The menu for those who work in the office with little time to exercise and exercise hard are foods that have enough fiber and nutrients to be consumed by the body while working does not make you gain weight such as Tomato, Quinoa, Sweet Potato, Olive Oil, Chicken Breast, Mushroom, Broccoli, Green Vegetables …
- Tired of the greasy rice meals and tons of calories at the agency canteen?
- You do not have much time to cook rice?
So you can completely prepare the straightforward food boxes according to the weight loss menu that BellyFatZone introduces below and lose weight right at the office!
Some foods are beneficial for fitness.
Tomatoes: Tomatoes contain very few calories, rich in fiber, and very high levels of vitamins A, B6, C, B1, and B2. Tomatoes are effective for weight loss and belly fat loss. Besides, tomatoes also help you have a pink glow.
Quinoa: This is the only plant that contains essential amino acids, especially lysine (the human body cannot synthesize), capable of balancing protein, sugar … without gluten (a protein that causes filling. stomach, indigestion).
Sweet potatoes: Sweet potatoes contain very few calories, high in fiber, potassium, vitamins C and B6. At the same time, sweet potatoes will feel full faster and longer. For that reason, sweet potatoes are one of the most effective weight loss foods.
Olive oil: Olive oil contains the compound oleuropein. This compound helps the body produce more insulin, helps regulate metabolism and allows the cells to use sugar for energy, so the body is less likely to gain weight.
Chicken breast: In chicken breast, meat (without skin) contains many protein but low fat. Besides, eating chicken breast also helps the body feel full faster and longer, effectively losing weight.
Mushrooms: Mushrooms contain very few calories but are abundant in vitamins. You should include mushrooms in your daily meals to lose weight faster.
Broccoli: Broccoli is listed on the list of weight loss foods because they are very effective in burning fat.
Green vegetables: Green vegetables are non-starchy, low in calories, but high in water and fiber. Thanks to a lot of water and fiber, consuming more green vegetables will cause you to lose weight.
Read more: Meal Plan for Weight Loss and Muscle Gain For Everybody.
The meal plan for a sedentary office worker is:
1. Quinoa rice + Flounder + Stir-fried mushroom with cabbage
Energy per serving: 470 kcal
Ingredients needed to make the bento Quinoa rice + halibut + stir-fried mushrooms with mustard greens
With the number of ingredients listed in the list below, you will be able to make 1 serving of quinoa bento + halibut + stir-fried mushrooms for 1 person. However, depending on the purpose of use, you can change the number of ingredients accordingly.
- 35g rice
- 35g quinoa
- 350g halibut
- 100g of shiitake mushrooms
- 100g of cabbage
- 5g olive oil
- Salt
- Pepper
How to make bento Quinoa rice + halibut + stir-fried mushroom with cabbage
Step 1: Mix quinoa and rice together, soak for about 10 minutes, then put in a pot of cooked rice.
Step 2: Preliminarily process the flounder and drain it. Then marinate with cooked wine, salt, and pepper for 10 minutes. Steam fish in the pot until cooked.
Step 3: Wash the cabbage and mushrooms, then slice the vegetables with a length of about 7cm, sliced mushrooms 0.5cm. Put the oil in the pot and pour the mushrooms into the island. Add 2 tablespoons of water, bring to a boil, then add the vegetables and sauté it until just cooked.
2. Purple sweet potato + halibut + fried cabbage with carrot
Energy per serving: 460kcal
Essential ingredients to make purple sweet potato bento + halibut + sauteed cabbage with carrot
With the number of ingredients listed in the list below, you will make 1 serving of purple sweet potato bento + halibut + fried cabbage with a carrot for 1 person. However, depending on the purpose of use, you can change the number of ingredients accordingly.
- 240g purple sweet potato
- 200g flounder
- 100g cabbage
- 100g carrots
- 5g of oil
- Salt
- Pepper
How to make purple sweet potato bento + halibut + sauteed cabbage with carrot
Step 1: Sweet potatoes are washed, peeled, cut into 4 cm x 4 cm pieces, and steamed for 20 minutes until cooked.
Step 2: Preliminarily process the flounder and drain it. Then marinate with cooked wine, salt, and pepper for 10 minutes. Steam fish in a pot until cooked.
Step 3: Peel and slice carrots into thin slices and tear the cabbage into small pieces. In a saucepan of oil, add carrots and cabbage and sauté cabbage until cooked.
3. Pasta spaghetti + veal + fried mushroom
Energy per serving: 490kcal
Ingredients needed to make your pasta bento + veal + sauteed mushroom
With the number of ingredients listed in the list below, you will make 1 serving of pasta bento + veal + fried mushrooms for 1 person. However, depending on the purpose of use, you can change the number of ingredients accordingly.
- 160g tomatoes
- 70g pasta
- 10g of oil
- 80g veal
- 100g of fatty mushrooms
- 80g lettuce
- 5g olive oil
How to make pasta bento + veal + sauteed mushroom
Step 1: Boil pasta, take out ice soak for about 1 minute, then drain.
