8 low-calorie, high-protein meal prep lunches I eat to lose weight and keep it off — all dietitian approved

• Weight loss requires a lack of calories, so it is effective to prepare a meal in advance.

• Eating plenty of protein helps keep you full and keeps your muscles, so it’s also helpful.

• Here are eight of my favorite low-calorie, high-protein lunches that helped prevent it by losing £ 35.

1. Falafel and hummus grain bowl

This is a very simple lunch. If you don’t have the time, you can buy all the cooked ingredients and carry them in separate containers. I like to put falafel, hummus and roasted Mediterranean vegetables (red onions, peppers, eggplants, etc.) on quinoa, but you can add whatever you like.

Nutritionist Nicola Ludlum-Rain said: “The combination of falafel and quinoa is a great way to add variety to your lunch while providing a complete source of fiber and plant-based protein (from quinoa). Vegetables such as onions, peppers and eggplants are nutritious. High in value and low in calories. This supports the goal of fat loss and can also add low-fat quinoa or keep it at 1-2 tbsp per portion to reduce calories. “

2. Roast chicken, sweet potatoes, vegetables

I like to think of this as a mini British roast dinner. On Sundays, I spend an hour or two cooking a lot of food in the oven and preparing lunch for the week.

Please choose your favorite ingredients. I like the combination of chicken breast, sweet potatoes, carrots or parsnips and Brussels sprouts. It’s a well-balanced meal and delicious.

Ludlam-Raine said: “Chicken breast is a lean, low-fat protein source, so if your goal is to lose fat and gain muscle, it’s best to add it to your diet. Including high-fiber vegetables from bean sprouts and parsnip, sweet Never get bored with potatoes. In addition to energy, they are especially rich in vitamins A and C, so they serve five meals a day (which also helps support the immune system). “

3. Goat cheese and beetroot salad

I love this classic salad combination. Place cooked beetroot, crushed goat cheese, and walnuts on your favorite leaf bed and sprinkle on a small honey binegret sauce when you’re ready to eat. Try adding grains and bread for extra energy.

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Ludlam-Raine said: “This looks delicious. Both walnuts and beetroot are heart-friendly additives in salads. Aim for a handful of nuts at a time and keep cheese below 30-50g (about) for healthy joints. And support your muscles, but also keep your calorie and saturated fat levels low for healthy fat, protein and calcium. “

4. Fajita bowl

Whether in a bowl or Tupperware, this is essentially a fajita, but instead of wrapping it on brown rice. If you want to reduce calories or increase the protein of classic fajitas, replace sour cream with non-fat Greek yogurt. You don’t need to cook, as you often make bowls like this from leftovers.

material

• Brown rice 125g (1/2 cup), cooked

• 1 chicken breast, chopped

• Pepper and / or 1 zucchini, sliced

• Fajita seasoning

• 1/2 avocado

• 1 tbsp Greek yogurt

Method

1. Heat a small amount of oil or cooking spray in a pan over medium to high heat.

2. Add chicken and vegetables and fry with regular stirring until the peppers are tender and the chicken is completely cooked. Season with fajita seasonings, salt and pepper.

3. Spoon rice into a bowl or container and top with chicken, vegetables, avocado and yogurt.

Ludlam-Raine said: “This looks delicious. I love adding Greek yogurt as a seasoning to foods (especially spicy dishes) to enhance protein, calcium and natural probiotics. Chopped tomatoes, red onions and coriander. You can also add homemade salsa using for extra vegetables. “

6. Chicken avocado sandwich

There is no mistake with a simple sandwich. This combo is delicious and also checks all macro boxes. If you want to reduce calories, try using thin bagels or open sandwiches. Or replace the avocado with a cucumber or salad.

material:

Ludlam-Raine said: “Many people shy away from carbohydrates such as bread, but don’t be afraid. Whole wheat bread and whole wheat bread, like vitamin B, are the main source of fiber in the diet and are fortified with calcium and vitamin D. In some cases, in addition to the healthy fats of avocado, adding lean proteins such as chicken and cream cheese can help maintain satisfaction. “

7. Chicken sausage pesto pasta and vegetables

This is the perfect recipe for dinner. I love eating leftovers for lunch. It’s as delicious as reheating it in the microwave or chilling it like pasta salad.

Cook whole grain pasta, stir with sauce made from low-fat cream cheese and pesto, cook meatballs and sausages (I often keep light with turkey and chicken versions) and your favorite vegetables, combine everything increase.

Ludlam-Raine said: “Turkey is an excellent lean source of essential amino acid-rich proteins, including tryptophan, which is involved in the production of certain hormones such as serotonin and melatonin. It promotes good mood and better sleep. It’s also a great way to reduce calories and saturated fat. “

8. Feta cheese frittata

I love Frittata and mix fillings based on what I always have. Reliable combinations are cooked sweet potatoes, sweet corn, zucchini, red onions and feta cheese. Egg whites may be added to the whole egg to increase protein. Large frittatas can serve 3-4 lunches that can be served with salads and breads.

All you have to do is cook your filling in a large frying pan over medium heat (or add pre-cooked ingredients to heat). Whisk the eggs with seasoning, pour into a pan and top with feta cheese. Cook in the stove for about 5 minutes, then transfer to the oven for about 15 minutes until fully cooked and the top is golden.

Ludlam-Raine said: “Fritta is a great choice … satisfying … and low in calories (depending on what you put in, of course). Great for running out of leftover vegetables and rich in protein. This is important. Weight When reducing, prioritize as it helps to keep you feeling full longer. Combining this recipe with non-starch vegetables and a handful of potatoes adds fiber and is taken 5 times a day. Will be 1-2. “.”

5. Stir-fried chicken

Another supper, which doubles as the next day’s lunch, is a nutritious, fast, easy, and delicious stir-fry. Purchasing a pre-prepared stir-fried vegetable mix may further speed up the process.

All you need to do is heat the oil in a hot wok, fry the chopped vegetables for a few minutes, add the protein of your choice and cook for another few minutes, add the ready-made noodles or rice, and stir in the sauce. only. Edamame and lentils may also be used to increase protein.

Ludlam-Raine said: “Stir fry is a great way to pack enough vegetables into your diet if you’re having trouble eating five times a day. If you want to increase your protein content, add eggs. You can also scramble it. Stir-fried vegetables. “

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