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

For those who want to keep themselves in healthy shape, it is better to eat mostly protein foods with the addition of a small amount of complex carbohydrates. Don't forget about fiber - it can be fresh, baked vegetables, as well as herbs. For fat, you can add one teaspoon of vegetable oil to the dish.

Lunch may consist of poultry, fish, seafood or meat. Unpolished rice, buckwheat, legumes, and durum wheat pasta are very suitable as a side dish. Soup will not bring much benefit and will not fill you up, since the first courses contain a lot of water, but it can also be included in your diet, but without making the dressing too oily. Puree soup will be more useful. We cook food mainly by steaming, stewing, boiling, baking everything with a minimal amount of vegetable oil or without it.

Today I have prepared a selection of recipes that are perfect for lunch if you are eating right or losing weight. All dishes are very tasty, interesting, budget-friendly, and you can safely eat them without harming your figure.

Hake baked in foil with vegetables

An interesting option for a healthy hake lunch. The meat of this fish contains a lot of protein and vitamins, so it is often recommended by nutritionists, and baked with vegetables, it is doubly healthy. The dish turns out tender and juicy, since the foil does not allow the fish and vegetables to dry out, and Provencal herbs add a refined, unique aroma.

KBJU per 100 g: 52/6/2/3.

Ingredients:

• Hake – 600 g.
• Zucchini – 800 g.
• Carrots – 150 g.
• Bell pepper.
• Tomatoes – 2 pcs.
• A small bunch of parsley.
• Vegetable oil – 2 tbsp. l.
• Salt, Provençal herbs.

Preparation:

1. 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.
2. 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.
3. 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.
4. Once ready, drain off excess liquid. Salt, add parsley, mix.
5. 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.
6. 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.

Winter lunch

Winter lunch is serious business. In winter, you want solid, hearty meals. A great dish for the cold months is pea soup or solyanka. Even better is soup made from dried porcini mushrooms with pearl barley. In winter, seasonal vegetables are tricky, but sauerkraut is the right choice for a winter salad, such as cranberries or lingonberries. In addition to seasonality, when creating a menu, it is worth considering such things as ease and speed of preparation. Here are some tips for quick meals suitable for lunch: 1. Don't be lazy to stock up broths for future use
.
A liter container of chicken or beef broth won't take up much space in the freezer, but you'll always have the opportunity to quickly prepare a full meal. Even if you don’t have any time at all, season the broth with crackers, small noodles or an egg with herbs. 2. Meatball soup is quick and easy to cook - it does not require broth. While the potatoes and carrots are boiling, form meatballs from the minced meat (no need to add anything other than salt and pepper to the meat). Add them to the soup five minutes before they are ready. 3. Fish cooks much faster than meat. To avoid fiddling with breading and counting in horror the excess calories from flour, breadcrumbs and frying oil, poach or bake the fish. 4. Hearty potato salads are time-consuming and hardly healthy. But the avocado and grapefruit salad is prepared much faster and contains a lot of useful substances and vitamins. 5. The simplest salad
in the world is lettuce leaves that don’t even need to be cut. Tear them into large shreds with your hands and season with a mixture of olive oil, lemon juice, salt and a pinch of sugar. As an independent dish, such a salad is, of course, insignificant, but it perfectly garnishes any hot dish, be it meat, fish or poultry.

Tags:

• Diet
• Soup

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:

1. 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.
2. 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.
3. Forming cutlets. Grease the frying pan with olive oil. Fry the cutlets over low heat, covered, for 5 minutes on both sides.
4. 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.
5. We transfer everything into plastic food containers. In the first container - salad, in the second - lentils with cutlets.

Lentil soup

Hearty lentil and shrimp soup - a Russian interpretation of an Italian dish. It turns out very tasty!

Required:

• red lentils - 0.2 kg;
• shrimp - 0.3 kg;
• garlic - 4-5 cloves;
• onion - 1 pc.;
• carrots - 1 pc.;
• lemon juice - 1 tbsp;
• ginger (root) - a small piece;
• tomatoes - 3 pcs.;
• greens - a small bunch;
• dried basil - to taste;
• salt pepper.

How to cook:

1. Boil lentils in salted water in a 1:1 ratio. The process will take about half an hour.
2. Peel the shrimp, sprinkle with lemon juice, season with pepper and place on a baking sheet lined with foil. Place in preheated oven for 5 minutes.
3. Peel and chop ginger, onion, carrots, garlic. Sauté in a non-stick frying pan without adding oil.
4. Pour boiled lentils with water, bring to a boil, add shrimp and fry. Simmer under the lid closed for half an hour.
5. Scald the tomatoes with boiling water, remove the skin, puree the pulp with a blender or mash with a fork. Place in soup, add salt, pepper and dried basil. Boil for about 5 more minutes and let it brew.
6. Before serving, garnish with chopped herbs.

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:

1. First of all, coarsely chop the chicken fillet. Three ginger on a fine grater.
2. 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.
3. 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.
4. We wash the buckwheat, then boil it in salted water until tender. We also boil green beans.
5. 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:

1. Boil the chicken fillet in salted water until tender, then cool to room temperature.
2. 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.
3. 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.
4. Cut the cooled chicken breast into small cubes. Three hard cheeses on a coarse grater.
5. 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.
6. 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.
7. 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.
8. 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:

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

Menu for weight loss

Menu for weight loss - this topic is relevant for many women who want to lose weight.
Who doesn't want to look good and have a slim figure? You don't have to go on an expensive diet to do this. To be slim, just follow simple rules:

• Eat at the same time every day. Have breakfast before 9 am, lunch before 2, dinner before 7. This will improve metabolism;
• You need to eat right. The feeling of fullness occurs 20 minutes after eating. Therefore, you need to leave the table feeling a slight feeling of hunger. Food must be chewed thoroughly;
• Don't snack on sweets. Better eat an apple or a piece of dark chocolate.

