How do I plan a healthy breakfast for the week?

Warm up with 10 minutes of aerobic work, finish with 5 minutes of stretching and relaxation, and 40-50 minutes of strength training in between.

Strength training mainly includes:

1 Back: Pull-ups (pull-downs).

2 thorax, biceps. Three-headed: Can do fist push-ups.

3 legs: barbell squat (Smith squat).

4 Shoulders: Barbell press (dumbbell press).

5 Arms: Barbell curl (dumbbell curl).

6 Abdomen: Sit-ups or two-ups.

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, 4 groups of movements, 10-20 times per group, a group of 3 minutes of rest, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc.

Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap. Between 5 and 8 p.m., when stamina and endurance are at their peak of the day, the best time to exercise, will achieve very good results and be quite beneficial for sleep.

A complete fitness regimen should include: Diet. Training. There are three aspects of sleep, and exercise is composed of three main parts: heart and lungs, strength, and flexibility.

1. Aerobic exercise 3-5 times a week:

Aerobic exercise includes swimming, cycling, jogging, ball games, and other exercises that can last for a long time, usually 40-80 minutes. It can burn some of the body fat very effectively. Therefore, it is preferred by some people who are on the fat side.

2. Anaerobic exercise 2-3 times a week

Because anaerobic exercise is a little more intense than aerobic exercise. Therefore, the frequency of weekly exercise is slightly less than aerobic exercise. Generally, it can be done in the gym.

It mainly includes muscular and endurance training. It is best to have a coach to guide you to achieve better results.

3. Physical flexibility training 2-3 times a week

Easy methods include flexibility training such as lower back, leg presses, and shoulder pulls. You can hold on for 15-20 seconds at a time, and multiple combinations take turns. If conditions permit, we can choose to practice yoga, which can better and systematically exercise the flexibility of the body, and achieve the effect of relaxation, relaxation, soothing and stress reduction.

A more nutritious breakfast schedule for the week is as follows:

1. Monday: whole wheat bread, ham, steamed egg custard, milk, mixed spinach vermicelli;

2. Tuesday: salt and pepper rolls, barbecued pork, boiled eggs, cereal porridge, split bridge finch carrot juice;

3. Wednesday: custard buns, sauced beef, tea eggs, soybean milk, sea rice rape;

4. Thursday: small cakes, salted liver, salted duck eggs, rotten yogurt, tomato juice;

5. Friday: bean paste buns, meat floss, poached eggs, milk, mixed cold melon;

6. Saturday: Chicken and green vegetable porridge, xiao long bao, grapefruit juice;

7. Sunday: small wontons, fire-roasted, tossed with celery, carrots and boiled soybeans.

Number of money required: 100 is enough.

Noon: 4I prepared to cook rice and cooked vegetables.

Two meats, one vegetable and one soup.

Hakka fried rice noodles.

Ingredients: squid sticks, celery segments, dried bean curd flakes, dried rice noodles.

Flavor: vegetarian oyster sauce, mushroom powder, salt, sesame oil, pepper.

Method:1Blanch the squid sticks and set aside.

2.Soak the dried rice noodles in water and drain them for later use.

3.Stir-fry the dried tofu slices until fragrant, then add other ingredients and seasonings and stir-fry evenly.

Stir-fried pork fillet with broccoli.

Ingredients: broccoli, sliced meat, goji berries.

Flavoring: salt, mushroom powder, oil.

Method:1Remove the broccoli, cut into small pieces, blanch and set aside; Blanch the celery slices and set aside.

2.Heat a wok and add oil, then add all ingredients and mix well with the rest of the seasonings.

Stir-fry fungus. Ingredients: shredded ginger, shredded chili pepper, fungus slices.

Flavoring: sesame oil, salt, mushroom powder.

Method:1Add shredded ginger and chili pepper to the wok and stir-fry slightly.

2.Then add fungus slices and seasonings to sell tung and stir well.

Dried shrimp water spinach.

Ingredients: dried shrimp, water spinach.

Seasoning: soy sauce, cold boiled water, mustard.

Method:1Add the dried shrimp to the wok and stir-fry slightly.

2.Then add the water spinach and seasonings and stir well.

Corn tofu soup.

Ingredients: corn cubes, soybean sprouts, tofu cubes.

Flavor: Salt.

Method:1Blanch the tofu cubes and drain for later use.

