Top 20 healthy and tasty PP lunch recipes: diet menu

Currently, there are a huge number of different theories aimed at how to quickly and efficiently bring yourself back to normal - lose weight and improve your well-being. Some simply refuse dinner after six, others torture themselves with grueling diets, others give preference to certain foods, excluding harmful ones. All these are quite complex and not entirely correct ways to lose weight. The optimal solution is to switch to proper nutrition for weight loss. The article provides information on how, what and when to eat to lose weight.

Losing weight for overall health benefits

Modern systems of proper nutrition are aimed not just at losing weight, but at significantly improving overall well-being. Today it is not fashionable to be dissatisfied and exhausted. They are attracted by such qualities as cheerfulness and naturalness.

Professional nutritionists share the same opinion when it comes to weight loss. When working with people who want to lose weight, they adhere to two main rules:

1. Food should be varied. The body must receive a sufficient amount of nutrients and microelements.
2. The dishes must be tasty. Otherwise, you may face stress.

Only if you adhere to these rules, you can achieve a positive result - lose weight and not spoil your nervous system.

The main principles of proper nutrition

Losing weight by following the rules of a balanced diet is easy. The main thing here is to take into account the calorie needs of the human body, as well as daily physical activity. Among the main principles of proper nutrition are the following:

• High-calorie, fried and fatty foods should be replaced with healthy foods;
• It is important to exclude snacks that were taken on the go;
• The calorie content of food consumed must fully correspond to the body’s energy expenditure;
• It is necessary to ensure that the chemical composition of products satisfies the basic needs of the body;
• It is important to follow a diet. You need to eat food in small portions, at certain time intervals.

If you follow these recommendations, you will be able to lose weight by about 2 kg per month.

Benefits of proper nutrition

Modern nutritionists call the basic principles of proper nutrition the “Free Diet.” This is one of the most effective and safe directions in the process of weight normalization. Among the main advantages of this system are:

• No need to make a sacrifice in the form of giving up certain foods;
• To lose weight, you just need to follow certain recommendations and plan your diet wisely;
• Rapid improvement in metabolism, which promotes rapid weight loss;
• This diet is ideal for those people who have problems with digestion, gastrointestinal tract problems, diabetes mellitus or heart and vascular diseases.

If a person chooses proper nutrition, within a month he notices how his performance significantly increases and his mood improves. The reason for this advantage is based on the fact that in each dish, built according to the rules of PP, there is an optimal ratio of fats, carbohydrates and proteins.

Moroccan chicken

New recipe... And all because I got bored with chicken with broccoli, cooked for the millionth time.

Are you looking for a new recipe? Looking for something new to make for lunch? Put a fresh spin on your chicken recipes and make Chicken with Harissa and Tabbouleh, a dish rich in protein, healthy carbohydrates and essential vitamins and minerals.

Servings: 3

Preparation: 10 min

Cooking: 30 minutes

Ingredients

• 50 g harissa paste
• 1 tsp. extra virgin olive oil
• pinch of sea salt
• 3 chicken breasts (try leaving the skin on for extra flavor)
• 180 g (dry weight) bulgur or couscous
• 40 g parsley (stems and leaves)
• 20 g mint leaves
• 6-8 bulbs
• ½ cucumber
• 4 tomatoes

For refueling:

• 6 tbsp. l. greek yogurt
• ½ lemon (juice and zest)
• 1 clove garlic (squeeze)
• pinch of sea salt
• handful of pomegranate seeds (optional)

Cooking method

Chicken:

• Preheat the oven to 190°C. In a small bowl, whisk together the harissa paste, olive oil and a pinch of salt. Score the tops of the chicken breasts with a sharp knife and rub the mixture into the breasts and along the score line.
• Line a deep baking tray with greaseproof paper and place the chicken breasts on the surface. Cover with another sheet of greaseproof paper. Bake for about 30 minutes or until the meat is no longer pink in the middle.

Tabbouleh:

• While the chicken is cooking, prepare the tabbouleh. Prepare bulgur or couscous according to package directions. Strain, place in a large bowl and use a fork to separate the grains from each other. Cool.
• Finely chop the parsley, mint leaves, onion, cucumber and tomatoes and add them to the cooled bulgur or couscous.

