There are several simple recommendations that can help you combine different foods and prepare delicious and healthy lunches for your figure.
Modern individuals often lack the time for a full lunch. We frequently snack on the go or limit ourselves to light snacks, which leads to overeating at dinner. However, lunch should be the most filling and calorie-rich meal of the day, even though we do not pay enough attention to it, as reported by Doctorpiter.
For those looking to lose extra pounds, lunch becomes a real challenge. One common mistake among those losing weight is drastically reducing calories. Yesterday, you might have enjoyed a full burger for lunch, and today you hope to satisfy your hunger with a cabbage salad.
So what should the perfect lunch be like? Let's figure it out together with an expert.
What to Include in Your Lunch Menu
According to nutritionist Amy Hudson, an optimal option for lunch is a salad. However, this does not mean a mayonnaise-laden Olivier salad, nor a salad consisting solely of cucumbers and greens.
A good lunch should contain a sufficient amount of fiber and be balanced in proteins, fats, and carbohydrates. Even if you want to lose weight, there is no point in completely giving up fats and carbohydrates, but you should not forget about protein, which is the main building material for your muscles. Only such a lunch can satisfy your hunger for a long time, as reported by ETNT.
To stay full and energized, it is important to eat a sufficiently caloric lunch. Caloric norms can vary, but generally, lunch should account for 30-35% of the total daily caloric intake.
However, do not overdo it. Be careful: even a seemingly harmless dressing can turn your salad into a real calorie bomb. Healthy foods like avocados and nuts are also quite caloric, so try to keep a sense of moderation in mind.
Recipe
Dr. Hudson shared her version of such a salad. To prepare it, you will need:
salmon,
greens,
quinoa,
avocado,
blueberries,
balsamic dressing,
feta cheese,
chopped walnuts.
The exact proportions can be adjusted to your taste and depending on your caloric norm if you are on a diet. Such a salad will provide you with numerous nutrients and offer a lasting feeling of fullness without heaviness in your stomach.
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