Good Lifestyle

One of the real enemies is the lunch. With our crazy busy schedules, many of us have barely time to dinner letting pack alone our own lunch. As a result, we use or take control of order, which has2013 study published inBmj Averages discovered a narcotic 836 calories per meal! And do not think you are clear if you are in large salads: many green meals that look like healthy meal ideas do not really have the necessary protein and healthy fats to satisfy your hunger beyond 15 Meeting hours, leaving you at risk for desires derail. Some have as many calories as a Big Mac!

Instead of ordering online, spend an hour from your weekendmeals For the week to come. Below we have rounded some of our favorite health meal ideas and organized them into a two-week menu plan that makes it easy to use the same ingredients in several meals this way you can save time and l 'money, andlose weight at work!

In addition, we ensure that each meal is less than 400 calories, which will help you keep your diet on the right track. In this way, you cut your average Grab-and-go calories meals with more than half a savings of 2.180 calories for a five-day work week. Work on average 50 weeks a year, and it's 109,000 fewer calories consumed or more than 30 pounds a year!

Week 1

SERVES: 6
Nutrition: 331 calories, 18 g of grease (5 g of saturated fat), 400 mg of sodium, 33 g of carbohydrates, 3 g of fibers, 5 g sugar, 9 g of protein

We love this view on a classic pasta salad because there are more vegetables rich in antioxidants than pasta! Cherry tomatoes, red onions, kalamata olives and feta-key cardiac protection ingredients, diet are the weight of maintaining the crumbled Mediterranean the base for this delicious dish. And the best part? Once you prep the vegetables for this salad, it will be easy to throw together the following meals, which require many of the same ingredients.

Get the recipe for Classy cuisine.

SERVES: 4
Nutrition: 381 calories, 2 g of fat (0 g of saturated fat), 618 mg of sodium, 60 g of carbohydrates, 9 g of fibers, 11 g sugar, 31 g of protein (calculated with all Greek yogurt low fat and mini-whole wheat pitas)

This pita bread is lightened with the use of low fat Greek yogurt instead of Mayo Lourdes. This exchange allows the flavors of tuna and chickpeas be the showboards of the show and helps reduce the number of calories. Canned tuna is one of the cheapest and most lean sources ofprotein And is full of healthy greases like omega-3. The consumption of these essential fatty acids has been linked to reduced levels of inflammation, a current weight gain problem.

Get the recipe for Classy cuisine.

SERVES: 4
Nutrition: 390 calories, 19 g of fat (4 g of saturated fat), 823 mg of sodium, carbohydrates 42 g, 10 g of fibers, 4 g of sugar, 13 g protein (calculated with 1 cup each of the chickpeas and cooked spelled, ¼ cup each feta, olives kalamata, pumpkin seeds, and 4 tablespoons vinaigrette)

This copious salad is a basic mixture of Farro rich in protein and mesclun. The garnits, who go from Kalamata and Feta olives to Pepitas and chickpeas to take it at the next level of taste and, above all, nutrition. This meat without meat is a surprisingly large source of iron, a nutrient that maintains yourmetabolism buzzing. Just a portion of this salad supplies 30 percent of the recommended contribution of the day.

Get the recipe for Cookie + Kate.

SERVES: 4
Nutrition: 400 calories, 13 g of fat (2 g of saturated fat), 532 mg of sodium, carbohydrates 29 g, 7 g of fibers, 3 g of sugar, 44 g of protein (calculated with a slice sprouting whole grains Ezekie Grilled bread instead of a film, 4 oz chicken per serving)

Because wraps will use an important part of your 400 calories (140 on average), we like to make this envelope in an open sandwich. It suffices to smear a layer of Houmous on a slice of toxic ezechiel whole grain bread, layer on cucumbers, feta and tomatoes, then garnish with grilled chicken breast slices. If you feel up to yourself, you can simply make your own Houmous with chickpeas remnants you have the day before! Not for extra cooking? Not that serious; Check that your purchased storeThe Houmous is approved and approved.

Get the recipe for Classy cuisine.

SERVES: 3 (4 cups each)
Nutrition: 325 calories, 16 g of fat (7 g of saturated fat), 890 mg of sodium, 18 g of carbohydrates, 8 g of fibers, 5 g of sugar, 25 g of protein

Most quiches are overwhelmed by excessive amounts of thick cream and a trans-grease loading crust - but not it. These controlled quoticles on the part of the heavy dose of the dairy and useless crust and obtain their taste and substance from artichoke, spinach and antioxidant aromatic onions. Better than the fact that this recipe will have only a few minutes to prepare, it is that you can easily freeze the rest of the lot for future lunches or even for breakfasts through! If you are normally hurry in the morning, do not jump on the most important meal of the day and learnHow to choose the best breakfast for your body goals.

Get the recipe for Oven gimme.

