10 Quick and Easy, Low Calorie Lunch Ideas!

No Thank You, I Brought My Own…

Your lunch decision can really make or break your weight loss program. With the hustle and bustle of work and the added convenience of the vending machine or the local corner store, lunchtime is notorious for unhealthy snacking and impulse eating. Plan ahead and stay on track with these work friendly recipes that can transform your boring turkey sandwich into a culinary explosion. Here are 10 portable healthy lunch ideas that we have found all over the internet.

1. Chicken Panini with Butternut Squash | healthynibblesandbits.com/

Are you looking for a brown bag special, then look no further. Take your leftover chicken, combine it with melted cheese, spinach, and place it on top of panini bread with a butternut squash spread. Now you have a hearty lunch fit for royalty. The butternut squash spread will keep the sandwich from tasting dry and will provide you with tons of vitamin A. This recipe makes only 1 sandwich but you will love it. Try it today!!!

Nutrition (per serving):  Calories: 334; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 68mg; Sodium: 560mg; Carbohydrate: 32g; Dietary Fiber: 4g; Sugar: 4g; Protein: 31g

2. Garlicky Bacon & Spinach Grilled Cheese | cookinglightdiet.com/

This is not your ordinary grilled cheese you made when you were 10. This cheese lover’s dream is chopped full of bacon, green, and then cheese on top of cheese. Add a little garlic and you have an ultra-satisfying sandwich with about 300 calories. The recipe make enough to feed 4 people. Bring the extra and your coworkers will love you.

Nutrition (per serving): Calories: 293; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 33mg; Sodium: 666mg; Carbohydrate: 30g; Dietary Fiber: 1g; Sugar: 1g; Protein: 16g

Click here for full recipe!

3. Grilled Steak Sandwiches | www.skinnytaste.com/

 

Now here is a sandwich for the manliest of men. Take some sirloin steaks, lettuce, tomato, and a grill. It doesn’t even have to be yours! Throw the steak on a bun, slap on some light mayo and toppings. Now take a bite. You don’t even have to feel guilty because this meal is less than 400 calories. You can make up to 4 sandwiches with this recipe.

Nutrition (per serving): Calories: 368; Total Fat: 14g; Saturated Fat: 4g; Cholesterol: 77mg; Sodium: 332mg; Carbohydrate: 29g; Dietary Fiber: 4g; Sugar: 2g; Protein 30g

4. Green Onion Tuna Sandwich | www.madeinourkitchen.com/

Are you looking for a budget friendly lunch. This tuna salad is chopped full of lean protein and nutrients. Add in some green onions for color and white balsamic vinegar for added flavor and you’re ready to eat. Now this spread is 283 calories per serving so make sure to use low cal. bread.

Nutrition (per serving): Calories: 283; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 38mg; Sodium: 120mg; Total Carbohydrate: 3g; Dietary Fiber: 1g; Sugars: 2g; Protein: 31g

5. Greek Style Chicken Wraps | www.cookinglight.com/

Try this simple Greek style wrap for a change of pace. Run to the grocery store and grab a rotisserie chicken, hummus, olive, cucumbers, and tomatoes. Wrap everything in a flour tortilla and you have a one handed, grab and go meal. You can make about 6 wraps with this recipe so this might be a good substitute in a weekly meal prep program.

Nutrition (per serving): Calories: 243; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 12mg; Sodium: 509mg; Carbohydrate: 30g; Dietary Fiber: 5g; Sugar: 4g; Protein: 10g

6. Turkey Taco Lettuce Wraps | www.skinnytaste.com/

Lettuce has been sweeping the nation as a healthy alternative to eating flour or corn tortillas. Cook up so homemade taco filling, throw in some fresh ingredients and voila, you got a wrap. Try these tonight to give your homemade tacos a health and fresh twist. This recipe will make a total of 8 lettuce wraps;  but guess what… you can actually have two per serving.

Nutrition (per serving): Calories: 256; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 113mg; Sodium: 714mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 4g; Protein: 30g

7. Chicken Spinach & Ricotta Quesadilla |www.cleaneatingmag.com/

Let’s head south of the border. Try this flavorful protein filled quesadilla that will keep you full for hours. Take some chicken, spinach and ricotta cheese. Now you have a meal! Pull out some salsa and maybe a cold Corona… Oh wait, aren’t you supposed to be at work? For a 290 calorie meal cut the quesadillas in half. Now you have 8 hearty, whole grain quesadillas to share.

