Diet dinner: an easy and healthy low-calorie diet for weight loss with simple recipes - what can you cook and eat in the evening?

For those who want to keep themselves in healthy shape, it is better to eat mostly protein foods with the addition of a small amount of complex carbohydrates. Don't forget about fiber - it can be fresh, baked vegetables, as well as herbs. For fat, you can add one teaspoon of vegetable oil to the dish.

Lunch may consist of poultry, fish, seafood or meat. Unpolished rice, buckwheat, legumes, and durum wheat pasta are very suitable as a side dish. Soup will not bring much benefit and will not fill you up, since the first courses contain a lot of water, but it can also be included in your diet, but without making the dressing too oily. Puree soup will be more useful. We cook food mainly by steaming, stewing, boiling, baking everything with a minimal amount of vegetable oil or without it.

Today I have prepared a selection of recipes that are perfect for lunch if you are eating right or losing weight. All dishes are very tasty, interesting, budget-friendly, and you can safely eat them without harming your figure.

Hake baked in foil with vegetables

An interesting option for a healthy hake lunch. The meat of this fish contains a lot of protein and vitamins, so it is often recommended by nutritionists, and baked with vegetables, it is doubly healthy. The dish turns out tender and juicy, since the foil does not allow the fish and vegetables to dry out, and Provencal herbs add a refined, unique aroma.

KBJU per 100 g: 52/6/2/3.

Ingredients:

Hake – 600 g.
Zucchini – 800 g.
Carrots – 150 g.
Bell pepper.
Tomatoes – 2 pcs.
A small bunch of parsley.
Vegetable oil – 2 tbsp. l.
Salt, Provençal herbs.

Preparation:

We clean the hake, wash it, cut it along the ridge, and remove the bones. After this, add salt to the fish fillet on both sides. Sprinkle with some Provençal herbs. Cover with cling film and set aside.
Cut the peeled carrots into thin slices. Cut the tomatoes into small pieces, bell peppers into strips. Chop the peeled zucchini quite coarsely. Chop the parsley.
We put the saucepan on the fire, pour in half a glass of water, put the carrots in it. Close the lid and simmer over medium heat for 3-4 minutes. Next, add zucchini and sweet pepper to the carrots. Keep on the fire until the zucchini is half cooked. If necessary, add a little water. After about 10 minutes, add the tomatoes and keep for a couple more minutes.
Once ready, drain off excess liquid. Salt, add parsley, mix.
Grease a sheet of foil with vegetable oil. Place half of the vegetables and lightly sprinkle with olive oil and lemon juice. Place the fish on top of the vegetables, skin side up. We fasten the edges of the foil. We do the same with the remaining fish.
Place everything on a baking sheet. Bake in an oven preheated to 180 degrees for 15 minutes. After this time, open the foil and cook for another 10 minutes.

Proper lunch: what is it like?

Experts believe that a healthy lunch for weight loss should include all groups of nutritional components: proteins, fats (only healthy ones) and carbohydrates. Much depends on their proportion. In the afternoon, it is recommended to consume slow carbohydrates with proteins. This combination will help saturate the body with energy and better survive all the restrictions that weight loss involves.

But it is better not to eat foods that include sugar, that is, simple carbohydrates, for lunch. Surely you are familiar with the feeling of drowsiness and weakness after lunch. It is a consequence of a sharp jump in blood glucose. If you really want to add dessert to your lunch, use something healthy - dark chocolate, dried fruits, honey. It’s better to wait a little and then treat yourself to a delicious afternoon snack.

A proper lunch for weight loss should be about 350-450 kcal . If you don't plan to accurately count calories, you can determine your serving size using another method. The size of the protein dish should not exceed the size of your palm; add a couple of tablespoons of dry cereal and a large portion of vegetables - this will approximately be the required number of calories. Nutritionists define the ideal lunch for weight loss as a plate filled a quarter with porridge, a quarter with meat and half with vegetables. Lunch may also include a light vegetable soup. Remember that an excessive amount of even the healthiest food can be dangerous for your figure.

