What to eat for lunch to lose weight?

Much depends on our daily physical activity level and our schedules. Those who work outside the home and are on their feet all day need more calories, with a nutritious but also milder lunch from a digestive point of view. On the other hand, those who stay at home or are sedentary can afford a low-calorie meal but more voluminous for fiber. So let’s try to understand what to eat for lunch to lose weight on a case-by-case basis.

WHAT TO EAT AT LUNCH TO LOSE LOSS

For those who work at home or for half a day or are basically sedentary

The best thing is to opt for a Mediterranean-type scheme in a volumetric key, focusing on fibers to absorb fewer calories.

For both lunch and dinner we have dishes perfectly between proteins, fats and carbohydrates but with a slight predominance of fats in the evening and a less caloric evening meal. This allows us to take advantage of the calories during the day and reduce them before going to bed.
Furthermore, both for breakfast and lunch we can opt for wholemeal products.

In summary. Breakfast with wholemeal baked product or homemade dessert made from wholemeal flours and low proteins. Fruit-based snack.
Lunch with wholemeal pasta or rice or cereals such as barley or a dish of only legumes + lots of vegetables.
Light dinner with vegetable cream or dish of cooked or raw vegetables to which to add very little protein and oil. Sweetened herbal tea.

Sample menu with lunch options (woman-man quantity)

Breakfast. 50 grams of wholemeal bread, barley or oat or rye bread or 35 grams of ALL bran cereals or oat flakes + 200 ml of skimmed or soy milk or 125 grams of low-fat yogurt + a teaspoon of honey or two of jam .
As an alternative to bread or cereals: a 40-gram organic wholemeal snack or a slice of low-fat wholemeal donut or 120 grams of banana.

Snack.
100 grams of slightly sweet fruit (citrus, strawberries, red fruits) + a cucumber or a quarter of fennel.

Lunch. Lunch always opens with raw vegetables to munch on.

Alternative 1: 50-70 grams of brown rice or pasta or barley, oats, buckwheat, quinoa with sautéed zucchini, chard, radicchio, spinach, mushrooms, pumpkin, peppers, tomatoes, artichokes, broccoli + a teaspoon of oil. Second with 100-120 grams of white meat or fresh fish / molluscs / crustaceans or omelettes of 150-180 grams of egg whites or 50-70 grams of bresaola or a small / large box of natural tuna or 50/70 grams of tofu natural or quorn. You can also combine everything to create a single dish. For example, barley with courgettes and shrimp tails. Herbal tea with fennel seeds + a walnut.

Option 2: 50-70 grams of dried legumes to be made in soup or 160-200 grams of boiled legumes with vegetables of your choice, for at least 250-350 grams. 40 grams of wholemeal bread or 3 slices wasa or a fruit. Herbal tea with fennel seeds.

Alternative 3:   200-300 grams of boiled or baked potatoes, in a salad with green beans or Belgian endive or radicchio or celery and red onion + tomatoes. A small can of jellied meat or plain tuna or 20 grams of aged cheese or a large egg or 40 grams of plain tofu or a tablespoon of boiled beans. A teaspoon of oil. Herbal tea with fennel seeds + a date or dried apricot.

Option 4: 70-90 grams of toasted or grilled wholemeal sandwich with raw vegetables + 50 grams of ricotta or light mozzarella or defatted cooked ham or 1 30-gram slice of avocado. Mixed salad with a teaspoon of oil. Herbal tea with fennel seeds + two almonds.

Alternative 5 : fruit salad of red fruits and oranges for a total of 300 grams of fruit + 200 grams of low-fat yogurt or skimmed quark + a teaspoon of mixed seeds. Herbal tea with fennel seeds + two almonds.

Snack: 1 low-fat or skimmed Greek yogurt + half an apple.

Dinner: vegetable soup with meat or vegetable broth or minestrone soup without legumes + mixed salad with a teaspoon of oil. 20 grams of aged cheese or a small soft-boiled egg or a spoonful of mixed seeds / hemp in the past. Herbal tea with a level teaspoon of honey.