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Easy and Healthy: 10 High-Protein Lunches Under 500 Calories
High-protein lunch ideas to lose weight.
Lose weight the right way with these quick and easy lunch recipes.
The food we eat every day needs to have 3 macronutrients above all else - proteins, carbohydrates, and fats. Cut out any of these from your diet and your body will start malfunctioning. Especially fats, which are required to fuel your brain.
Nevertheless, the most important food group among these are proteins. Why? Because they are responsible for maintaining our muscle mass and keeping us strong and healthy.
Plus, proteins are digested slowly by our body, so they are very good at keeping those annoying hunger pangs at bay!
So if you have been trying to lose weight for quite some time now but have always failed to adhere to your diet plans, then read on. Because in this article we are going to reveal 10 high-protein lunch ideas for weight loss that are all under 500 calories and are super-easy to prepare!
#1 Quinoa Salad with Zucchini Hummus
Quinoa seeds are a great protein alternative to rice, wheat, and other carb-rich grains. Plus, they are rich in calcium, magnesium, manganese, vitamins B and E, and dietary fibers.
And hummus (made out of chickpeas and tahini) adds on to this proteinaceous awesomeness.
Prep time = 20 minutes
Total calories in 1 serving = 410
You can read the full recipe here.
#2 Kale with Salmon, Sweet Potatoes, Avocado
Considered one of the healthiest leafy greens on the planet, this kale salad bowl, made with salmon, sweet potatoes, and avocados, is packed with fibers, proteins, and healthy fats.
Plus, salmon is a known metabolism-boosting food. Sweet!
Prep time = 20 minutes
Total calories in 1 serving (2.5 cups of salad) = 387
You can read the full recipe here.
#3 Green Smoothie Bowl
This liquid lunch recipe is for those days you are running late and do not have time to cook anything elaborate.
You will need:-
½ a cup of fresh strawberries
1 banana
1½ cups of baby spinach greens
2/3 cup of non-fat yogurt
And ½ a tsp honey
Blend all these ingredients until you get a smooth mixture, then pour it into a bowl and dig in!
Prep time = 10 minutes
Total calories in 1 serving = 310
#4 Veggie Burger
You can make this quick and simple burger with a patty made of soybeans, chickpeas, or other beans, one slice of cheese, tomatoes, mushrooms, and wholegrain buns.
Prep time = 20 minutes
Total calories in 1 burger of 100g = 170
#5 Fish Tacos
Mexican food is super healthy. So much that there is a diet plan called the Taco Diet. And that's exactly the idea behind this fish taco recipe.
To make this, sauté 100g of fish with your choice of seasonings. And then shred the cooked fish meat in a large bowl and mix in diced tomatoes, avocadoes, purple cabbage shreds, and a squeeze of lemon juice.
Place the mixture in corn or wheat tortilla shells and you are all set for the day!
Prep time = 20 minutes
Total calories in 1 serving = 395
#6 Burrito Bowl
Another recipe straight from the by-lanes of Mexico!
To prepare this you will need half a cup of boiled brown rice, roasted sweet potatoes, lots of green veggies, half cup of black beans, and a large dollop of unsweetened yogurt.
Prep time = 30 minutes
Total calories in 1 serving = 470
You can read the full recipe here.
#7 Peanut Butter and Banana Sandwiches
Another recipe for those days when you are running short on time. All you need are 2 large slices of wholegrain bread, 2 tbsp of peanut butter, and half a banana.
Just spread the peanut butter on one slice of bread, spread slices of banana on top of it, and then close the sandwich with the other slice.
Prep time = 5 minutes
Total calories in 1 serving = 402
#8 Pan Roasted Chicken and Veggies
The name says it all. Just roast one serving of chicken with your preferred seasoning and add some sautéed vegetables to complete your meal.
Prep time = 20 minutes
Total calories in 1 serving = 404
#9 Chicken Meatballs with Mozzarella Cheese
The best part about this recipe is that you can prepare the meatballs in bulk and then cook them to cover a few days worth of meals.
Prep time = 20 minutes
Total calories in 3 meatballs (85g) = 140
You can read the full recipe here.
#10 Tofu Tahini Scramble
Tofu is the vegan equivalent of cottage cheese (paneer). And some cashew or sesame seed tahini makes the experience all the better!
Prep time = 15 minutes
Total calories in 1 serving = 348
You can read the full recipe here.
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