In order to go on a healthy diet, you need a comprehensive approach. Immediately start to eat right will not work - in this process need to get used gradually, each time giving up the beloved, but not very useful food. Even more difficult to follow the rules if you are working from dusk till dawn, and your main meal - "special offers" in restaurants and cafes or coffee-tea with cookies office. What is healthy food, even if the time for coffee is not always enough?
However, output is still there, and some of the ideas to realize a lot easier than it may seem at first glance. The main thing - to start, and then it will be easier. ;)
Time
Lack of time - usually the very first and last obstacle faced by almost all. For this case, there are wonderful words of Stephen Covey, "The key is not to determine what is included in your plan, and how to sign their priorities."
That is, instead of having to perform a huge number of small cases shall describe everything on paper and decide what you can delegate that - to simplify, and without which you can do at all. Save time. If you can replace a meeting at the letter, do it. And spend less time on social networks!
If the house you will find a family, ask the help of its members in the household affairs. Get up at least 20 minutes early, since they still will not save you, but in the meantime you can time to prepare a full delicious breakfast or prepare a healthy lunch to take it with you a. And try more carefully filtered invitations to parties and friendly gatherings. This will save you not only time and money but also health.
Breakfast
For a quick breakfast healthy options there are lots of ideas! One of them - the right smoothies that energize you for the first few hours. And then still want to eat, no matter what you ate for breakfast.
For example, a glass of milk or yoghurt without flavor, oatmeal polstakana Fast Food, couple bananas, dates, nuts, seeds and honey as a sweetener - excellent and very nutritious smoothies. By the way, if you really do not have time, you can have a drink on the way to work! It is also possible to prepare another similar cocktail and take it with you.
Simple food
Healthy food - is primarily a simple meal. In order to eat delicious and healthy, not necessarily themselves exhausting products of complicated or expensive ingredients.
As a snack, perfect mixture of dried fruits and nuts, biscuits place for tea or coffee can take a special protein bars, that can be prepared at home by yourself or buy at a pharmacy or sports store, well, do not forget the cottage cheese, banana and seasonal fruits and vegetables! There is also a simple meal can be attributed sliced home in haste fresh vegetable salad, hummus (prepared or purchased) baked or boiled chicken breast with brown rice and / or vegetables - the options can be a lot, and they are all very tasty.
Planning
Gradually you typed a sufficient number of healthy recipes for favorite dishes, so that you can out of them a menu for the week. So you will not be every time to puzzle over what to cook this tasty and save yourself a lot of time and money. We compiled a list of bought it necessary products and cook what you can in advance. Moreover, some of the meals can be frozen in a comprehensive manner and to defrost the night before. This is certainly not the healthiest option, but still much better than fast food or a sandwich.
Speaking of sandwiches! In fact, you can cook a lot of useful options with wholemeal bread or thin pita, hummus, cheese, Cheese, salted red fish, boiled chicken breast, tuna, greens and fresh vegetables - the combination depends on your taste.
For example, a sandwich with dark bread, cheese pasting of (+ curd yoghurt without flavorings fresh + dill) and salted red fish can be a very tasty and healthy snack between lunch and dinner. A salad of boiled chickpeas with green salad, vegetables, olive oil and lemon juice? It is really very tasty and not less useful!
Food delivery
If the time is not enough, you can use the food delivery. Delivered not only pizza or Chinese food in boxes, but also healthy food, as now, many vegetarian and Ayurvedic cafe deliver their meals to order.
recipes
green pancakes
Ingredients:
- zucchini - 140 g;
- broccoli - 85 g;
- Eggs - 3 pcs .;
- dill - 1 bunch;
- rice flour - 3 tbsp. l .;
- salt and pepper to taste;
- vegetable oil for frying.
Good squeeze grated zucchini to remove excess liquid. Broccoli and dill finely chop. Mix all ingredients until smooth and bake in a pan. It turns out very tasty! Excellent comes with sour cream or Greek yogurt. Incidentally, in the cold pancakes much tastier than hot, so you can easily take them with you to work.
Chicken breast with avocado pita
Ingredients:
- chicken breast - 1 pc .;
- chilli powder - 1/2 hours. l .;
- roasted pepper - 1 pc .;
- Avocado - 1 pc .;
- juice of half a lime;
- thin pita;
- cilantro;
- salt and pepper to taste;
- oil for frying.
Sliced chicken breast into thin strips, add the hot pepper, the juice of half a lime and mixed well. Preheat the oil in a frying pan and fry the breast until cooked, add salt and pepper to taste. While she was getting ready, cut into thin slices of avocado, peppers cut into strips. On pita bread lay out all the ingredients, adding a little cilantro, folded and cut in half. Your lunch is ready!
Salad with apples and cabbage
Ingredients:
- cabbage (chopped) - 1 cup;
- figs - 1/4 cup;
- toasted almond flakes - 1/4 cup;
- apple - 1 pc .;
- pecorino cheese - 30 g;
- lemon juice - 3 tbsp. l .;
- olive oil - 2 tbsp. l .;
- salt and pepper to taste.
Mixing a salt with olive oil and add to the cabbage, well mixed and left for 10 minutes. While the cabbage is resting, cut into thin julienne apples and dates. After 10 minutes, add the apples, figs, grated pecorino cheese and almonds to cabbage. Again, all mixed, add salt and pepper to taste, if proved to be insufficient salty cheese for you.
Lavash with vegetables and chickpeas
Ingredients:
- chickpeas or beans (canned may be used) - 450 g;
- cheese (grated) - 1/4 cup;
- cucumber - 1 pc .;
- half an avocado;
- half sweet peppers;
- lemon juice - 2 hours. l .;
- olive oil - 1/4 cup;
- water - 1-2 Art. l .;
- pita;
- coarse salt;
- freshly ground black pepper;
- Flakes of red pepper - 1 pinch.
Mix chickpeas or beans with water, lemon juice, salt, flakes of red pepper and grated cheese in a food processor. Whip, gradually adding olive oil, until smooth velvety consistency. You can then add a little salt and black pepper to taste. Further pita unroll evenly distribute a thin layer on the surface of the pea mixture. Top lay out the avocado, cut into thin slices, cucumber and sliced peppers. If necessary, add salt and pepper to taste, pita wrap it and cut in half.
All the options proposed are well kept in the fridge and go perfectly as dinner cold.
Enjoy your meal!