2.Put the corn nuggets and the corn stalks in a pot, then add an appropriate amount of water to cook.

3.Finally, add soybean sprouts, tofu cubes and salt, and cook slightly.

Breakfast is important to eat well and be nutritious.

1.Ham sandwich, boiled egg, milk.

2.Celery meat stuffed dumplings, soy milk.

3.Hash browns, multigrain porridge, omelette.

4.Steamed sweet potato, soy milk, boiled egg.

5.Egg fried rice, sand soup.

6.Noodles with green vegetables and meatballs.

7.Steamed eggs with minced meat. Hanamaki. Milk.

Breakfast is all about nutrition and health, but it also saves time. At home, my mom often makes breakfast for two in the morning: 1

fried egg + preserved egg lean porridge; 2.millet porridge + steamed buns; 3.soy milk + oil cake; 4.

bread + milk; 5.vegetable box + eight-treasure porridge; 6.boiled egg + mixed noodle rice;

Monday: Bread, milk.

Tuesday: porridge (soybeans, greens, sweet potatoes, etc.), boiled eggs Wednesday: Little Chaos.

Thursday: Soy milk, steamed buns or steamed buns.

Friday: Bimbi noodles.

Saturday: yogurt, omelette.

Sunday: porridge, boiled corn or sweet potatoes.

Monday: Milk bread and ham.

Tuesday: Soy milk omelette.

Wednesday: Millet Porridge Fresh Meat Bun.

Thursday: Poached egg noodle soup.

Friday: Yogurt steamed corn.

Saturday: Egg mash shredded potato burritos.

Sunday: white fungus lotus seed soup and fried dumplings with cabbage and meat.

Soy milk, fritters.

Steamed buns, pickles.

Stir-fried buns with sugar, boiled cabbage.

Chaos, parsley.

Rice soup, baked cakes.

bread + milk;

Scrambled eggs with rice.

That's good.

1 bread, milk.

2 juices, sausages, bread.

3 tomato scrambled eggs, steamed buns.

4. Fried dried steamed buns, yogurt.

5 fritters, soy milk.

6 eggs fried rice, 7 fried eggs with ham.

It's very simple, every day is a cycle, a sausage or a pastry.

Cabbage breakfast cake.

Autumn and winter are good seasons to eat cabbage. This season's cabbage is sweet, crunchy, and full of moisture, and the taste can be said to be the best time of the year. It is also very nutritious and rich in vitamins and dietary fiber.

Cut the cabbage into shreds, mix with flour and eggs, and make a batter scone, which is soft and fragrant. Dip it in your favorite sauce and you'll want to eat it again. And this cake doesn't need to be dough and doesn't need to get your hands dirty. Very perfect for making breakfast.

Specific manufacturing methods.

Step 1: Prepare the ingredients. A few pieces of cabbage, two eggs, about 200 grams of flour, and some leeks.

Step 2: Wash the cabbage and spread it on a cutting board. The Chinese cabbage is thicker, so we have to cut it thin in advance in order to better ripen when baking the cake. As shown in the picture, the kitchen knife is laid flat, and the vegetable bong is slowly cut into two slices.

Step 4: Put the shredded cabbage in a bowl, add 1 tablespoon of salt, mix well and marinate for 10 minutes.

Step 6: Place the flour, eggs and chives in a bowl and add a pinch of white pepper to taste.

Step 9: Turn over when one side is golden and take out when both sides are golden and ripe.

Step 10: Cut into cubes and serve.

One more word. 1.The shredded cabbage must be finely chopped so that it is easy to cook and tastes good.

2.The soup marinated in shredded cabbage should be poured out so that the baked cake is delicious.

Shrimp and vegetable porridge.

Eating breakfast cake with a bowl of porridge was absolutely comfortable. When cooking rice porridge, put some shrimp and cabbage. The porridge is fragrant and delicious. Time in the morning is precious. You can put the shrimp in the refrigerator a night in advance. It will be more convenient and time-saving in the morning.

Specific manufacturing methods.

Step 1: Prepare the ingredients. Appropriate amount of fresh shrimp, appropriate amount of kale, and appropriate amount of rice.

Step 2: Clean the rice, then put it in a pot, add an appropriate amount of water, and select the porridge cooking function.

Step 3: Clean the cabbage and cut it into sections. Clean the shrimp, remove the head, shrimp line, and shrimp skin, and keep the shrimp for later use.

