Sammi Brondo, a dietitian at the Golden Gate University, said that meal planning could help you schedule your meals and stay within the parameters of your diet.
Although preparing a 500-calorie lunch may seem complicated, several options are available. Protein and fiber can help keep you fuller without adding too many calories.
It is not universal for everyone to eat these portions, Brondo said. Every person needs a different amount of food to feel full and satisfied, even though the lunches are 500 calories or less.
Brondo’s salmon rice bowls and Greek farro salad are tasty, easy to make, and contain a lot of protein, vegetables, and whole grains.
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Mediterranean Chopped Salad With Pita
A chopped salad is a great lunch option for vegetarians.
Slice cucumber, tomato, and red onion in a bowl and mix well. Combine one teaspoon of honey, olive oil, lemon juice, salt, and pepper. Add about two tablespoons of hummus and a whole-grain pita. You can sprinkle 1/4 cup of feta on top when ready.
It is packed with vitamins and minerals and contains about 7.9 grams of protein per serving.
Pasta With Roasted Veggies And Chicken Sausage
Pasta is versatile and easy to prepare in advance, says Brondo. Any vegetable will work, but she usually roasts broccoli, carrots, or bell peppers in olive oil, salt, and pepper. Add your sauce of choice, like pesto or tomato sauce. Her usual lunch consists of one or two links of chicken sausage and half a cup of pasta.
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You can use any sausage you like, Brondo said, so chicken sausage works well with pasta. Combining protein from the link with fiber from the vegetables keeps you full.
Greek Farro Salad
Brondo suggests a Greek farro salad for an easy vegetarian meal. Mix tomatoes, cucumbers, and olives with 1/4 cup feta, 1/2 to 3/4 cup of farro, and arugula in a bowl.
There is a lot of fiber and B vitamins in farro. Dietitian Rachael Hartley previously told Insider that our bodies couldn’t store B vitamins for long periods. The body needs B vitamins to grow and maintain energy.