Part two in this series on how to create an entire full day menu will focus on how to prepare a healthy lunch with a proper distribution of macronutrients to be well balanced menu and promote muscle maintenance and weight loss goals.
For a well balanced lunch Dietvana recommends choosing whole grains such as
Brown rice
Rice and beans
Quinoa
Couscous
Bulgur
Starchy vegetables.
Next choos
e a lean protein such as
Chicken breast
Fish
Lean meat
Turkey
Fats will usually come from
Oils
Avocados
Dressings
For a 500 calories lunch the macronutrient distribution will be:
30 gram of whole grains or starchy carbohydrates
10 grams of fat
30 grams of protein
10 grams of fiber.
It is important to stay hydrated during the day. At lunchtime you need to have at least a liter of fluid in your body for hydration and to assist with weight loss. Continue to drink another liter of water the rest of the afternoon.
Please send us an email, text or call to assist you with a healthy menu plan.