Step 4: Pour the appropriate amount of water into the pot. Once the water is boiling, blanch the cabbage and shrimp in the pan for two minutes, then remove them.

Step 5: When the porridge is almost cooked, put the shrimp and cabbage in the rice cooker and add a little salt to taste.

Breakfast: lotus leaf cake, steamed dumplings, scrambled eggs with stir-fried lettuce, kumquat sauce, milk oatmeal.

Boil the oatmeal in boiling water until tender, then pour in the milk and stir well. If you like sweet, you can add a little sugar to make delicious milk oatmeal. It's nutritious, healthy, and delicious, and not only kids love it, but adults too. It is recommended to try to be sugar-free and develop good habits of healthy eating.

Steamed dumplings, lotus leaf cakes, and taro are all ready-made and can be steamed together in a steamer. Taro is a coarse grain and is relatively healthy.

Wash the lettuce, fry it in a pot, it will come out of the water when it is broken, season it with a little salt, and put it on a plate. Put oil in a frying pan, pour in the egg mixture, fry into egg cubes and place on top of the lettuce.

This kind of lotus leaf cake is available in many supermarkets. It is small and delicate, and the middle layer can be coated with jam or vegetables. It's soft and delicious, and children love to eat it.

Usually buy more and freeze them in the refrigerator. In the morning, heat directly in the steamer. It can be eaten in 5 minutes, which is very convenient.

If you want to do it yourself, no problem. You can refer to the recipe for the scallop cake I sent earlier.

Breakfast: millet quinoa and pumpkin porridge, thick egg roast, sliced bread, sautéed lettuce.

Tri-color quinoa and millet are common grains at home. After washing, put it in a casserole, add water and cook it into porridge. Then add the peeled and diced pumpkin and cook until tender.

The pumpkin is sweet, and the porridge that comes out is also sweet. It's delicious. It takes about 30 minutes to cook porridge in a casserole in the morning.

The freshly cooked porridge is fragrant, and you can also make an appointment for a rice cooker.

Roma lettuce is a vegetable that our family loves to eat. It is easy to make in the morning, so the appearance rate is high. Wash the lettuce, heat it in a sauté pan with a little oil, sauté the lettuce and season with a pinch of salt.

The bread machine has one-click bread, which is made in advance, and the breakfast only needs to be sliced and heated. Homemade bread can be low in sugar and oil. Choose the ingredients according to your needs.

I made a thick baked egg from a flat plate in a multi-purpose pan and four eggs were just right. After heating the plate, brush with a layer of cooking oil. Mix two eggs and two teaspoons of water, season with salt, pour into a plate, flatten, set and roll up from one side.

Brush the oil again, pour into the egg rack and flatten it, then roll the roll back. Finally put on a plate and cut into pieces. Squeeze in tomato sauce and serve.

Breakfast: milk, glutinous rice balls, steamed dates, stir-fried cabbage, corn, steamed dumplings, fried eggs.

Yellow rice dumplings are my favorite breakfast staple. Bring to a boil. When cooking, put some goji berries in it, and the color will look better. There are many flavors and brands of glutinous rice balls, and there are quite a lot of choices.

Here are some suggestions for your reference

Monday: Milk, steamed buns, soy milk, steamed eggs, lettuce strips?

Tuesday: Soy milk, baked cakes, boiled peanuts, sauced beef, rice porridge?

Wednesday: Milk, bread, shredded scrambled tofu, shredded carrots, boiled eggs?

Thursday: Soy milk, rolls, shredded kelp and cabbage, salted duck eggs, rice porridge?

Friday: Milk, xiaolongbao, mixed cucumber, soy milk?

Saturday: Soy milk, cakes, bean sprouts vermicelli?

Monday: Whole wheat bread, ham, steamed custard, milk, spinach vermicelli.

Tuesday: Salt and pepper rolls, barbecued pork, boiled eggs, cereal, carrot juice.

Wednesday: custard buns, beef in sauce, tea eggs, soy milk, sea rice rape.

Thursday: Petit four, salted liver, salted duck eggs, yogurt, tomato juice.

Friday: bean paste buns, meat floss, poached eggs, milk, mixed cold melon.

Saturday: Chicken and green vegetable porridge, xiao long bao, grapefruit juice.

Sunday: small ravioli, grilled, tossed with celery, carrots and boiled soybeans.