What we eat today? If you are one of those who are wondering what to eat for lunch and dinner, would also like to lose weight, for example from half a kilo to a kilo per week, and would like to create good, quick but dietary healthy dishes, then this article is for you!

We will see how to create delicious dishes every day thanks to a very easy scheme, which you can print and keep in the kitchen. The rule of the scheme is only one: you have three different categories of food and for each category you have to choose only one food.
The quantities are different for each category and for men or women.
In this way, you can create a light, healthy and controlled diet, but with good and quick dishes even with your partner.

WHAT WE EAT TODAY?
THE SCHEME FOR CREATING RECIPES OF LIGHT AND FAST DISHES

Rule: for both lunch and dinner, choose one food by category.
You can choose to combine them in a single dish (for example barley with asparagus and shrimp tails) or in two dishes (soy noodles with sautéed vegetables and a small veal or vegan burger for second). The important thing is that both lunch and dinner have a food for each of the categories: so you don’t have to skip any of them.

FIRST CATEGORY: CHOOSE A FOOD

QUANTITY FOR LUNCH: 60 grams for women, 90 for men.
FOR DINNER: 50 grams for women, 70 for men.
Weight from raw or already edible food.

Basmati rice, brown rice, soy noodles, wholemeal pasta, durum wheat pasta of any size, dried legumes (to be cooked), legume pasta, white rice, barley, oats, corn for polenta, rice pasta, corn pasta , buckwheat grains, couscous or bulgur, rice / corn crackers or biscuits, dry egg pasta, wholemeal or buckwheat or oat flour (in this case, mix it with second category egg whites for a pizza or pancake in a pan), legume flour.
Add 20 grams for both if you want a sandwich and 40 grams if you want potatoes (raw weight) or potato gnocchi (raw weight). 

SECOND CATEGORY: CHOOSE A FOOD

QUANTITY FOR LUNCH: 100 grams for women, 140 for men.
FOR DINNER: 125 grams for women, 160 for men.
Weight from raw or already edible food.

Lean veal, sliced ​​chicken or turkey, chicken, rabbit or turkey meat, egg whites, light ricotta, cottage cheese, quark cheese, sugar-free white skyr, light cream cheese, cream tofu (silk tofu) , wheat muscle, natural tofu, skimmed Greek yogurt, soy yogurt, light mozzarella, already boiled legumes ( in this case, do not combine them with the buckets of the first category but choose another ), sea bass, sea bream, sea bass, octopus, squid, prawn tails, shelled mussels, shelled clams, spring peas, fresh borlotti beans ( in this case, do not combine them with the first category dried legumes but choose another one ), natural canned tuna, surimi, halibut fish, cod, plaice.
But. Aged cheese eat lean or smoked or ground salmon Beyond Meat or beef or bresaola or raw ham or speck or organic vegetable ground Anything else or eggs: in these cases half a dose.

THIRD CATEGORY: CHOOSE A FOOD OR CREATE A MIX!

In the third category you can follow the rule of the other two or you can mix more ingredients.
QUANTITY FOR LUNCH AND DINNER: free except where specified.

Zucchini, peppers, aubergines, tomatoes, squash, mushrooms, rocket, salads (all), turnip greens, chicory, broccoli, cauliflower, asparagus, artichokes, onions, simple homemade tomato sauce, celery, fennel, cucumbers, spring onions , radish. 
But. Carrots and beets: 150 grams for women and 200 for men.

BONUS: NOW THAT YOU CAN CREATE YOUR OWN COMBINATION OF LUNCH AND DINNER DISHES, YOU CAN ADD THESE BONUSES

Spices to taste, herbs to taste, lemon juice, CALLOWFIT MAYO STYLE light mayonnaise  (or other brand, I prefer this one), mustard, soy sauce, nutritional yeast, TOMATO KETCHUP light sauce.