Easy diet with Famima products! 8 Recommended Lunch Menus

In response to the diet- and health-consciousness of modern people, convenience store companies are offering a variety of diet-friendly products, such as salad chicken and tofu bars. If you want to lose weight reliably and healthily, it is important to know which products to take in combination as a meal, in other words, the composition of the menu. In this article, under the supervision of Ms. Ami Wakayama, a registered dietitian at the “Asahi no Mori Clinic for Internal Medicine and Gastroenterology,” we asked her to create eight diet-friendly lunch menus using FamilyMart products.

Supervision

Registered dietitianAmiWakayama

As a Registered Dietitian at \\\”Asahi no Mori Internal Medicine and Gastroenterology Clinic\\\” in Owariasahi City, Aichi Prefecture, I specialize in guiding patients through their weight loss journeys. Our clinic offers a dedicated diet consultation service, where we meet daily with individuals eager to shed weight. My approach eschews extreme dieting in favor of imparting lifelong, medically sound nutritional knowledge. Working closely with physicians, I am committed to providing support that prioritizes health and sustainable eating habits.

Diet Food BasicsManaging energy and nutritional balance is essential!

One of the most common things to do on a diet is to end up eating extremely little anyway. The key to a successful diet is not only to pay attention to the amount of food you eat, but also to monitor and control your total energy intake throughout the day. The ideal ratio of daily food intake is breakfast:lunch:dinner = 3:4:3.

Ami Wakayama

Today, if you search for ” diet ” on the Internet, you will be flooded with numerous information. However, it is honestly questionable whether this information is actually suitable for oneself. I hope that this issue will help each OTOKOMAE reader to know the proper amount of food to eat, rather than dieting based on incorrect knowledge, and will be an opportunity for you to succeed in dieting properly and healthily.

A well-balanced diet is one that provides the human body with all the nutrients it needs, without excess or deficiency. The human body needs three macronutrients [ carbohydrates (sugar), protein, and fat ] and five macronutrients [ carbohydrates (sugar), protein, fat, vitamins, and minerals ]. In addition to the five macronutrients, dietary fiber, also known as the sixth nutrient, is also important.

Ami Wakayama

In this menu, I tried to keep the calorific value in the range of 500-750 kcal. For a person 175 cm tall, weighing 80 kg, 35 years old, working mainly remotely and rarely exercising, 2270 kcal is the estimated daily energy requirement. Assuming a caloric intake of 3:4:3 for breakfast, lunch, and dinner, and assuming that 650 kcal is consumed at lunch, this would be 1625 kcal per day, which would be minus 645 kcal.

With this basic knowledge understood so far, we will look at a diet menu consisting of FamilyMart products.

Easy Diet at FamilyMart! Recommended Lunch Menu 1A menu that can fight off hunger, the great enemy of dieting!

Among the many FamilyMart rice balls, the “glutinous rice ball with glutinous barley” is a strong ally for dieters. Compared to white rice, glutinous barley is rich in dietary fiber and protein, which helps to keep one feeling full after a meal, making it easier to control snacking and overeating. In this menu, dietary fiber is further reinforced by incorporating a soup containing wakame seaweed and scallions, pork shabu salad, and bananas into the menu! This composition is expected to prevent a rapid rise in blood glucose levels, relieve constipation, and improve the intestinal environment by increasing the amount of good bacteria. Incidentally, there are two types of dietary fiber, insoluble and soluble, and glutinous barley contains both in good balance. As for bananas, they are rich in vitamins and minerals as well as dietary fiber, and can cover the intake of nutrients that support a healthy diet.

For the soup, we were suggested to choose between “wakame” and “aoasa,” but there is not much difference in PFC ^{balance* or} calories, so you can change it depending on your mood. The first letters of “Protein,” “Fat,” and “Carbohydrate.

Ami Wakayama

For those who feel a little short, I recommend adding onigiri (rice balls) to the soup. It increases the volume and satisfaction! It is also easier to digest.

Easy diet at Famima! Recommended Lunch Menu 2For you who are busy working hard. A menu that you can finish your meal with one hand in between work.

