Breakfast: shredded pork and rice noodle soup powder (rice noodles 100g, meat 30g, garlic 100g, oil 2.5g).
Lunch: rice-small bowl (50m), fried diced chicken with celery (70g chicken, celery 100g), heartburn 100g.
Meal: Zalai salad (50g cucumber, 50g tomato, 50g green pepper, 50g carrot, 10g salad dressing).
Dinner: a bowl and a half of salty cereal (25g of cereal and 25g of eggs), whole wheat buns (150g) and a bowl of sliced mustard soup (25g of lean meat and mustard 100g).
Meal addition: Drain two tablets (150g).
Nutrients in the recipe: total calories 4603 kilojoules, protein 50 grams, fat 42 grams, sugar 126 grams. This recipe is suitable for people with moderate workload to lose weight. Moderate exercise can generally reduce 1-2kg a month.
The second type: healthy recipes.
A refreshing and nutritious breakfast.
"A day's plan lies in the morning", and the importance of breakfast in three meals a day can be imagined. You need to eat 20% calories and enough protein in breakfast. Protein can keep you focused and energetic. Attention! Jam and sugar will leave you in a daze and increase the possibility of obesity, diabetes, colon cancer and cardiovascular disease.
So you can choose from the following breakfast recipes:
* Green tea: Because green tea contains phenol, quercetin, catechuic acid and other substances, it can protect the heart and resist lung cancer, gastric cancer, intestinal cancer and esophageal cancer. Coffee will not only raise blood pressure, but also increase the content of cholesterol in the blood, so you can only drink one cup of coffee every day.
* Bread with butter and whole wheat is nutritious, which can promote the body to absorb minerals and prevent colon cancer. Butter is rich in vitamin A, so it is also essential.
* Oatmeal porridge brewed with soybean milk: soybean milk is rich in protein, and lactose in it can prevent and treat cataracts; Oats can prevent and treat cardiovascular diseases.
* Yogurt (natural or almond nut yogurt): Yogurt can improve your immunity, prevent infectious diseases and diarrhea, and increase calcium. Unlike milk, it will make some people uncomfortable. Nuts such as almond and peach kernel can increase magnesium content.
* Fruits (apricot, plum, mango, peach, grass poison and other fruits), vegetables or their fresh juice (orange, apricot, peach, tomato, carrot). Freshly squeezed juice). These fruits and vegetables are high in vitamin B and C, which can enhance your memory, make you concentrate and reduce the stress in your work and study.
A hearty and healthy lunch
You need to consume 45% calories a day at lunch, and avoid eating high-fat foods, such as mayonnaise, too much cheese and fried foods. You can choose:
* Mineral water: Because tap water contains less calcium and magnesium, it often contains harmful substances such as pesticides, bleaches, aluminum and copper, so it is best to drink mineral water rich in calcium and magnesium. In addition, tea or cooking with mineral water is also acceptable.
* A glass of red wine: Remember, this is the dose to keep you healthy. Proper amount of red wine can promote blood circulation and protect the heart.
Green vegetable salad (such as green pepper, black tea, asparagus, cauliflower, lettuce, etc.). ) or tomato salad. Research shows that not eating or eating less vegetables is as harmful to health as smoking. Experiments show that people who eat less fruits and vegetables are two to three times more likely to develop cancer than those who eat fruits and vegetables regularly. And these cancers are often: lung cancer, esophageal cancer, laryngeal cancer, pancreatic cancer, bladder cancer and so on.
Vegetables, carrots and bean sprouts mixed rice: Vegetables contain fiber, vitamins, minerals and carotene, and also contain a flavonoid with high anticancer function. These green vegetables include: Chinese cabbage, spinach, lentils, onions, broccoli, asparagus and lettuce.
* Whole wheat bread, yogurt (natural or almond, nut), dried fruit (walnut, almond, etc.). ).
A light vegetarian dinner
Contrary to breakfast and Chinese food, dinner should have enough carbohydrates to ensure a good sleep. So dinner should be light, because greasy and indigestible food will speed up metabolism and raise body temperature, thus promoting human aging.
* Mineral water, a glass of red wine, whole wheat bread, lettuce salad and vegetable soup.
* Noodles, rice, baked potatoes or corn porridge, etc. These foods rich in carbohydrates can calm the eyes.
* peas, broad beans and other beans, rich in potassium can lower cholesterol. Tofu and soybean are rich in nutrition and can treat many diseases such as osteoporosis.
* Yogurt (natural or almond, nut), fruit salad or dried fruit.
The third kind:
Breakfast: milk (250g fresh milk), steamed bread (50g flour), mixed bean sprouts (mung bean sprouts 100g), boiled eggs 1 (50g eggs). ?
Lunch: steamed bread or rice (flour or rice 100g), steamed fish (carp 150g), celery and shredded radish (celery 100g, shredded radish 100g). ?
Dinner: steamed bread or rice (flour or rice 100g), minced meat tofu (minced meat 25g, tofu 200g), vegetable fried rape (rape 200g). ?
25 grams of edible oil for the whole day.
The fourth kind:
250 ml of milk at 6: 00 in the morning?
Breakfast (8: 00 a.m.) fresh watercress porridge, 65438 salted eggs +0/4, two pieces of steamed bread.
Snacks in the morning (10am)100 ~150ml of soybean milk and 2 ~ 3 biscuits.
Lunch (afternoon 12): a bowl of rice and 2 spoonfuls of braised beef powder.
Afternoon snack (2: 00pm): 50-80g of fruits of four seasons, half a jam bun and 3 drops of cod liver oil.
Dinner (5:30 pm) jiaozi 1 bowl of chicken soup, 2 spoonfuls of chopped bean sprouts?
250 ml milk at 10 pm.
The fifth type:
Breakfast:
50 grams of whole grain or oatmeal; Skim milk 1 cup; 4 tablespoons almonds or other nuts; 2 tablespoons raisins.
Lunch:
Rice100g; Lean meat or fish (seasoning can be added)140g; Fresh vegetables (less oil)100g; 1 glass of orange juice.
Dinner:
Meat (pork, chicken, seafood, lean beef) 80g dark green vegetables100g; 50 grams of starch (rice, potatoes, pasta); 1 fruit