Step 2: Peel tomatoes, dice the seeds. Put some oil in a saucepan and pour the tomatoes; cook until the tomatoes are crushed, and the ketchup thickens. Add pasta to fry, season with spices to taste.
Step 3: Wash off the fungus. Put the oil in the pot, fry the veal until it is ripe, and taste as you like. Add mushrooms to fry, season with spices to taste.
4. Rice ball of quinoa + veal + stir-fried vegetables
Energy per serving: 470kcal
Essential ingredients for making quinoa rice bento + stir-fried beef + vegetables
With the number of ingredients listed in the list below, you will be able to make 1 piece of quinoa bento + beef + stir-fried vegetables for 1 person. However, depending on the purpose of use, you can change the number of ingredients accordingly.
- 20g quinoa
- 40g of rice
- 80g beef
- 100g of celery
- 100g carrots
- 100g of cucumber
- 5g of oil
- Cooking wine
- Salt
How to make bento rice ball quinoa + beef + stir-fried vegetables
Step 1: Mix quinoa and rice, wash the rice as usual, then cook it in a pot. When the rice is cooked, turn out the bowl to cool and turn into a rice ball.
Step 2: Marinate beef with 2 teaspoons of cooking wine, a pinch of salt, and pepper for 15 minutes. Put oil in a saucepan, add the beef and fry it over high heat for 2 minutes.
Step 3: Peel carrot, celery, cucumber, wash, and dice. Put the oil in the pot, pour the carrots and celery, fry for 2-3 minutes, add a little boiled water, finally add cucumber to fry—season with salt to taste.
5. Quinoa rice + boiled shrimp + stir-fried vegetables
Energy per serving: 490kcal
Ingredients needed to make quinoa rice + boiled shrimp + stir-fried vegetables
With the number of ingredients listed in the list below, you can make 1 serving of quinoa bento + boiled shrimp + stir-fried vegetables for 1 person. However, depending on the purpose of use, you can change the number of ingredients accordingly.
- 30g quinoa
- 30g of rice
- 150g shrimp
- 100g of cucumber
- 80g carrots
- 80g lotus root
- 5g olive oil
- Salt
- Cooking wine
- Pepper
How to make quinoa rice + boiled shrimp + stir-fried vegetables
Step 1: Mix quinoa and rice, wash the rice as usual, then cook it in a pot.
Step 2: After pre-processing shrimp, put in a pot of water and cook with wine, pepper, and a little salt for 10 minutes. You can fry shrimp if you like.
Step 3: Carrot, lotus root and cucumber diced. Put the oil in the pot and let the carrots fry for 2-3 minutes, add a small amount of water, add cucumber and lotus root to the island for 2 minutes until cooked.
6. Purple sweet potato + potato + chicken breast salad
Energy per serving: 470kcal
Essential ingredients to make purple sweet potato bento + potato + chicken breast salad
With the number of ingredients listed in the list below, you will make 1 serving of purple sweet potato bento + potatoes + chicken breast salad for 1 person. However, depending on the purpose of use, you can change the number of ingredients accordingly.
- 150g of potatoes
- 150g sweet potato
- 1 chicken egg
- 100g of chicken breast
- 120g cherry tomatoes
- 60g lettuce
- 5g of oil
- Salt
- Cooking wine
- Pepper
How to make purple sweet potato bento + potato + chicken breast salad
Step 1: Peel purple sweet potatoes, potatoes and cut them into pieces, then put them in a steamer with eggs.
Step 2: Shred chicken breast, marinated with cooking wine, salt, and pepper for 10 minutes. Rinse the cherry tomatoes and lettuce, cut the steamed egg in half.
Step 3: Put the water in the pot and boil the chicken breast. When cooked, put in cold water for 1 minute. Pour the cooked chicken breast into the bowl, mix well with salt and soy sauce.
7. Quinoa rice + chicken breast + broccoli
Energy per serving: 490kcal
Essential ingredients for making quinoa rice bento + chicken breast + broccoli
With the number of ingredients listed in the list below, you will make 1 serving of quinoa bento + chicken breast + broccoli for 1 person. However, depending on the purpose of use, you can change the number of ingredients accordingly.
- 30g of rice
- 30g quinoa
- 100g chicken breast
- 100g broccoli
- 100g of cucumber
- 100g carrots
- 5g of oil
- Salt
- Cooking wine
How to make quinoa rice bento + chicken breast + broccoli
Step 1: Mix quinoa and rice, wash the rice as usual, then cook it in a pot.
Step 2: Cook chicken breast meat with wine and salt for 10 minutes. Then tear into fibers, mix well with soy sauce, and salt to taste.
Step 3: Wash the broccoli, cucumber, and carrots. Cut the broccoli into small flowers, diced carrots, diced cucumbers. Put water in the pot and boil; add broccoli and carrots to boiling.
So through the above article, BellyFatZone has introduced to readers 7 types of bento boxes to support weight loss for office workers, both simple and delicious. BellyFatZone wishes you a successful weight loss!
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Hopefully, the information above has helped you gain some more knowledge about the “meal plan for a sedentary office worker” and bring some small value. Please share this article if you feel it is useful. Thanks!