So, here is the menu , which can consist of a lunch for weight loss:

Light vegetable soup or broth – 150-200 ml.
150-200 grams of meat or fish dish. It is better to stew, bake, boil, or steam meat and fish. If you are losing weight, it is better to avoid fried foods.
From flour, choose rye or bran bread in quantities of no more than 30 grams.
As a side dish, use stewed vegetables or salad, without using mayonnaise or sour cream. Quantity – 100-150 grams.
You can drink a glass of freshly squeezed juice or compote without sugar, green tea or coffee.

When dining, don't rush. Chew your food slowly and thoroughly to help you feel fuller with less food. It is better to drink 30 minutes before lunch and an hour after. Avoid mixing food and liquid as it reduces the concentration of stomach acid, which slows digestion. After finishing lunch, sit quietly for at least ten minutes to allow your body to better absorb the nutrients.

In many ways, the right diet lunch for weight loss will depend on what kind of diet you follow:

On the Dukan diet you can eat any baked meat, fish and seafood; in the second and third phases you can also eat salad.
On a minus 60 diet, sushi and rolls without cream cheese are allowed, almost any dish of fish, meat and poultry with the addition of cereals, soup without potatoes.
On the Mediterranean diet, you can eat a piece of grilled fish (ideally it should be salmon and trout, but cod is also acceptable, just not fried), as well as any salad, plus a side dish of porridge.
If you adhere to a protein diet , and you do not have time to have a full lunch, a protein lunch for weight loss can consist of a pack of cottage cheese, kefir or fermented baked milk and tea without sugar.
If you need to stick to calorie counting , what to eat for lunch when losing weight can be anything from the list of healthy foods, it is only important to keep within the required number.

Chicken cutlets with broccoli, boiled lentils and salad

A healthy, appetizing option for lunch at work, in the office or at home. The cutlets turn out juicy, and this is perhaps the most delicious recipe for PP cutlets. And lentils are high in protein, making them an excellent lunch for your health.

KBJU per 100 g: 145/14/4/14.

Ingredients:

Chicken fillet – 400 g.
Broccoli – 200 g.
Canned corn – 120 g.
Asparagus – 200 g.
A glass of lentils.
Egg.
Bulb.
Oatmeal – 1 tbsp. l.
Fiber – 2 tbsp. l.
Salt, spices.

Preparation:

Wash the lentils, then cook in salted water until tender. Also boil the asparagus for 4-6 minutes after boiling, then drain the water and let cool.
Let's prepare the minced meat. Chop onion, chicken fillet, broccoli. We pass everything through a meat grinder. Add fiber, oatmeal, egg, salt, spices to taste to the minced meat and mix thoroughly.
Forming cutlets. Grease the frying pan with olive oil. Fry the cutlets over low heat, covered, for 5 minutes on both sides.
Let's prepare the simplest PP salad. Add canned corn to the boiled asparagus and add salt to taste. Stir and the salad is ready.
We transfer everything into plastic food containers. In the first container - salad, in the second - lentils with cutlets.

Diet basics. Where to start and why you need it.

Proper nutrition for the whole day is a guarantee of health and slimness: using recipes for weight loss, you will adjust to the right regime without suffering and starvation. It is worth noting that a nutrition system designed for every day has many advantages:

lack of hunger and stomach cramps;
individual menu planning;
absence of categorical taboos.

The only difficulty of the proper nutrition menu is the long-term process. A diet based on healthy foods will be more effective if you engage in fitness or undergo a massage course. Exercises for losing weight at home are suggested in this video.

Baked chicken breast, salad and buckwheat

A very simple, quick, incredibly tasty healthy lunch option. By the way, it is balanced and very satisfying.

KBJU per 100 g: 100/11/1/12.

