FITNESS FOOD HEALTH

15 delicious weight loss lunch ideas

Mind & Health
Written by Mind & Health

To lose weight, bet on low carb foods, especially during the season! But what are they and why are they called «Low carb»? And most importantly, do they really help to slim down? The answer is yes !

Low carb foods are low-calorie fruits and vegetables whose caloric intake is canceled during digestion since the latter causes the body to expend more energy (thus more calories) than it absorbs. Consuming foods with low carb makes it possible to eat vitamins and low energy, but above all, to increase the energy expenditure (and calories) daily and lose more weight!

Here are 15 delicious weight loss lunch ideas:

Slimming rice with melon, lean ham and capers

Slimming rice with melon

INGREDIENTS :

  • 2 melons
  • 200 g cooked rice
  • 150 grams of lean ham diced
  • 2 shallots
  • some capers
  • 3 c. tablespoon of olive oil
  • 1 C. sherry vinegar
  • salt pepper

PREPARATION

PREPARATION: 10 MIN | COOKING: 0 MIN
  1. Cut the melons in half and remove the seeds.
  2. With a spoon, take some flesh balls from the melons.
  3. Peel and chop the shallots.
  4. Mix the oil, vinegar, salt and pepper in a container.
  5. Add the cooked rice, the melon balls, the diced ham, the capers and the shallots and mix well.
  6. Divide the mixture into the melon peel.
  7. Place the melon rinds in the fridge until serving.

Enjoy 🙂

Gaspacho tomato, pepper and cucumber

Gaspacho tomato

INGREDIENTS/NB OF PEOPLE: 6

  • 5 tomatoes
  • 1 red pepper
  • 1 cucumber
  • 1 onion
  • 1 clove of garlic
  • the juice of a lime
  • 1 bouquet of basil
  • 2 tbsp. tablespoon of olive oil
  • 1 fillet of sherry vinegar
  • salt pepper

PREPARATION

PREPARATION: 15 MIN COOKING: 0 MIN
  1. Clean, remove the peduncles and cut the tomatoes into pieces.
  2. Peel and cut the cucumber into small cubes.
  3. Clean, seed and cut the pepper into strips.
  4. Peel and chop the onion and garlic.
  5. Clean, sponge and chop the basil.
  6. Mix the tomatoes, cucumber, pepper, onion, garlic, basil, olive oil, lemon juice and sherry vinegar in a blender.
  7. Put salt and pepper at your taste.
  8. Store cool for 1 hour before serving.
  9. Serve chilled in verrines decorated with basil leaves.

Brandade cod with celery

Brandade cod with celery

INGREDIENTS/NB OF PEOPLE: 4

  • 400 g boneless boneless cod fillet
  • 3/4 of a celery root
  • 3-4 potatoes
  • 1 clove of garlic
  • 15 cl of skimmed milk
  • olive oil
  • chopped herbs (chives, parsley, tarragon …)
  • salt pepper

PREPARATION

PREPARATION: 20 MIN COOKING: 20 MIN
  1. Peel the potatoes and celery and cut into cubes.
  2. Cook them in a pot of boiling water for about 25 minutes.
  3. Meanwhile, poach the cod in a second pot of boiling water for 20 minutes.
  4. Peel and chop the garlic.
  5. Drain the cod and crush it with a little salt and pepper.
  6. Drain the potatoes and celery and crush with a drizzle of olive oil, minced garlic, milk, herbs, salt and pepper until puree.
  7. Divide the cod and the potato-celery mixture into four ramekins.
  8. Serve immediately.

Detox watermelon with feta and mint

Detox watermelon

INGREDIENTS/NB OF PEOPLE: 4

  • 1/2 watermelon
  • 200 g of feta dice
  • 1/2 bunch of fresh mint
  • 1 shallot
  • the juice of a lemon
  • 2 tbsp. tablespoon of olive oil
  • salt pepper

PREPARATION

PREPARATION: 15 MIN COOKING: 0 MIN
  1. Remove the skin and seeds from the watermelon. Cut it into small cubes.
  2. Peel and chop the shallot.
  3. Clean, sponge and chop mint.
  4. Mix the olive oil, lemon juice, salt and pepper in a bowl.
  5. Add watermelon, mint, shallot and feta and mix well.
  6. Book fresh until served.

