6 delicious dishes according to the eat clean diet for busy people

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In this article,Let’s newselectionz.com learn more details below:6 delicious dishes according to the eat clean diet for busy people

So busy work that you don’t have time to cook often? Try to make the dishes with the eat clean diet that not only maintains your body shape but also ensures nutrition and saves you time in the kitchen! For office workers who sit a lot and have little opportunity to move, health issues will be easy to visit. However, if you apply the eat clean diet, you can not only lose weight effectively, but also increase your resistance, prolong the life…The eat clean diet is increasingly popular, especially for those who are busy with little cooking time. Even those who are not skillful in the kitchen, it is not difficult to prepare according to the eat clean diet.

6 delicious dishes according to the eat clean diet for busy people

1. Greek Salad with Japanese Soybeans

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Japanese soybeans have a high content of minerals, vitamins, protein, fat, and fiber, which are good for the intestines and also make the skin smoother.

1/4 cup red wine vinegar
3 tablespoons virgin olive oil
1/4 teaspoon salt
1/4 teaspoon ground pepper
2 slices of salad to taste
3 cups of peeled frozen Japanese soybeans
175g cherry tomatoes
1/2 sliced ​​cucumber
1/2 cup feta cheese
1/4 cup fresh basil
1/4 cup purple onion
1/4 cup sliced ​​Kalamata olives
• Put oil, salt, and pepper in a large bowl and beat well.

• Add some salad, Japanese soybeans, tomato, cucumber, feta cheese, basil, olives and shallots to a bowl. Feta is a cheese dish made from goat milk or sheep’s milk, usually white in color, with a mild fatty taste and characteristic salty taste.

• Mix well so that the seasoning mixture is evenly absorbed into the salad.

Nutritional ingredients
Each salad serving as above contains only 344 calories and about 23g fat, 9g fiber; 20g of carbohydrate; 17g protein; 499 mcg folate; 17 mg of cholesterol; 6g of sugar; 0g added sugar; 9,133 IU vitamin A; 18 mg of vitamin C; 216 mg of calcium; 4 mg of iron; 489 mg of sodium; 908 mg of potassium.

In addition, the amount of vitamins from salad supplements for the body is very large, about 184% of vitamin A, 30% of vitamin C compared to the amount of nutrients you need for your body each day.

2. Mediterranean-style spinach salad

6 delicious dishes according to the eat clean diet for busy people
All you need to do is prepare all the documents and combine them well to have a healthy, delicious dish for your clean diet. Page a few slices of orange make the dish become more beautiful and attractive.

1 tablespoon sesame butter (tahini)
1.5 tbsp lemon juice
1.5 tbsp of water
4 small kalamata olives
2 tablespoons feta cheese
2 tablespoons small cilantro leaves
2 cups spinach
1 box canned tuna
Vari mode
• Put sesame butter, core water, and filtered water into glasses.

• Continue to add canned tuna, olives, cheese, and parsley to the stove; Composit.

• Then pour the sauce over the duck feet, decorate the side cut orange.

Ingredients nutrition
Spinach salad is a nutritious food rich in vitamin A. With 361 energy but only 8g fat, 11g fiber; 63g of carbohydrates; 16g protein; 54 mcg folate; 240 mg of cholesterol; 3g of sugar; 6 mg of vitamin C; 63 mg of calcium; Iron 17 mg; 891 mg of sodium; With 290 mg of potassium, this salad can absolutely help you position and aid weight loss.

3. Crab & avocado crab sauce

6 delicious dishes according to the eat clean diet for busy people

This eat clean diet dish is not only delicious but also very attractive when you eat crab sauce directly in half a soft ripe avocado.

1/4 cup fat-free yogurt
2 tablespoons low-fat mayonnaise
2 tbsp sweet peppers
1 minced garlic clove
1/8 teaspoon chili
1/8 teaspoon salt
2⅔ cup cooked crab meat
2 ripe avocados, cut in half, remove the seeds
• Put yogurt, mayonnaise, sweet chili, garlic, cayenne and some salt in a blender to blend well.

• Then mix well ground mixture into cooked crab meat, continue stuffing crab in the intestines with half of the seeded avocado.

• You can add some lemon juice to suit your taste.

