We’ve been looking to shed a little extra pounds lately, so we’ve been trying to count calories and adhere to a strict diet.
But with this restrictive approach comes the issue of feeling hungry all the time. If this sounds like something you’ve gone through, then read on, because we may have found a practical solution to it.
We discovered a list of bento box combinations that’ll not only help you lose weight, but also keep you feeling full and satisfied.
How these bento boxes are designed
For ideal weight loss, you want to stick with this recommended ratio of 3:4:2 for breakfast, lunch, and dinner, so your lunch ought to be quite filling.
You’ll also have to reduce your carbohydrate intake and increase your consumption of protein, fruits, and vegetables to achieve longer satiation.
These healthy, fat-reducing meals are quite simple, as they follow this formula: “staple food” + “protein” + “vegetables and fruits” + “fat”.
Staple food (100g)
Consider using whole grains as they contain more fibre, which can help keep you fuller for longer. Try corn, millet, black rice, brown rice, black bean, mung bean, red bean, potato, purple potato, sweet potato, yam, taro, or pumpkin.
Protein (150g)
Pick a low-fat protein such as chicken breast, low-fat ham, beef, fish, shrimp, eggs, soy milk, tofu, bean skin, and skimmed milk. You’ll want to avoid fatty and cured meat as well as lamb and duck.
Vegetables (150g)
Any vegetables of your choice should be fine here, but we recommend lettuce, celery, spinach, tomato, cucumber, loofah, okra, eggplant, broccoli, cabbage, carrot, and mushroom.
Fruit (80g)
Fruits are generally high in sugar, so it is best not to choose sweet fruits like raisins, lychee, watermelon, and papaya.
You can consider apple, grapefruit, banana, blueberry, strawberry, orange, pear, dragon fruit, kiwi, cherry tomato, and guava. They’re best consumed whole instead of juiced.
Fat (10g)
One way to add fat to your meal is to cook with olive oil or flaxseed oil. But if you are eating mostly boiled food, you can still add nuts or avocado to ensure a higher fat intake.
The easy-prep bento box combinations
1. Corn, cherry tomatoes, chicken breast, green vegetables
2. Fried egg burger, cherry tomatoes, mango, cucumber, and black ear fungus
3. Sushi, mango, greens, chicken breast
4. Pumpkin, greens, and shrimp
5. Stir-fried beef with brown rice, mango, and garlic sprouts
6. Stir-fried chicken breast with sweet potatoes, cherry tomatoes, and assorted vegetables
7. Fried cabbage with fungus, boiled shrimp, brown rice, and dragon fruit
8. Assorted fungus, chicken breast, dragon fruit, and sweet potato
9. Fried chicken breast, cherry tomatoes, and konjac noodles
10. Fried shrimp with minced garlic, fried cabbage with black ear fungus, corn, and kiwi
11. Tomato with scrambled eggs, green vegetables, bananas, dragon fruit, and brown rice
12. Fried chicken breast with garlic sprouts, dragon fruit, and whole wheat bun
Featured image credit: RED & RED
