Recipes with 2 meals a day, 1 year.

Monday breakfast: millet lotus seed porridge, steamed buns,

Salted duck eggs, fungus mixed with cucumbers.

Lunch: Tomato and egg soup, stir-fried rape.

Stir-fried bacon with shredded radish, braised pomfret, rice.

Dinner: rice porridge, flower rolls.

Stir-fried shredded pork with green pepper and tofu, hot and sour Chinese cabbage.

Tuesday breakfast: soy milk, cheese ham sandwich, apples.

Lunch: Seaweed and shrimp skin soup, vegetarian stir-fried cabbage.

Scrambled eggs with bell peppers, cola chicken wings, rice.

Dinner: Seasonal vegetable fried noodles (bean sprouts, green vegetables, shiitake mushrooms, diced pork) Wednesday breakfast: white fungus pear soup, shallots and egg cakes

Shredded potatoes with green peppers.

Lunch: tofu soup with green vegetables, stir-fried cauliflower.

Stir-fried pork liver with onions, brine shrimp, rice.

Dinner: black rice porridge, cabbage and fresh meat dumplings.

Thursday breakfast: milk, raisin cake rolls, boiled eggs.

Lunch: Loofah clam soup, stir-fried spinach with sesame seeds.

Mapo tofu, stir-fried beef with bamboo shoots, rice.

Dinner: cucumber and egg soup, braised noodles with shredded beans and pork.

Friday breakfast: red bean rice porridge, sesame flour cake.

Spiced beef, whitebait mixed with shredded lettuce.

Lunch: Tomato mushroom soup, water spinach with garlic spicy sauce.

Scrambled eggs with leeks and shrimps, fried lamb with green onions, rice.

Dinner: Cod tofu soup, stir-fried zucchini.

Stir-fried gluten and steamed buns with green peppers.

Saturday breakfast: soy milk, fresh meat potstickers, oranges.

Lunch: Winter melon and shrimp soup, oyster sauce lettuce.

Stir-fried beef with tea tree mushrooms, white-cut chicken, rice.

Dinner: cucumber and seaweed soup, stir-fried steamed buns with vegetables and eggs.

Sunday breakfast: milk and egg mash, steamed corn, spiced tofu.

Lunch: radish pork rib soup, shiitake mushroom broccoli.

Stir-fried squid, braised edamame, rice.

Dinner: pumpkin porridge, okra in sauce.

Sauce duck, flower rolls.

Whole grains, vegetables, melons and fruits, chicken, fish, meat and eggs can be mixed and matched.

My family arranged it like this: whole grains, vegetables and fruits must be eaten every day, especially corn, millet, and other miscellaneous grains, and green leafy vegetables are indispensable. Eat meat once a day, one egg per person per day, chicken once a week, stewed pork ribs once, fish or shrimp once, seafood (animal and plant products) once, other meat products once, and fried foods up to once a week.

Remember: pumpkins, potatoes, tomatoes, cucumbers, leeks, corn, sweet potatoes are good things, eat more and can't be broken all year round.

Three meals a day, for our health has a greater impact, but many people do not pay attention, eat in a hurry in the morning, make do with the unit at noon, and are too lazy to fight at night, as a result of three meals a day, there is no one that can be eaten well, it is a pity, my family's three meals a day, pay attention to meat and vegetarian matching, nutritious and delicious, breakfast should be based on milk and eggs, after getting up in the morning, to start a day's work, many people often empty stomach is very harmful. A glass of milk, an egg, and a slice of bread in the morning can achieve the goal, and basically meet the needs of the body. Generally, milk protein is supplemented in the morning, which is easier to digest and nutrients are easy to absorb.

Noon is the main meal, is the big fight, generally meat-based, that is, inclined to meat dishes, mainly fried stewed big meat lean meat, every few days to change to chicken or red stewed mutton, mainly lean meat, appropriate to burn some fresh vegetables, to achieve meat and vegetarian matching, everyone enjoy the delicious, lunch is full, so that the afternoon is full of energy.