Ingredients:

Chicken breast – 450 g.
Grated ginger – 1 tsp.
Garlic – 2 cloves.
Bay leaf – 3 pcs.
Liquid honey – 1 tsp.
Soy sauce – 4 tbsp. l.
Spices - to taste.

Garnish:

A glass of buckwheat.
A can of canned corn.
Green beans – 400 g.
Salt.

Preparation:

First of all, coarsely chop the chicken fillet. Three ginger on a fine grater.
Grease a baking dish with olive oil and lay out pieces of meat. Instead of chicken fillet, you can use beef or turkey fillet. Add grated ginger, garlic through a press, bay leaf, soy sauce, honey.
Generously rub the fillet with spices and cover with cling film. Place in the refrigerator for an hour and a half so that the meat is thoroughly marinated. Then place in an oven preheated to 200 degrees for 40–45 minutes.
We wash the buckwheat, then boil it in salted water until tender. We also boil green beans.
Let's prepare the salad. In a bowl, combine green beans and canned corn. Add a little salt and mix well.

Top 5 chicken breast recipes

Chicken pilaf

Ingredients for 1 serving:

Chicken fillet 150 gr
Long grain rice 50 g
Olive oil 1 teaspoon
Onion 50 gr
Carrots 100 gr
Salt, spices

Boil rice in a saucepan with water. At this time, heat the frying pan. Pour one teaspoon of olive oil onto it. Grate the carrots on a fine grater, chop the onion. Fry vegetables in a frying pan. Cut the chicken fillet into cubes. Place in a frying pan. Simmer under the lid until done. Place boiled rice in a frying pan and stir. You can add pomegranate kernels to taste.

Kbju for 1 serving: 450/39/7/55

Chopped chicken cutlets with garnish

Ingredients for 1 serving:

Chicken fillet 150 gr
1 medium egg
Rice flour 10 gr

For garnish:

Bulgur 50 gr

Take the chicken fillet and cut it as finely as possible with a sharp knife. Place the fillet in a bowl. Add one egg there and mix. Then add flour, salt and spices. Mix everything well again. Heat the frying pan. Spread the minced meat with a tablespoon and fry on both sides like regular pancakes. Boil bulgur for garnish.

Kbju for 1 serving: 437/47/7/42

Homemade pp shawarma

Ingredients for 1 serving:

Yeast-free lavash 80 gr
Chicken fillet 150 gr
Tomato 100 gr
Cucumbers 100 gr
Beijing cabbage 100 gr
Sour cream 10% fat 50 g

Fry the chicken fillet in a frying pan without oil. Place on a plate and let cool slightly. Finely chop tomatoes, cucumbers and Chinese cabbage. Cut the chicken fillet into cubes and add to the vegetables. Add sour cream, mix everything well, add salt and pepper. Unwrap the pita bread. Place the filling and carefully smooth over the entire surface. Roll up the roll.

Kbju for 1 serving: 449/45/7/51

Chicken broccoli casserole

Ingredients for 1 serving:

Chicken fillet 100 gr
Broccoli 300 gr
Egg 1 medium
Cheese 30 gr
Cream 50 gr

Cut the chicken fillet into cubes. Break the broccoli into small pieces. Place the fillet and broccoli in a baking dish. Now we prepare the filling. Take the egg and cream and mix well. Add grated cheese and mix again. Add salt and spices. Pour the resulting mixture over the chicken fillet and broccoli. Place in the oven for about 40 minutes.

Kbju for 1 serving: 438/46/19/22

Jellied chicken pie

Ingredients for 1 serving:

Chicken fillet 100 gr
Tomatoes 100 gr
Onion 30 gr
Greenery

For the test:

Egg 1 pc.
Milk 100 ml
Rice flour 50 gr

Beat the egg with milk. Add salt and flour, mix. Cut the breast into cubes. Chop the tomatoes and onions too and mix with the breast. Pour half the batter into the bottom of the baking dish. Place the filling on top. Fill the remaining filling with the remaining dough. Bake in the oven for 35-45 minutes.

