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11 lunches for weight loss

Who said, that healthy diet - it's boring? These 11 dishes will help you make a step towards a healthy lifestyle, and also expand your culinary knowledge.

The dishes that you see in front of you are not only incredibly tasty, but also easy to prepare. Learn a few of them, and you will than feed yourself even Fastidious gourmet, Without exerting much effort.

Humus and fried vegan pizza

Humus and fried vegan pizza

Ingredients

  • 1 taco tortilla
  • A handful of vegetables for your taste (try spinach, tomatoes, zucchini)
  • Hummus
  • 1 tbsp. L. olive oil
  • 1 chopped garlic clove
  • Salt and pepper to taste
  • Goat cheese crumbs

Cooking

  1. Fry vegetables for 20 minutes at a temperature of 175 ° c with olive oil, garlic, salt and pepper.
  2. Cut flat tortilla with humus (shop or homemade). Add fried vegetables and sprinkle with goat cheese. Bake for 10 minutes at a temperature of 175 ° c.

Salad with soybeans and quinoa

Salad with soybeans and quinoa

Ingredients (2 small portions or 1 large)

  • 1/4 tbsp. Dry swans
  • 1 tbsp. Peeled soybeans
  • 8-10 grape tomatoes, cut in half
  • 1/3 tbsp. Chopped onions
  • 2-3 tbsp. L. Vegetable broth

For sauce

  • 2 squeezed lemon
  • 2 tbsp. L. Dijon mustard
  • 1 tbsp. L. Agave nectar
  • A pinch of cumin or black pepper

Cooking

  1. Stir the quinoa in a saucepan with about 1 glass of water until it becomes like rice.
  2. Put a vegetable broth on a hot frying pan. Fry over a small fire. Add onions, tomatoes and soybeans. Add the quinoa to the hot pan.
  3. Field sauce and serve.

5-minute rolls with turkey, avocado and hummus

Rolls with turkey

Ingredients (1 roll)

  • 1 flat cake from whole wheat
  • 2-3 tbsp. L. Hummus with red pepper
  • 3 slices of turkey
  • 1/4 sliced ​​avocado
  • Pieces of pickled cucumber

Cooking

Smear a cake of hummus, put turkey, avocado and pieces of marinated cucumber, wrap and cut.

Soup with chili and turkey

Soup with chili and turkey

Ingredients (9 servings the size of a quarter cup)

  • 150 grams of small ideas
  • 1 medium chopped onion
  • 1 chopped bell pepper
  • 285 grams of tomatoes with green chili peppers
  • 430 g of canned or frozen corn, thaw and drain
  • 430 g of beans, merge
  • 225 grams of tomato sauce
  • 455 g of low-fat, overcooked beans
  • 1 pack of taco seasoning
  • 1/2 tbsp. Fat-free chicken broth

Cooking

  1. In a large saucepan cook the turkey on medium heat, breaking it with a wooden spoon, during cooking. When cooked, add onion, pepper and cook for another 2-3 minutes.
  2. Add tomatoes, corn, beans, tomato sauce, toasted beans, taco seasoning and chicken broth. Boil for 10-15 minutes.
  3. Can be served with several baked chipsFrom corn tortillas to toppings to taste (low-fat sour cream, cheese, jalapeno pepper, chopped green onions, a common onion, or sliced ​​fresh coriander). Freeze leftovers for servings.

Sweet salad with tuna

Tuna salad

Ingredients

  • 1 tin can in water, merge
  • 2-3 tbsp. L. Vegetable marinade
  • 2 tbsp. L. Greek yoghurt
  • 1 tbsp. L. Honey mustard
  • salt and pepper
  • Onions, carrots, cucumbers, celery, corn, dried cranberries or sliced ​​grapes

Cooking

Place all the ingredients in a deep bowl, mix and eat together with lettuce, in a sandwich or pita bread, or with your favorite whole-grain crackers.

Pasta and peas

Pasta and peas

Ingredients

  • 60 g whole grains paste
  • 2 tsp. olive oil
  • 2-3 crushed cloves of garlic
  • 1/2 cup frozen peas
  • 1 tbsp. L. Parmesan cheese

Cooking

  1. Prepare the paste according to the directions on the pack.
  2. While the pasta is boiled, heat the oil over medium heat.
  3. Add the garlic to the butter and cook until the garlic becomes translucent (carefully, do not burn it, reduce the fire if necessary).
  4. Add peas and cook until done.
  5. Strain the cooked pasta, add to the peas and garlic. Shake to mix, and serve.