Nutrition (per serving): Calories: 290; Total Fat: 7g; Saturated Fat: 2.5g; Monounsaturated Fat: 1.5g; Cholesterol: 25mg; Sodium: 590mg; Total Carbohydrate: 36g; Dietary Fiber: 6g; Sugars: 4g; Protein: 20g

8. Fruit and Almond Butter Quesadilla | getinshapenews.com/

Are you looking for something new and different. Well try these delicious quesadillas. With a sweet and savory taste created from ripe bananas and pomegranate seeds. These tasty morsels are ready to go where ever you need to. If you want a bigger punch of flavor add your favorite mix of filling. The serving size is 1 whole quesadilla. If you want to keep the calories down, watch the amount of nut butter you use.

Serves: 2 |  Serving Size: 1 quesadilla

Per serving: Calories: 450; Total Fat: 28g; Saturated Fat: 2g; Monounsaturated Fat: 17g; Cholesterol: 0mg; Sodium: 329mg; Carbohydrate: 30g; Dietary Fiber: 14g; Sugar: 15g; Protein: 18g

Nutrition Bonus: Potassium: 603mg; Iron: 24%; Vitamin A: 1%; Vitamin C: 8%; Calcium: 13%

9. Mashed Avocado Egg Salad | 24carrotlife.com/

Egg salad on its own is an awesome sandwich spread. Add some avocado and now you have an all out party in your mouth. Simply mash together avocado, hard boiled eggs, dijon mustard and a lemon. You won’t even realize you left out the mayonnaise. Dont worry about it, you saved a ton of calories by doing this. You can get enough to make 2 whole sandwiches out of this recipe so take one for lunch and save the other for dinner.

Nutrition (per serving): Calories: 205; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 370mg; Sodium: 348mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 0g; Protein: 13g

10. Chicken Waldorf Salad |www.loveandzest.com/

here’s an internet favorite. It’s a chicken Waldorf salad. In this recipe you mix rotisserie chicken, onions, apples, mayo, orange juice and plain Greek yogurt. Spread it on a tortilla or lettuce and enjoy. This recipe makes 4 healthy servings.

Nutrition (per serving): Calories: 333; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 84mg; Sodium: 976mg; Carbohydrate: 30g; Dietary Fiber: 4g; Sugar: 8g; Protein: 25g

Bonus – BLT Salad with Avocado | www.skinnytaste.com/

Last but not least is a different take on an old favorite, the BLT Sandwich. In this quick meal, you put together all of the building blocks. Bacon, Creamy marinated tomatoes, romaine lettuce and for added flavor, diced avocado. Toss it all together in a salad. If you want to the comforting flavor of a bun, throw in some crunchy croutons or toast up some bread to eat on the side. This recipe makes 4 servings.

Serves: 4 |  Serving Size: 2 cups

Per serving: Calories: 204; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 28mg; Sodium: 361mg; Carbohydrate: 11g; Dietary Fiber: 4g; Sugar: 4g; Protein: 10g

Nutrition Bonus: Potassium: 604mg; Iron: 10%; Vitamin A: 103%; Vitamin C: 59%; Calcium: 4%

13 Health and Nutrition Tips Improve Your Brain

Health and Nutrition Tips Improve Your Brain

When it comes to health and diet, it’s easy to become perplexed.

Also, highly trained experts often seem to hold contrary viewpoints.

Despite the disagreements, science backs up a variety of health recommendations.

Here are 27 health and diet tips that are scientifically sound.

1. Try not to drink sugar calories

Sweet beverages are among the most stuffing things you can place into your body.

This is on the grounds that your cerebrum doesn’t gauge calories from fluid sugar a similar way it accomplishes for strong food (1Trusted Source).

Subsequently, when you drink pop, you wind up eating more out calories.

Sweet beverages are unequivocally connected with weight, type 2 diabetes, coronary illness, and numerous other medical issues.

Remember that specific natural product juices might be nearly just about as awful as a soft drink in such a manner, as they here and there contain the same amount of sugar. Their limited quantities of cancer prevention agents don’t discredit the sugar’s hurtful impacts.

