Easy diet, diet foods for lunch .. the best 12 healthy meals for the diet
Lunch is one of the main meals of the day for people in general, and for a person who follows and maintains a special diet, so lunch should contain all the beneficial nutrients for the person, especially Typically those that contain a high percentage of protein. And fiber to satisfy hunger for as long as possible.
There is a popular belief for many people that diet food means depriving or abstaining from food, but the truth completely denies it, because the idea of diet or diet food for weight loss is the amount of food to be eaten and how it works. , depending on its content. with fewer calories. Lose weight, whether by resorting to obesity surgery, such as micro-gastrectomy, modified sleeve gastrectomy, bypass surgery, or diet?
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Due to the nature of most work, our presence within the workplace may span several hours, in addition to the diversity of working hours between morning, afternoon and evening, leading to the essential need for a varied diet menu between breakfast, lunch and evening. it occurs. dinner.
First: Recommended Diet Meals for Breakfast
Breakfast works to improve the burning process and reduce hunger throughout the day, so breakfast diet foods should be low in percentage of calories and somewhat high in protein and fiber, and we suggest you Here are the 5 best diet foods that are perfect for filling, light and quick breakfasts.
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1- How to make omelet for diet
Ingredients: 2 eggs, a little cheese, a little watercress, a tablespoon olive oil, salt, pepper
Method of preparation: We put the amount of oil in a Tefal bowl, then you break both eggs and cook while stirring with a spoon, then add some arugula and a pinch of salt and pepper.
Eggs contain many vitamins and proteins that are beneficial for the body, so all doctors recommend it for dieters.
2- How to make Diet Oatmeal Yogurt
Ingredients: 1 cup fat free curd, 1/2 cup oats, a pinch of sugar, some fruits (strawberry-banana-apple)
Method of preparation: We put a cup of fat-free yogurt with half a cup of oatmeal in a vessel on the gas and let it cook together stirring continuously, then add a pinch of sugar and chopped fruits.
Oatmeal has many benefits, it helps to feel full, reduces the percentage of fat stored in the abdomen and waist, and reduces appetite.
3- Diet Mashed Potato Meal
Ingredients: 1 potato, carom seeds, a pinch of salt, a pinch of cumin.
How to prepare: We put the potatoes cut into cubes in a bowl, add water to them and leave for an hour on the fire; Then you mash it up and add oregano and a pinch of salt and cumin to it, and it becomes the tastiest, easiest, and most satisfying meal and diet food you can have in front of you while working to lose weight.
4- How to make protein smoothie for diet (easiest diet food)
Ingredients: 1 cup of fat-free yogurt, pieces of fruit (pear - banana - strawberry - kiwi) and a teaspoon of honey.
How to prepare: You just mix yogurt with pieces of fruit and add half a teaspoon of honey to it; Smoothie diet helps in burning fat and contains many nutrients like sodium, potassium and vitamin C.
5- How to make diet rich omelette
Ingredients: 1 onion, 3 eggs, 2 egg whites, 1 cup coarse oats, 2 cups colored black pepper, diced, 4 tablespoons ground flaxseed, 1 cup low-fat feta cheese, 1/2 cup grated low-fat Cottage cheese, grated parsley, half a cup of skim milk.
Method of preparation: We beat an egg with half a cup of milk next to a cup of coarse oatmeal, add oregano and flaxseed, then add feta cheese and stir it until the mixture is homogeneous together, Then put the grated onion in a Tefal pan on the stove with half a teaspoon of olive oil and slices of pepper. adhesive mixture and leave it for 10 minutes until it sets; This meal is sufficient for 2 to 3 people and is very filling and full of nutrients
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Second: Diet food is suggested for lunch
Lunch is the one that rules the wholeness or destruction of your diet. All dieters need to be very mindful of calorie count and portion sizes, and here are the 10 best lunch-friendly diets.
1- Asfor Diet Casserole
Ingredients: tongue with porridge, 1 zucchini, 1 carrot, peas, chicken breast, 1 small onion, 2 cloves of garlic.