Kbju for 1 serving: 434/36/9/51

note

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The plan includes only simple and tasty dishes from available products. Follow the link and enter your parameters. The calculator will automatically calculate the required calorie content for you and offer a ready-made menu. The first 100 customers will receive a 55% discount.

Pie with chicken and champignons

The base of the pie is made from whole wheat flour, and instead of butter we will use coconut or olive oil. The pie can be served either hot or cold. The dish is tasty, filling and very aromatic. Perfect for a holiday table, or you can take it with you to work.

KBJU per 100 g: 230/13/16/9.

Ingredients:

Dough:

Whole grain flour – 260 g.
Boiled egg.
Water – 25 g.
Salt – a pinch.
Vegetable oil – 90 g.

Filling:

Mushrooms – 300 g.
Two eggs.
Chicken fillet – 300 g.
Sour cream – 200 g.
Hard cheese – 150 g.
Olive oil – 1 tbsp. l.
Spices.

Preparation:

Boil the chicken fillet in salted water until tender, then cool to room temperature.
Let's prepare the dough. In a deep bowl, combine all the necessary ingredients. Knead the dough thoroughly, it should turn out soft and elastic. Cover with film and place in the refrigerator for an hour and a half.
Wash the mushrooms and chop them large. Place in a frying pan and fry in olive or coconut oil, stirring occasionally until done. We will fry over medium heat under the lid so that the champignons are thoroughly stewed.
Cut the cooled chicken breast into small cubes. Three hard cheeses on a coarse grater.
Let's start filling. Place the eggs in a bowl and beat well with a fork. Add sour cream, grated cheese, and salt to taste. Mix well.
Lightly grease the mold with vegetable oil. We put parchment on the bottom, this will make the cake easier to get out. The diameter of my mold is 26 cm.
Roll out the dough into a thin layer. Carefully place the rolled out dough into the mold and form the sides. Add the filling: first the chicken, then the mushrooms. Using a spoon, spread the filling evenly over the filling.
Place the pie in the oven for 30–40 minutes at 180 degrees until golden brown. Let the cake cool, then carefully remove the mold.

Menu options

There are many recipes based on different products, thanks to which you can prepare a complete nutritious lunch without harming your figure. These can be either simple dishes (for example, rice, boiled breast, vegetable salad) or complex (spinach and corn soup with rice noodles). Lunch for those losing weight should consist of a balanced amount of proteins, fats and carbohydrates.

Useful

All fans of healthy eating will find several healthy recipes for weight loss. How to prepare a healthy lunch for weight loss? It’s very simple: select the required ingredients and follow all the steps in the recipe. Let's take as a basis the method of preparing salad with chicken breasts.

Ingredients:

chicken breast – 0.5 kg;
lemon – 0.5 pcs.;
cabbage leaves – 2 pcs.;
pine nuts – 80-100 g;
garlic - a pair of cloves;
basil – 100 g;
spices, salt - to taste.

Cooking method:

Prepare salad dressing (pesto) - basil, lemon juice and zest, spices, garlic, mix in a blender.
Fry the nuts in a frying pan for a few minutes.
Add half the pine nuts to the pesto and set aside the other half for decoration.
Rinse the chicken fillet with water, dry, sprinkle with spices, salt, place on foil and place in a preheated oven (200 degrees) for half an hour.
Cut the finished meat into cubes, mix with dressing and nuts.
Place the salad on washed cabbage leaves and serve lunch.

Protein

Your daily meal should include foods high in protein. In this case, fish is perfect for lunch. If you are tired of standard dishes in the form of fillets or cutlets, prepare incredibly tasty curd rolls with tuna. The end result is a nutritious protein lunch for weight loss. This very easy-to-prepare dish is suitable for a daytime meal for any diet or diet.

