☀️ Power Through Your Afternoon
Your midday meal is crucial—it needs to energize without causing that dreaded afternoon slump. This satisfying lunch recipe is specifically designed to keep you alert, focused, and productive throughout your busy day. Perfect for meal prep, office lunches, or working from home, this recipe balances energy-sustaining nutrients with delicious flavors. Say goodbye to vending machine snacks and hello to sustained energy and mental clarity!
💼 The Ultimate Work Lunch
LOW CALORIE MEALS FOR WEIGHT LOSS – Meals and Snacks I’ve had this week #1 – Healthy Recipes + Ideas
Hello! In today’s video, I will be sharing 3 days worth of meal ideas and recipes that follow approx 1700 calories. With the addition of exercise and burning at least 200 calories through physical activity, this will bring you down to 1500 calories which for most people is considered low calorie or calorie deficit and can be helpful in losing weight. Although I prefer not to count calories, I am focused on losing some weight and primarily toning and sculpting the body, so I try to be cautious of what I eat and eat as healthy as possible. This is because you can be eating bad foods and be in a “calorie deficit” but that is not the right way to go. I hope to learn to cook through this process and be able to form more balanced and diverse diet so SUBSCRIBE to my channel to join me on this journey and lets get more fit! You will be seeing my breakfast, lunch, dinner and snacks. I will link as much as I can that was mentioned below.
Glass Water Bottle with Time Marker Reminder
https://amzn.to/3ypScMV
____Breakfast____
Organic Rolled Oats
https://amzn.to/3inwDHb
Topped with
**GTS Yogurt Coconut (This one is great because it is Non dairy and has billions of probiotics! It’s my favorite one)
https://amzn.to/3AqdKtJ
**Peanut butter
**few almonds and walnuts
**hemp seeds and chia seeds
**blueberries
____Lunch____
Red’s Organic Chicken, Cilantro, & Lime Burrito (found a box of these at Costco, also available at some Target stores
____Snack____
KIND FROZEN™ Treat Bars Dark Chocolate Almond Sea Salt
https://www.kindsnacks.com/frozen-treat-bars/dark-chocolate-almond-sea-salt-DCASS.html
____Dinner____
Greek Salad Dressing Recipe
Greek Salad Recipe
Potatoes, Shiitake Mushrooms, and hard boiled egg.
____Dessert____
HU Hazelnut Butter Dark Chocolate Bar
Hazelnut Butter
INTENSE 🔥 Full Body Fat Burn – NO SQUAT & NO LUNGE (KNEE FRIENDLY)
____Breakfast____
Smoothie –
Ninja Blender
https://amzn.to/3jTc59b
**Oat Milk
**Half avocado – Yucatan Avocado Halves ($7.99 at Grocery Outlets)
https://www.instacart.com/landing?gclid=CjwKCAjw9aiIBhA1EiwAJ_GTSh4VjtibaVJYJJ7lFPkHwGZtfcJnNaptb9eXXQ8Box7-hIbgwfiqOxoCUMYQAvD_BwE&product_id=2133867®ion_id=1559781102&retailer_id=105&utm_campaign=ad_demand_shopping_rp_july-4&utm_content=accountid-8145171519_campaignid-13618159377_adgroupid-124429339815_device-c&utm_medium=sem_shopping&utm_source=instacart_google
**Pineapple
**cherries
**banana
**hemp and chia seeds
**ceylon cinnamon
**cacoa nibs (bought these from Amazon)
https://amzn.to/3rWvl9e
Glass straws
https://amzn.to/3xn5NmV
____Lunch____
Burger! using..
**TRIBALI FOODS Beef Patty Umami Style
https://amzn.to/3inEnZS
**Hamburger buns
**Butter Lettuce
**Slice of cheese
**Tomato
**Pickles
**Red onion
**Trader Joe’s Magnifisauce
https://amzn.to/3rUvUAA
____Dinner____
**Chicken breast with teriyaki sauce
**Rice
**Broccoli
**Green onions
**Sesame seeds
**Lime
30 Minute Full Body SHAPE & TONE Workout + Cardio FINISHER 🏃♀️
365 Vegan Smoothies: Boost Your Health With a Rainbow of Fruits and Veggies
https://amzn.to/3jsgtM4
____Breakfast____
Pineapple-Berry
**1/2 avocado
**frozen blueberries
**banana
**pineapples
**oat milk
**lime
**spinach
____Lunch____
Homemade sushi
**seaweed
**wild pollock
**cucumber
**avocado
**rice
**Trader Joe’s Nori Komi Furikake Japanese Multi-Purpose Seasoning
https://amzn.to/3lDiYy5
____Dinner____
Chicken Schnitzel Recipe | How to Make Chicken Schnitzel
30 minute Hands Free Yoga for Sore Wrists | Sarah Beth Yoga
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Healthy Food Ideas/What I Eat Playlist
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Disclaimer – I am a registered nurse and I am studying to get my certification to become a personalized nutrition provider. That being said, I am ONLY sharing with you food inspiration/ideas that I have and I am not recommending you follow exactly what I am eating as everyone’s nutrition should be individualized and unique to their body. Stay safe and consult with your medical provider before starting certain diets/meal plans…
In this practical tutorial, Elina Y shows you how to create a lunch that delivers:
- ⚡ Sustained Energy: No afternoon crashes or brain fog—stay sharp all day
- 🎯 Mental Clarity: Nutrients that support focus and cognitive performance
- 💪 Filling & Satisfying: Keeps hunger at bay until dinner time
- 📦 Meal Prep Friendly: Travels well and tastes great hours later
- 🚫 No Afternoon Slump: Balanced macros prevent the post-lunch energy dip
⚡ Midday Fuel Breakdown
| Nutrient | Per Lunch Serving | Afternoon Benefits |
|---|---|---|
| Calories | 400-550 kcal | Optimal midday fuel |
| Protein | 30-45 g | Sustained satiety |
| Complex Carbs | 35-50 g | Steady energy release |
| Fiber | 8-12 g | Blood sugar stability |
| Healthy Fats | 15-25 g | Brain function support |
| B Vitamins | Excellent source | Energy metabolism |
| Iron | Good source | Prevents fatigue |
*Nutrition optimized for midday energy. This lunch provides the perfect balance to fuel afternoon productivity without causing drowsiness or energy crashes.
