One of the most difficult aspects of losing weight is finding the time, energy and creativity to prepare healthy, low-calorie lunches. If you travel a lot or order most of your food, losing weight can often be a real challenge. This is especially true when it comes to figuring out what to make for lunch throughout the week. To make this process easier, here are some suitable recipe ideas to help youhealthy weight losscan help.
How to prepare your nutritious and low-calorie lunch
Many people fall into the habit of either ordering in their lunch or making do with leftovers from dinner the night before. While there is nothing inherently wrong with these options, they can become unhealthy very quickly. So if you're looking for healthy and easy lunch inspiration, there are some to suitRecipes for a protein-rich mealand low calorie lunches that are easy to prepare and perfect for losing weight.
Read on to learn more about how to eat healthily in your everyday life. Such diet changes and healthy eating habits will also help you as you growAge to lose belly fat faster, which has already been proven by nutritionists.
American-style turkey and sauerkraut Reuben sandwich
Who says your daily sandwich has to be a calorie bomb? There is an alternative that provides plenty of protein with just 365 calories per serving. The use of whole grain bread is an additional advantage as it also gives you aGet a boost of fiber.
Ingredients
- 1⁄4 Cup Ketchup
- 1⁄4 Cup Fettarme Mayonnaise
- 2 THE Würzsauce
- a few splashes of Tabasco sauce
- Black pepper to taste
- 450 g of turkey or smoked meat
- 4 slices of low-fat cheese
- 8 slices toasted rye bread
- 1 cup bottled sauerkraut
preparation
- First mix ketchup, mayo, seasoning sauce and Tabasco in a bowl.
- Then season the mixture with a little black pepper and set the dressing aside.
- Then divide the meat into four portions, arrange it on plates and top each with a slice of cheese.
- Melt the cheese in the microwave or oven for about 30 seconds.
- Place four slices of bread on a cutting board and top each with sauerkraut and then the meat.
- Finally, drizzle with the dressing and place the remaining slices of bread on top.
Filling salad with avocado and grilled chicken
Sometimes a salad can be the best choice for a low-calorie lunch because it's easy to prepare and take with you on the go. This recipe gives you a lean protein boost from the chicken meat with healthy fats and omega-3 fatty acids from avocado and walnuts. The nutritional values for 4 servings are 500 calories, 24 g fat (3 g saturated) and 660 mg sodium.
Ingredients
- 400 g cooked chicken
- 12 cups or 1 pre-washed bag of arugula
- 1⁄4 cup dried cranberries
- 1 avocado, pitted, peeled and sliced
- 1⁄4 cup crumbled goat cheese
- 50 g walnuts, roughly chopped
- 1⁄4 cup honey mustard vinaigrette
- Salt and black pepper to taste
preparation
- Combine chicken, arugula, cranberries, avocado, goat cheese, walnuts, vinaigrette, salt, and pepper in a large bowl and incorporate the dressing completely with your hands or 2 forks.
- To pit the avocado, you can first try cutting out the flesh around the pit with the knife.
- You can then either spoon out the pulp or cut it into slices directly in the peel.
Asian-style burger with tuna meatballs for a low-calorie lunch
You don't always have to resort to chicken or turkey when you need lean protein during the day. Tuna is a protein-rich fish that is available in many varieties. If you choose this recipe idea, you can provide your body with protein while only consuming around 330 calories per serving.
Ingredients
- 400g fresh tuna
- 4 spring onions, chopped
- 1 tsp chopped fresh ginger
- Natriumarme Sojasauce, ca. 1 THE
- 1 teaspoon sesame oil, or rapeseed oil for frying
- 2 THE FETTARME MAYONNAISE
- 1⁄2 tbsp prepared wasabi (from powder or in pre-made paste)
- 4 wholemeal sesame rolls, split and lightly toasted
- 1 cup sliced cucumber, lightly salted
- 2 cups mixed leafy greens
- Tomato slices (optional)
preparation
- Cut the tuna into cubes and then place it in the freezer for 10 minutes to firm up.
- Then, grind the tuna in a food processor to the consistency of ground meat.
- Then put the fish meat in a mixing bowl and mix in the spring onions, ginger, soy sauce and sesame oil.
- Form the mixture into four patties.
- Before grilling, place the meatballs in the refrigerator for at least 10 minutes to firm up.
- Then preheat a well-oiled grill pan and add the patties, cooking for 2 to 3 minutes per side until browned on the outside but undercooked in the center.
- Turn and handle the meat carefully as these burgers are more delicate than beef.
- Mix the mayo with the wasabi and then spread it evenly over the tops of the buns.
- Finally, cover the bottoms with the sliced cucumbers and vegetables, place the fish burgers on top and crown them with the bun tops.
Easy recipe for panini with provolone
While leaner protein sources like chicken, turkey and fish are ideal for losing weight, your health is all about balance. In addition, it is also important to treat yourself to a culinary treat from time to time. The following combination of salami and ham on a pressed panini is a delicious staple that can take a delicious and low-calorie lunch up a notch. This version features the same classic flavors of the Italian sandwich but transforms it into a crispy, melted panini. You won't miss the thick bread, the pile of meat, or the superfluous 600 calories, as the recipe's nutritional values include 350 calories, 12g fat (4g saturated), and 1,010 mg sodium.
Ingredients
- 8 slices of sourdough bread
- 4 slices of provolone
- 1⁄2 red onion, sliced very thinly
- 1⁄2 cup roasted red peppers
- 4 cups arugula
- 8 slices of reduced-fat spicy salami
- approx. 300 g sliced ham
- 1 tbsp olive oil
preparation
- First, place four slices of bread on a cutting board.
- Top each slice of bread with a slice of provolone and then with onion, peppers and arugula.
- Then layer the salami and ham over the arugula and place the remaining four slices of bread on top.
- Heat half the oil in a grill pan or large cast iron skillet over medium-low heat (if you have a sandwich press, use that).
- Add the sandwiches, being careful not to overcrowd them. Use an appropriate weight on the bread slices to press them into the pan.
- Then cook for 3 to 4 minutes until the bottom is nicely toasted and the cheese begins to melt.
- Remove the weight, flip it over, and place it back on top to cook the other sides for another 3 to 4 minutes.
- Cut the panini diagonally and serve with a small salad or a soup of your choice.
