Dietary lunch supports weight loss. Dietary dinner, although it is the main meal of the day, which should be the most nutritious, i.e. provide 30 to 35% of the total caloric value of the diet, will allow you to lose unnecessary kilograms. Check how to properly compose a quick, dietary dinner and try out 5 sample recipes.

Dietary lunch , which is to support weight loss, should consist of products containing complex carbohydrates, i.e. groats, rice and pasta. Remember to choose whole grains such as whole grain pasta, buckwheat pasta, brown, red or wild rice, and buckwheat, barley and millet.

Another component of the dietary dinner are protein products, such as lean meats: chicken meat, turkey meat, veal. It is also worth introducing fish and legume seeds to your dinner dishes, which will increase the attractiveness and diversify this meal.

You should also remember to use vegetable fats and the addition of vegetables in the form of salads, vegetable puree or boiled vegetables. The method of processing is important when preparing a dietary dinner. We recommend baking, stewing, baking in aluminum foil, grilling in a pan, traditional cooking and steaming.

Zander baked in leeks with buckwheat and boiled cauliflower (424 kcal)

Ingredients:

  • 100 g pike perch fillet
  • 50 g of buckwheat
  • 10 g (1 tablespoon) olive oil
  • 140 g (1 piece) leek
  • 120 g (1 piece) tomato
  • 40 g (1/2 pcs) lemon
  • parsley
  • s alt
  • pepper
  • 80 g cauliflower

Design: Rinse fillet, dry, sprinkle with lemon juice, rub with s alt and pepper. Place on a baking tray, previously greased with olive oil. It's time to clean, cut into slices, blanch the tomatoes, peel them, cut them into slices. Place the vegetables on the fish. Bake it for 30 minutes at 180 degrees Celsius. During this time, cook buckwheat and cauliflower. Serve sprinkled with parsley.

Turkey rolls with spinach and sun-dried tomatoes with wild rice (394 kcal)

Ingredients:

  • 120 g turkey fillet
  • garlic clove
  • 20 g fresh spinach
  • 15 g (2 pieces) dried tomatoes
  • 10 g (1tablespoon) rapeseed oil
  • 40 g wild rice
  • s alt
  • pepper

Execution: Rinse spinach, boil in boiling water, drain, stew in the pan, add chopped sun-dried tomatoes and garlic. Form a rectangular piece of meat. Rub with s alt and pepper, put the previously prepared stuffing. Wrap it in a roll, pin it with a toothpick, place in a baking tray, brush with oil, bake for 40 minutes at 180 degrees C. Serve with wild rice.

Give it a try

Author: Time S.A

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Chinese style chicken with buckwheat noodles (407 kcal)

Ingredients:

  • 35 g buckwheat noodles
  • 100 g chicken fillet
  • 50 g carrot
  • 50 g celery
  • 100 g of savoy cabbage
  • 20 g (1/5 piece) onion
  • 10 g (1 tablespoon) olive oil
  • 10 g (1 tablespoon) of soy sauce
  • ginger
  • sweet pepper
  • 5 g (1/2 teaspoon) honey

Design: Cut the chicken into strips, put it in the previously prepared marinade of soy sauce, honey, ginger and sweet pepper. Leave in the fridge for about 30 minutes. Meanwhile, cut the vegetables into strips. Fry the chicken in a frying pan in rapeseed oil, add the chopped vegetables. Choke it for a few more minutes. Serve with buckwheat or rice noodles.

VEGE chili with red beans, rice and lettuce with yogurt (411 kcal)

Ingredients:

  • 80 g canned red beans
  • 40 g (½ pieces) onion
  • 70 g (1/2 piece) of green pepper
  • 70 g (1/2 piece) of red pepper
  • 100 g canned tomatoes
  • 10 g (1 tablespoon) olive oil
  • 50 g brown rice
  • 25 g butter lettuce
  • 20 g (1 tablespoon) plain yogurt
  • chili, garlic
  • pepper

Performance: Boil the rice with pepper, chili and chopped garlic. Add drained red beans, canned tomatoes, diced peppers and onion. Stew it all. Serve with lettuce and yoghurt.

Poultry meatballs in parsley sauce with millet, baby carrots (391 kcal)

Ingredients:

  • 80 g chicken fillet
  • 1/3 eggs
  • ½ garlic clove
  • 20 g (1/5 piece) onion
  • 40 g millet
  • 100 baby carrots
  • parsley
  • s alt pepper
  • 40 g (2 tablespoons) plain yogurt
  • 10 g (1 tablespoon) rapeseed oil

Execution: Grind the meat, add the egg, garlic, garlic, s alt and pepper, mix. Shape the meatballs, put them in a baking tray, bake for about 35 minutes at 190 degrees Celsius. During this time, cook the millet and carrots and prepare the parsley sauce: add chopped parsley and spices to the yoghurt. On a plate, arrange the clapboards, pour the sauce, eat with millet and baby carrots.

About the authorMarzena Masna, dietitian SOS Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.

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Category:

Slimming