Healthy lunch ideas for work to lose weight and stay fit

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By now, you likely understand there aren’t any miracle weight loss remedies. The only way to shed some pounds and keep them off is to change your eating habits by having healthy, balanced meals and cutting down on fat, sugar, simple carbs, and junk food. We understand; that is easier said than done. Here are some healthy lunch ideas for work to lose weight. We have also been kind enough to give you cases for your three main meals of the day (breakfast, lunch and dinner).

Healthy lunch ideas for work to lose weight – using them for breakfast

You have likely heard this a thousand times. Based on The National Weight Control Registry, breakfast is among the crucial components to long term weight control. Actually, studies printed in The American Journal of Clinical Nutrition demonstrate that people that skip breakfast are generally heavier than those who eat a healthy morning meal.

Eating within the first hour after you wake up helps to maintain your blood sugar and hormone levels. It keeps your energy level high throughout the morning and ensures that you don’t overeat at lunchtime. In addition, it kick starts your metabolism, that’ll really burn more calories through the day.

Choose wisely

Nevertheless, pick sensibly since tons of typical breakfast foods are comprised of simple carbs. Like white bread, many breakfast cereals (especially brands for children) and routine bagels. As they’re quite readily digested, simple carbs send your blood sugar shooting up. When it comes back down, you will feel ravenous. When looking at healthy breakfast ideas for work to lose weight, choose complex carbs and protein instead.

3 wholesome breakfast thoughts

2 pieces of whole wheat toast with 1 tbsp of peanut butter or apple butter (apple puree that tastes great but will not include any real butter and has almost no fat) and 1 medium apple.

½ cup of granola or high-fiber cereal (that will keep you feeling full) mixed into 1 cup fat free fruit yogurt.
1 small whole wheat bagel with 1 tbsp of light cream cheese and 1 tbsp of light strawberry jam.

What to avoid

• Buttered toast
• Muffins
• Danishes
• Donuts

Lunch

Lunch is nearly as significant as breakfast when it comes to preventing a mid afternoon dip in energy. It can lead to a high-sugar, high fat bite binge. If it’s possible to do so bring your own lunch to work rather than eat out; even ostensibly “safe” salads can be diet nightmares if drenched in oily dressing. The truth is you never know what you are getting unless you make it yourself. If you must eat out, pick items which are broiled, steamed or poached and request dressings and sauces on the side.

Great healthy lunch ideas for work to lose weight might be ½ cup of baby carrots, 1 medium piece of fruit, 1 cup fat-free yogurt, or 1 low-fat granola bar.

3 healthful lunch ideas

Turkey wrap

1 flour tortilla, 1 teaspoon light mayonnaise, 2 to 3 thin slices of deli turkey, ½ cup of shredded lettuce, 2 slices of tomato, 1 tablespoon of shredded cheese, and salt & pepper to taste.

Grilled chicken salad

2 cups of romaine lettuce, 3 ounces of grilled and seasoned chicken, 2 tablespoons of green or red peppers, 3 wedges of tomato, 6 slices of cucumber, 4 baby corns, and 2 tablespoons of low-fat dressing of your choice.

Maine crab rolls

6 ounces of cooked jumbo lump crab meat, 1 teaspoon of light mayonnaise, 1 teaspoon of sweet pickle relish, ½ scallion (thinly sliced), 1 pinch ground pepper, and 2 hot dog buns.

What to avoid

Caesar salad (its dressing is packed with fat) Breaded or battered chicken French fries (as a side order)

Dinner

Avoid having a tremendous dinner. Because you probably will not be doing any exercise later and are less likely to burn off the calories you ingest. But make certain to have some healthy dinner or lunch ideas for work to lose weight, including protein, complex carbs and veggies in order to prevent snacking in front of the TV all night.

Once again, feel free to stop your meal with a healthful dessert. such as 1 cup of fruit salad, 1 cup of fat-free yogurt, or ½ cup of frozen yogurt or sorbet.

3 wholesome dinner ideas

4 ounces of baked or grilled seasoned chicken or 4 ounces of broiled filet of fish (sole, flounder, salmon, etc.), 1 small baked potato with 1 tablespoon of low-fat sour cream, ½ cup of steamed broccoli, and 1 teaspoon margarine.

Fajitas

1 flour tortilla, 3 oz of broiled chicken or steak, ½ cup broiled onions and green peppers, ¼ cup salsa and 1 tbsp lowfat sour cream.

Pasta Primavera

½ cup of cooked bow tie pasta, 1 cup of steamed broccoli, carrots, and zucchini. ¼ cup of marinara sauce, and 1 tablespoon of parmesan cheese.

What to avoid

• Creamy high fat sauces
• Enormous portions
• High-calorie, high fat desserts

Eat well, feel well

Take into account that eating many different foods is key to losing weight and getting all your essential vitamins and nutrients. So don’t eat the same thing every day – you’ll get bored and go back to your unhealthy eating habits.

You can drop those pounds if you set your head to it; it is about making little changes to your eating habits. If you cut out those chips at lunchtime, use hot mustard in your sandwiches instead of mayonnaise. Have fruit for dessert rather than chocolate cake, you will be losing your extra weight right away.

But don’t forget to indulge in a reasonable portion of your favorite dessert or snack food every so often. If you don’t, you’ll end up feeling deprived and fall back into your old habits.