The cheapest diet is a water diet, but it is not suitable for everyone.

There are many options for inexpensive diets for weight loss. They give preference to seasonal vegetables and fruits, cereals and lean meats.

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:

1. Wash the mushrooms and tomatoes and cut them into slices.
2. Add spices to the minced chicken and mix thoroughly.
3. 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.
4. 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.
5. Prepare brown rice: pour it into a saucepan and add a pinch of salt. Cook until done.
6. Once cooled, transfer the pizza slices to a container. Place the cooked brown rice in the second container.

Roll with red fish

Seafood lovers will love this dish. To prepare it you will need:

• 50 g red fish;
• 1 thin pita bread;
• 2 tbsp. l. lemon juice;
• lettuce leaves;
• 50 g natural yogurt;
• 1/2 cucumber;
• 1/2 tomato;
• salt.

Cooking method:

1. Grind cucumber, tomato, red fish.
2. Grease the pita bread with yogurt. Place the rest of the ingredients on it. Sprinkle with juice and sprinkle with salt.
3. Roll the roll into a pocket.

If desired, you can add other ingredients to the dish. The main thing is to make sure that they are not too high in calories. To make the roll more tasty and satisfying, you can replace yogurt with plain curd cheese.

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:

1. 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.
2. Wash the chicken hearts, remove the fat, and cut into rings. Cut the carrots into thin cubes, finely chop the garlic.
3. 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.
4. 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.
5. Add rice and soy sauce to the chicken hearts and mix. Then add eggs, finely chopped ginger, sesame seeds. Mix everything again. Turn off the heat and let the dish sit under the lid for about 10 minutes. Be sure to serve hot, season each serving with unagi sauce.

Ratatouille with mozzarella – eggplant casserole

A very tasty French dish of baked vegetables with mozzarella. Ratatouille is perfect as a light lunch or dinner, and will also delight you with its bright summer taste.

KBJU per 100 g: 55/3/3/5.

Ingredients:

• A small zucchini.
• Bell pepper – 3 pcs.
• Eggplants – 2 pcs.
• Onion.
• Tomatoes – 2 pcs.
• Mozzarella cheese – 150 g.
• Salt, spices to taste.

Preparation:

1. Remove seeds from bell peppers and chop into small pieces. Cut the onion into large cubes.
2. 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.
3. 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.
4. 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.
5. Place the mold in an oven preheated to 200 degrees for 45–50 minutes.

Spicy eggplant with turkey

Delicious, spicy and very filling stewed eggplant with chicken. The dish can be served both hot and cold. This recipe will surely become your favorite, I recommend trying it.

KBJU per 100 g: 56/7/1/6.

Ingredients:

• Eggplants – 2 pcs.
• Turkey fillet – 200 g.
• One tomato.
• Filtered water – 100 ml.
• Soy sauce – 30 ml.
• Ginger – 30 g.
• Salt pepper.

Preparation:

1. 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.
2. Grease a non-stick frying pan with vegetable oil, add pieces of meat. Fry until half cooked, then remove from the pan.
3. 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.
4. 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:

1. Cut the breast into thin pieces, sprinkle with salt and a mixture of Italian herbs.
2. Pour some oil into the frying pan. Fry the breast on both sides until half cooked, then remove it to a plate.
3. 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.
4. Add Italian herbs and return chicken breast. Simmer under the lid until fully cooked.
5. Decorate the finished dish with parsley. Serve with any side dish; spaghetti made from durum wheat is good.

PP food. Lunch recipes for losing weight - options for proper nutrition for weight loss

What is PP food?

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 and disorders such as obesity, cardiovascular disease, diabetes, high blood pressure, and cancer.

Proper nutrition should include protein, fiber, and a small amount of complex carbohydrates.

Lunch can consist of different dishes:

• Birds;
• Fish;
• Lean meat;
• Seafood.

Suitable for garnish:

• Buckwheat;
• Unpolished rice;
• Pasta made from durum wheat.

Puree soups are useful. It's better to cook it steamed. Bake and simmer with a minimum amount of oil.

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:

1. 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.
2. Cut hard-boiled eggs into large cubes. Then finely chop the onion and cherry tomatoes into large pieces.
3. 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.

Product Lists

When losing weight for lunch you can eat:

• soups in low-fat broth with chicken or beef, but give preference to vegetable ones (you will find the lowest-calorie recipes here);
• boiled, baked, steamed meat (chicken, veal, beef);
• lean fish - boiled, baked, steamed;
• eggs;
• durum wheat pasta;
• mushrooms;
• whole grain or rye bread;
• vegetables (see lists with calorie content and GI on this page);
• olive oil for salad dressing;
• compotes, juices, tea.

It is not recommended to eat:

• dairy products;
• fruits (with the exception of lemon, the juice of which is used to dress salads, and avocado, from which you can make a fat-burning salad);
• mayonnaise, ketchup, sauces;
• coffee, alcohol, carbonated drinks;
• baked goods, confectionery products;
• any sweets;
• potatoes;
• porridge;
• fast food, snacks.

"Test meals" They used to happen quite often. They tried dishes on them, but evaluated and chose for purchase the cook who prepared them. Previously, they were serfs and were not cheap.

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:

1. 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.
2. 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.
3. Let's prepare the filling. In a deep container, combine grated cheese, egg, sour cream. Mix everything well.
4. 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.
5. Set the multicooker to “baking” mode for 40 minutes. The casserole can also be cooked in the oven at 120 degrees for 40 minutes.