Breakfast: millet porridge (millet 100g), 250ml milk and poached eggs (50g eggs).
Lunch: rice (japonica rice 150g), three strips of shredded fish (50g lean meat, 50g carrot, 5g potato 100g, 5g vegetable oil, shredded ginger, pickled pepper, soy sauce, vinegar, sugar, monosodium glutamate and salt), and stir-fried vegetables with mushrooms (200g green leafy vegetables, 50g mushrooms and appropriate amount of salt).
Dinner: gold and silver rolls (flour 100g, corn flour 100g, sesame paste, salt), steamed fish (all kinds of fresh fish 150g, vegetable oil 5g, onion, shredded ginger, salt), steamed bread. 50g, vegetable oil, garlic, monosodium glutamate and salt 5g each), green vegetable and shrimp soup 50g, vegetable oil, shrimp, monosodium glutamate and salt 5g each).
Extra food: seasonal fruits.
2. Recipe 2
Breakfast: 250ml of milk, 200g of bread (flour) and 50g of boiled eggs.
Lunch: rice (200g of japonica rice), fried pork slices with mushrooms (50g of fresh mushrooms, 50g of pork, 5g of vegetable oil, cooking wine, starch, egg white, monosodium glutamate), stir-frying (200g of vegetables, 5g of vegetable oil, monosodium glutamate, salt).
Dinner: steamed bread (150g flour), lily shrimp (50g shrimp, 25g carrot, 25g sweet pepper, 5g vegetable oil, lily, starch, monosodium glutamate and salt), beef soup (50g cabbage, 50g dried bean curd, 50g carrot, 50g potato, 50g beef and 5g vegetable oil).
Extra food: seasonal fruits.
Extended data
1, breakfast:
Breakfast is an important guarantee to maintain the vitality of the day, so you must be full and nutritious. Therefore, food rich in protein is essential. Eggs, milk, fruits and coarse grains are all good choices. Milk+apples, eggs+milk, cereal+eggs and so on are all good breakfast choices. Remember to eat too greasy and fried food for breakfast, which is not conducive to absorption and increase intake.
2. Lunch:
If lunch is not necessary, don't eat too much, and you don't need to consume too many calories. You should eat more vegetables and less meat. If you really want to eat, you can eat fish and chicken with less calories, or you can eat more foods containing protein, such as bean products. Don't eat greasy and fried food.
3. Dinner:
You can eat vegetables and fruits instead of rice and meat for dinner. Because the energy intake at night is difficult to consume, it is easy to produce fat when accumulated.
People's Network-Eat three meals a day healthily, and be healthy and thin from morning till night.
People's Network-Three Healthy Recipes for Breakfast, Lunch and Dinner