10 foods to eat if you arrive late from work –

Every day you leave work hungry and exhausted, ready to dial pizza, hamburgers, Chinese food… And, once again, leave for tomorrow the goal of making your own food and being healthier. It will continue at this pace, unless you plan your purchases better. It is not the case of filling the fridge, but selecting items that allow for quick preparations. Lasagna frozen is not worth it! With the help of four nutritionists, selected ten practical foods for you to have regularly at home and guarantee, in minutes, dishes with lean protein, complex carbohydrates and good fat. Delivery will only be on days when you really want to eat Pizza!

1. AVOCADO

Have you ever thought straight about guacamole? Nutritionist Daniela Lasman, from the Bodytech Iguatemi gym in São Paulo, suggests three other very quick and delicious options. Cut into cubes and mixed in a salad (buy the leaves already sanitized). Cut into slices on a slice of bread. Put slices of tomato, 1 drizzle of olive oil, a little balsamic vinegar, salt and black pepper to taste. Cut in half and baked with a cracked egg, seasoned with salt and herbs (rosemary, oregano) and black pepper to taste.

why is it a good idea

O avocado It has fat, yes. But it’s the good one, which protects the heart. She still quenches and reduces inflammation in cells, which favors weight loss. Glutathione, an antioxidant concentrated in the pulp, is capable of regulating the levels of cortisol, the stress hormone, which, in excess, causes the body to accumulate fat in the abdomen. Beta-sitosterol, on the other hand, activates GH, the growth hormone, which has peak production at night and participates in the increase and maintenance of muscles who trains. The secret is to eat the fruit in moderate doses (1/4 of an avocado or 1/2 an avocado a day), alone or in a light recipe.

2. CHICKPEA

It seems difficult to prepare – after all, you can watch an episode of your favorite series while the legume cooks – but it will make your life much easier to keep frozen portions in the freezer or bet on canned versions (there are options without preservatives). Chickpeas go well in salads, it can be turned into a quick soup, a hummus-like paste (see the article Passe Bem) or even in this recipe suggested by nutritionist Andrezza Botelho, from São Paulo. .

VEGAN BURGER

Ingredients:

• 2 cups. (tea) boiled chickpeas
• 1/2 onion
• 1 clove of garlic
• Salt, black pepper, turmeric and parsley to taste

Way of doing

Beat the ingredients in the processor until you get a paste (if you need to, add a little water). Shape the hamburger, grill it (you can freeze it) and serve with a green salad (buy the leaves already sanitized). Yield: 3 units. Calories per unit: 150.

why is it a good idea

It is a source of vegetable protein, in addition to offering carbohydrate and fiber – a combination of ingredients capable of preventing insulin spikes, which reduces the risk of new fat stores. O chickpea it is also satisfying and, as it contains the amino acid tryptophan (essential for the production of serotonin), it activates the brain areas responsible for feelings of well-being and relaxation. You will sleep with angels.

3. EGG

There is no more versatile and practical food than the egg! It can be consumed boiled, fried, scrambled, in the form of an omelet… Also try this version of tortilla suggested by nutritionist Cynthia Antonaccio, from Equilibrium Consulting in Health and Nutrition, in São Paulo. Made with vegetables, it makes a complete meal.

VEGETABLE TORTILLA

Ingredients:

• 2 whole eggs
• 1 tomato cut into cubes
• 1/2 zucchini cut into cubes
• 1 potato (can be sweet) boiled, cut into thin slices
• Salt, pepper and fresh herbs to taste

Way of doing

Beat the eggs and add the vegetables (except the potato). Reserve. Brown the potato in a non-stick frying pan greased with a drizzle of olive oil. Pour the beaten egg on top, cover and cook over low heat. Expect to firm and turn to gold on the other side. Yields: 1 serving. Calories: 210.

why is it a good idea

The egg is rich in high quality protein and, therefore, quenches easily. Combined with exercise, it contributes to muscle gain. The yolk still offers choline, an important vitamin for the proper functioning of the brain. A study at Harvard University (USA) proved that the food does not significantly raise blood cholesterol, but there is no consensus on the dose – some nutritionists release more than one unit per day, others suggest up to four per week. Evaluate what’s best for you!

See also: Escondidinho chicken and pumpkin for a light dinner

4. CAULIFLOWER

The mild flavor does not interfere with preparations, so cauliflower can be used in different recipes to add volume and fiber. If well packaged, the vegetable will keep fresh in the fridge for a week. Quickly plunging the bouquets into boiling water (or steaming) and freezing also helps preserve nutrients. When ready to eat, put the vegetable in boiling water again and turn it into a salad, soup, stew, au gratin with white sauce (light!) or in this recipe with 7-grain rice.

CAULIFLOWER RICE

Ingredients:

• 1 col. (soup) of extra virgin olive oil
• 1 clove of crushed garlic
• 1/2 grated raw cauliflower
• Salt, black pepper, parsley and chives to taste
• 1/2 cup. (tea) rice 7 grains cooked

Way of doing
In a small pan, heat the oil and sauté the garlic and then the cauliflower. Add spices and cooked rice. Sauté quickly and serve immediately. Yields: 4 servings. Calories per serving: 140.

why is it a good idea

It is part of the brassica or cruciferous family, the same as broccoli, kale and cabbage. They are vegetables that are a source of sulforaphane – an antioxidant that helps the liver to get rid of foreign substances such as lead and mercury. Cauliflower still has fibers, potassium and vitamins C and B6 (essential for generating energy for the body).

