For lose weight sustainably and stay in good health, it is recommended to favor a lighter dinner since the latter does not precede energy expenditure. This advice implies that the lunch must be satiating and rich in nutrients. But that doesn’t mean you can indulge in sugary, high-fat meals every lunchtime.
If you want to achieve lasting weight loss, focus on breakfasts rich in nutrients and low in calories. Are you out of ideas? UAmerican dietitianknown as Melissa Rifkin, MS, RDN, CDN shared for the American press several recipes lunches at less than 400 calories. It also lists what a midday meal must contain to be considered balanced.
The 3 rules for a balanced lunch: vegetables, proteins and no sugar!
To begin with, a good lunch should always include a protein. Whether it’s poultry, fatty fish or nuts, protein is a filling ingredient. Forgoing it could lead to snacking cravings later in the day and extreme hunger at dinner.
Also stock up on vegetables at noon. Vegetables are very low in calories and add bulk to your meals. Adding a salad as an accompaniment to half a sandwich or serving your proteins on a large bed of lettuce or zucchini will help you stock up on fiber, which is very filling and beneficial for digestion.
Limit sugar at noon. Be careful, it is not only hidden in your desserts, but also in sauces, condiments and white bread. Choose natural forms of sugar, such as fruit, rather than manufactured foods with added sugar.
Chicken and pepper pasta salad
Ingredients : 1 serving of cooked twists (170 calories); 2 tablespoons Italian dressing (71 calories); 85 g roasted chicken breast (122 calories); 1/2 red bell pepper, seeded, diced (15 calories).
Mix the cooked pasta with the vinaigrette, chicken and pepper. Cool before serving.
378 calories, 11 g fat (2 g saturated fat), 578 mg sodium, 40 g carbohydrates (6 g fiber, 3 g sugar), 30 g protein.
Four-Ingredient Chili
Ingredients : approximately 100 g of 93% lean ground beef, (172 calories), ½ serving of drained pinto beans (99 calories), ½ serving of salsa (38 calories), ¼ avocado, diced (81 calories).
Brown your ground beef until cooked through. Toss with warmed pinto beans and salsa until well combined. Garnish with avocado and serve.
390 calories, 15 g fat (4 g saturated fat), 1,323 mg sodium, 31 g carbohydrates (10 g fiber, 6 g sugar), 31 g protein.
Spinach salad and vegetarian burger
Ingredients : 2 servings of spinach, raw (14 calories), 2 tablespoons of Italian vinaigrette (71 calories), 1 cooked vegetarian burger (124 calories), ¼ of a crumbled feta cheese (100 calories).
Toss the spinach with the dressing and top with the cooked veggie burger and feta.
309 calories, 18 g fat (7 g saturated fat), 1,165 mg sodium, 15 g carbohydrates (5 g fiber, 2 g sugar), 18 g protein