Method of preparation: Chicken strips are cut into slices after grilling in the oven, then asphore tongue is roasted in a non-sticky way, adding vegetables and garlic to it and stirring well.
The ingredients are transferred to another bowl, chicken stock is placed on it, the bowl is covered with tin foil and placed in the oven for 15 minutes. Bird Tongue Pulav is one of the lightest diet foods for the stomach and your digestive system.
2- Pasta with Bechamel is the most demanded food for diet lunch.
One of the most popular slimming diet food is béchamel pasta, which isLow in Calories:
Ingredients: low-fat minced meat, 4 tablespoons of oatmeal, 3 cups of skim milk, one tablespoon of butter, boiled pasta with salt, pasta with oatmeal.
To make béchamel, whisk the milk with the flour in a side bowl until they are homogeneous, and the ingredients are transferred to the fire, stirring constantly, and add salt, pepper and a spoonful of butter to them is put.
The minced meat is placed in a non-stick bowl and stirred until cooked, and spices, salt and pepper are added.
In another bowl, the first layer of pasta is placed, and a spoonful of béchamel is placed on it, then meat.
The last layer of pasta is placed, then the remaining amount of béchamel, and the bowl is placed in the oven. It is possible to lubricate the face with an egg (optional).
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3- Diet Moussaka
Ingredients: black brinjal, green chili, 2 zucchini, tomato juice, 2 garlic cloves, 1 large onion, salt, black pepper, cumin, ginger and cinnamon.
Preparation: Brush the vegetables with oil and grill in the ovenVegetables are placed in a bowl, sauce is applied to them, covered with tin foil and then placed in the oven.
4- Beef shawarma without diet oil
Ingredients: Sliced Beef Steak, Chopped Onions, Chopped Colored Peppers, Coriander Leaves, Spices, Mustard.
Preparation: Place the meat slices in a non-stick bowl, and stir until the color changes, then the vegetables, onions, and coriander leaves are placed on them, until the ingredients are homogeneous and cooked.
diet food
Spices, salt, pepper, ginger and cinnamon are then added as desired, and after maturation is complete, a spoonful of mustard is added with stirring, and it can be served with juice for a diet.
5- Diet Pasta Pizza (the most delicious food for dieters)
Ingredients: 1 bag of pasta, 2 eggs, 1 tomato, 1 onion, 1 zucchini, boiled chicken breast.
Preparation: The vegetables are cut into thin slices and the pasta is boiled in water with a little salt.
In a side dish, vegetables and chicken are placed with the pasta, and mixed well with salt and pepper.
In a side pot, the pot is greased with olive oil, the mixture is placed on it over low heat, and the sides of the pizza are turned until it is done.
6 - Ratatouille from diet food for lunch
Ingredients: carrots, potatoes, zucchini, tomatoes, colored peppers, onions, sauce.
Method of preparation: Cut the vegetables into medium slices, round the vegetables, straighten them, cover them with sauce, add spices, cover them and keep them in the oven.
7- Liver Diet (easiest food for diet lunch)
Ingredients: 1/2 kg liver, chopped, green chili, chopped onion, 2 cloves of garlic.
Small tomato, crushed garlic clove, salt, black pepper, cumin, green coriander.
Method of preparation: Place the liver in a non stick bowl with a tablespoon of oil and in another bowl place the garlic, pepper, onion and spices.
Stirring constantly, and keep the liver on it until it is cooked.
8- Egg Cupcakes with Vegetables
Ingredients: 4 eggs, colored peppercorns, grated onion, chopped tomato, and 2 tbsp soft rusk.
a spoonful of baking powder, garlic powder, onion powder, dill, coriander, finely chopped, spices, ginger, cinnamon, and salt and pepper to taste.
Preparation: Mix the ingredients with eggs, add spices, grease the cupcake molds with oil, pour the ingredients and leave in the oven for 15 minutes.
9- Ten Minute Diet Pasta
Ingredients: a mug of pasta, a small onion, 2 minced garlic cloves, 1 tomato, green hot pepper or as desired, a cup of sauce, a tablespoon of oil and spices.
