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:

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.
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.
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.
Once ready, drain off excess liquid. Salt, add parsley, mix.
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.
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.

⚙ Ideal lunch for proper nutrition

In fact, this does not exist, or rather, everyone has their own, individual one. Still, there are some general recommendations. First, let's look at soups. Since Soviet times, we have become accustomed to the fact that the basis of lunch should be something liquid. Following this “unshakable” tradition, today many continue to prepare the usual liquid dishes for lunch - a variety of soups, from heavy pea soups to pickle soups. But earlier, when few people thought about proper nutrition, it was primarily convenient. I cooked a huge pot for the whole family and the question of what to cook for dinner was removed for the next few days.

Most soups are prepared using meat broths with the addition of frying and boiling the contents for a certain time. Due to multi-level heat treatment, vegetables lose their beneficial properties, and the resulting product is a liquid product with meat, which will have little benefit. Isn't it better to cook meat and vegetables separately? So the latter will retain more beneficial properties. Well, you can indulge in soup periodically, solely for the purpose of adding some variety to the menu.

When considering a proper nutrition lunch menu, we must not forget about such important components as:

protein (all types of meat, fish, legumes, dairy products);
healthy fats (vegetable oils);
carbohydrates (cereals, vegetables, herbs).

The ratio (quantity) of these nutrients is selected individually and depends on the needs of the person. Those who want to lose weight should consume more protein, and those who, on the contrary, want to gain weight, can safely increase the carbohydrate content by leaning on vegetables and cereals. At the same time, it is unacceptable to completely abandon one of the components! This may cause poor health. A complete meal should contain all the nutrients.

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:

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

Examples of healthy lunches

Proper lunch at work, examples:

Muesli with milk. Before buying your first product, you need to carefully study its composition on the packaging. It should not contain chemical dyes and other harmful additives. You need to buy low-calorie milk.
Vegetable salad. Ingredients are selected depending on the season.
Low-fat sour milk.
Jacket potatoes (lunch when losing weight excludes this dish).
Poultry goulash and greens wrapped in pita bread.

Dinner should contain mainly proteins. For example, low-fat cottage cheese, baked chicken or steamed fish.

On weekends, when you have time, a healthy lunch can consist of more complex dishes:

buckwheat, pearl barley, rice soup in chicken broth;
borscht with not very fatty pork or beef, mushroom or bean soup;
pilaf;
stewed potatoes with meat (lunch for weight loss excludes this dish);
fish in foil;
various casseroles;
boiled pasta;
Grilled poultry, skinned;
beans and tomatoes baked in the oven.

Sweet diet dishes for lunch:

real honey;
marmalade;
a small amount of dark chocolate.

It is recommended that lunch with proper nutrition for weight loss must include the first course, meat, poultry or fish.

Afternoon snacks and second breakfasts are proper and balanced snacks between main meals.

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:

First of all, coarsely chop the chicken fillet. Three ginger on a fine grater.
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.
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.
We wash the buckwheat, then boil it in salted water until tender. We also boil green beans.
Let's prepare the salad. In a bowl, combine green beans and canned corn. Add a little salt and mix well.

What to eat for breakfast with proper nutrition

The first meal should be balanced and combine a complex of beneficial microelements. The calorie content of foods should be in moderation, that is, the food should provide the necessary flow of energy and not cause fat deposits. Complex carbohydrates should serve as the basis for dishes, and proteins, fiber and vegetable fats can be supplemented. Products that can become your breakfast include:

Oatmeal and buckwheat porridge.
Bran or muesli.
Boiled chicken meat.
Chicken eggs.
Whole wheat bread.
Vegetables and fruits.

Examples of unhealthy breakfasts include:

Sweets and confectionery.
Citrus fruits (fruits and juices).
Fermented milk yoghurts.
Carbonated drinks.
Coffee.
Fast food.
Sausage, fatty meat, bacon.

The listed products have a negative effect on the body in the morning, so their intake should be limited. For those who are wondering what healthy to cook for breakfast, we suggest reading a few simple recipes.