Nutritional ingredients
Each serving as above includes 171 calories; 11 grams of fat (2 g sat); 5g of fiber; 7g of carbohydrate; 12g protein; 80 mcg folate; 34 mg of cholesterol; 1g of sugar; 70 mcg of vitamin A; 10 mg of vitamin C; 51 mg of calcium; 1 mg of iron; 224 mg of sodium; 554 mg of potassium. The amount of folate supplemented by the body makes up about 20% of the daily necessary amount of nutrients.

4. Greek potato salad

6 delicious dishes according to the eat clean diet for busy people
6 delicious dishes according to the eat clean diet for busy people

The red charm of this dish will make you just want to eat it right away. You can substitute with sweet potatoes if you prefer them over potatoes.

1 kg of potatoes or sweet potatoes, washed, diced
3/4 teaspoon salt
1/4 cup extra virgin olive oil
3 tbsp white vinegar
1/4 cup chopped purple onion
1 tablespoon of Dijon mustard
1/2 teaspoon ground pepper
175g cherry tomatoes
1/3 cup feta cheese
1/4 chopped kalamata olives
2 tablespoons fresh, chopped or 2 teaspoons dried oregano
• Boil water in a large saucepan, add the potatoes to the boil and wait until the potatoes are tender (about 12 – 15 minutes).

• Spread a layer of potatoes on a tray, season with 1/4 teaspoon salt and allow 15 minutes to cool.

• While waiting for the potatoes to cool, mix the mixture of oil, vinegar, purple onion, mustard, ground pepper and the remaining salt in a large bowl.

• Add potatoes, tomatoes, cheese, olives, and oregano to bowl, stir, then pour mixture in bowl over cooled potatoes. Can put salad in the refrigerator to enjoy.

Nutritional ingredients
Just about 3/4 cup of potato salad, you have 170 calories loaded; 8g of fat; 2g of fiber; 22g of carbohydrate; 3g protein; 21 mcg folate; 4 mg of cholesterol; 1g of sugar; 64 mcg of vitamin A; 9 mg of vitamin C; 48 mg of calcium; 1 mg of iron; 308 mg of sodium and 530 mg of potassium.

Do not hesitate to add potato salad to your daily clean eating diet for a productive day.

5. Butter pickled yogurt

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It looks similar to a smoothie, however this can be used as a substitute for mayonnaise. You are free to eat it when making beautiful salads without worrying about gaining weight.

1 ripe avocado, peeled and pureed
1/2 cup of non-fat yogurt
1/3 cup fresh coriander leaves
2 tbsp onions, chopped
1 teaspoon lemon juice
1/4 teaspoon salt
1/4 teaspoon ground pepper
• Put fresh yogurt, butter, cilantro, onion, lime juice, salt and ground pepper in a blender.

• Blend well and mix well.

• Store and refrigerate, use immediately. Only for a maximum of 2 days.

Nutritional ingredients
A yogurt pickled butter dish can be eaten with vegetables like a salad or as an alternative to mayonnaise. It’s very simple to cook with a single serving of yogurt butter containing only 51 calories; 4g of fat; 2g of fiber; g carbohydrate; 1g protein; 23 mcg folate; 0 mg of cholesterol; 1g of sugar; 25 mcg of vitamin A; 4 mg of vitamin C; 35 mg of calcium; 87 mg sodium and 171 mg potassium.

6. Bento lunch box

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This meal still looks incredibly beautiful and stimulating, although it doesn’t require elaborate decoration or decoration. These are healthy foods that you should include in your daily eat clean diet.

1/2 cup peas
1/4 cup blueberries
1/2 apple, sliced
30g Cheddar cheese, sliced
2 tbsp hummus sauce
8 slices of whole grain biscuits
• Place peas, blueberries, apples, cheese, and hummus in a bento-style lunch box or in boxes of separate, covered trays.

• Hummus is a popular dipping sauce in Middle Eastern countries. The way to eat is like mayonnaise with boiled vegetables. The texture of the sauce is a soft thick, light yellow color that is often used to match carrots and vegetables. You can refer to the popular cooking methods online.

Nutritional ingredients
Each serving as above will include about 380 calories; 17g of fat; 9g of fiber; 47g of carbohydrates; 14g protein; 70 mcg folate; 29 mg of cholesterol; 16g of sugar; 293 mcg of vitamin A; 42 mg of vitamin C; 246 mg of calcium; 3 mg of iron; 504 mg of sodium; 430 mg of potassium.

When following the eat clean diet, the most important thing is to eat healthy and suitable for you. The eat clean diet minimizes the use of spices during processing, so you can still enjoy your food indifferently without facing the risk of weight gain.


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