I. Oat Bowl 523 kcal
Oats 40 g 150 kcal mango diced 50 g 26 kcal blueberry 50 g 28.5 kcal cherry tomato 100 g 25 kcal cashew nuts 10 g 6 1.5 kcal whole milk 250 g 162.5 kcal instant eggs/kloc.
Component substitution and production instructions
1. If the dormitory party is inconvenient to buy blueberries, you can just use mangoes or even mangoes, and you can also remove small cherry tomatoes. Just eat more vegetables at noon.
2. Oats can also be replaced by oat bran and sugar-free corn flakes.
Second, the sandwich 469.5 calories
Whole wheat toast 2 pieces 50g 200 kcal tomatoes 200g 30 kcal lettuce 50g 6 kcal ready-to-eat chicken breast 50g 64 kcal low-fat salad dressing10g 7 kcal whole milk 250g 162.5 kcal.
Component substitution and production instructions
1. If the dormitory party is not convenient to buy lettuce, you can only use tomatoes as vegetables.
2. Low-fat salad dressing should be refrigerated after opening. If there is no small refrigerator in the dormitory, you can use pepper mixed salt instead.
3, a tomato is about 200 grams, can not be sandwiched into the bread, and the rest can be eaten directly.
Three, instant noodles 477.5 calories
Non-fried instant noodles 60 g 180 kcal shredded cucumber 100 g 16 kcal shredded carrot 50 g 23 kcal cashew nuts 10 g 6 1.5 kcal common pork floss 25g12.
Component substitution and production instructions
1. Non-fried instant noodles can be replaced by boiled buckwheat noodles and Korean cold noodles.
2. Some sugar, vegetable oil and salt will be added to the common ingredients of floss. Don't add seasoning packets of instant noodles when mixing noodles. After putting the floss and stirring it evenly, it feels salty. See if you want to add salt. The fat in the oil of instant noodles is too high, so I changed it directly to Korean hot sauce.
3. Dormitory party, 100g cucumber +50g shredded carrot can be replaced by 200g cucumber, which is 1 root. Four, vegetarian porridge+miscellaneous vegetables 45 1.5 calories
Four. 50g instant porridge 180 kcal
Sugar-free soybean milk powder 1 bag 18 g 83 kcal cucumber 50 g 8 kcal colored pepper 100 g 26 kcal instant egg 50 g 64 kcal sesame oil 5 g 45 kcal 2 mango 20g 45.5 kcal.
Component substitution and production instructions
1, my family has a lot of convenient porridge in small packages, including original fragrant quinoa porridge, yam quinoa porridge, broccoli quinoa porridge and so on. You can drink it directly with boiled water, or you can use whole wheat flour, but you should choose the one without added sugar in the ingredient list.
2. Ready-to-eat eggs can also be replaced by ready-to-eat chicken breast.
In addition to sesame oil, a proper amount of soy sauce, vinegar and millet pepper are put in the big salad.
Five, ready-to-eat miscellaneous grains+vegetable tuna 458 calories
Instant corn 1 90kcal dried sweet potato 50g 160kcal zucchini mixed with tuna: zucchini 100g 19gcal low-fat salad dressing 10g 7 kcal canned tuna 250g 85kcal skim milk.
Component substitution and production instructions
1. When selecting dried sweet potatoes, only sweet potatoes are selected in the ingredients without sugar.
2. Tuna is eaten in water, and its sodium content is not high.
Zucchini can also be turned into cucumber.