Recipe No. 1

Traditional scrambled eggs can be a good option for your first meal and doesn't require a lot of effort or time to prepare. In addition, omelettes are an excellent source of protein.

Take 2 chicken eggs, add 4 tbsp to them. milk. Whisk the resulting mixture and add some chopped herbs to your taste. Fry the omelette in a frying pan on one side over low heat.

To make the dish more filling, you can add vegetables: tomatoes, green beans, spinach, peas. Vegetables must first be stewed to evaporate excess liquid.

Turn the omelette over to the other side and add the vegetables, cover the pan with a lid, and leave to simmer for three minutes.

Recipe No. 2

Buckwheat porridge is not only healthy, but also tasty. It raises the level of hemoglobin in the blood to normal. You can prepare it with milk or kefir.

To prepare with kefir, you need to pour the washed buckwheat with fermented milk product in the evening, cover the dish with a lid and put it in the refrigerator overnight. This recipe will allow you to have a delicious breakfast in the morning and save valuable time.

Recipe No. 3

Oatmeal is a true leader among breakfast foods. It is healthy, tasty and quick to prepare. There are a large number of variations of oatmeal; you can add dried fruits, nuts, berries or cottage cheese to it. Prepare the porridge and then top it with any product of your choice.

Those who are tired of the porridge on the menu can try their variation - oatmeal pancakes. Grind one cup of cereal in a blender. Mix one glass of milk and two eggs thoroughly. Add crushed flakes to the resulting mixture, add one tablespoon of sugar and a pinch of cinnamon. Mix the mixture thoroughly until smooth and leave for 15 minutes.

Heat a frying pan, add a little oil, then pour in the batter. While baking, you can add berries or dried fruits to the pancake.

For those who like to sleep an extra 15-20 minutes in the morning instead of cooking, ready-made breakfasts made from amaranth flour are perfect. They are enriched with a complex of vitamins and mineral nutrients, so they will become a real healthy product for breakfast.

Author: Di&Di Corporation

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:

Boil the chicken fillet in salted water until tender, then cool to room temperature.
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.
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.
Cut the cooled chicken breast into small cubes. Three hard cheeses on a coarse grater.
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.
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.
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.
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:

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

Healthy lunch - proper nutrition

Proper nutrition is necessary for the body to function properly and maintain a good figure. The main task of PN is to saturate the body with useful substances in sufficient quantities.

The minimum daily requirement is 30 g of fat, 90 g of protein, 50 g of carbohydrates.

Basic rules of proper nutrition

To start metabolic processes in the body and normalize the gastrointestinal tract, half an hour before breakfast you should drink a glass of clean water;
The break between meals should be no more than 3 hours, the portions should be small;
Instead of black tea, it is better to drink herbal tea. It contains the necessary amount of vitamins and nutrients that have a beneficial effect on the functioning of the intestines and stomach;
It is necessary to maintain a water regime, drink 1.5 - 2 liters of clean water per day. It removes toxins and waste from the body;
Include vegetables and fruits, fish, and lean meats in your diet. Consume sausages, sweets, pickles, and fatty foods to a minimum.

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:

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

Sample lunch menu for the week

What to eat for lunch when losing weight and eating healthy all week:

Monday - green borscht 200 g, steamed cutlets 100 g, baked zucchini 100 g, rye bread 30 g, dried fruit compote 200 ml;
Tuesday - pickle soup 150 g, boiled hake with broccoli cabbage 250 g, bran bread 20 g, a glass of tomato juice;
Wednesday - creamy soup with mushrooms 200 g, boiled turkey 100 g, baked pumpkin 100 g, bread 30 g, rose hip decoction;
Thursday - canned saury fish soup without adding potatoes 200 g, veal chop 100 g, Greek salad 100 g, biscuits 30 g, a cup of green tea;
Friday - pea soup 200 g, baked pike perch 100 g, vitamin salad 100 g, a piece of black bread, grapefruit juice 200 ml;
Saturday - lean borscht 200 g, chicken tenders 100 g, seaweed 100 g, toast 30 g, a glass of cranberry juice;
Sunday - lentil soup 200 g, boiled hake 100 g, vegetable salad 100 g, bread 30 g, a cup of tea.
Even a low-calorie lunch should be nutritious and satisfying.