Refills:

• Mix Greek yogurt, lemon juice, zest, garlic and sea salt in a bowl. The gas station is ready!

Main rules of nutrition

The concept of “healthy eating rules” is largely misleading. This is not a diet in the sense in which all modern losers are accustomed to perceive it. Proper nutrition is a lifestyle that requires a certain amount of patience and regularity.

The established PP rules cannot be called onerous. To assimilate them and bring them into your life, you just need to show desire. Here are the most basic rules that need to be followed for weight loss and general health:

1. It is necessary to drink enough water. According to scientific opinions, a person should drink about 2 liters of water per day. Compotes, tea and coffee are not taken into account. To remember to drink the right amount of water and regulate its amount, you can use a special mobile application.
2. Strict adherence to the regime. No need to snack on the go. It is worth being patient a little, even if there is a slight feeling of hunger. It’s enough to restrain yourself for a few days, and your body will get used to it.
3. When building proper nutrition for weight loss and menu, you need to choose products wisely. It is important to take into account their compatibility. For the first time, you should find and print out a special compatibility table for yourself.
4. Composition of products. When purchasing this or that product, you should carefully study the composition. The fewer components a product contains, the more natural it is and, accordingly, healthier.
5. Ban on frying. This is one of the basic rules of proper nutrition. The frying process usually uses quite a lot of oil. After consumption, it will definitely be deposited in the body in the form of extra pounds. To lose weight, you need to steam or bake foods in the oven.
6. Refueling. Salads should be seasoned not with the usual mayonnaise, but with a small amount of oil. It can be flaxseed, olive, sesame. It can be mixed with a little lemon juice.

It is very important to eat small portions. The maximum break between meals should be 4 hours. It is important to chew your food very well. You should not be distracted by reading newspapers, browsing information on the Internet or watching TV.

Chicken thigh tacos

Tired of lean chicken breast? We promised that healthy food would also be varied and tasty, remember? And this recipe is another confirmation of our words! Juicy chicken thighs braised with tomatoes and chorizo, served with piquant pickled red onions. This delicious lunch is extremely healthy and super easy to make!

Servings: 4

Preparation: 60 min

Cooking: 1 hour and 15 minutes

Ingredients

For chicken:

• 6 chicken thighs, skinned and boned
• 1 packet of Spanish tomato and chorizo ​​seasoning
• 1 tbsp. l. natural olive oil
• 4 whole wheat tortillas

For the pickled red onions:

• 1 red onion, chopped
• 120 ml apple cider vinegar
• a pinch of salt and pepper
• 1 tbsp. l. Sahara

Cooking method

Prepare the chicken:

• In a bowl, combine olive oil and half the seasoning. Rub the mixture over the chicken thighs. If time allows, let them marinate for 1 hour or longer for extra flavor.
• Preheat the oven to 180°C/160°C fan setting.
• Then dilute the remaining seasoning in 100 ml of boiling water and stir well.
• Place the thighs on a roasting tray where they will fit tightly, cover with the seasoning water, then cover with foil and roast for 1 hour and 15 minutes. 15 minutes before cooking, remove the foil.
• Transfer the finished chicken to a plate with a slotted spoon and, using two forks, tear the meat into pieces. Then serve the meat on a tortilla with pickled red onions and a squeeze of fresh lime juice on top.

Prepare pickled red onion:

• Place vinegar, salt and sugar in a container and stir until completely dissolved. Add peppers and chopped onions and set aside to marinate for at least 1 hour.