Method of preparation: All the ingredients are kept in a vessel, oil and a cup of water are added to it, and left till cooked. Grilled meat or liver can be added to it after cooking. This meal is considered to be one of the easiest diet foods to cook.
10- Cauliflower (Flowers) with Eggs and Vegetables (Easiest Diet Meal)
Ingredients: 1/2 medium cauliflower, 1 tomato, 1 small onion, chopped, chopped cilantro and parsley, 3 cloves of minced garlic.
2 eggs, green bell pepper or black pepper as per taste, salt and black pepper spices, baking powder, half a cup of water.
Method of preparation: Boil cauliflower in water and salt, drain and leave to cool slightly, then chop the cauliflower and season with spices, salt and pepper.
Prepare a bowl and add chopped onions, garlic, eggs, parsley, coriander, baking powder and green chilies, cut into small pieces.
Then we prepare the crumbled cauliflower and mix all the ingredients together, put it in a bowl and put it in the oven at high temperature and leave it to cook.
11- Pasta with White Diet Sauce
Ingredients: boiled pasta, 2 tablespoons of starch, milk, one tablespoon of butter or cream, salt, pepper and thyme.
Starch is added to cold milk to make a white sauce, then put on a stove and cream is added, then spices and pasta are added.
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12- Diet Potato Pie (Saturated Diet Food)
Ingredients: grated potatoes, black pepper, cumin, coriander, thyme, paprika, ginger, 2 eggs.
Method of preparation: Potatoes are placed, spices are placed on them, a mold is painted with oil, the ingredients are placed in it, 2 eggs are placed on it and it is kept in the oven for 10 minutes.
Ingredients: soft goulash roll, minced meat, salt, black pepper, coriander, 1 finely chopped onion, 2 tbsp oil, green chili, 1 egg and a cup of milk.
Method of preparation: Put meat with onion in a bowl with a tablespoon of oil, then add tomatoes, peppers and spices and leave until soft.
In a side bowl, add two layers of goulash and brush with oil between each two layers until 4 layers are complete, add meat, then add 4 more layers.
Beat the egg with milk and apply it on the face and keep it in the oven for 10 minutes.
Third: diet food for dinner
Recently a medical study was done that eating late increases the rate of diabetes by increasing the rate of sugar in the blood, and iIt also reduces the burning of accumulated fat in the body, so all nutritionists recommend eating dinner at least two hours before bedtime, and is one of the best foods for dinner. .
1- Green Salad with Tuna (best food for diet dinner)
Green salad is one of the most satisfying diet foods because it is rich in satiating fiber, which keeps all dieters from feeling full for longer. It also helps in burning an average of 12% calories throughout the day. Tuna is a source of protein, and you can add delicious avocado slices to it.
Pasta with White Diet Sauce
Ingredients: boiled pasta, 2 tablespoons of starch, milk, one tablespoon of butter or cream, salt, pepper and thyme.
Starch is added to cold milk to make the white sauce, then put on the stove and cream is added, then spices and pasta.
12 Diet Juices That Help You Lose Weight
Diet Potato Pie
Ingredients: grated potatoes, black pepper, cumin, coriander, thyme, paprika, ginger, 2 eggs.
Method of preparation: Potatoes are placed, spices are placed on them, a mold is painted with oil, the ingredients are placed in it, 2 eggs are placed on it and it is kept in the oven for 10 minutes.
benefits of fruits in dietIngredients: soft goulash roll, minced meat, salt, black pepper, coriander, 1 finely chopped onion, 2 tbsp oil, green chili, 1 egg and a cup of milk.
Method of preparation: Put meat with onion in a bowl with a tablespoon of oil, then add tomatoes, peppers and spices and leave until soft.
In a side bowl, add two layers of goulash and brush with oil between each two layers until 4 layers are complete, add meat, then add 4 more layers.
Beat the egg with milk and apply it on the face and keep it in the oven for 10 minutes.