Dietetic and satiating first courses based on pasta, cereals or rice . No salads or soups, this time, but very practical and simple ideas for having some first diets for lunch using the principle of the volumetric diet . Yes to foods with high volume and low energy density, such as vegetables: moderation instead for complex carbohydrate resources such as pasta, bread, rice and potatoes.
Let’s see how to implement this simple principle with examples.

FIRST DIETETICS AND VERY SATISFIED: 5 greedy ideas

Consider 50 grams for women and 70 grams for men who want to lose weight of: pasta, rice, cereals.
The dose is for two people (50 for women + 70 for men). If it’s for two women: consider 100 grams of pasta or rice instead of 120.

1) Stir-fried rice noodles with cabbage.
Cut half cabbage into strips, after having cut it into quarters and washed well. Let the strips of cabbage “dry” in a covered pan, adding very little salt, without oil. When they have wilted well (about 20 minutes), add a julienned carrot, two diced courgettes and a thinly sliced ​​onion. Season with a teaspoon of soy sauce or salt, add pepper and turmeric, and continue cooking for another 10 minutes. When all the vegetables are cooked, add a tablespoon of coconut or olive oil and a little finely chopped parsley raw. Cook 120 grams of rice (or soy) vermicelli as written in the package, and sauté them in a pan for a few seconds with the sauce.

2) Spaghetti with raw vegan ragout.
Take a large ripe beetroot (250 g), peel it and blend it in a blender with a 200 g carrot, a Tropea onion, a ripe tomato, plenty of basil, salt and pepper. Drain the mixture for half an hour with a pinch of salt and in the meantime cook 120 grams of spaghetti. Drain them, put them back in the pot and add the raw sauce with a tablespoon of oil and toss everything in the pot for 30 seconds.

3) Rice with vegetables in the pan.
Take two potatoes of about 150 g each, peel them and cut them into 2 cm cubes. Cut 400 g of red pepper, 100 g of white or copper onion, 300 g of zucchini into pieces. Put the vegetables in a bowl and add 3 tablespoons of rice each (605 g), fresh minced mint or basil, salt, pepper, two tablespoons of pecorino or grated parmesan.
Arrange the mixture in a non-stick pan, covering with water up to the edge of the ingredients (the water must not exceed them). Sprinkle with a spoonful of breadcrumbs and other chopped aromatic herbs and place in the oven at 180 degrees for 40 minutes.

4) Carbonara light deflate belly.
Take 4 large courgettes and brown them in a pan into very thin slices with a clove of garlic, a tablespoon of oil, a pinch of turmeric, a pinch of pepper. Drain 120 grams of medium-sized pasta al dente, put it in the pan with the zucchini and add 200 grams of pasteurized egg white, half a ladle of cooking water and a tablespoon of pecorino. Sauté in a pan until the egg white is cooked. Serve with a tablespoon of toasted fennel seeds.

5) Green crudaiola. Take two beefsteak type tomatoes of 200 g each. Cut them into small pieces, drain them for half an hour then put them in a container: add a tablespoon of pecorino, one of oil, a clove of garlic cut in two, and put the mixture in the fridge for at least two hours. Remove the mixture while cooking 120 grams of penne, separately blend a handful of raw rocket with a handful of basil, 5-6 black olives and a nice pinch of salt. Drain the pasta, rinse it under cold water to cool it, pour it into the bowl with the tomatoes, finally pour the rocket and basil pesto and mix everything before serving.