White flour, sugar and fat make you happy and full for the moment, but have a counterproductive effect on performance, creativity and weight. Only one thing helps: At lunchtime, the food has to be healthy and light, and that’s not that difficult at all.
The magic word is prepare. A delicious chicken soup with lots of vegetables is rich in vitamins, proteins and fiber and cooks itself after being chopped up. Do you fancy lots of vegetables? How about a casserole made from seasonal vegetables? With a little cheese on top, the pleasure factor is twice as large and the cravings for fatty foods are satisfied.
Also a pleasure cold
But don’t worry, even those who have to get by without a microwave and stove in the office can eat delicious and low-calorie food. Whole grain pasta salads can be enjoyed wonderfully cold and taste even better the next day. Our health tip: Combine the pasta with avocado, egg, rocket and – depending on your taste – cream cheese, dried tomatoes or smoked chicken breast. A small spoon of olive oil plus pine nuts complete the filling. Voila, everything is included: good carbohydrates, proteins and healthy fats.
You don’t want to do without sweets? Then a fresh fruit quark is the perfect choice. But be careful, fruit is super healthy, but it is also full of sugar. You’d better take vitamin C bombs like blackberries, blueberries or strawberries. Fresh rhubarb is unbeatable. A real lightweight with one gram of carbohydrates per 100 grams. Coconut blossom sugar rounds off the fruit bowl.
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Of course you are allowed to consume carbohydrates – your brain needs the performance and power. What is important is the proportion. Imagine a plate: Half of it is covered with good carbohydrates, such as wholemeal pasta, brown rice, lentils, etc. A quarter of the plate is covered with low-fat meat, eggs, dairy products such as quark or fish. Healthy fats such as avocado, nuts and oils find their place on the last quarter. Important: It shouldn’t be more than 400 to 500 calories.
By the way: if you take your delicious, tasty meal with you to work in a trendy bento box, enjoying it is even more fun. And the environment is happy too.