2. Eat nuts

Regardless of being high in fat, nuts are extraordinarily nutritious and solid.

They’re stacked with magnesium, nutrient E, fiber, and different supplements.

Studies exhibit that nuts can assist you with getting more fit and may help battle type 2 diabetes and coronary illness.

Furthermore, your body doesn’t ingest 10–15% of the calories in nuts. Some proof additionally proposes that this food can help digestion.

In one examination, almonds were appeared to build weight reduction by 62%, contrasted and complex carbs.

3. Stay away from prepared shoddy nourishment (eat genuine food all things being equal)

Prepared shoddy nourishment is extraordinarily unfortunate.

These food varieties have been designed to trigger your pleasure communities, so they stunt your cerebrum into gorging in any event, advancing food fixation in certain individuals.

They’re generally low in fiber, protein, and micronutrients yet high in unfortunate fixings like added sugar and refined grains. In this way, they give for the most part void calories.

4. Try not to fear espresso

The espresso is solid.

It’s high in cell reinforcements, and studies have connected espresso admission to life span and a diminished danger of type 2 diabetes, Parkinson’s and Alzheimer’s sicknesses, and various different diseases.

5. Eat greasy fish

Fish is an extraordinary wellspring of top-notch protein and sound fat.

This is especially valid for greasy fish, like salmon, which is stacked with omega-3 unsaturated fats and different supplements.

Studies show that individuals who eat the most fish have a lower hazard of a few conditions, including coronary illness, dementia, and sorrow.

6. Get sufficient rest

The significance of getting sufficient quality rest couldn’t possibly be more significant.

Helpless rest can drive insulin obstruction, upset your craving chemicals, and decrease your physical and mental exhibition.

Likewise, helpless rest is one of the most grounded singular danger factors for weight gain and stoutness. One examination connected lacking rest to an 89% and 55% expanded danger of stoutness in youngsters and grown-ups, individually.

7. Deal with your gut wellbeing with probiotics and fiber

The microscopic organisms in your gut, all things considered, called the gut microbiota, are extraordinarily significant for general wellbeing.

A disturbance in gut microbes is connected to a portion of the world’s most genuine ongoing sicknesses, including heftiness.

Great approaches to improve gut wellbeing incorporate eating probiotic food varieties like yogurt and sauerkraut, taking probiotic enhancements, and eating a lot of fiber. Strikingly, fiber capacities as fuel for your gut microorganisms.

8. Drink some water, particularly before dinners

Drinking sufficient water can have various advantages.

Shockingly, it can support the number of calories you consume.

Two examinations note that it can build digestion by 24–30% more than 1–1.5 hours. This can add up to 96 extra calories consumed on the off chance that you drink 8.4 cups (2 liters) of water each day (35Trusted Source, 36Trusted Source).

The ideal chance to drink it is before suppers. One investigation showed that bringing down 2.1 cups (500 ml) of water 30 minutes before every feast expanded weight reduction by 44%.

9. Try not to overcook or consume your meat

Meat can be a nutritious and sound piece of your eating routine. It’s exceptionally high in protein and contains different significant supplements.

Nonetheless, issues happen when meat is overcooked or consumed. This can prompt the development of destructive mixtures that raise your danger of malignancy.

At the point when you cook meat, cause sure not to overcook or to consume it.

10. Stay away from brilliant lights before rest

At the point when you’re presented with splendid lights in the evening, it might disturb your creation of the rest chemical melatonin (39Trusted Source, 40Trusted Source).

One system is to utilize a couple of golden-colored glasses that square blue light from entering your eyes in the evening.

This permits melatonin to be delivered as though it were totally dim, assisting you with dozing better.

Medicinal health Plants use permanently

Medicinal health Plants use permanently

It’s a good idea to have medicinal plants on hand in case you get sick. You may use some medicinal plants to alleviate headaches, tummy troubles, and even bug bite discomfort. Plants may be used in teas, as a garnish, as an essential oil applied topically, or as a pill.

It’s important to note that you should still consult your doctor before eating or applying something new to your body. If you decide to grow any of these plants, remember to follow the plant’s care instructions and avoid using pesticides or other harmful chemicals on them. None of those chemicals belong in or on your body!