🎯 Lunch Success Strategies
- 🥗 Balance is Everything: Your lunch should include protein (palm-sized portion), complex carbs (fist-sized), healthy fats (thumb-sized), and lots of vegetables (2 fists). This combination provides steady energy release and prevents blood sugar spikes that lead to afternoon crashes.
- 🚫 Avoid Heavy Carbs: Large portions of pasta, white rice, or bread can spike blood sugar and then crash it, causing drowsiness. Choose complex carbs in moderate amounts—quinoa, brown rice, or sweet potato paired with plenty of protein and vegetables.
- 💧 Hydration Matters: Dehydration causes fatigue and difficulty concentrating. Drink at least 16 oz of water with lunch and keep water accessible throughout the afternoon. Set phone reminders if you tend to forget.
- ⏰ Timing Your Lunch: Eat lunch between 12-1 PM to maintain consistent energy levels. Waiting too long causes blood sugar drops and poor food choices. Eating too early may leave you hungry before dinner.
- 🥤 Skip the Soda: Sugary drinks cause rapid blood sugar spikes followed by crashes. Even diet sodas can trigger hunger and cravings. Choose water, unsweetened tea, or sparkling water with lemon instead.
- 🧠 Brain-Boosting Additions: Include foods rich in omega-3s (salmon, walnuts), antioxidants (berries, dark leafy greens), and B vitamins (eggs, lean meat) to support cognitive function during afternoon work tasks.
📦 Meal Prep Mastery
- 🍱 Bento Box Method: Use divided containers to keep components separate until eating. This prevents soggy vegetables and maintains optimal texture. Pack dressings and sauces separately in small containers.
- 🥗 Salad Assembly Strategy: For meal prep salads, layer ingredients strategically: dressing on bottom, hearty vegetables next, grains/proteins in the middle, and delicate greens on top. Shake before eating.
- ❄️ Freeze for Freshness: Some lunches freeze beautifully—soups, grain bowls, and casseroles. Make big batches on Sunday and pull out one portion each morning. They thaw during the morning and are ready by lunch.
- 🌡️ Temperature Matters: Invest in a good insulated lunch bag with ice packs, or store lunch in an office refrigerator. Food safety is crucial—keep cold foods cold (below 40°F) until eating.
- 🔥 Reheating Right: If reheating at work, add a splash of water or broth before microwaving to prevent drying out. Cover with a damp paper towel to maintain moisture. Let stand 1 minute before eating.
- 📝 Rotation System: Prep 2-3 different lunch recipes weekly to prevent boredom. Monday/Wednesday one recipe, Tuesday/Thursday another, Friday something different or leftovers from dinner.
- 🥄 Pack Smart Extras: Keep office supplies stocked: salt, pepper, hot sauce, napkins, and utensils. Having these essentials means your lunch is always ready to enjoy.
❓ Lunch Diet Questions
😴 Why am I tired after lunch?
Post-lunch fatigue typically results from eating too many refined carbohydrates, eating too much overall, or not drinking enough water. Large, carb-heavy meals trigger insulin spikes that can cause drowsiness. Focus on balanced portions with adequate protein and vegetables. Also ensure you’re sleeping well at night—lunch doesn’t cause tiredness; it just reveals existing fatigue.
🥪 Is it okay to eat the same lunch every day?
While convenient, eating identical lunches daily may limit nutritional variety and lead to boredom that triggers unhealthy choices. Rotate between 3-5 different lunch options weekly to ensure diverse nutrient intake and maintain interest. However, if you genuinely enjoy the same lunch and it meets nutritional needs, consistency can simplify meal planning.
⏰ What if I can’t take a full lunch break?
Even 15-20 minutes away from your desk makes a difference for mental health and productivity. Quick lunch options like pre-made mason jar salads, protein boxes, or bento boxes require minimal prep time. Eating at your desk while working isn’t ideal, but if necessary, choose meals that don’t require utensils and can be eaten slowly in small bites.
💰 How can I save money on work lunches?
Meal prepping lunches saves $50-100+ monthly compared to buying lunch daily. Cook once, eat 4-5 times. Use leftovers creatively—tonight’s roasted chicken becomes tomorrow’s salad topping or grain bowl protein. Buy ingredients in bulk and prep on weekends. The time investment pays off financially and health-wise.
📺 Recipe by: Elina Y
🎬 Posted: 2021-08-08 00:56:56 | 🆔 Video ID: rFts2ZciCj0
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