weight loss menu for busy people
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Weight Loss Menu For Busy People: Simple Dishes, Easy To Apply

Busy lives are one of the reasons that prevent us from reaching our weight goals. However, you can still have the desired figure with a weight loss menu for busy people.

How to lose weight for busy people?

Healthy menu

Your busy work schedule can make it difficult to lose weight. However, just changing a few habits can make a big difference. For a healthy weight loss plan that fits into your busy schedule, keep a few notes in mind:

Plan your grocery shopping every week

You should spend time shopping to stock up on healthy foods. This keeps you from ordering fast food every night after you get home. Fast foods with a lot of bad starch, sugar, and salt are the reasons why busy people never lose weight. When you cook for yourself, you can also easily manage the nutritional value of that dish and control the number of calories you eat each day.

Spend time for breakfast

A lot of busy people often skip breakfast. However, this is a wrong habit and negatively affects weight. Because if the morning is not loaded with enough energy, the body tends to eat more at the next meal. So, wake up 10 minutes earlier to enjoy a nutritious breakfast!

How to eat to lose weight for busy people: Split meals during the day

While eating, you should chew slowly and completely to maintain a feeling of fullness longer and to minimize cravings between meals. Using small bowls and plates to eat less is a strategy to lose weight for busy people.

Weight loss menu for busy people

For busy people, it is critical to managing energy intake through a menu of muscle-building and fat reduction options. This is a weight reduction menu for busy people that can assist you in effortlessly controlling your weight and meeting your fitness goals.


The dishes on the weight loss menu for busy people below will help you prepare a super quick but nutritious breakfast.

Boiled eggs: You can both boil eggs and prepare things to go to work. In just 10 minutes, you have a breakfast rich in vitamin B12, vitamin D3 along with essential protein for the body.

Oats mixed with yogurt: This is a super-fast dish, helping you to have a breakfast full of energy but without affecting weight. If you want to add more flavor to the dish, you can sprinkle some raisins or cereal grains.

Fruit cheese: This dish is quite simple. All you need to do is mix cheese and chopped fresh fruit. You already have a healthy breakfast in 1 minute 30 seconds.

Eggs and mashed avocado: Avocado is always at the top of the list of healthy foods to eat in the morning. The combination of the fat in the avocado and the protein in the egg will keep you full for longer. This dish is extremely suitable for busy people who want to lose weight.

Healthy food


Eggs and cabbage soup: These are two dishes that help you have enough energy to work for the whole afternoon without fear of gaining weight. If you do not want a lot of fat, instead of fried eggs, you can choose boiled eggs to retain nutrients and reduce calories in the diet.

Chicken Breast Salad: This dish is easy to prepare, delicious and nutritious. You just need to prepare chicken breast, vegetables, and sauce to serve. Chicken breast salad helps the body to increase protein, vitamins, and fiber.

Salmon sushi rice roll: No need to go to a restaurant to enjoy this dish, you can completely prepare your own lunch with common ingredients such as salmon, rice, seaweed, green vegetables. Note, to support weight loss, add less rice, increase vegetables and salmon in this dish!

Brown Rice and Boiled Chicken Breast: You can substitute white rice for brown rice at your lunch. Boiled chicken breast and beef jerky are great accompaniments to brown rice!


One of the ways to lose weight for busy people is not to eat too much in the evening. Note, you should not eat dinner after 7 o’clock. In addition, take the time to do some gentle exercise, both to help your body stay healthy, easier to sleep, and to burn a part of calories.

Boiled Sweet Potatoes: This is a super simple dish for those days when you don’t know what to eat. You can buy sweet potatoes over the weekend and keep them in the fridge for easy dinner preparation. This is also a dish that is always present in weight loss menus for busy people.

Boiled corn and vegetable salad: The meal is rich in vitamins and fiber, extremely suitable for those who are afraid of belly fat and excess energy in the evening. To have an attractive vegetable salad, you need to prepare 1 avocado, 10 cherry tomatoes, 1 cucumber, and some lettuce. Mix it all together with the sauce, and you’ll have a quality plate of food.

Potatoes and boiled chicken breast without skin: You should avoid choosing fatty meats such as chicken wings, chicken thighs to limit fat accumulation for the body. Boiled potatoes and chicken breast will make you feel better if served with a seasoned sauce to suit your taste.

Spaghetti with shrimp sauce: If you crave noodles, don’t eat instant noodles at night when you’re trying to lose weight! Instead, you can choose pasta with tomato sauce with shrimp to limit the impact on body weight.

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