Cold quiche without chicken paste, tomatoes and zucchini

tomatoes and zucchini

INGREDIENTS/NB OF PEOPLE: 8

  • 4 tomatoes
  • 1 zucchini
  • 2 cooked chicken breasts
  • 20 cl light cream
  • 2 tbsp. tablespoons of cornflour
  • 4 eggs
  • chopped chives
  • chopped parsley
  • salt pepper

PREPARATION

PREPARATION: 15 MIN COOKING: 40 MIN
  1. Cut the cooked chicken breasts into small pieces.
  2. Clean, remove the peduncles and cut the tomatoes into pieces.
  3. Clean and grate the zucchini.
  4. Beat the eggs, cream, chopped cornflower, chives and parsley, salt and pepper in a bowl.
  5. Add the tomatoes, chicken and zucchini and mix well.
  6. Pour the mixture into a silicone mold.
  7. Bake for about 40 minutes.
  8. Let cool and then unmould.
  9. Store quiche in the fridge until serving.

Risotto with grapefruit and shredded grated gruyere

Risotto with grapefruit

INGREDIENTS/NB OF PEOPLE: 4

  • 240 g of risotto rice
  • 1 grapefruit
  • 1 onion
  • juice and zest of four lemons
  • 10 cl of dry white wine
  • 50 cl of vegetable broth
  • 50 cl of cold water
  • 2 tbsp. Mascarpone
  • 80 g light grated gruyere
  • 2 tbsp. tablespoon of olive oil
  • salt pepper

PREPARATION

PREPARATION: 15 MIN COOKING: 25 MIN
  1. Peel and chop the onion.
  2. Squeeze the grapefruit and recover the juice.
  3. Take the zest of the grapefruit, reserve and remove and cut the flesh into pieces. Book it aside.
  4. Boil the cold water for 5 minutes, with the juice of lemons and grapefruit, lemon zest and grapefruit, salt and pepper.
  5. Take off the heat and remove the zest from the broth. Reserve them aside.
  6. Heat the olive oil in a saucepan.
  7. Sweat the onion with the citrus zest until the onion is translucent.
  8. Add the rice and stir until it becomes transparent.
  9. Add the white wine and cook until evaporation.
  10. Pour a ladle of broth and let the rice absorb the liquid, while continuing to mix.
  11. Pour over a ladle of broth and so on until the risotto is cooked.
  12. When the risotto is cooked, add the mascarpone, salt and pepper, mixing well.
  13. Serve the risotto on the plates.
  14. Decorate with reserved grapefruit flesh and grated Gruyère cheese.
  15. Enjoy hot.

Chicken skewers with pepper and pineapple

Chicken skewers with pepper and pineapple

INGREDIENTS/NB OF PEOPLE: 4

  • 3 large chicken breasts
  • 1 red pepper
  • 3 slices of pineapple
  • 50 cl of fresh pineapple juice
  • 10 cl of olive oil
  • 10 cl of water
  • 1 C. mustard
  • salt pepper

PREPARATION

PREPARATION: 15 MIN COOKING: 10 MIN
  1. Mix the oil, water, mustard, salt and pepper in a container.
  2. Cut the chicken breasts into cubes.
  3. Place in a deep dish and pour over the mustard oil mixture.
  4. Let marinate cool for an hour, mixing regularly.
  5. Cut the pineapple slices into cubes.
  6. Clean, seed, remove the filaments and cut the red pepper into pieces.
  7. Stitch the marinated chicken, pineapple and pepper on wooden picks alternately.
  8. Grill barbecue kebabs for about 15 minutes until all sides of chicken are golden brown.
  9. Enjoy hot with a homemade spicy sauce.