Diet at night, can not make up, many people are tired of a day, too lazy to cook, in fact, it is more harmful, the night time is equivalent to a day during the day, although the activity is reduced, but the body also needs energy, the night should be light and easy to digest vegetarian food, you can fry some vegetables, drink some hot and sour soup, each person eats a fruit, supplement the body needs to get vitamins and drink minerals, generally do not eat too much hard at night, should be based on liquid food such as soup, it is better.

Three meals a day, as the saying goes: "Eat well in the morning, eat full at noon, and eat less at night", but no matter how you eat, you should match meat and vegetables, constantly change the color, not only nutritious, but also delicious, eat you delicious and healthy.

The standard given in the dietary guidelines refers to the raw weight of rice, noodles and vegetables, and cardiovascular patients are recommended to eat fine grains for breakfast, and a little coarse grains can be added at noon.

If you are not a very active person, you only need 1800-2000 calories a day. Less than this amount, your metabolism will slow down, and it will even cause you to fail. Therefore, we do not need to consume more calories than this amount every day to ensure that our metabolism is on track, and at the same time, all the best programs require proper exercise to be successful.

So, how many calories should we eat in a day? Experts deliberately make accurate calculations for us to list a basic meal list for those who are **, which is very helpful, both low calorie and nutritious.

The following is a daily diet table formulated by experts, three meals a day, plus afternoon tea, and supper, a total of only 1800-2000 calories.

Breakfast: waffle papaya, 455 calories.

Lunch: Sandwich with soybeans and an orange, 513 calories.

Dinner: salmon, beets, lettuce, 461 calories.

Afternoon tea: carrot soy milk, 232 calories.

Supper: Ice cream grapes, 273 calories.

Fruits and vegetables.

In addition, in addition to the foods mentioned in the menu above, you should also eat plenty of fruits and vegetables at least 10 times a week.

Breakfast: cereal cantaloupe, 2 servings.

Lunch: Lari bean salad with avocado cereal, 2 servings.

Dinner: 1 serving of pine nut juice, salmon and beets.

Afternoon tea: carrot and soy milk, 1 serving.

Supper: Ice cream with grapes, 1 serving.

1 banana. 1 cup lemon juice with honey.

Cereals. In addition to the above foods, it is also necessary to increase the intake of cereals and eat them at least 8-10 times a week.

Diet is very important for Chinese residents, and it is also necessary to pay attention to a reasonable diet combination, so as to be healthy and nutritious. This experience is not aimed at southern or northern tastes, but only from the analysis of dietary combinations.

I have only written my experience based on my personal life experience, and if there are any shortcomings, please do not hesitate to advise].

Monday: At the beginning of the week, it is necessary to eat some sugary foods in the morning, such as steamed buns, soy milk, rice porridge and the like, if you add a fruit, it is better. You can eat some pasta at noon, and dinner is mainly light and rich in fiber, and eat some stir-fried vegetables.

Tuesday: It is recommended to drink a glass of warm water in the morning to clear the stomach. Eat some legumes for breakfast, such as five-grain soy milk, or multigrain pancakes. At noon, you can eat rice with some meat and vegetables. Dinner is dominated by porridge and pasta.

Wednesday: After the first two days of work, the body is a little tired, and it is recommended to eat some salty food for breakfast, such as Hu spicy soup in the north, beef soup and so on. Due to the salty food eaten in the morning, you can eat some spicy food at noon, such as vermicelli pot, or sweet porridge**.

Have some oil cakes or rice for dinner, and you can eat some fruit after the meal.

Thursday: Eat some sugary foods for breakfast, rice porridge, five-grain porridge, with steamed buns, fried dough sticks is a very good choice. For lunch, you can eat crockpot nourishment** (mostly in the south) and add some meat.

Friday: On the last day of the week, eat some whole grains for breakfast, such as corn porridge and five-grain soy milk. Stir-fry for lunch**. Dinner can be chosen to your liking.

Saturday: Treat yourself and your family to a big meal at home and cook a big meal for yourself and your family. What to eat, the family will discuss.