Can anyone help me write a family recipe for the week, with a nutritious and reasonable combination

Monday Breakfast: steamed buns, milk (or soy milk), 1 poached egg, cucumber in sauce.

Chinese food: rice, mushroom choy sum, sweet and sour hairtail fish, loofah soup.

Dinner: mung bean porridge, cabbage pork buns, shrimp skin winter melon.

Tuesday Breakfast: Wowotou, milk (or soy milk), 1 braised egg, Chinese tofu and milk food: rice, minced meat eggplant, duck and kelp soup.

Dinner: Stir-fried beans, porridge, bean paste buns, shredded pork with green peppers.

Wednesday Breakfast: Meat buns, milk (or soy milk), salted duck egg (half) Chinese food: steamed buns, soybean roast beef, stir-fried green beans, egg soup.

Dinner: Fried noodles, stir-fried spinach, shredded potatoes with green peppers.

Thursday Breakfast: Flower rolls, milk (or soy milk), boiled poached egg 1 Chinese meal: rice, black fungus slices, braised flat fish, white radish and kelp pork rib soup.

Dinner: soy milk or porridge, green onion cake, green pepper and celery shredded pork.

Friday Breakfast: vegetable buns, milk (or soy milk),

Chinese food: rice, stir-fried cauliflower, diced spicy chicken, mushroom and vegetable soup.

Dinner: celery meat buns, scrambled eggs with tomatoes, roasted tofu with minced meat.

Saturday Breakfast: bread, milk (or soy milk), fried egg 1 Chinese meal: rice, spiced fish, soybean sprouts fried carrots, mushroom soup.

Dinner: steamed buns, corn porridge, scrambled eggs with tomatoes, shredded pork with fish flavor.

Sunday Breakfast: Flower rolls, milk (or soy milk), 1 boiled egg Chinese meal: rice, fried chicken with black fungus, sweet and sour cabbage, pumpkin soup.

Dinner: pork dumplings with leeks, wheat vegetables with black bean sauce, stir-fried cowpeas with minced meat.

Monday: Breakfast: Milk, buns.

Chinese food: pork ribs, peanuts, celery stir-fried until fragrant.

Dinner: Seaweed egg soup, steamed crucian carp, shredded pork with chili peppers.

Tuesday: Breakfast: millet porridge + steamed dumplings.

Chinese food: stir-fried meat with fungus, stewed tofu with fish head, cold cucumber.

Dinner: loofah soup, stir-fried meat with onions, stir-fried tofu with minced meat.

Wednesday : Breakfast: milk, bread.

Chinese food: stir-fried green beans, cold salad with three shreds.

Dinner: steamed buns, roast beef with potatoes, beef in sauce, stir-fried cabbage with shiitake mushroomsThursday: Breakfast: milk, omelet.

Chinese food: Braised tofu, vinegared shredded potatoes, minced meat and beans.

Dinner: Pork ribs stewed with kelp, fried chicken thighs, scrambled eggs with green peppers.

Friday: Breakfast: soy milk, xiao long bao.

Chinese food: stir-fried water spinach, pork ribs stewed in watermelon soup, braised fish pieces.

Dinner: Stir-fried cauliflower with cashew nuts, stir-fried pork liver with cabbage, roasted pork with eggplant.

Saturday: Breakfast: beef noodles, soy milk.

Chinese food: braised pork, hot kidney flower, egg soup.

Dinner: steamed buns, stewed pork ribs with pumpkin, stir-fried shredded eel.

Sunday: Breakfast: soy milk, steamed buns.

Chinese food: stewed chicken thighs with bitter gourd, steamed fish pieces, fried vermicelli with bean sprouts.

Dinner: Braised tofu with bamboo shoots, roasted eggplant, stir-fried garlic sprouts.

Nutritional catering is a scientific and healthy diet, which is guided by scientific nutrition theory, and recommends a balanced intake of staple foods, proteins, vegetables and fruits, oils, etc.; Formulated with a variety of ingredients to achieve balanced nutrition and maintain health.

Family diet is an important part of our lives, so it's important to be healthy and nutritious. So I have prepared a week of nutritious recipes for the family, I hope it will be helpful to your family!

Family Week Nutrition Recipe PracticeMonday recipe

Staple food: two rice (rice, millet).

Stir-fry: Roasted tofu with meat foam (minced meat, tofu, fungus, green garlic), fried tomatoes with eggs (tomatoes, eggs).

Side dishes: Mix with peppers (peppers, cucumbers, coriander). Soup: sea rice cabbage soup (Chinese cabbage, sea rice).

Tuesday recipe

Staple food: Hanamaki (white noodles, sesame sauce).

Stir-fry: braised beef (beef, carrots, potatoes), fragrant dried celery). Side dishes: peanuts and celery leaves. Soup: Tomato soup with shrimp skin.