“No time to eat slowly with chopsticks!” If you are in the midst of your working life, don’t you have days like that? This menu is designed for those of you who are busy and can eat with one hand. The main point is that among the many sandwiches available, the strongest combination of whole-grain bread + salad chicken + egg is used as the main ingredient. Whole-grain bread, rather than regular bread, supplements vitamins and minerals, and the dietary fiber slows the absorption of sugar and prevents a spike in blood sugar levels. Salad chicken and eggs also provide a good source of protein. In addition, edamame, small fish almonds, and bananas cover the nutrients that are lacking in the sandwich alone. Pay attention to unbalanced nutrition when you are busy, and you will succeed in your diet.

Ami Wakayama

You can eat this menu without using chopsticks. It is recommended for those who do not have time to enjoy a leisurely lunch. I would like people to avoid eating a meal with only Widerin Jelly or Calorie Mate just because it is an easy way to consume calories.

Easy diet at Famima! Recommended Lunch Menu 3Protein-fortified lunch recommended for trainees

Of all the menus we have devised, this menu structure provides the most protein, so it is recommended for those who are dieting and muscle training at the same time. Salad chicken is good for dieting and muscle growth, but eating it every day can get boring. The salad chicken rolls presented here are easy to eat and a great way to supplement protein. The combination of low calories and sufficient protein makes it suitable for those who want to lose weight without losing muscle.

Ami Wakayama

Sweet-toothed boys who want pudding, cake, or ice cream for dessert should also use yogurt while on a diet. There are many different types of yogurt, but if you are on a diet, I recommend Oikos, which is low in fat and high in protein.

Easy diet at Famima! Recommended Lunch Menu ④Pork miso soup set meal that satisfies you and helps you live healthy.

The star of this menu is the ” filling pork miso soup “. In addition to providing plenty of vegetables, miso, a fermented food, helps to regulate the intestinal environment. A healthy intestinal environment promotes metabolism and supports weight loss. However, because miso contains a lot of salt, excessive consumption can cause an increase in blood pressure and water retention, so care must be taken. Therefore, in order to reduce salt content in other products, packaged rice instead of onigiri is chosen as the staple food. Incidentally, pork is rich in vitamin B1, which helps relieve fatigue, so pork miso soup is also recommended for those who exercise often or use their brains at work. While dieters are asked to hold off on fumichiki and fried foods, yakitori is added to the menu because of its low fat content, which is not a problem.

Ami Wakayama

The order in which you eat is also important when dieting. First, vegetables and protein. Lastly, carbohydrates. Just by being aware of this order, you can reduce the rapid rise in blood glucose levels. When blood glucose levels rise rapidly, insulin secretion increases in the body. Although insulin is responsible for lowering blood glucose levels, it also promotes fat accumulation. In particular, excessive intake of carbohydrates in the diet increases insulin secretion, which facilitates fat accumulation. Therefore, it is important to avoid excessive intake of carbohydrates, to balance meals, and to devise the order and combination of meals in order to control the rise in blood glucose levels.

Easy diet at Famima! Recommended Lunch Menu ⑤Canned mackerel set meal for healthy skin and hair

While it is basic to reduce fat during dieting, good quality oil should be consumed even during dieting. This menu was devised with a focus on such high-quality oil. The main ingredient, Japanese mackerel boiled in water, contains omega-3 fatty acids that help to thin the blood, reduce neutral fat and LDL cholesterol (bad cholesterol), and suppress hardening of the arteries. Shijimi clam juice is low in calories, and the essential amino acids it contains can be expected to have a fat-burning effect. By the way, many people may find it tasteless to eat canned mackerel as is. If so, we recommend heating the onion mix in the microwave for 1-2 minutes, removing the wilted lettuce to a plate, placing the mackerel on top, and adding a drizzle of olive oil and a pinch of salt.

Ami Wakayama

Extra virgin olive oil is rich in oleic acid. Oleic acid promotes cardiovascular health and can decrease LDL cholesterol (bad cholesterol) and increase HDL cholesterol (good cholesterol). However, care must be taken with the amount consumed. Excessive consumption may lead to excessive caloric intake. The amount of olive oil consumed should be about 1 to 2 tablespoons per day.