Ingredients:

tuna – 200 g;
cucumber – 2 pcs.;
cottage cheese (low-fat) or cream cheese – 100 g;
nori (sheet) – 1 pc.;

Cooking method:

Wash the cucumber, peel and cut into strips.
Divide the nori sheet into 2 equal parts.
Spread the inside of the nori with cottage cheese or cheese so that one cm remains on one edge.
Remove the tuna from the can, mash it with your hands or a fork, and place it in one horizontal strip along the middle.
Place a few cucumber straws on top.
Place the nori on a bamboo mat (if you have one) and use it to wrap the roll tightly.
Cut each roll into 7-8 servings - cooking lunch for weight loss is complete!

Low calorie

Another dietary product is turkey, which is perfect as a main daily dish. The best solution would be to cook the bird in a slow cooker, which is increasingly appearing in the kitchens of many housewives. The result is a delicious, low-calorie lunch for weight loss, which you can take with you to work and not torment your body with fast food.

Ingredients:

turkey (preferably fillet) – 250 g;
carrots, onions - 1 pc.;
champignons – 40 g;
cream – 60 ml;
spices/salt - to taste;
vegetable oil – 1-2 tbsp. l.

Cooking method:

Rinse the turkey meat, divide into small pieces, and dry.
Pour oil (vegetable) into the bottom of the multicooker bowl and place the meat.
Finely chop the champignons, chop the onion, grate the carrots on a coarse grater.
Mix everything in a bowl, add salt/pepper, and close the multicooker lid.
Set the timer for 15 minutes, select the “Frying” or “Baking” mode.
After the time has passed, pour the cream into the container with the meat, stir, set the “Stew” mode, and leave to cook for half an hour.
The turkey stew is ready.

Ready

Due to the busy modern rhythm of life, not all women and men who want to lose weight manage to find free time to cook. In this case, you can resort to the help of services that provide a choice of ready-made meals. There are more and more such services every day; you just need to open a website or dial a number and within an hour delicious food will arrive directly to your office. However, there is one drawback - the cost of lunches including delivery can be quite high. Several options for what you can order:

No. 1 – vegetable cream soup, chicken with beans, dried fruit compote.
No. 2 – chum salmon fillet with rice, cucumber, green tea.
No. 3 – buckwheat with meatballs (chicken-turkey), kefir.

Brown rice and canned tuna salad

The next lunch option requires a minimum of time and ingredients to prepare. Boiled brown rice will serve as a side dish. We’ll also make a budget-friendly, low-calorie salad with just three ingredients.

KBJU per 100 g: 117/8/3/15.

Ingredients:

A glass of brown rice.
A can of tuna in its own juice.
A head of young cabbage.
Cucumber – 1 pc.
Eggs – 2 pcs.

Preparation:

Boil the rice in salted water in a 1:1 ratio until cooked.
Boil the egg, cut into quarters. Cut the cucumber into half rings. Shred the cabbage into thin strips.
Combine vegetables and eggs in a deep bowl. Add tuna, after draining the liquid. Mix the salad well.
Place brown rice on a plate, then add salad.

What to eat for lunch when losing weight

It’s easy to create a daily menu for weight loss - use lunch from any known diet as a basis:

Dukan: baked meat or fish, light salads, seafood;
protein: cottage cheese, milk, fermented baked milk or black tea;
“minus 60” diet: porridge with poultry or fish, or even sushi (excluding cream cheese);
liquid: soups, kefir, etc.

The list of diets is very long, but you need to know that the daily meal is the main one, so it must contain all the necessary components: proteins, fats and carbohydrates. Boiled potatoes, a piece of bread, and any cereals will not interfere with weight loss if consumed in reasonable doses, but some foods should still be excluded from the diet, for example, sugar, flour, fried foods (pork chops), etc.

Dietary foods

The highest position in the ranking of low-calorie foods is occupied by vegetables and fruits. 100 grams of broccoli contain only 33 kcal, lemons, cranberries - 26 kcal, celery, asparagus - 20 kcal, cucumber - 15 kcal, lettuce - about 12 kcal, and sea kale - 5 kcal. Poultry or fish meat can also be dietary - salmon contains 210 kcal per 100 g, turkey - 195 kcal, and boiled chicken - only 170 kcal.