Carrot and celery salad with orange and lemon

Carrot and celery salad

INGREDIENTS/NB OF PEOPLE: 4

  • 200 g grated carrots
  • 150 g grated celery root
  • 1 small shallot
  • 1 clove of garlic
  • the juice of half a lemon
  • the juice of half an orange
  • some coriander leaves
  • 1 handful of crushed nuts
  • 2 tbsp. tablespoon of olive oil
  • salt pepper

PREPARATION

PREPARATION: 10 MIN COOKING: 0 MIN
  1. Peel and chop the shallot and garlic.
  2. Mix olive oil, lemon and orange juice, salt and pepper in a container.
  3. Add the carrots, celery root, shallot, garlic, walnuts and coriander and mix well.
  4. Reserve the fresh salad until the service.

Lime-green granita

Lime-green granita

INGREDIENTS/NB OF PEOPLE: 6

  • 6 limes
  • 25 g of powdered sweetener
  • 30 cl of water

PREPARATION

PREPARATION: 10 MIN COOKING: 5 MIN
  1. Squeeze the juice of the limes.
  2. Boil the water and the sweetener in a saucepan.
  3. Let cool on the side as soon as boiling.
  4. Mix the water-sweetening syrup with the lemon juice in a container.
  5. Place the container for 1 hour in the freezer.
  6. Scrape the preparation with a fork to form the granite.
  7. Enjoy a cool meal with a mint leaf.

Cold cream soup of broccoli

soup of broccoli

INGREDIENTS/NB OF PEOPLE: 4

  • 1 big broccoli head
  • 1 clove of garlic
  • 50 cl of vegetable broth
  • 250 ml of water
  • 10 cl light cream
  • olive oil
  • salt pepper

PREPARATION

PREPARATION: 10 MIN COOKING: 20 MIN
  1. Peel and chop the garlic.
  2. Clean and loosen the broccoli florets.
  3. Heat a little oil in a saucepan.
  4. Brown garlic and broccoli florets for 5 minutes, stirring well.
  5. Add broth, water, salt and pepper and cook for about 20 minutes, until broccoli is cooked.
  6. When broccoli is cooked, mix everything with a blender.
  7. Add the cream and mix again.
  8. Let cool to room temperature.
  9. Keep cool for at least 2 hours before serving.

Slimming pasta with radish and parsley

pasta with radish and parsley

INGREDIENTS/NB OF PEOPLE: 4

  • 250 g pasta (variety of your choice)
  • 1 onion
  • 16 pink radishes
  • 1.5 tablespoons of olive oil
  • 65 ml of pasta cooking water
  • fresh parsley
  • salt pepper

PREPARATION

PREPARATION: 10 MIN COOKING: 15 MIN
  1. Cook the pasta in a large saucepan of salted boiling water.
  2. Meanwhile, wash and cut radishes into slices.
  3. Finely chop the onion.
  4. In a frying pan, sauté the onion in the oil for 2-3 minutes until it becomes translucent.
  5. Add the radish slices and cook for 2-3 minutes over low heat.
  6. Then take 65 ml of cooking water from the pasta and add them to the pan with salt and pepper.
  7. Keep everything warm on a very gentle fire.
  8. When the pasta is cooked, drain and add to the pan.
  9. Mix well and adjust seasoning if necessary.
  10. Serve warm and decorated with chopped parsley.

Stuffed eggplants with grilled vegetables

Stuffed eggplants

INGREDIENTS/NB OF PEOPLE: 4

  • 2 eggplants
  • 1 red pepper
  • 1 orange pepper
  • 1 yellow pepper
  • 6 cherry tomatoes
  • 1 red pepper
  • 1 onion
  • 2 cloves garlic
  • chopped aromatic herbs (oregano, chives, parsley …)
  • olive oil
  • salt pepper

PREPARATION

PREPARATION: 20 MIN COOKING: 10 MIN
  1. Preheat the oven to 180 ° C.
  2. Cut the eggplants in half lengthwise.
  3. Place them on a baking sheet lined with parchment paper and cover them with a drizzle of olive oil and a little salt.
  4. Bake them for 10 minutes.
  5. Meanwhile, wash, seed and cut peppers and chilli pepper.
  6. Peel and finely chop the onion and garlic.
  7. Grill peppers, chilli, onion, garlic and chopped herbs in a non-stick frying pan over high heat. Add salt and pepper.
  8. When the eggplants are cooked, take them out of the oven and remove their flesh with a spoon.
  9. Mix half of the aubergine flesh with the brunoise of grilled vegetables.
  10. Garnish the aubergines dug with the mixture and sprinkle with some cherry tomatoes washed and cut in half.
  11. Cover the eggplants with a drizzle of olive oil.
  12. Go under the grill a few minutes to grill everything.
  13. Serve right out of the oven with quinoa, bulgur or whole rice.

