Healthy Lunch Ideas For Weight Loss

 Dieting is often interpreted as an attempt to lose weight by reducing the portion of food. In fact, diet is a balanced diet that is carried out to achieve certain goals. Some people go on a diet to get the ideal weight but there are also those who do it to maintain a healthy body or restore body condition after illness.

For those of you who are on a diet program, you need to make a list of daily diet menus that suit your needs. To get the maximum benefit, the menu of your healthy diet should contain a variety of essential nutrients that the body so much needs.

Essential nutrients themselves are nutrients that our body can not produce on its own, so it must be fulfilled by consuming foods that contain those nutrients.

The essential nutrients that must be present in the menu of a healthy diet are divided into two categories, namely macronutrients and micronutrients. Macronutrients are nutrients that the body needs in large quantities to provide energy to the body. Macronutrients consist of carbohydrates, proteins and fats. While micronutrients are nutrients that support body performance, and are enough to be consumed in small quantities. What includes micronutrients are vitamins and minerals.

To meet the essential nutrients you need during the diet program. Here is a reference Healthy Lunch Ideas For Weight Loss that you can make at home.

1. Salad

This practical lunch menu is well known for those who want to run a diet program. Salads that are suitable to be used as a lunch menu during a diet are salads whose raw materials are mostly green so that fiber intake is more abundant. Examples of green leafy vegetables are baby spinach and lettuce or other green-colored foods such as cucumbers and avocados. To get other nutrients you can add 30-40 grams of boiled chicken or fish pieces.

If you want to add carbohydrates, you can choose potatoes in small portions, 50-70 grams. Choose healthy salad dressings, that is, grain oil or low-fat mayonnaise.

2. Sandwich

To keep your sandwich healthy, opt for wholemeal bread that is high in fiber, increase portions of green vegetables, avoid choosing sausages or packaged processed meats. You can use grilled meat or smoked fish instead. Do not forget to add ketchup or low-fat mayonnaise.

3. Vegetable soup

Making precise calculations on the ingredients in making vegetable soup will make it a delicious diet lunch menu and high in nutrition. In each serving contains a low fat content of about 1.9 grams and contains 78 kcal. Do not forget to put broccoli in vegetable soup. In a glass full of broccoli contains only 30 calories. While the fiber content is as much as 5 grams which can help you be fuller.

4. Lemon chicken

A menu of foods that are high in protein but not excessive fat content. This makes the lemon chicken lunch menu during a diet that is very suitable to make.

In one serving there are 39.8 grams of protein, 292 kcal with a fat content of only 9.7 grams. To make it, fry the chicken first until brown, then sauté the onions and mushrooms and put the broth water. Reduce heat then add fennel. After that, put the grated lemon zest, lemon juice, black pepper and celery. Bring to a boil until the water is reduced by half. Then put the chicken in a pot. Cook for 15-20 minutes until chicken is cooked through.

5. Potatoes

If you often feel weak and dizzy it is one of the characteristics of people who experience low blood pressure or are on a diet. The solution to such complaints is that you can simply add potatoes to your lunch menu. Since potatoes are a good source of potassium, it is even more abundant than banana fruits.

The lunch menu during the diet above is a menu that contains essential nutrients, namely macronutrients.