Week 2

Serves: 2
Nutrition: 395 calories, 16 g of grease (3 g saturated grease), 826 mg of sodium, 50 g of carbohydrates, 9 g of fiber, 12 g sugar, 20 g of protein (calculated with 1 cute honey, ½ cup of rice Brown per serving)

Enjoy sushi taste without all unnecessary calories of extra rice! This bowl is a perfect balance of carbohydrates, fibers and proteins. The perfect substitute with high protein for raw fish (which, unfortunately, the best protein of the lunch box) is the extra-firm tofu used in this recipe. If you are going to eat tofu, make sure it's non-GMO and organic products, such as the organic tofu of the Foods House (you can pick it up at Costco). The reasoning is that GMO soy products may contain traces of pesticides, known to disrupt theComposition of your intestine-A disease related to health problems ranging from depression to weight gain.

Get the recipe for Consense VEG.

Serves: 4
Nutrition: 373 calories, 22 g of grease (3 g of sat SAT), 650 mg of sodium, 37 g of carbohydrates, 4 g of fiber, 5 g sugar, 12 g protein

There is almost nothing better than a spicy noodle salad, with the exception of a version on the goover that can give you a pack of six! Red peppers in thisMason Jar salad are packed with vitamin C, a nutrient that has been proven to counter stress hormones that trigger storage of belly fat. And do not forget the edamame; These beans provide a vegan source of proteins and fibers that extend from rumbling of the stomach by slowing down digestion and stabilizing blood glucose. It's a salad that you will certainly keep in your weekly range!

Get the recipe for Foxes love lemons.

Serves: 4
Nutrition: 399 calories, 15 g of fat (5 g of saturated grease), 456 mg of sodium, 31 g of carbohydrates, 5 g of fiber, 3 g sugar, 33 g of protein (calculated with small naan, lawyer, the Chicken breast 3 oz per serving, and without bacon or chipotle ranch sauce)

This meal is the bridge between Asian flavors and Italian flavors you will have for the rest of the week. You will use the rest of your lawyer and your red peppers in this dish, then you will grill the chicken that will be used in the following dishes. This personal pizza provides a perfect amount of indulgence while serving enough healthy and monounsaturated fats of the lawyer to keep your brain from your hungry pangs so that you can focus on your work. And did we mention the 33 grams of protein? This AIDS macronutrientfast weight loss Efforts by stimulating calorie burns and preserving lean muscle mass.

Get the recipe for CRUMB CREAM.

Serves: 6
Nutrition: 395 calories, 17 g of grease (6 g saturated grease), 395 mg of sodium, 18 g carbohydrates, 2 g of fiber, 1 g of sugar, 35 g of protein (calculated with chicken breast)

Nothing screams a perfect summer meal more pretty much than this grilled chicken melted with the pesto tomato and the sun dried tomato. Instead of Calorie-Laden spreads like the Mayo or the Russian vinaigrette, this sandwich wins an extra flavor with a tablespoon each of the dried tomatoes in the sun and the basil pesto. It is full of slow digestion proteins of chicken breast and somehealthy fats Mozzarella cheese to help maintain levels of blood glucose and speed of nutrients through your system. And you thought you could not eat sandwiches during a diet!

Get the recipe for Foodie with the family.

Serves: 4
Nutrition: 372 calories, 16 g of fat (5 g of saturated grease), 300 mg of sodium, 39 g of carbohydrates, 4 g of fiber, 5 g sugar, 14 g of protein (calculated with spaghetti of ¾ cup)

Instead of the Orecchiette this recipe calls, simply use your spaghetti remains of the Asian noodle salad! This simple pasta salad is complemented with mature grape tomatoes and creamy mozzarella balls. Mozzarella is one of our favoritesBest low calorie snacks Because it is full of satisfactory fats as well as calcium, a mineral that has been connected to strengthen your body's ability to metabolize fat more efficiently!

Get the recipe for The girl who has eaten everything.

Week 3

Serves: 4
Nutrition: 400 calories, 12.5 g of grease (4 g of saturated grease), 430 mg of sodium, 36 g of carbohydrates, 6 g of fiber, 4 g of sugar, 40 g of protein

Who needs chipotle when you can prepare your own bowl in Burrito at home - and have enough remains for lunch throughout the week? Whip a lot of these carnitas of this blogger, combine it with satisfied beans, crispy lettuce, corn and rice, and you will treat yourself in a high way.protein lunches all week.

Get the recipe for Fit Foodie Foundes.