We’ve compiled a list of our favorite medicinal plants, along with their notable health benefits and how to use them, to assist you in deciding which plants are best for you.

Medicinal Plants

1. Basil

Basil (Ocimum basilicum) is a typical spice used to decorate servings of mixed greens, pasta and numerous different suppers to add delightful flavor. Because of the nutrients and minerals in basil, like nutrient K and iron, this spice is useful for fighting basic diseases. For instance, the manganese in basil utilizes various mixtures in your body. Heavenly basil, normally alluded to as tulsi, is a particular types of basil that starts from India. It’s considered a holy plant that is utilized in teas, salves and then some, to help deal with an assortment of illnesses like fevers and diabetes. This species has a lot more grounded taste than regular basil!

Basil wellbeing benefits:

  • Reduces stress
  • Strong antibacterial properties
  • Rich wellspring of antioxidants
  • Prevents some unsafe impacts of aging
  • Reduces irritation and swelling
  • Strengthens bones and liver
  • Boosts immunity
  • Boosts metabolism
  • Improves digestion

Common uses:

  • Sprinkle as an enhancement for dishes
  • Include as an element for smoothies

2. Catnip

Catnip (nepeta cataria) is a great plant for felines. Most felines are pulled in to the plant and will move around close to it since its smell goes about as an energizer. These therapeutic plants likewise go about as a narcotic for felines whenever devoured. For people, then again, it is typically utilized as a pressure reliever, tranquilizer and an answer for skin issues. Most of its medical advantages come from the presence of nepetalactone, thymol and different mixtures that make this plant incredible for you and your fuzzy friend.

Catnip wellbeing benefits:

  • Repels messes with and soothes aggravation from bug bites
  • Calms fretfulness, uneasiness and stress
  • Relieves stomach discomfort
  • Accelerates recuperation from colds and fevers

Common uses:

  • Brew leaves for a tea
  • Dry leaves and consume to deliver the aroma
  • Apply fundamental oils or leaves topically

3. Cayenne Pepper

Cayenne pepper (capsicum annuum) adds a hot kick to any supper or drink and is a mainstream detoxifier for some individuals. Capsaicin is the compound liable for cayenne’s hot nature, yet it’s likewise liable for a portion of its medical advantages. A portion of these advantages incorporate relief from discomfort and lower cholesterol.

Cayenne pepper wellbeing benefits:

  • Detoxifies the body
  • Boosts metabolism
  • Eases a resentful stomach and helps digestion
  • Improves circulation
  • Relieves pain

Common uses:

  • Add to sauces, zest blends, dressing and other dishes
  • Consume as a pill

4. Chamomile

Chamomile (Matricaria chamomilla) has a high grouping of cancer prevention agents that make it an incredible plant for soothing an assortment of afflictions. Chamomile is ordinarily devoured as a tea and you can make your own at home by preparing dried chamomile blossoms (simply ensure the blossoms are totally dry). Drinking some chamomile tea before bed can assist you with unwinding and have a more soothing night’s sleep.

Chamomile wellbeing benefits:

  • Improves by and large skin health
  • Relieves pain
  • Aids sleep
  • Reduces irritation and swelling
  • Rich wellspring of antioxidants
  • Relieves congestion

Common uses:

  • Brew dried blossoms for a tea
  • Inhale fundamental oil
  • Apply fundamental oils topically

5. Dandelion

You should reconsider prior to eliminating those bothersome dandelions (taraxacum) from your front yard! Dandelions are eatable, however they are additionally loaded with medical advantages. These restorative plants are loaded with things that are extraordinary for you: nutrient K, nutrient C, iron, calcium and that’s only the tip of the iceberg. These nutrients and minerals help support solid bone and liver wellbeing. All pieces of the dandelion are helpful and bravo. For instance, dandelion pulls are normally utilized for teas, the leaves are utilized as embellishments for various dishes and dandelion sap is incredible for your skin!

Dandelion wellbeing benefits:

  • Detoxifies the liver and supports in general liver health
  • Treats skin infection
  • Supports generally speaking bone health
  • Treats and forestalls urinary infections

Common uses:

  • Brew pulls for a tea
  • Use leaves as an embellishment for dishes
  • Consume as a pill