5. SWEET POTATOES

– (HausOnThePrairie/Thinkstock/Getty Images)

Who works out loves. Complex carbohydrate source (accompanied by fibers), the sweet potato releases energy little by little, so you don’t run out of fuel in the middle of your workout. Place slices of the cooked root in the toaster to serve as a base for healthy canapés – it goes well with hummus and other spreads (see recipes in the Passe Bem article). For dinner, make a baked potato. Bake the whole potato, with the skin. Open lengthwise and fill with cottage cheese or light cream cheese, mushrooms and vegetables. It becomes a complete meal!

why is it a good idea

In addition to the complex carbohydrate, the purple and orange versions of sweet potato offer, respectively, anthocyanins and beta-carotene – pigments with high antioxidant. When cooking any of them, save the water. A Japanese study showed that the liquid concentrates the peptides – biomolecules from the potato (yes, it has protein!) – which prevent spikes in blood sugar, which reduces the risk of you storing fat. Add to soup and juice.

6. TAPIOCA

Once you’ve mastered how to prepare it without breaking or falling apart (the secret is to spread the gum on a hot pan), you’ll have your meal in ten minutes. The fillings are endless, but to combine with the diet, avoid the high-calorie ones. The ideal is to choose options that reduce the glycemic index of tapioca – thus, it is less fattening and satisfies for longer. Suggestions: a protein (egg, turkey breast, shredded chicken, tuna, mushroom, low-fat cheese) sprinkled with seeds and grains (chia, linseed, amaranth flakes), in addition to thermogenic seasonings (pepper, powdered ginger, turmeric) and little salt. Adding the egg to the dough and preparing a crepioca makes the recipe protein-rich and more appropriate for those who are concerned about keeping their weight off. Another point for tapioca: it lasts a long time in the fridge, stored in a pot with a lid.

why is it a good idea

Despite being a simple carbohydrate, it does not contain gluten – a wheat protein that, in excess in dietprovokes inflammatory processes.

7. YOGURT

Natural, skimmed or whole, it can be used in savory recipes (sauces, pie dough) and sweet recipes (cake dough, ice cream). Did you get home without the energy for complex preparations? Mix or beat a jar with a fruit (banana, strawberry and other red ones, avocado) and a cereal or seed (quinoa, oats or amaranth flakes or chia) to add fiber and satisfy you more. A touch of cinnamon will help to regulate blood insulin levels.

why is it a good idea

It has protein and, therefore, gives a good grip on hunger. already the bacteria responsible for yogurt fermentation help to keep the intestine healthy, which favors the absorption of micronutrients (vitamins and minerals). Result: goodbye, hunger out of turn! The benefits are even greater when you opt for versions with probiotic bacteria cultures.

And more: 23 recipes that prove that it is possible to make a light and tasty dinner

8. QUINUA

Do you love all-in-one foods (and all the best)? Quinoa is one of them. It has carbohydrates, protein, fiber and is not difficult to prepare – just cook with water and salt. You can even leave the amount you intend to consume in the week ready in the refrigerator, well closed in a pot. Use it to replace the ricemake a tabbouleh or a fancy salad (quinoa, vegetables, mushrooms, nuts and leaves), stuff roasted tomatoes or peppers or add a few spoonfuls to soup.

why is it a good idea

In addition to carbohydrate With a low glycemic index, quinoa contains fibers, minerals (mainly iron) and a combination of 20 amino acids – they form an easy-to-absorb protein.

9. TUNA

Canned fish is a practical option to ensure protein dinner lean, especially in cold preparations. For a complete salad (worth a meal), open the can and mix half of the contents with 2 cups (tea) of cooked wholegrain screw pasta, 2 tablespoons of cooked (or canned) corn, 5 cherry tomatoes cut in half, 1 tablespoon (soup) of chopped red onion and 2 tablespoons (soup) of natural skimmed yogurt. Mix and serve. Do you prefer a low carb recipe? Prepare the tuna cone.

TUNA CONE

Ingredients

• 1 can of tuna in oil (drained)
• 1/2 grated carrot • 3 col. (soup) avocado
• 2 chopped lettuce leaves
• Salt, black pepper and extra virgin olive oil to taste
• 6 chard leaves (or kale)

Way of doing
Mix the tuna, carrots, avocado and seasonings until you form a pate. Roll the leaves into a cone shape and fill with the pate and lettuce. Yields: 6 cones. Calories per cone: 90.

why is it a good idea

The food is on the list of fish rich in omega-3 – anti-inflammatory fat which, in oil-preserved fish, is better preserved. To give a wipe on calories, transfer the contents of the can to a sieve and let the liquid drain. Tuna still offers selenium (mineral that acts in muscle contractions) and vitamins D (good for bones) and B12 (important for cells).

10. CHICKEN BREAST

It’s good and cheap and you don’t have to stick to the grilled fillet….