Serves: 4
Nutrition: 355 calories, 12.5 g of grease (3.5 g saturated grease), 340 mg of sodium, 34 g of carbohydrates, 6 g of fiber, 10 g sugar, 28 g of protein (calculated with 1/2 serving pork fromCarnitas bowls, 1 cup of Iceberg lettuce side salad)

A soft potato is the queen of slow carbohydrates, which means that your body diges them slowly so that they can prevent you from feeling energized and further longer. Not to mention, soft potatoes are charged with nutrients called carotenoids, which can help you burn fat. These antioxidants help stabilize blood sugar levels and reduce insulin resistance, which prevents calories from being converted into grease. Nosh on this meal rich in vitamin B6 to give you more energy to burn at the gym after work, then discover theseSweet potato recipes.

Get the recipe for Whitty Paleo.

Serves: 4
Nutrition: 380 calories, 19 g of fat (5 g of saturated grease), 250 mg of sodium, 16 g of carbohydrates, 5 g of fiber, 4 g of sugar, 38 g of protein (calculated with a portion of pork fromCarnitas bowlsGreek yogurt instead of Mayo)

Who does not like the food of the fingers? Record calories and carbohydrates - removing your tortilla shells for Romaine, BIBB or Iceberg lettuce. To avoid the power to stay with your meal, Take your tacos with healthy monounsaturated greases from a lawyer.

Get the recipe for Fashionable food.

Serves: 4
Nutrition: 400 calories, 18 g of grease (7.5 g saturated grease), 370 mg of sodium, 18 g of carbohydrates, 3 g of fiber, 7 g of sugar, 43 g of protein (calculated with a portion of pork from ofCarnitas bowls, 1 cup of low grease cheddar cheese, 2 peppers per serving)

ReachweightlossThe goals will be easily peaceful when you eat these delicious plush peppers for lunch. Just add a serving of carnitas, some onions, corn and even rice in a vitamin-rich drinking pepper, garnished with a sprinkling of cheese and grill in the oven. Teeming with healthy greases and muscle building proteins to digest slowly, you will not search through your office snack drawer during the 3-hour crisis.

Get the recipe for I breathe I'm hungry.

Serves: 4
Nutrition: 310 calories, 12.5 g of grease (3.5 g saturated grease), 465 mg sodium, 22 g of carbohydrates, 3 g of fiber, 6 g sugar, 28 g of protein (calculated with 1/2 portion pork fromCarnitas bowls, ordinary corn instead of a stock of chicken at low sodium)

For your weekend meal, nothing is easier than throwing a lot of ingredients in a pot and letting it simmer on the stove. This low drawn pork posole is the perfect recipe for using all your remains.

Get the recipe for Budget bytes.

Week 4

Serves: 6
Nutrition: 270 calories, 11.5 g of grease (3 g saturated grease), 440 mg of sodium, 18 g of carbohydrates, 2 g of fiber, 6 g sugar, 25 g of protein (calculated with 2 red peppers, Tamari to Low sodium, grape seed oil, honey, bibb lettuce, 1 cup brown rice)

Buy a little more than a book (think 1.25) from Turkey at the beginning of the week and look at it in five amazing lunches. Start the week with this simple turkey structure inspired by Thai flavors. We like to serve as lettuce and with one side of brown rice. The use of calorie and fat content allows you to reduce more bangs for your nutritional money when you are on a restricted calorie feed. It's a simple exchange that helps everyonecut calories.

Get the recipe for KALYNS KITCHEN.

Serves: 4
Nutrition: 400 calories, 15 g of grease (4 g saturated grease), 700 mg sodium, 36 g of carbohydrates, 8 g of fiber, 7 g sugar, 38 g protein

You can always buy a pre-manufactured Tzatziki sauce, but this recipe shows you that it is super easy to do at home (and this will save you from these sodium bombs purchased by store). Using Staple PantryGreek yogurt As its base means that you can whip it with what you probably have at your fingertips. Add a little dill and parsley - who will be exhausted in the lunch of tomorrow - and you have creamy soaking and subjected to the protein that raises your meal.

Get the recipe for Our life has good taste.

Serves: 4
Nutrition:400 calories, 17 g of grease (6 g saturated grease), 800 mg of sodium, 26 g of carbohydrates, 5 g of fibers, 6 g of sugar, 39 g of protein (calculated with 1 portion of meatballs and Tzatziki sauce of the previous recipe, 1/2 Cup FETA)

As you will see soon, the zucchini is like adhesive tape - it's quite versatile. This week we use the carotenoid rich fruit (yes, it is technically a fruit!) In two ways. First, it is shredded and combined with an egg, feta cheese and herbs in these delicious fritters. Serve with some remnants of Tzatziki sauce and some meatballs and you look at a gourmet meal for only 400 calories.

Get the recipe for COOKTORIA.

