salad dressing. 1 small whole grain muffin.
Energy value: 360 kcal.

6. Barley salad with apples; 80-90 g fried fish fillet; 1 cup fresh vegetable salad.
Energy value: 380 kcal.

7. Pita with vegetables and tofu: Make a pocket in the pita and fill it with 1 cup of a mixture of radishes, cucumbers, onions, carrots, lettuce and 80-90 g of tofu (soy cheese).
Energy value: 334 kcal.

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