Eat at work it does not have to be synonymous with eating fast or badly. If you organize yourself well, you can have a diet as healthy as at home. Take a tupperware and now that the weather is good you can eat outdoors.
It is not enough to eat well during the weekend to compensate for excesses or deficiencies. Since you spend five days at work, you should try to make it as pleasant as possible. To achieve this, one of your main objectives should be to eat a good work diet.
We propose five healthy and low-calorie menus that you can easily carry in an airtight container and require very little preparation. We also give you ideas and tips to avoid "sinning" between meals.
Monday, make up for the excesses
As surely the weekend you went to eat out and committed the odd excess, it will be very good for you to eat something light and purifying. Note:
- 1st plate: Mashed vegetables. Made with potato, carrot, turnips, leeks, chard and whatever vegetables you want. It will settle your stomach and you can take it as a cold cream.
- 2st plate: Turkey sausage or a grilled chicken fillet.
- Dessert: Skimmed yogurt or a couple of pineapple slices (or some other fruit that you like).
Tuesday, iron and beta-carotene
Take advantage of the time you have left before going on vacation to prepare your skin for the sun. By taking foods rich in beta-carotene, your tan will be faster and longer lasting and you will protect your skin from burns. If you are also trying to lose weight, it will be very useful to take plenty of iron to avoid weakness.
- 1st plate: Lentil salad with tomato ratatoille, pepper, onion and a little parsley (helps to absorb iron). To make it faster, buy the lentils already cooked.
- 2st plate: Steamed or pickled clams or mussels; or a can of cockles (mollusks have a lot of iron)
- Dessert: Macedonia of orange, kiwi and strawberries.
Wednesday, "tipical spanish"
For this day we choose several typical dishes of the Mediterranean diet, loaded with vitamins, minerals, energy and no cholesterol. In addition, it will be delicious:
- 1st plate: Gazpacho. If you are on a diet, moderate the oil, olive of course. You can chop pieces of cucumber and lettuce.
- 2st plate: Omelette. Make it the day before for dinner and save a piece for yourself. If you haven't had time, make it French, with tuna or cheese.
- Dessert: Watermelon or a handful of cherries.
Thursday, gourmet menu:
Towards the end of the week you can give yourself a gastronomic tribute, it does not have to mean extra calories ...
- 1st plate: Melon with raw or Iberian ham. You can take it already cut into pieces of melon and ham pricked with a toothpick.
- 2st plate: Prawn or prawn salad with tomato, onion and pepper vinaigrette; or some slices of smoked salmon with chopped brown egg.
- Dessert: Chocolate yogurt or custard.
Friday, green and light
o:
The last day of the week
We propose a very light menu in case you are going out to dinner later or want to put on a somewhat tight outfit. Is
the day of salads as a single dish. You can choose between:
- Salad of lettuce, corn and cooked or grilled chicken with yogurt and mustard sauce.
- Pasta salad with tuna, crab sticks, prawns, tomato and cheese seasoned with olive oil, salt and vinegar.
- Rice salad with bell peppers, crab or prawn sticks, hard-boiled egg and corn.
- Salad of cooked potatoes, bell peppers, corn and prawns or ham seasoned with olive oil, salt and vinegar.
- Dessert: a piece of fruit.
To drink: water, cold tea with lemon and saccharin or, if you can't help it, a diet soda.
An advice: To be well fed, try to complement with dinner what you have eaten at noon: if your menu included a lot of proteins, eat more carbohydrates at night. For dinners it is highly recommended to take fish or
an egg with a salad or vegetables, and some fruit. In the menus that we have given you you can include a portion of bread. Due to its nutritional value, you can substitute pasta for rice if you don't like one or the other.
An idea: Now that the good weather is beginning, take some dishes that can be eaten cold; Take them out of the fridge a little before lunchtime. From home you can also take a thermos of lemon tea with saccharin to drink during the day.
Be careful! If you do not control yourself between meals, you can ruin everything you have achieved with your healthy and low-calorie menus. Yes you can eat between meals, but with your head. Some suggestions:
- a piece of fruit with an infusion or tea with saccharin
- a skimmed yogurt
- a slice of whole wheat bread with fresh cheese or low calorie jam
- If you do sports or use a lot of energy, you can have a small tuna sandwich or a couple of cookies with a glass of milk
- If you go out for an aperitif, no alcohol. Opt for cockles, pickles or tuna with peppers, water or a light soda.
Forget about machine snacks, french fries and buns. Always have a fruit, a yogurt or some whole grain cookies on hand to avoid temptations.