A slimming lunch suitable for office workers. For office workers who want to lose weight, they usually eat. Because they have little time to exercise, they have to control their diet in their daily life. What are the diet meals? Let me share some slimming lunches suitable for office workers. Let's have a look.
Slimming lunch for office workers 1 1. Chicken breast rice ball
Chicken breast is the part with the lowest fat content and the highest protein content in chicken. As a kind of food with high protein, low fat, low calorie and low cholesterol, chicken breast is a popular food to lose weight. When vinegar and rice are mixed, they must be stirred evenly.
Ingredients: (2 persons) 20g of chicken breast, 20g of rice/kloc-0, and a little dried laver. Rice ball vinegar: 1 tbsp vinegar, 1 tbsp sugar, 1 tbsp cooking wine.
Exercise:
1. Cook the chicken breast in boiling water, and then tear it into filaments by hand for later use.
2. Mix vinegar, sugar and cooking wine according to the ratio of 1: 1: 1, and then put them in a pot to boil.
3. Put a proper amount of 2 into the rice and stir well.
4. Add 1 to 3 and mix well.
5. After the rice is kneaded into the shape of a small rice ball by hand, it is wrapped with laver.
Second, vegetable rice.
Add fresh vegetables to the hot rice that has just been steamed, and you can enjoy the rice with unique flavor of vegetables. In addition, scallop contains vitamin B 1 and taurine, which can lower cholesterol and decompose fat.
Ingredients: (1 serving) 30g of rice, 3 tablespoons of cooking wine, 2 cups of soy sauce 1 spoon, 2 cups of clear water, celery 10g, leek 10g, Pleurotus eryngii 10g, and 2 scallops.
Exercise:
1, put the washed rice into the rice cooker, then pour the cooking wine and soy sauce, cover the lid and start cooking.
2. Cut water celery, leek and Pleurotus eryngii into the same size.
3. Boil scallops in boiling water for a while. Add 2 and blanched scallops to the cooked rice and stir well to make delicious vegetable rice.
Three. Rice cake, egg roll, rice cake
Soak in cold water for 30 minutes before use. If you are in a hurry in the morning, you can do it the night before.
Ingredients: (2 people) 2 eggs, 65438+ 0 tbsp olive oil, 20 rice cakes, half tomatoes, and a little tomato sauce.
Sauce: 1 tablespoon cooking wine, 2 tablespoons soy sauce, 2 tablespoons sugar.
Exercise:
1. Put the soaked rice cake slices in a dry pan and fry them until cooked.
2. After the rice cake turns yellow, put the sauce into the egg and mix well, then pour it into the pot together.
3. After frying, put it on a plate, put diced tomatoes and pour tomato sauce.
Lunch guide for office workers to lose weight
Not careless in front of the computer.
Many people still "sit firmly" in front of the computer screen at lunch time. This habit can't make your body stretch properly, and it may make you gain weight more easily. White-collar workers have a short lunch break, at least half an hour. Many people don't make full use of this time, preferring to shorten their meal time and chat.
Slow down your eating.
Eating too fast at lunch is not a good thing, because eating too fast is not conducive to the body's digestion and absorption of food nutrients, and it will also affect the "processing" burden of the gastrointestinal tract.
If you eat fast, it will also slow down the digestion and absorption process of food nutrition in the gastrointestinal tract, thus affecting the normal exertion of mental or physical work ability in the afternoon. Eating fast is easy to eat more. Eating too much will prolong the time when the brain is in a state of ischemia and hypoxia, thus affecting the work efficiency in the afternoon.
Main food
Office workers are people who consume a lot of brain power. They need to eat more foods containing protein, such as lean meat, fish, beans and eggs. These foods can help office workers keep their minds sharp, enhance their understanding and memory, and avoid getting fat.
Balanced nutrition
Pay attention to health while losing weight. A balanced diet is very important. It's best to eat less fast food with high oil, salt and fat outside and choose light food. Bring your own food, you should also consider the combination of meat and vegetables, and the combination of thickness and thickness. Don't lose nutrition in order to lose weight, so even if you lose weight successfully, your body will have problems.
fresh fruit
As a snack for office workers, fresh fruit is the most suitable, nutritious and delicious. Fruits are rich in carotene, vitamin C and vitamin E, which can not only keep weight, but also make skin tender and fair.
Take a walk after supper
If you choose to eat out at noon, if time permits, you can choose a restaurant far away, or take a walk outside after eating nearby, which will help promote digestion and prevent fat from accumulating in your abdomen.
Diet lunch for office workers II. Vegetable rice
Ingredients: 30g of rice, 3 tablespoons of cooking wine, soy sauce 1 tablespoon, 2 cups of clear water, celery 10g, leek 10g, Pleurotus eryngii 10g.
Exercise:
1, put the washed rice into the rice cooker, then pour the cooking wine and soy sauce, cover the lid and start cooking.
2. Cut water celery, leek and Pleurotus eryngii into the same size.
3. Blanch Pleurotus eryngii in boiling water. Put the blanched Pleurotus eryngii into the cooked rice and stir it evenly to make delicious vegetable rice.
Second, tomato rice
Ingredients: tomato, rice
Exercise:
1. Take 3-4 small tomatoes or half large tomatoes, peel them, and crush the pulp with a rolling pin or other tools.
There will be a lot of tomato juice in the minced tomato. Take a filter to filter the tomato meat and leave the juice for later use.
Take cooking a cup of rice as an example. We need about half a cup of tomato juice and a glass of water.
4. Wash the rice, add tomato juice and water, and cook it in an electric cooker.
Sanse bento
Ingredients: minced meat 250g, green pepper 1 piece, 2-3 eggs, cooking wine, sugar, bean paste, soy sauce, ginger, salt and white pepper.
Exercise:
1, diced green pepper, fried in a pan, seasoned with salt and white pepper. Other ingredients such as mushrooms can be added according to personal taste.
2. Break the eggs and add a little salt and sugar. Heat a little oil in the pan and scramble the eggs over medium heat.
3. Put the minced meat into the pot and add cooking wine, sugar and Jiang Mo. Minced meat is rich in fat, so you don't need to add oil when frying, just according to your personal taste. When the minced meat is half cooked, season it with bean paste and soy sauce.
Fourth, reduce fat lunch.
Ingredients: a piece of tofu, some shrimp, a handful of water spinach, a piece of chicken breast, some brown rice.
Exercise:
Water spinach practice hot pot cold oil (olive oil) minced garlic+dried Chili into a wok. After the minced garlic is golden, add the washed water spinach and cut it into 5cm, stir fry over high fire, and then add some salt into the wok.
Tofu: Compare the width of the lunch box, cut it, heat the pot with hot oil, put it down and fry it slowly with slow fire. When one side is ready, turn to the other. Don't turn it over often. Just sprinkle some fine salt and pepper.
Shrimp: Boil water, add ginger and garlic, and then add shrimp to boil.
Five, cauliflower fake rice
Ingredients: half a cauliflower.
Exercise:
1, cauliflower is crushed with a cooking machine. If there is no cooking machine, you can chop it. Cutting with a knife is not too troublesome, just a few minutes. If you use a cooking machine, break it into rice grains, and be careful not to make it into mud;
2. After breaking the cauliflower, put it in a microwave oven and heat it for 5-6 minutes until it is cooked (without adding water), and make fake rice;
3. It is suggested to mix with materials and vegetables with obvious taste, such as tomatoes, pumpkins, curry, meat sauce, etc., to cover up the taste of cauliflower, and a certain taste of cauliflower will make the sauce more refreshing.