Simple lunch ideas

Put it together so that it’s diet-friendly!

Simple lunch ideas usually don’t require complicated or time-consuming processes, making them ideal for those who don’t have much time to cook. Although simple, they can still be nutritious and healthy if you choose the right ingredients. Some people still think that healthy foods are not tasty, or even that they taste bad. Perhaps they associate the word “healthy” with tasteless salad leaves and sour fruits, but healthy recipes are much more varied and delicious than that. If you are one of the skeptics, try any of the recipes here and you will be surprised at how delicious they are! These 5 recipes have been the most popular on my blog lately.

TOP1: Chicken shashlik baked in the oven

TOP2: Healthy tarragon ragout soup

TOP 3: Italian-style Chinese cabbage casserole

TOP 4: The simplest chicken pasta with cream and corn

TOP 5: Layered pork chops with cauliflower

What makes lunch healthy and diet-friendly?

1. Contain slow-absorbing carbohydrates!

For example:

bulgur, quinoa, buckwheat, couscous, brown rice, basmati rice, oatmeal, millet, amaranth, etc.
legumes (lentils, beans, green peas, yellow peas, chickpeas, etc.)
whole wheat flour, rye flour, durum wheat flour and pasta made from these
raw vegetables

If you eat these foods, your blood sugar level will not rise immediately or fluctuate, which helps burn fat. Due to their fiber content and complex carbohydrate chains, your body takes longer to break them down, so they will keep you feeling full for longer (approx. 3-4 hours).

2. Contain fast-absorbing carbohydrates (but less than slow-absorbing carbohydrates)!

For example:

dairy products (e.g., milk, cream, cottage cheese, kefir, yogurt)
fruit and fruit preparations (e.g. jam, fruit smoothies, fruit juices)
plant-based milks
puffed or extruded products (e.g. abonett biscuits, puffed rice cakes, puffed quinoa, bulgur wheat, millet balls) and toasted bread

It is important to know that blending, pureeing, and roasting cause the carbohydrates in foods to be absorbed more quickly. Basically, all vegetables are slow to absorb, with the exception of potatoes, but they can become fast to absorb depending on how they are prepared. (For example, pureeing, so cream soups, mashed potatoes, and other vegetable purees are now considered fast-absorbing.)

3. Include vegetables that are high in vitamins and fiber (preferably raw)!

You can eat practically any amount of some carbohydrate sources at any time because they are very low in carbohydrates. These include the following:

lettuce, cucumbers, tomatoes, peppers, onions, radishes, zucchini, eggplant, celery, asparagus, broccoli, cauliflower, kale, Jerusalem artichokes, rhubarb, spinach, sorrel

4. Contain valuable sources of protein!

For example:

Lean poultry: skinless chicken (especially chicken breast or thigh fillets), turkey breast fillets
Lean red meat: sirloin, leg, shoulder, tenderloin
Fish (e.g., tuna, salmon, tilapia)
egg whites
low-fat quark
low-fat cottage cheese
low-fat cheeses (e.g., mozzarella, feta) – cheeses with a fat content of around 10% are suitable, but always check the packaging!
plain yogurt
kefir

Plant-based proteins (not just for vegetarians)

legumes
mushrooms
soybeans
spirulina algae

Protein plays an important role in muscle building, stimulates brain function, and has a slimming effect.

5. Contains good fats!

Omega-3 and Omega-6 fatty acids are very important, as they help maintain proper metabolism and blood sugar levels, while also making our hair, nails, and skin beautiful and healthy. What is very important for women is that consuming these fatty acids can reduce menstrual pain. These can be found in: flaxseed oil, walnuts, fish, peanuts, peanut butter, egg yolks, etc.

These are also worth eating for lunch:

flaxseed oil
olive oil
fish oil
pumpkin seed oil
coconut oil (coconut fat)

You can find more information about healthy fats here.

Calorie deficit

Remember that the secret to weight loss is a calorie deficit, which means consuming fewer calories than your body needs or reducing your calorie intake through exercise. I know that counting calories is tedious and time-consuming, which is why I created my Lifestyle Change Package to help you with this.

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Életmódváltó csomag

Ebben a tudáscsomagomban ahhoz szeretnék neked gyakorlati tanácsokat adni, hogy hogyan alakítsd ki te magad a saját, személyre szabott diétás étrendedet. Mindezt kínkeserves éhezés és bonyolult méricskélések nélkül. Ne feledd, a cél az, hogy egy olyan étrended legyen, amit hosszú távon, könnyedén be is tudsz tartani, mert a zsírpárnáktól való tartós megszabaduláshoz idő kell!

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