Grilled chicken with draining pineapple salsa

Grilled chicken

INGREDIENTS/NB OF PEOPLE: 4

  • 4 chicken breasts
  • 2 tablespoons olive oil
  • 1 ripe pineapple
  • 1 small red onion
  • 1 green pepper
  • 1 handful of coriander
  • ½ chili bird
  • 1 yellow lemon
  • 1 lime

PREPARATION

PREPARATION: 10 MIN COOKING: 6 MIN
  1. Cut the pineapple, remove the hard parts and the ends. Then take the flesh and detail it in small dice.
  2. Peel and finely chop the diced onion. Wash the pepper, seed it and cut it in the same way. Wash and chop coriander and chilli.
  3. Cut the lemons in half and squeeze half of each. Detail the second in quarters for decoration.
  4. In a salad bowl, mix the pineapple, pepper, chilli, onion, lemon juice and coriander. Add salt and pepper.
  5. In a nonstick skillet, heat the oil before placing the chicken breasts. Let them brown over medium heat for 3 minutes on each side, watching.
  6. Place the hot chicken on the plates, top with a nice spoon of cold salsa, decorate with lemon wedges and serve immediately!

Red Fruit Soup

Red Fruit Soup

INGREDIENTS/NB OF PEOPLE: 6

  • 150 g raspberries
  • 150 g strawberries
  • 150 g of sugar
  • 30 cl of water
  • 1 lemon juice
  • 800 g of hulled red fruits
  • some mint leaves

PREPARATION

PREPARATION: 10 MIN COOKING: 5 MIN
  1. In a saucepan, boil strawberries and raspberries with sugar and water for 5 minutes. Take off heat and let cool.
  2. Mix the mixture with the lemon juice. Pass everything through a colander.
  3. Book at least 4 hours before the refrigerator service.
  4. Serve the soup on plates with a mixture of red fruits and mint leaves.

Roasted peach with basil and fresh goat cheese

Roasted peach with basil

INGREDIENTS/NB OF PEOPLE: 4

  • 4 peaches
  • 50 g fresh goat cheese
  • 2 tbsp. liquid honey
  • chopped basil

PREPARATION

PREPARATION: 10 MIN COOKING: 30 MIN
  1. Preheat the oven to 200 ° C.
  2. Wash the peaches and cut them in half.
  3. Pit the peaches and place them in a baking dish with the cut side up.
  4. Sprinkle basil on peaches.
  5. Bake for 20 minutes.
  6. Take the peaches out of the oven and sprinkle them with the honey.
  7. Bake again for 10 minutes.
  8. Finally take the peaches out of the oven and put them on the plates.
  9. Crumble the fresh goat on peaches and enjoy it immediately.

Low carb food you can use for garniture or recipes customization :

On the vegetable side, cabbage, spinach, pepper, cucumber, carrot, celery, zucchini, asparagus, tomato, leek, lettuce and radish are reputed to have a “consumer digestion metabolism” of energy “(and be negative calories). Fruit side, are the lemon, watermelon, melon, pineapple, strawberry, raspberry, apricot, apple, peach and mango are concerned.

15 delicious weight loss lunch ideas

At the same time healthy and full of taste, these recipes will allow you to feast, while helping you lose weight.

Plus, you will not need to kill yourself on task. Great, no?

About the author

Mind & Health

Mind & Health

Mind & Health's mission is to disseminate information in the field of health and well-being. The information provided in this magazine is intended to improve and not to replace the relationship between the reader of the magazine and his doctor. The use of plants for therapeutic purposes can in no way substitute or be added to medical treatment current without the advice of a doctor.