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Healthy Lunch Recipes
Take-away lunches should be forgotten because there are so many healthy lunch solutions that can easily be taken to the office, school and anywhere else you may need to go. Below are some tasty recipes that include delicious fresh ingredients such as fresh vegetables and lean protein that will fuel you for the rest of the day so your body won’t feel deprived.
o BBQ chicken sandwich
Leftovers of cooked chicken can be tossed in barbeque sauce and crispy carrots for a quick and healthy lunch.
Makes 1 serving
Ingredients:
1/2 cup shredded cooked chicken
1/4 cup grated carrots
2 tablespoons barbecue sauce
2 tsp light ranch dressing
1 small whole grain sandwich bun
1 leaf of romaine lettuce
Method:
In a medium bowl, combine chicken, carrots and barbecue sauce. Spread ranch dressing on the bun and top with the chicken mixture and salad.
NUTRITION INFORMATION: Per serving:
323 calories
8 g fat (1 g sat, 2 g mono)
62mg cholesterol
38 g carbohydrate
26 g of protein
4 g of fiber
729mg sodium
456mg potassium
Nutritional bonus: vitamin A (100% daily value), selenium (56% daily value).
o Spicy Thai prawn salad
Makes 4 servings
Ingredients:
2 tablespoons lime juice
4 teaspoons fish sauce
1 tablespoon rapeseed oil
2 teaspoons light brown sugar
1/2 tsp ground red pepper
1 pound cooked and peeled small shrimp
1 cup thinly sliced red, yellow and/or orange bell peppers
1 cup cucumber, seeded and thinly sliced
1/4 cup mixed chopped herbs
Method:
Whisk together fish sauce, lime juice, oil, brown sugar and ground red pepper in a large bowl. Add the prawns, cucumber, bell pepper and fresh herbs and toss to coat.
NUTRITION INFORMATION: Per serving:
170 calories
5 g fat (1 g sat, 2 g mono)
221mg cholesterol
6 g of carbohydrate
25 g of protein
1 g of fiber
652mg sodium
315mg potassium
Nutritional bonus: Vitamin C (60% Daily Value), Vitamin A (25% Daily Value), Iron (21% Daily Value).
o Tomato & fennel salad
Heirloom tomatoes are best used in this recipe. They are at their peak in the summer months and worth buying at your local grocery store or farmer’s market. But any type of tomato will work well in this recipe.
Makes 4 servings
Ingredients:
1 tablespoon extra virgin olive oil
1 tablespoon champagne vinegar or white wine vinegar
1/2 teaspoon salt
Freshly ground pepper
1 pound diced tomatoes
2 cups thinly sliced fennel
1/4 cup chopped fresh parsley
1/3 cup toasted pine nuts
Method:
In a large bowl, whisk together the oil, vinegar, salt and pepper. Add tomatoes, fennel, parsley and pine nuts and stir.
NUTRITION INFORMATION: Per serving:
141 calories
12g fat (1g sat, 5g mono)
0mg cholesterol
9 g of carbohydrate
3g of protein
3 g of fiber
321mg sodium
513mg potassium
Nutritional bonus: Vitamin C (40% daily value), Vitamin A (25% daily value), Potassium (15% daily value).
o Lebanese potato salad
Makes 8 servings
Ingredients:
2 pounds of potatoes
1/4 lemon juice
3 tablespoons extra virgin olive oil
1/2 teaspoon salt
Freshly ground pepper to taste
4 spring onions, thinly sliced
1/4 cup chopped fresh mint
Method:
Place the potatoes in a large pot and boil in lightly salted water until tender, 25 to 30 minutes. Drain and rinse with cold water. Let them cool for 20 minutes and cut the potatoes into 1/2 inch pieces.
In a large bowl, whisk the oil, lemon juice, salt and pepper. Add the potatoes and stir.
Add spring onions and mint just before serving and toss gently.
NUTRITION INFORMATION: Per serving:
143 calories
5 g fat (1 g sat, 4 g mono)
0mg cholesterol
22 g of carbohydrates
3g of protein
2 g of fiber
153mg sodium
516mg potassium
Nutritional bonus: Vitamin C (20% daily value), Potassium (15% daily value).
o Artichoke & ripe olive tuna salad
Makes 5 servings
Ingredients:
1 12-ounce can tuna, drained and flaked
1 cup chopped canned artichoke hearts
1/2 cup chopped olives
1/3 cup low-fat mayonnaise
2 teaspoons lemon juice
1 1/2 teaspoons chopped fresh oregano
Method:
Mix tuna, artichokes, olives, mayonnaise, lemon juice and oregano together.
NUTRITION INFORMATION: Per serving:
210 calories
8 g fat (1 g sat, 1 g mono)
25mg cholesterol
12 g carbohydrate
20 g of protein
3 g of fiber
791mg sodium
166mg potassium
Nutritional bonus: Selenium (78% daily value), vitamin C (19% daily value).
o Hot & Sour Slaw
This slaw is a perfect accompaniment to grilled pork tenderloin and a glass of Riesling.
Makes 4 servings
Ingredients:
3 tablespoons of rice vinegar
1 tablespoon reduced sodium soy sauce
1 tablespoon toasted sesame oil
1 tsp grated fresh ginger
1/4 tsp ground white pepper
1/4 tsp ground red pepper
3 cups shredded Swiss chard
1 cup thinly sliced red bell pepper
1/3 cup sliced spring onions
1 8-ounce can bamboo shoots, drained and thinly sliced
Method:
In a large bowl, whisk together rice vinegar, reduced sodium soy sauce, oil, ginger, white pepper and crushed red pepper. Add kale, peppers, spring onions and bamboo shoots. Toss to coat all the ingredients.
NUTRITION INFORMATION: Per serving:
62 calories
4 g fat (1 g sat, 1 g mono)
0mg cholesterol
6 g of carbohydrate
2 g of protein
2 g of fiber
112mg sodium
189mg potassium
Nutritional bonus: Vitamin C (85% daily value), Vitamin A (18% daily value).
o Tijuana Torta
This is a Mexican-style torta, just like a burrito, except the “wrapper” is a hollowed-out roll rather than a tortilla. It is the most delicious lunch when served with grilled corn on the cob or Spanish rice.
Makes 4 servings
Ingredients:
1 15-ounce can black beans, well rinsed
3 tablespoons prepared salsa
1 tablespoon chopped pickled jalapeño
1/2 teaspoon ground cumin
1 ripe avocado, pitted
2 tablespoons chopped onion
1 tablespoon lime juice
1 16- to 20-inch-long baguette
1 1/3 cups shredded kale
Method:
Mash beans, salsa, jalapeño and cumin in a small bowl. Mash the avocado, onion and lime juice in a separate bowl.
Cut the baguette into 4 equal lengths. Cut each one in half and pull most of the soft bread out from the center. Divide the mixture and cabbage evenly between the sandwiches.
NUTRITION INFORMATION: Per serving:
354 calories
9 g fat (1 g sat, 5 g mono)
0mg cholesterol
60 g carbohydrate
17g of protein
17 g of fiber
682mg sodium
639mg potassium
Nutritional bonus: Folate & Vitamin C (29% daily value), Potassium (18% daily value), Iron (15% daily value).
Healthy lunch recipes really are that simple. Why go to your local cafe or restaurant for a lunch that might not be so good for your waistline, not to mention your health, when these delicious lunches can be prepared in no time at all. Another added bonus of preparing these healthy lunch snacks is that you know exactly what ingredients have been used to prepare them. What could be better than that?
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