What's good for a weight loss dinner at school

For weight loss dinner at school, you can choose low calorie and high nutrient foods such as chicken breast, broccoli, oatmeal, boiled eggs, apples, etc., and avoid high-fat and high sugar foods.

1. Chicken breast

Chicken breast is rich in high-quality protein and has low fat content, making it suitable as a staple food during weight loss. When cooking, it is recommended to boil or steam water to avoid deep frying. Seasoning with a small amount of black pepper or lemon juice can enhance the taste while controlling sodium intake. Pay attention to skinless consumption to reduce saturated fat intake.

2. broccoli

broccoli is rich in dietary fiber and vitamin C, with only 34 calories per 100 grams. Blanching and then cold mixing or stir frying can preserve more nutrients. It is recommended to pair with minced garlic or a small amount of olive oil. Its high fiber properties help to prolong satiety and reduce nighttime snack intake.

III. Oatmeal

Oatmeal is a low glycemic index staple food that contains β - glucan, which can delay gastric emptying. Choose to brew plain instant oats with hot water, and add a small amount of blueberries to enhance the flavor. Avoid adding flavored oat products with excessive sugar content, and it is advisable to consume 30-40 grams per serving.

4. Boiled Eggs

Boiled eggs provide complete protein and lecithin, with each egg containing approximately 70 calories. It is recommended to consume 1-2 servings per day, paired with vegetables for a more balanced diet. The choline content in egg yolks helps with fat metabolism, but individuals with high cholesterol levels should reduce their intake of egg yolks appropriately.

5. Apples

Apples are rich in pectin and polyphenols, and medium-sized apples contain about 95 calories. As a postprandial fruit, it can satisfy the demand for sweets, and the chewing process can also generate satiety signals. Prioritize choosing crispy apple varieties and consuming them with the skin can increase dietary fiber intake.

When preparing a weight loss dinner during school, it is recommended to plan a weekly food list in advance and use dormitory appliances such as electric cookers for simple cooking. Pay attention to controlling the amount of cooking oil and seasonings, and maintain a light diet. It can be paired with a moderate amount of sugar free yogurt or nuts as an extra meal, but it needs to be included in the daily total calories. Ensure to drink 1500-2000 milliliters of water per day and avoid sugary drinks. If discomfort symptoms such as dizziness and fatigue occur, adjust your diet plan in a timely manner and consult a nutritionist if necessary.