How to cook 7 dishes in half an hour and eat right for a whole week

Of course, everyone would like to eat healthy throughout the day. But if you forgot to put chopped fresh vegetables in a container and take with you, and the vending machine with crackers, chips and chocolate bars is dangerously close, then I would not be surprised if you snack on a bag of salted nuts. If you are familiar with this situation and you find yourself in it more often than you would like (however, I would not refuse to look at that superman who never got into such situations!), Then read on. I will tell you how I lead my ongoing weekly struggle for a healthy diet. All you need is half an hour on Sunday to prepare these meals and eat healthy food for a whole week.

1. Brown rice

It's so easy that you can cook it while you sleep. Use a steamer or multicooker: this will save you time. Wait for the rice to cool, transfer it to a container and refrigerate. You can use rice all week in various combinations: make a salad with vegetables and olive oil for lunch; mix with baked or defrosted vegetables, heat up - and an excellent side dish for chicken or fish is ready!

2. Iced green tea

What could be better than a cold refreshing drink! I often make a large jug of iced green tea with lemon and mint and put it in the refrigerator. Hungry, I open the refrigerator, see this jug and understand: this is what I really need now! After all, we often mistake thirst for hunger. Bonus: The catechins in tea protect the skin from sun damage and make the waist thinner.

3. Hard-boiled eggs

When snack time approaches and you feel sick of a sore apple or yogurt, try an egg with chopped carrots. Hard-boiled eggs are as easy as shelling pears, they are convenient to take with you. I leave a few in the fridge at work to freeze the worm at noon. This is not only convenient, but also useful: eggs contain protein and are low in calories.

4. Overnight bunting

Take a couple of tablespoons of rolled oats in the evening, cover with skim milk and refrigerate overnight. In the morning, slice half a banana, add a teaspoon of flaxseeds and a pinch of cinnamon - a delicious and nutritious breakfast is ready! By adding different fruits and berries (frozen are great, it's worth putting them in the microwave for a couple of minutes), you get several variations of this breakfast with different tastes.

5. Raw vegetables

Chop carrots, celery, broccoli, cauliflower, bell peppers and place in a large bowl. When going to work, place some vegetables in a container, topping them with hummus or guacamole in a separate container. Snacking on vegetables and gravy before leaving work will help calm your appetite and avoid lashing out on food as soon as you get home.

6. Baked vegetables

I know, I know, you've already thought about it! It's simple: take broccoli, cauliflower, zucchini, bell peppers and other vegetables, sprinkle with olive oil and herbs and bake in the oven at 180 degrees until tender. You can add them to an omelet for breakfast, take them to work in a container for a snack, add nuts, or use as a side dish for dinner. Remember, when you eat vegetables, you are eating right!

7. Salad without salad

If you are tired of the good old lettuce, you can do without this ingredient. Chop up carrots, celery, and bell peppers for a great base for a variety of salad options. Add feta, shrimp, corn, baked or boiled chicken. An excellent sauce will be made from natural yoghurt and lemon juice or yoghurt and grainy mustard. Just keep this foundation close at hand and your lunch is 75% ready!