Roll with cheese and chicken

Roll with cheese and chicken

Ingredients

  • 1 spinach cake
  • Slice of cream cheese
  • Sliced ​​meat
  • Slices of tomatoes
  • Fresh spinach leaves
  • Any other fresh vegetables

Cooking

Smear the melted cheese onto a flat cake, put the fresh spinach leaves on top. On the one hand put the meat and vegetables, wrap it from this side. Cut in half and serve.

Cabbage salad

cabbage salad

Ingredients

  • 2 cups of cabbage kale, washed and coarsely chopped
  • 1/4 cup of mutton pea washed and dried
  • 1/4 cup sliced ​​avocado
  • 1 handful of alfalfa sprouts or pea shoots
  • 1 sliced ​​carrots
  • 1 sliced ​​cucumber
  • 1/2 chopped red pepper
  • 2 tbsp. L. Sunflower seeds or chopped walnuts
  • 1/2 sliced ​​apple
  • 110 grams of grilled chicken or chopped turkey
  • 2 tbsp. L. Sauce

Ingredients for sauce

  • 1 tbsp. L. olive oil
  • 1 tbsp. L. Balsamic vinegar
  • 1 tsp. Mustard
  • 1/2 squeezed lemon
  • Salt and pepper to taste

Cooking

Put all the ingredients in a large deep bowl, stir, add the sauce and go!

cauliflower

cauliflower

Ingredients

  • 1 cauliflower head
  • 1/2 red pepper
  • 1/2 cup black beans
  • 1/2 cup of pineapple, diced
  • 1/4 cup red onion
  • 1/2 avocado, diced
  • 1 carrot, diced
  • Salsa
  • Cumin, coriander, cinnamon, red pepper, salt and pepper to taste

Cooking

  1. Cut cauliflower and red pepper into pieces, grind them in a food processor or blender until they become the size of rice.
  2. Pour the rice into a deep plate of medium size. Top with the remaining ingredients, sprinkle with cumin, cinnamon, red pepper, salt and pepper.

Burrito salad

Burrito salad

Ingredients

  • 1/2 tbsp. Lettuce lettuce
  • 1/2 tbsp. Cooked brown rice
  • 1/3 tbsp. Ready black beans
  • 250 grams of vegetables (try tomatoes, red peppers, onions or roasted sweet potatoes)
  • 2 tbsp. L. Avocado or guacamole
  • 2 tbsp. L. Salsa sauce
  • Pinch of low-fat cheese

Cooking

  1. Place lettuce in a large plastic container.
  2. Add rice and beans.
  3. From above add selected vegetables and salsa sauce, cheese as desired.
  4. Give it chilled or heated in a microwave for 20 seconds.

Southwestern chicken with a quinoa

Chicken with a quinoa

Ingredients

  • 1 tbsp. L. olive oil
  • 1/2 chopped green pepper
  • 1/2 head chopped onions
  • 500 gr. Boiled chicken diced
  • 1 tsp. Cumin
  • 1 tsp. Powder of Chilean pepper
  • 1/4 tsp. Pepper
  • 1/8 tsp. Salt
  • 3 tbsp. Boiled whitewash
  • 1 tbsp. Greek yoghurt with low fat content
  • 1/2 tbsp. Cilantro
  • Salsa

Cooking

  1. To cook vegetables in olive oil.
  2. Add the spices and chicken to the vegetables and cook for 2 minutes.
  3. Add cilantro to vegetables, then stir in Greek yoghurt.
  4. Add and stir cilantro and add salsa sauce.

All these recipes Do not require special culinary skills, And the ingredients can be found in the supermarket, on theBazaar or order in an online store. Do not worry, most of these products are constantly used in recipes for people who lead a healthy lifestyle. Therefore, bought more than once useful.

Also, you can include fantasy and replace a product with a more common analogue in our locality. In any case, a good mood for you during cooking and Bon Appetit!!

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