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:

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.
Wash the chicken hearts, remove the fat, and cut into rings. Cut the carrots into thin cubes, finely chop the garlic.
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.
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.
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:

Remove seeds from bell peppers and chop into small pieces. Cut the onion into large cubes.
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.
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.
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.
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:

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

⚙ Important rules for lunch with proper nutrition

Recently, experts are increasingly coming to the conclusion that lunch, and not breakfast, as has always been thought, should be considered as the main meal. Therefore, it should account for up to 40% of the daily diet.
You can't skip lunch. This is often done by people who decide to lose excess weight. If you don’t eat for more than 5 hours after breakfast, the feeling of hunger will begin to intensify, and as a result, everything will end in another overeating.
You need to have lunch calmly and leisurely so that the food is better absorbed.
A proper lunch does not exclude high-calorie foods, but it is better to avoid sweets. Apart from lifting your mood, they have no benefit, but they can do a lot of harm to your figure.

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:

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

⚙ Examples of a balanced lunch with proper nutrition

Everyone knows which foods are healthy and which are harmful, but without the recommendations of a nutritionist, not everyone can competently create a menu from them. A healthy lifestyle begins not only with giving up bad habits, the primary task will also be the transition to proper nutrition. This includes eating in the middle of the day. What's the best thing to eat for lunch if you're eating healthy? What dishes will make it the most balanced? Let's take a look at several options.

Fish cooked without fat is best steamed. Baked vegetables (bell peppers, eggplant). Vegetable salad dressed with sesame oil. White cheese. Whole grain breads.
Boiled chicken meat. Buckwheat or millet porridge with the addition of a teaspoon of olive oil. Steamed vegetables (asparagus, cauliflower). Leaf lettuce seasoned with low-fat sour cream.
Grilled veal. Group “A” pasta (made from durum wheat). A light salad of vegetables and herbs with a drop of olive oil.

All products in these examples are interchangeable. Cereals, pasta, and baked vegetables go well with any meat and fish.

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:

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

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:

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

The right lunch for weight loss

Restoration of strength and balance of the body require the right lunch for weight loss. A balanced meal meets a number of requirements:

Compliance with calorie standards. For people engaged in administrative work, the average daily caloric intake for men ranges from 2,300 to 3,500 kcal. Of these, lunch should account for up to 30%.
Balancing the amount and composition of fats. Their excess interferes with the normal functioning of the liver and clogs the intestines. Lack of energy results in loss of strength, decreased potency in men and decreased libido in women. No less important is their percentage ratio in the diet. They differ in the composition of vitamins and biologically active acids.
Complete rejection of sweet sodas, artificial juices and similar drinks.
Consumption of sweets should be kept to a minimum. Strictly speaking, industrial sweets contain little useful. You can only eat natural sweeteners (honey, dried fruits, cozinaki), and only if necessary. Simply put, the body’s need for rapid restoration of energy (physical overexertion, hypothermia, mental exhaustion, etc.) or prolonged stress.
Meals should be regular.
Heat treatment is needed only to bring the dish into an edible state. An excess of it is just as harmful as a deficiency. Too little processing prevents food from being completely digested. And too intense or long - destroys vitamins and nutrients.
The amount of meat and fish should be limited. By the age of 35, the average person’s intestines contain between 500 grams and 1.5 kg of undigested proteins. More than 90 deposits are meat.
Different composition of dishes in one meal is not physiological. First, different foods require different compositions of digestive fluids. Otherwise, only a small part of the food is digested. We must not forget: some foods in the stomach react with each other, forming various compounds.
With rare exceptions, soups should be eaten separately from other dishes. For lunch, it is advisable to choose thick soups.
Lunch makes up about 30% of the daily diet in terms of volume and calorie content. Therefore, moderate calorie foods are needed.
However, you should stick to the same lunch plan. Individual dishes can and should be changed regularly.