Serves: 4
Nutrition: 373 calories, 13 g of grease (5 g of saturated grease), 670 mg of sodium, 39 g of carbohydrates, 12 g of fiber, 10 g of sugar, 29 g of protein (calculated with 1-1 / 2 cups of the Turkey on the ground instead of brown rice)

Zucchini-takes two! Crude and stuff them with the turkey on the ground, beans, a medley of vegetables and the top with cheese. Here is a shortcut: Always keep a frozen corn bag in your freezer to prepare meals like this in a jiffy. And while you are to that, make it qualifying it all ourStaples of healthy pantry.

Get the recipe for Thyme for health.

Serves: 6
Nutrition: 360 calories, 9 g of fat (2 g saturated grease), 690 mg of sodium, 47 g of carbohydrates, 14 g of fiber, 10 g sugar, 27 g of protein (calculated without additional fittings)

Start seeing a pattern here? The end of the week means another soup to use all your remains. And these ingredients have just begged to be transformed into a spicy turkey chili. It is not only full of satisfactory fibers and proteins, but this recipe also calls for metabolism - Booster of pepper powder to get your calorie fodder oven.

Get the recipe for Ambitious kitchen.

Week 5

Serves: 5
Nutrition: 400 calories, 19 g of fat (2 g saturated grease), 645 mg of sodium, 50 g of carbohydrates, 9 g of fiber, 8 g sugar, 17 g of protein (calculated with a cup of baking quinoa per serving , ½ oz peanuts per serving, and 1 dressing serving: ½ lime juice or 1 tablespoon, ½ spoon honey, sesame oil ⅛ ⅛ ⅛ ⅛ ½ tablespoon of lawyer, 1 teaspoon of Freshly grated ginger ½ teaspoon of fish sauce)

This week may seem complex, but once you prepare all vegetables for this salad by following the recipe of its entirety, you will have the same chopped product and ready for each of the following days. Just reduce quinoa that you bring to a cup tank and break a lot of smaller vinaigrette (which we describe above in nutrition information).Quinoa bowls Some of our favorite meals, because they are full of fiber fiber vegetables and many herbal proteins to keep your energy levels stable throughout the afternoon.

Get the recipe for Gourmand.

Serves: 6
Nutrition: 350 calories, 17 g of grease (4 g of saturated grease), 385 mg of sodium, 17 g of carbohydrates, 5 g of fiber, 6 g of sugar, 30 g of protein (calculated with lukewarm water instead of , ⅓ Cup of smooth peanut butter, 2 tbsp. Rice vinegar, 2 soup spoons of Sriraca instead of sweet chili sauce, 1 serving vegetables fromThai quinoa salad, 1 cooking chicken per serving)

Make your favorite restaurant aperitif at home with this easy recipe. The tasty chicken will last all week of the week, upsetting your vegetable dishes with meager proteins to feed your muscles and fully feeling you feel full. It is associated with a delicious peanut sauce that serves as a salad dressing and dip sauce.

Get the recipe for Narwhal Club.

Serves: 1
Nutrition: 400 calories, 19 g of fat (4 g saturated grease), 540 mg of sodium, 29 g of carbohydrates, 5 g of fiber, 6 g sugar, 30 g of protein (calculated with 1 serving a sauce with peanut butter and a shrimp for 1 cooking chicken fromSATAY chicken salad, 1 serve vegetablesThai quinoa salad, 2 SPRING ROLL PACKAGINGS)

Crispy cucumber, crispy lettuce, fresh cilantro and a creamy lawyer all packed in rice paper packaging and plunged into an indulgent peanut sauce - there is only one way to describe this powerful recipe: as abig bellyhero above.

Get the recipe for The dependence on the cooking of Sally.

Serves: 1
Nutrition: 390 calories, 10 g of fat (1 g saturated grease), 300 mg of sodium, 58 g carbohydrates, 7 g of fibers, 7 g sugar, 17 g of protein (calculated with 2 oz serve whole grain spaghettis , 1 serving the sauce with peanut butter ofSATAY chicken salad, 1 serve vegetablesThai quinoa salad)

Unlike traditional weight loss mantras, pasta are not your enemy. In fact, whole wheat spaghetti is actually a blood glucose glycemic, which means that your body diges it slowly, keeping your blood glucose from peak and hunger sponsors to the bay. It's never more true than when associated with healthy fats] found in peanut sauce andhigh fiber foodslike vegetables.

Get the recipe for Cooking chic.

Serves: 1
Nutrition: 340 calories, 19 g of grease (4 g of saturated grease), 480 mg of sodium, 16 g of carbohydrates, 5 g of fibers, 6 g of sugar, 29 g of protein (calculated with 1 serving a butter sauce of peanut and 1 chicken baking from SATAY chicken salad , 1 serve vegetables Thai quinoa salad , BIBB lettuce)

It's Friday! What better way to celebrate than these fun chicken lettuce wraps? Once again, this recipe is ideal for using all the remains you have since the beginning of the week: everything is better when it is wrapped in Bibb's bank lettuce.

Get the recipe for B.Britnell .