A lot of people manage to lose weight thanks to meal replacements. The reason? The substitute meal is often a packaged product that is quick to eat , quick to prepare when it needs preparation (shake, soup), complete with a series of nutrients, often synthetic, in spite of a reduced calorie content. In short, it is a practical solution. And since we don’t have time to cook, what does it matter if what we eat is an industrial product with synthetic nutrients? Could we do something healthier and equally hasty but above all more nutritious and economical? Sure we can. And it’s that easy. Here are two ideas.

DO-IT-YOURSELF SUBSTITUTE MEAL: THE SINGLE PLATE
A classic salad with grilled chicken or natural tuna plus vegetables (lettuce, tomatoes) is the classic single plate.

You can put 100 g of chicken or turkey, tuna or mackerel in its natural state, add a teaspoon of oil, lemon juice, raw lettuce or spinach, cucumbers, tomatoes, raw peppers, celery, slices of fennel. The calories? Just two hundred. Add a slice of rye bread and we have a full meal at less than three hundred calories.
Other examples: boiled beans (100 g) or octopus (150 g), with fennel, tomatoes and diced celery, plus olive oil, a teaspoon and a pack of crackers.
Or: 150 grams of potatoes with 150 grams of green beans, a teaspoon of olive oil, two eggs or 140 grams of canned meat.
The single-dish rule is simple: from 100 to 150 grams of meat or fish or legumes already boiled + 200 grams of mixed vegetables + 1 teaspoon of oil + a slice of bread or 150 grams of potatoes or 50 grams of sweet corn. The dish is fresh, satisfying, perfectly balanced and easy to make. And it doesn’t exceed 300 calories! 

DO-IT-YOURSELF SUBSTITUTE MEAL: THE ICE CREAM PARFAIT
This is a quick substitute meal to make, if you have ice cream at home, and it is valid for those who love the sweet taste.
Take a jar of low-fat Greek yogurt (170 g), 150 g of chopped fruit (no banana), a tablespoon of vanilla or cream flavored ice cream (25 g), cinnamon, a teaspoon of honey or brown sugar. , two tablespoons of oat flakes or cornflakes, a teaspoon of oil seeds (pumpkin, chia seeds). Work the yogurt with cinnamon and honey, take a nice tall glass, put a tablespoon of oats, yogurt, fruit in pieces, another tablespoon of oats or cornflakes, ice cream. Pour over the oil seeds and sprinkle with more cinnamon. The calories are about 300.