Principles of building a weight loss lunch
Supplement protein: Helps create a feeling of fullness for a long time, maintain muscle from foods such as chicken breast, salmon, eggs, tofu.
Increase fiber: Supports digestion, reduces cravings from green vegetables, tubers and nuts.
Choose a good starch: Provides energy but does not increase blood sugar quickly from brown rice, sweet potatoes, oats.
Limit bad fats: Prioritize olive oil and coconut oil over industrial cooking oil.
Suggested lunch menu to lose weight
Grilled chicken breast and sweet potato salad
Ingredients:
100 grams of boiled chicken breast or air fryer
1 small sweet potato
Half an avocado
Lettuce, cherry tomatoes, cucumber
5 ml of olive oil, 1⁄2 lemon, pepper, salt
How to do:
Wash sweet potatoes, cut into bite-sized pieces, grill or steam.
Boil chicken breast, then slice the noodles or thinly slice.
Mix lettuce, cherry tomatoes, cucumber, butter with sweet potatoes and chicken breast.
drizzle with olive oil, lemon juice, pepper, salt, mix well and enjoy.
Brown rice, pan-fried salmon and boiled vegetables
Ingredients:
100 g salmon
75 g brown rice
Green cabbage or broccoli
5 ml of olive oil, pepper, salt
How to do:
marinate with salt and pepper, then pan with olive oil for about 3 minutes on each side.
Boil green vegetables, can be dipped in low-salt soy sauce.
Serve with brown rice and enjoy.
Low-calorie spicy and sour vermicelli with shrimp
Ingredients:
100 g fresh shrimp
50g brown rice noodles
Half a tomato, a little pineapple, herbs, bean sprouts
10 ml fish sauce, 5 g salt, chili, green onions
Cook the broth with tomatoes, pineapple, season to taste.
Peel the shrimp, put it in a pot of stock, cook until done.
Boil brown rice noodles, arrange in a bowl, pour the broth, add herbs and enjoy.
Tips to help eat a full lunch while still losing weight
Drink water before meals to reduce hunger.
Eat slowly, chew thoroughly to help digestion and control food intake.
Avoid fried foods and soft drinks, as they can easily cause fat accumulation and increase blood sugar.
Increase green vegetables, limit bad starches, help the body feel lighter.
