7 dinners for those who want to lose weight
Sport And Fitness / / December 19, 2019
If you want to lose weight, it is better to cook dinner yourself. You will be able to use the freshest ingredients and avoiding the use of sauces that can contain surprisingly high in calories. In this article - seven simple lunch recipes for the whole week.
Caloric content of each meal is about 300 kcal. For a large number of strong men ingredients can be increased in 1.5 times. Additionally, use techniques that will stay longer fed: at dinner, eat half portions, and the other half set aside for an hour and a half.
A ham sandwich without bread
- 100 g of ham;
- 2 dense leaf lettuce;
- 1 Tomato medium size;
- 1 tablespoon Greek yoghurt;
- spicy sauce.
Ham slice and grease hot sauce. Tomato slice into wedges and podsolite. On lettuce put ham, yogurt and tomato. The second top cover lettuce.
Cheese roll with cabbage
- 1 corn tortilla;
- 50 g of grated hard cheese;
- 2 tablespoons Greek yogurt;
- 1 crushed garlic clove;
- 100 g of chopped chinese cabbage.
Mix cheese, yogurt, garlic and cabbage in a blender. Spread the mixture on the tortilla and twist roll.
Sandwich with tuna and avocado
- 1 wholemeal toast;
- 100 g of canned tuna;
- ⅓ soft avocado;
- 3 thin slices of tomato;
- 5 red onion rings.
Spread the pulp of avocado on toast. Top with tomato, tuna and onions.
Salad emmer and chickpea
- 30 g of boiled spelled;
- 30 g of boiled chickpea;
- 50 g of Chinese cabbage;
- ½ teaspoon of wine vinegar;
- 2 teaspoons olive oil.
Chop the cabbage. Mix all ingredients, season with oil and vinegar. Season with salt to taste. Eat warm.
Spicy salad with chicken, apple and celery
- 150 g of boiled chicken breast;
- ½ apple;
- 1 celery;
- ½ jalapeno pepper, finely chopped;
- 2 teaspoons mustard;
- 2 teaspoons of flaxseed oil.
Chicken, apple and celery cut into cubes. Add jalapeno. For the sauce, mix the mustard with the oil and season the salad.
Sandwich with egg salad and spinach
- 2 slices of rye bread;
- 1 boiled boiled egg;
- 30 g of grated hard cheese;
- a few leaves of spinach;
- a bunch of green onions;
- ½ teaspoon of lemon juice.
Egg and green onions crumble, mix with cream cheese and lemon juice. Put on half of the bread mixture obtained from the top - the spinach and the second half of the egg mixture. Cover with the second slice of bread.
Salad with mozzarella and tomatoes
- 2 tomato;
- 70 g of mozzarella;
- 1 crushed garlic clove;
- 1 tablespoon sunflower seeds;
- 1 teaspoon of olive oil;
- ½ teaspoon of balsamic vinegar.
Dice tomatoes, mozzarella - small slices. All the ingredients, mix, season with oil and vinegar and sprinkle with sunflower seeds.