Easy diet at Famima! Recommended Lunch Menu ⑥Vitamin-rich lunch for beautiful skin

Dieting is not only about maintaining health, but also has a strong aspect of improving one’s appearance. It is important to keep your skin smooth and healthy. This is why this menu is designed to help you achieve beautiful skin. Therefore, this menu also emphasizes nutrients that lead to beautiful skin. First, the astaxanthin in the salmon contained in the rice ball has anti-aging and antioxidant properties. It not only prevents spots, wrinkles, sagging, and aging of hair and nails, but is also effective in preventing age-related odors. Next, vitamin C in broccoli is expected to have a beautiful skin effect to prevent sun spots and freckles, promote collagen production to keep skin firm and blood vessels healthy, and have an antioxidant effect to remove active oxygen. The potassium contained in kiriboshi daikon helps to discharge salt from the body, and thus improves swelling. Since it also contains a large amount of iron, it is effective in preventing anemia, enhancing immunity, and carrying oxygen throughout the body, which increases skin metabolism and improves blood color and skin tone.

Ami Wakayama

One rice ball, main dish of chicken with green onion salt, and side dish of kiriboshi daikon (dried radish). I felt that these three dishes were not enough vegetables, so I was experimenting with ways to increase the vegetables. While thinking about what to do, I actually tried the chicken and green onion salt, and found it to be a bit bland and lacking in volume. So I thought, why not add frozen broccoli to the Chicken Negi-Shio? By adding frozen broccoli, the volume of the main dish was increased, and we succeeded in increasing the amount of vegetables while reducing the salt content. It was quite a challenge to put together a menu at a convenience store that was balanced and low in salt.

Easy diet at Famima! Recommended Lunch Menu ⑦Recommended for those who want to keep motivated to lose weight! Salmon Salt Grilled Set Meal

In the early stages of dieting, motivation is high, weight loss is steady, and it is easy to stay motivated. It is no exaggeration to say that the success or failure of a diet depends on whether or not you can survive the so-called “stagnation period” that comes afterwards. At such times, I recommend a change of pace by slightly rearranging your usual diet from a new perspective. What I have devised is a set meal of grilled salmon. The essential amino acids in salmon help improve immunity, memory, and prevent aging. Furthermore, konjac is a low-calorie food and contains glucomannan (insoluble fiber), which not only helps prevent constipation, but is also chewy and naturally increases the number of times you chew, making you feel fuller. Spinach is low in calories, yet rich in vitamins A, C, K, folic acid, calcium, and iron. These nutrients will help boost the body’s metabolism in a healthy way and lead to a good diet.

Ami Wakayama

Salmon is so rich in nutrients that it has been called a ” superfood “. It is recommended to microwave konnyaku and spinach together in a Tupperware or similar container rather than by themselves. It is an easy lentil menu that even those who are not good at cooking can try.

The day after eating out, continue your diet with Reset Rice! The next day after eating out, continue your diet with a reset meal! Recommended Lunch Menu 8

Even if you know you should refrain from eating out while on a diet, there are some dinners you just can’t avoid, right? And when you go to izakaya (Japanese-style pubs), where there are many snacks that go well with alcohol, you naturally tend to take in excessive salt. Too much salt intake increases the amount of water in the body, which causes weight gain, and it also makes the face, which is the most visible part of the body, swollen, giving the impression of being fatter. Therefore, this menu sets the theme of a low-sodium meal for the day after a dinner party. By reducing salt, excess water in the body can be easily discharged, and a weight loss effect can be expected. Furthermore, a moderately seasoned meal with low salt content can also be expected to suppress excessive appetite. Cabbage mix can be eaten as is, but if you feel that the amount is too much, warming it up in the microwave is an option. This will reduce its bulk and make it easier to eat.

Ami Wakayama

Don’t you tend to choose bowls of rice, ramen or pasta at convenience stores? They often contain a lot of salt, which increases appetite and can lead to overeating and high blood pressure. Convenience store food can easily become oversalted if you are a little careless, but with the above menu structure, it is possible to reduce the amount of salt.