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Proper nutrition regimen

In order for the body to receive the microelements and vitamins necessary for work during the process of losing weight, you need to eat at least 5-6 times a day. The meal schedule must be scheduled so that food enters the body at regular intervals. Here is an approximate meal regimen that it is advisable to adhere to during the day:

1. Breakfast should start around 7-9 o'clock. This is the optimal time to consume carbohydrates. These components take much longer to digest than other substances. The best option would be to eat oatmeal with fruits or an omelet with vegetables. You can supplement this with fresh juice. If your schedule includes classes at the gym, you should visit it before eating.
2. Lunch until 12 o'clock. This is a great time to eat something liquid and hot. Ideal dishes include low-fat borscht, cream soup, cabbage soup and mushroom soup.
3. Lunch should be between 1 and 3 p.m. At this time, the human body is able to quickly digest complex foods. For this reason, it is acceptable to eat foods such as whole grain bread, pasta and potatoes. If a person plays sports in the afternoon, then carbohydrates should be replaced with proteins.
4. In order not to languish from hunger before dinner, you should have a snack between 16 and 17 hours. This meal should be included in your daily routine if you feel hungry. You can eat some fruit or drink a glass of juice or kefir.
5. The ideal time for dinner is from 18:00 to 20:00. The main thing is that this meal should occur no later than two hours before bedtime. It is allowed to eat lean meat, fish and vegetables. Alternatively, consider a cottage cheese casserole, fruit salad or egg white omelet.

It is advisable to adhere to the listed rules. This will allow you to quickly lose weight without causing harm to your health.

Asparagus and cheese pie

This pie is sure to please your taste - it can replace a full meal or become part of lunch if you add a little salad to it. Tasty and fast - you only need 10 minutes to prepare.

The dough of this pie, unlike the dough of a regular quiche, does not contain heavy carbohydrates, so you can afford two whole pieces!

Servings: 2

Preparation: 10 minutes

Cooking: 20 minutes

Ingredients

• 3 eggs
• 30 g edam cheese (grated)
• 50 g quark
• 100 ml semi-skimmed milk
• 2 tbsp. l. chopped chives (chive)
• 4 asparagus spears

Cooking method

• Place eggs, cheese, quark and milk in a bowl. Whisk until all ingredients are combined, then add salt, pepper and chopped chives.
• Place the asparagus shoots on a round baking sheet and pour the mixture over them.
• Cook for 20 minutes at 200°C. Cut into pieces and serve!

Macronutrients

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How to switch to proper nutrition?

Maintaining a proper diet is quite easy and pleasant. Difficulties may arise during the transition to this scheme. To avoid stress on the body, it is recommended to adhere to the following rules:

• Always have a small snack in a container on hand. This will help avoid a situation where, due to hunger, a person will eat fast food;
• You should buy products in the store strictly according to the list, so as not to buy too much. Be sure to include fresh fruits, herbs, vegetables and various cereals in the list;
• Recipes with smoked meats and canned goods should be excluded from the diet. These are quite harmful products that contain many completely unnecessary additives, preservatives and flavor enhancers;
• It is necessary to avoid products that contain refined sugar. It and all possible sweets should be replaced with honey and fruit. In the center of the table there should always be not the usual cookies and sweets, but fruits and healthy bars.

In order not to break, you do not need to introduce these rules in one day. A girl or man needs to switch to proper nutrition gradually. In the first week, you can remove fast food from the menu, and in the second week, sugar. If you have an irresistible desire to eat something sweet, you can give preference to dark chocolate.

Veggie burger

This recipe is suitable not only for vegetarians. Our red bean burgers with garlic will delight you with their excellent taste and, we are sure, will soon become one of your favorite dishes. Another plus? They are very easy to prepare! Try it!

Servings: 3

Preparation: 10 min

Cooking: 25 min

Ingredients

• 1 can red beans, drained and rinsed
• ½ red pepper
• ⅓ red onion
• 1 clove of garlic
• salt and pepper
• pinch of smoked paprika
• fresh coriander
• ¼ cup buckwheat flour
• 2 tbsp. l. tomato puree
• 2 tbsp. l. coconut oil/soy sauce
• 2 tbsp. l. honey

Cooking method

• Preheat the oven to 180°C.
• Finely chop the red onion, pepper and garlic.
• Mix all ingredients in a blender. The mixture should be soft, but not completely homogeneous.
• Add sea salt and black pepper.
• Form burgers from the minced meat: you will get about six pieces. Bake for 25 minutes on the middle rack. Add red onion slices, avocado and sriracha sauce or other sauce of your choice to the finished burger.