PP chicken pizza and brown rice

Be sure to try making this diet pizza without flour - it is very tasty. Overall, a hearty, healthy and balanced option for a PP lunch.

KBJU per 100 g: 170/14/4/20.

Ingredients:

Minced chicken – 400 g.
Champignons – 50 g.
A small onion.
Tomato.
Canned corn – 60 g.
Ketchup – 2 tbsp. l.
Mozzarella – 100 g.
A glass of brown rice.
Salt, spices to taste.

Preparation:

Wash the mushrooms and tomatoes and cut them into slices.
Add spices to the minced chicken and mix thoroughly.
Cover the baking sheet with parchment. We lay out the minced meat, distribute it with a spoon, and form a round pizza base with small sides.
Lubricate the meat base thoroughly with ketchup. Then evenly spread the champignons, tomatoes, and canned corn. At the end we add mozzarella cheese - it is light, dietary and looks beautiful after baking. Place the pizza in an oven preheated to 180 degrees for 35–40 minutes.
Prepare brown rice: pour it into a saucepan and add a pinch of salt. Cook until done.
Once cooled, transfer the pizza slices to a container. Place the cooked brown rice in the second container.

Thai rice with chicken hearts

The dish has a very rich taste due to the presence of ginger and unagi sauce. Thai rice is good not only for lunch, but also for a festive table or a romantic dinner.

KBJU per 100 g: 176/12/8/15.

Ingredients:

A glass of basmati rice.
Chicken hearts – 500 g.
Pickled ginger – 35 g.
Eggs – 3 pcs.
Soy sauce – 45 g.
Garlic – 3 cloves.
Sesame – 1 tbsp. l.
Carrot.
Unagi sauce.
Spices.

Preparation:

Pour the rice into a pan with water and cook in a 1:2 ratio. We do not add salt, since we will use soy sauce. Once ready, cover with a lid and let it brew for a while.
Wash the chicken hearts, remove the fat, and cut into rings. Cut the carrots into thin cubes, finely chop the garlic.
Pour a little olive oil into the pan, add carrots and garlic. Fry over medium heat until golden. Next, add the chopped hearts and, stirring occasionally, fry for another 15 minutes.
Break the eggs into a bowl, add a pinch of salt. Beat with a whisk. Take a second frying pan, grease it with vegetable oil and pour in the beaten eggs. Stirring constantly, fry them until cooked.
Add rice and soy sauce to the chicken hearts and mix. Then add eggs, finely chopped ginger, sesame seeds. Mix everything again. Turn off the heat and let the dish sit under the lid for about 10 minutes. Be sure to serve hot, season each serving with unagi sauce.

Blitz tips

Don't overeat, but don't go hungry in the evening.
Give up starchy foods and sweets in favor of healthy foods.
Fast food is evil, but macaroni and cheese is perfectly acceptable.
Instead of smoothies and kefir, choose a full dinner of meat, fish and side dishes.
Don't deny yourself sweets if you really want them. But choose your sweets wisely.

What fruits can you eat while losing weight?
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This article was reviewed by a certified nutritionist who has a bachelor's degree in nutrition and dietetics, D. G. Veremeev.

Articles are for informational and educational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician with any questions you may have about a medical condition.

Ratatouille with mozzarella – eggplant casserole

A very tasty French dish of baked vegetables with mozzarella. Ratatouille is perfect as a light lunch or dinner, and will also delight you with its bright summer taste.

KBJU per 100 g: 55/3/3/5.

Ingredients:

A small zucchini.
Bell pepper – 3 pcs.
Eggplants – 2 pcs.
Onion.
Tomatoes – 2 pcs.
Mozzarella cheese – 150 g.
Salt, spices to taste.

