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.
Proper nutrition - menu for every day
Sample list of dishes:
Breakfast: oatmeal with apple and cinnamon; omelette with beans or smoothie made from kefir, cottage cheese with cinnamon, banana
Lunch : boiled chicken breast, buckwheat, vegetable salad; stewed cabbage with sesame seeds, beans; stewed chicken with pumpkin seeds and vegetables
Dinner : salad with cabbage and carrots, chicken fillet; baked fish with vegetables; cottage cheese with pumpkin seeds, kefir.
Apples, bananas, vegetable salad, apple and carrot salad with honey, a fried egg with bread are suitable snacks.
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.
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.
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.
Healthy eating
Healthy nutrition is nutrition that ensures human growth, normal development and vital activity, promotes health and prevents diseases.
Following a healthy diet coupled with regular exercise reduces the risk of chronic diseases such as obesity, high blood pressure, diabetes, cardiovascular disease, and cancer.
Source Wikipedia
Following the principles of a healthy diet is necessary, first of all, in order to be healthy.
Basic principles of healthy eating:
- Proper diet. You should eat at least 5 times a day. This is breakfast, second breakfast, lunch, afternoon snack, dinner. There should be 2.5 - 3 hours between meals;
- The diet should be varied, include more vegetables and fruits;
- Consider calories;
- Eliminate harmful foods from your diet and replace them with healthy ones;
- Choose products with natural ingredients;
- Give preference to unprocessed foods. Eat more fruits and vegetables that have not been heat-treated;
- Maintain drinking regime;
- Have snacks between main meals. Eat foods that will help dull the feeling of hunger - bread, cottage cheese, fruits;
- Eat less salt. It retains water in the body and puts stress on the kidneys.
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.
Low-calorie vegetable soup
Ingredients:
- 4 strong tomatoes;
- 6 onions;
- 2 bell peppers (red and yellow);
- ½ head of cabbage;
- 1 carrot;
- 1 stalk of celery;
- 1 bunch of fresh dill;
- 1 bay leaf;
- garlic to taste;
- salt.
Cut the onion and garlic into small pieces. Cut the carrots into thin long strips or simply grate them. Finely chop the cabbage. Peel the peppers and chop into cubes. Also chop all the tomatoes.
Place all vegetables in a saucepan. Fill them with a small amount of water. Pour in a stalk of celery, cut into pieces, and chopped herbs. Add laurel. Salt the ingredients.
Bring the soup to a boil. Reduce heat and cook the dish uncovered over low heat for about half an hour. Serve hot. The soup recipe can be slightly modified by adding other vegetables.
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.
Green smoothie for weight loss
Ingredients:
- 1 ripe banana;
- 1 fresh cucumber;
- 20 g lettuce leaves;
- 5 sprigs of fresh parsley;
- 1 stalk of celery stalk;
- 90 ml unsweetened natural yogurt;
- 60 ml sparkling mineral water.
Wash the stalk of celery and chop into pieces. Wash the lettuce leaves, dry them and tear them with your hands.
Peel the banana and cut into small circles. Chop the cucumber into pieces. First remove the rough skin from the old vegetable.
Place all crushed ingredients into a blender bowl. Beat the products until smooth. Pour in unsweetened yogurt. Run the blender for another half a minute. Dilute the cocktail with mineral water.
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.
Proper nutrition
Our health directly depends on what we eat. Food provides us with energy and affects our mood. Therefore, one of the important conditions for a healthy lifestyle is proper nutrition.
People need to think about PP:
- Those who want to get rid of excess weight;
- For those who have decided to lead a healthy lifestyle;
- Athletes;
- For preventive purposes;
- Those on a diet.
Most often, people who want to lose weight switch to PP.
In most cases, excess weight is the result of bad eating habits, poor diet, consumption of high-calorie foods, and low physical activity.
And excess weight is not only a matter of beauty, but also of health.
Basic rules of PP
If you decide to take care of your health and switch to PP, the first thing you need to do is eliminate “harmful” foods from your diet:
- Sugar and products that contain it;
- Baked goods made from white flour;
- Sausages;
- Semi-finished meat products;
- Fast food (chips, hamburgers, French fries);
- Sparkling water;
- Ketchup;
- Mayonnaise;
- Alcoholic drinks.
All these products do not bring any benefit to the body; they are high in calories and are quickly stored in fat.
An important condition is compliance with the water regime. You need to drink at least 1.5-2 liters of plain water every day. Drinking this amount of water throughout the day is quite possible. Drink one glass in the morning before breakfast, drink one glass half an hour before meals, drink a glass after physical activity.
Water is involved in the breakdown of fat and in biochemical processes in the body, suppresses appetite, and a person eats significantly less. It is very effective in losing weight, and at the same time its energy value is 0.
The most difficult, but also the most important thing is to establish a diet, correctly calculate the amount of proteins, fats and carbohydrates taken.
Approximate diet:
- Breakfast – 7.00
- 2nd breakfast – 10.00
- Lunch – 13.00
- Afternoon snack – 16.00
- Dinner – 19.00
Light snack – 21.00. Kefir and low-fat cottage cheese are suitable for this.
The time is calculated based on the fact that you get up at 6.00 and go to bed at 22.00. If you get up and go to bed later, adjust the time to suit your needs.
The main condition of PP is to eat small portions every 3 hours. You should not take long breaks between meals, skip breakfast and dinner, or snack on nutritious food. All this will slow down your metabolism and lead you to a breakdown.
A proper diet speeds up metabolism, promotes weight loss, and saturates the body with nutrients and energy. You will stop feeling a constant feeling of hunger.
To lose weight and maintain the results, you need to understand that PP is not a short-term stage of losing weight, it should become a part of your life.
The basis of your diet should be:
Low glycemic index carbohydrates:
- Cereals;
- Durum wheat pasta;
- Unpolished rice;
- Vegetables;
- Fruits;
- Legumes;
- Rye or whole grain bread.
It is necessary to minimize the consumption of carbohydrates with a high glycemic index. These include:
- Sweets;
- White pastries;
- Honey;
- Some types of sweet fruits;
- Pasta from soft wheat varieties;
- White rice;
- Dried fruits.
Eliminate fried foods from your diet. It increases cholesterol and, due to the fact that it is fatty and higher in calories, is often the cause of excess weight. It is better to cook, stew or bake food in the oven.
When preparing vegetable dishes and cereals, fiber is destroyed, which is what helps you lose weight. In addition, fiber helps to quickly saturate and process food. Therefore, preference should be given to raw vegetables.
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.
Kefir soup
Ingredients:
- ½ liter low-fat kefir;
- 1 large cucumber;
- 2 – 3 cloves of garlic;
- 4 – 5 green onions;
- 20 g fresh dill and parsley;
- 15 g fresh green basil;
- salt.
Cool the kefir. Peel the cucumber and cut into small squares. Wash all fresh herbs, chop, combine with mashed garlic.
Place the prepared ingredients into serving bowls. Add salt to taste.
Pour the cooled fermented milk product on top. Stir the soup and taste immediately.
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.
