Easy to Make, Here are 10 Lunch Packages for the Diet

Easy to Make, Here are 10 Lunch Packages for the Diet


What is your lunch menu today? Does the menu you choose to meet your body's daily nutritional needs? Basically, lunch is a meal time that is useful for the body to rest amid heavy daily activities.

Generally, lunch is done by everyone, even those who are doing a weight loss program.

So, what diet menu can you try?

Lunch Menu for Diet

You need to know, lunch does not mean it can fail the diet because, with the selection of types and portions of lunch for the right diet, the diet that you do can be more successful.

Are you curious about what lunch ideas you can choose when you are on a diet? Come on, see the explanation below!

Lunch is an eating habit that can support the success of a diet. This is caused by eating lunch, appetite becomes more controlled so the risk of snacking or eating foods that are high in calories and rich in flavor - just because craving can be suppressed.

Besides energy and sugar in the body can still be fulfilled by doing lunch. In order to get these benefits, lunch is chosen when the diet is lunch which:

·         Contains enough calories to support the fulfillment of the body's energy amid daily activities.
·         Solid nutrition, namely protein, vitamins, and minerals, so that it can support the function of organs and body systems optimally.
·         Contain enough fiber, to be able to provide a feeling of fullness longer.
·         Does not contain carbohydrates, sugar, or excessive fat, which is at risk of causing a buildup of energy stored in the body.

So, what are the choices of lunch ideas for a diet that matches the tips above?

1. Green salad

The first lunch menu for the diet is practical food and can support a diet such as salads. A salad that is suitable for a diet is a salad, most of which are green so that more fiber intake.

You can choose a salad from green leafy vegetables, for example, baby spinach, lettuce, or other green foods such as cucumber or avocado.

So that the salad you consume remains nutrient dense, add chicken pieces or boiled fish as much as 30-40 grams. If you want to add carbohydrates, you can choose to add potatoes in small portions, which is 50-70 grams.

Don't forget to add other nutrient-rich foods, such as tomatoes, mushrooms or carrots. Choose a healthy salad dressing, which is grain oil or low-fat mayonnaise.

2. Sandwich

The next diet menu idea is a sandwich. In order to keep your sandwiches delicious and healthy, here are some tips on choosing a sandwich raw material that is to choose whole wheat bread so that the fiber content is more, multiply the portion of green vegetables in the sandwich, use fresh animal dishes, avoid choosing sausages or nugget packaging

Make animal dishes with a minimal cooking method, for example, grilled meat or smoked fish. Finally, use a sauce from natural and healthy ingredients, namely fresh tomato sauce or low-fat mayonnaise.

3. A typical Japanese bento lunch menu

In addition to the two menus above, you can choose the lunch menu by selecting or carrying a typical Japanese bento lunch. Bento is an option, provided that the portion of vegetable use is increased, reducing the portion of carbohydrates and animal menus presented in a low-fat method.

Instead of choosing animal dishes fried in flour, prioritize choosing your bento dish with baked side dishes. You can still use various Japanese sauces so that the diet lunch menu will still be delicious.

4. Vegetable soup

The lunch menu for other diets that you can try is vegetable soup. Each dish contains low-fat content of about 1.9 grams and contains 78 kcal.

Don't forget to enter broccoli in vegetable soup. In one glass full of broccoli only contains 30 calories. While the fiber content is 5 grams which can help you be fuller.

5. Lemon chicken

This menu is one menu of high protein foods but still not excessive in fat content. This makes lemon chicken a lunch menu on a good diet. In one portion there are 39.8 grams of protein, 292 kcal with a fat content of only 9.7 grams.

How to cook it? First, fry the chicken first until it's brown, then saute onions and mushrooms and add the broth. Reduce the heat then add fennel.

After that, add grated lemon zest, lemon juice, black pepper, and celery. Bring to a boil until the water is reduced by half. Then put the chicken in the pan. Cook for 15-20 minutes until the chicken is cooked.

6. Fish

The good fat content in fish can help you keep up your weight. Fish have types of omega-3 fats that are good for brain health. This fat is generally found in marine fish such as tuna, mackerel, and salmon.

So that the benefits of this fish are more optimal, avoid consuming it by frying it. The cooking process will actually contribute more fat to the body.

7. Egg white

Bodybuilders generally often consume egg whites in their diet. Egg white itself has a high protein content but is low in fat, so it is suitable to be used as a lunch menu for the diet.

In 100 grams of egg white, there are 10.9 grams of protein. Meanwhile, for fat, there are only about 0.17 grams.

In addition, this diet lunch menu has no glycemic index value because it has no carbohydrate content, so diabetics can safely consume egg white.

8. Apple

Apples are a fruit that is commonly consumed by those who are on a diet. In one small apple or around 85 grams, only 50 calories contain 12 grams of carbohydrates.

Entering apples as a lunch break menu for your diet prevents you from consuming too much food.

9. Oatmeal

Oatmeal includes foods that contain high fiber and a low glycemic index value. The content of vitamin B1, magnesium, phosphorus, and protein in oatmeal also functions to produce energy so that you are still excited to undergo activities.

Besides being able to help you lose weight, oatmeal can also help maintain cholesterol and blood sugar levels to stay normal. Therefore, the lunch menu for the right diet is oatmeal.

10. Potatoes

Having weakness and feeling dizzy is one characteristic of people who experience low blood pressure or are on a diet. So that you don't experience the problem, you have to put potatoes in the lunch menu for the diet.

Potatoes are a good source of potassium, even more in number than bananas. Potassium is a mineral that can help lower blood pressure by stimulating blood vessels to expand its size.

In addition, potatoes also contain calcium and magnesium, which also play a role in controlling normal blood pressure.


Well, that's some lunch menu for a diet that you can apply. Good luck.

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