Preparation:

Remove seeds from bell peppers and chop into small pieces. Cut the onion into large cubes.
Grease a frying pan with sunflower oil, add onion and fry for a couple of minutes. Add sweet pepper and spices to taste. Stirring occasionally, fry until golden brown. Then put everything in a bowl and blend with an immersion blender until smooth.
Cut the zucchini and eggplant into rings about a centimeter thick. Sprinkle the eggplants with salt, mix, and set aside. Cut the mozzarella into 5 mm thick slices, and the tomatoes into slices.
Spread the eggplant mass evenly onto the bottom of the baking dish. Then, in a chaotic manner, vertically lay out the prepared vegetables. We distribute the cheese slices between the pieces of vegetables.
Place the mold in an oven preheated to 200 degrees for 45–50 minutes.

Spicy eggplant with turkey

Delicious, spicy and very filling stewed eggplant with chicken. The dish can be served both hot and cold. This recipe will surely become your favorite, I recommend trying it.

KBJU per 100 g: 56/7/1/6.

Ingredients:

Eggplants – 2 pcs.
Turkey fillet – 200 g.
One tomato.
Filtered water – 100 ml.
Soy sauce – 30 ml.
Ginger – 30 g.
Salt pepper.

Preparation:

Cut the eggplants in half and then cut into thin strips. Grate the ginger on a medium grater. Cut the turkey fillet into cubes, tomatoes into slices.
Grease a non-stick frying pan with vegetable oil, add pieces of meat. Fry until half cooked, then remove from the pan.
Next, add eggplant, grated ginger, and warm water to the same frying pan. Cover with a lid and simmer for 8–10 minutes. Then remove the lid, add tomatoes, salt, and ground black pepper to taste. Mix everything well and simmer covered for another 5 minutes.
Add turkey fillet, soy sauce, and hot spices, such as red pepper, to the vegetables. Stirring occasionally with a spatula, fry for another 5-7 minutes. Before serving, sprinkle the dish with sesame seeds.

Italian chicken breast in tomato sauce

A simple recipe for chicken fillet in tomato sauce. The meat is tender, juicy and very soft. Serve for lunch with durum wheat cereals or pasta.

KBJU per 100 g: 80/12/2/2.

Ingredients:

Chicken breast – 400 g.
Garlic – 3 cloves.
Tomatoes in their own juice – 400 g.
Italian herbs.
Salt - to taste.

Preparation:

Cut the breast into thin pieces, sprinkle with salt and a mixture of Italian herbs.
Pour some oil into the frying pan. Fry the breast on both sides until half cooked, then remove it to a plate.
Now finely chop the garlic and fry it in the same frying pan. We also add tomatoes in their own juice or finely chopped tomatoes. Simmer, stirring constantly, for 2-3 minutes.
Add Italian herbs and return chicken breast. Simmer under the lid until fully cooked.
Decorate the finished dish with parsley. Serve with any side dish; spaghetti made from durum wheat is good.

Simple PP salad with eggplant and tomatoes

Incredibly simple, tasty, very easy to prepare salad. You can serve it any day for lunch or to guests at the holiday table.

KBJU per 100 g: 75/4/5/4.

Ingredients:

Eggplants – 2 pcs.
Eggs – 3 pcs.
Cherry tomatoes – 3 pcs.
A bunch of green onions.
Salt pepper.

Preparation:

Cut the eggplants into rings and then into small cubes. Place in a heated frying pan greased with olive oil. Stirring constantly, fry until done.
Cut hard-boiled eggs into large cubes. Then finely chop the onion and cherry tomatoes into large pieces.
Combine all ingredients in a bowl, salt to taste. We do not add oil, because the eggplants were already fried in oil, and enough juice will be released from the cherry tomatoes.

What should lunch be like with proper nutrition?

For several decades, research has been conducted on what a proper and balanced lunch should be. Millions of people and their diets were analyzed. And now we can confidently present to you the components of an ideal lunch