Make a Healthy Lunch: Ideas and Recipes

Updated June 1, 2014.

Need ideas for a healthy lunch for work? Does your dinner make you feel fat and sleepy? One of the best ways without destroying your diet to feel satisfied with the meals, it, lean protein to add to your meals. Use these recipes easy and healthy meals and salads in protein and low in fat and calories are high to create.

How to make a healthy salad

Nutrition experts know that when we eat high-fiber protein-rich foods reduce our risk of obesity. If you eat enough protein, you may be able to increase your metabolism and feel led to meals without energy boost sugar and subsequent accident, you want to take a nap later in the afternoon makes satisfied.

A good salad is a great way to get protein and fiber. Salads are easy to carry and easy to do. To build a healthy salad to start, by a lean protein.

• Chicken breast cubes
• Cooked / seasoned ground turkey
• Grilled Salmon
• Tuna (in water canned or fried)
• Beans (chickpeas, kidney, black, pinto, lentils)
• Boiled eggs

Then throw in fiber-rich vegetables (or fruit!) To add color and crises.

• Spinach (also an excellent source of protein)
• Mesclun
• Red or yellow peppers
• Broccoli
• Cauliflower
• Carrots
• Lawyer (hold serve breakfast)
• Beans
• Cubed, chilled fries, cooked red
• Polka dot

Finally, add a small amount of a milk product or a vinaigrette. Choose one or the other. For example, if you add a small amount of cheese, then dress your salad with lemon and herbs instead of milk or dressing oil.

When the cheese Skips (and croutons, bacon and sunflower seeds!) And add the dressing. However, the calories are viewing salad goes through the roof when added to the federation. Calories from most restaurants salad is 500 calories and this is most for-calorie dressing.

Select your association wisely. Bolthouse has a line of yogurt-based dressings are creamy, but contains 35-45 calories per serving. You can also opt to make your own dressing. Homemade dressings are often lower in fat than bought varieties business.

Healthy soup recipe

If you want a hot and hearty meal, try a large pot of soup for the weekend and pack in containers in individual servings for lunch during the week. This recipe is low in fat but full of flavor. Peas are a good source of protein without meat. Half a cup of peas provides more than 4 grams of protein.

Pureed soup made of green peas

This delicious soup recipe comes from chef Anthony Stewart, chef at Pritikin Longevity Center & Spa Pritkin Longevity.

• Two rooms vegetable stock
• 2 onions, chopped
• 1 head fennel, chopped
• 3 c. Garlic
• No. 1 potato, peeled and chopped
• # 4 green peas (frozen ok)
• ½ c. Baking powder or baking soda
• 3 c. Shake It Pritikin table seasoning
• 3 c. Mustard (no salt added)
• 2 c. fresh thyme leaves, chopped
• 2 c. chopped fresh basil
• 1c. chopped fresh dill
• 1c. Wasabi powder

Preparation

1. In a saucepan, cook onion, garlic and fennel. Add the vegetable broth and potatoes and cook until potatoes are soft start, break.
2. Add the thyme, mustard and mix well and cook for 5 minutes.
3. Turn off the heat and add the baking soda when it begins to foam add green peas, wasabi powder and remaining ingredients. Let stand for 5 minutes.
4. Mix and serve.

Nutrients for a part (240 g): 130 calories, 1 gram of fat, carbohydrate, 24 grams of fiber, grams 8 7grams sugar, 7 g protein

Healthy Meal Ideas on the Go

If you are on the road in the afternoon, you can still get a healthy lunch. Many grocery stores have offered to buy sushi. Most sushi rolls contain cooked or rich in crude protein and vegetables fresh fish.

If sushi is not available, check out the food section of a salad with three beans or lentils. Boiled eggs, a turkey sandwich without mayo or Greek yogurt are also good choices along the way.

If you push through the fast food line, go for a sandwich or a salad with grilled chicken, but I tell them to hold the sauce and dressing. And you pass the value meal. The chips and other refreshments to be good for your wallet, but your waistline will cost extra calories.

Get lean protein recipes and learn more about protein and weight loss.

_Sources:

_{Arne Astrup, Sue D. Pedersen. "Is that a calorie protein better for weight control?." American Journal of Clinical Nutrition 17th April 2012th}