Wednesday recipe

Staple food: fried noodles (yellow sauce, diced fatty and lean pork, cucumber, heartfelt radish, boiled soybeans, mung bean sprouts, minced celery).

Side dish: Deep-fried chicken liver. Soup: Noodle soup.

Thursday recipe method

Staple food: red bean rice.

Stir-fry: Chicken (chicken, potatoes, carrots, smoked tofu), minced garlic cabbage.

Side dish: Stir-fried pickled radish. Soup: Egg soup with seaweed and green onions.

Friday recipe method

Staple food: pancakes.

Copying vegetables: Copying vegetables (pork, mung bean sprouts, spinach, leeks, water powder), fried vegetarian meatballs (carrots, potatoes, tofu, coriander).

Side dish: Green onion dipping sauce. Soup: yellow cornmeal porridge.

Saturday recipe recipe method

Staple food: dumplings (white noodles, pork, Chinese cabbage, leeks).

Side dishes: pork skin jelly (meat skin, green beans, carrots), salted duck, pine nut shiitake mushrooms, mustard cauliflower.

Sunday recipe recipe method

Staple food: fat cake (yellow corn flour, white flour, soybean flour, jujube, sugar). Stir-fry: braised fish, stir-fried chrysanthemum, stir-fried beef with shallots, mushroom-roasted gluten.

Side dishes: shredded kelp with garlic, mix three kinds (peanuts, celery, carrots). Soup: Hot and sour soup (tofu, animal blood, eggs).

Healthy and nutritious recipes need to be adhered to week by week, so what are the healthy and nutritious recipes for a week?

Three meals a day should be scientific and quantitative. The scientific ratio of food to consumption should be 3:4:

3。The calories for breakfast are about 600 kcal. The calorie ratio is 30%, you can eat bread, steamed buns, porridge, and you can appropriately increase protein-rich foods, such as milk, soy milk, eggs, etc.

Lunch accounts for 40% of calories and 800 calories are consumed.

Healthy and nutritious recipes can be paired with rice and flour products for a week, generally around 150 to 200 grams. Non-staple foods can be meat, eggs, and milk, generally around 240 grams to 360 grams. Dinner accounts for 30%, the calorie intake is 600 kcal, and the food can be rice, porridge, pasta, with vegetables and fruits.

Summary. Hello dear, design a lunch recipe for your family, pay attention to the reasonable nutritional combination, should be based on grains, with plenty of vegetables, melons and fruits, moderate meat, eggs and fish food, and reduce oil, salt and sugar. A nutritious lunch also has to pay attention to the ratio of 123, that is, the distribution of food portions:

One sixth is meat or fish or eggs, two-sixths is vegetables, and three-sixths is rice or flour or flour (i.e. the ratio of the three is 1:2:3).

Nutritional catering is a scientific and healthy way of eating, which is guided by scientific nutrition theory to achieve balanced nutrition and maintain health.

Design a lunch recipe for your family, and pay attention to the right nutrition.

Hello dear, design a lunch recipe for your family, pay attention to the reasonable nutritional combination, should be based on grains, with plenty of vegetables, melons and fruits, moderate meat, eggs and fish food, and reduce oil, salt and sugar. A nutritious lunch also has to pay attention to the ratio of 123, that is, the distribution of food portions: one-sixth is meat or fish or eggs, two-sixths is vegetables, and three-sixths is rice or flour or flour (i.e., the ratio of the three is 1:).

2：3）。Nutritional catering is a scientific and healthy way of eating, which is guided by scientific nutrition theory to achieve balanced nutrition and maintain health.

Nutritious meals are very common abroad, but they have not yet attracted attention at home. Nutritional catering is to design a day, a week or a month of recipes according to the needs of people's bodies and the content of various nutrients in food, so that the proportion of protein, fat, carbohydrates, vitamins and minerals and other nutrients ingested by the human body is reasonable, that is, to achieve a balanced diet. To put it simply, it requires a variety of dietary structures, including grains, meat, fruits, and vegetables.

Monday Breakfast: steamed buns, milk (or soy milk), 1 poached egg, cucumber in sauce.

Chinese food: rice, mushroom choy sum, sweet and sour hairtail fish, loofah soup.

Dinner: mung bean porridge, cabbage pork buns, shrimp skin winter melon.

Tuesday Breakfast: Wowotou, milk (or soy milk), 1 braised egg, Chinese tofu and milk food: rice, minced meat eggplant, duck and kelp soup.

Dinner: Stir-fried beans, porridge, bean paste buns, shredded pork with green peppers.

Wednesday Breakfast: Meat buns, milk (or soy milk), salted duck egg (half) Chinese food: steamed buns, soybean roast beef, stir-fried green beans, egg soup.

Dinner: Fried noodles, stir-fried spinach, shredded potatoes with green peppers.

Thursday Breakfast: Flower rolls, milk (or soy milk), boiled poached egg 1 Chinese meal: rice, black fungus slices, braised flat fish, white radish and kelp pork rib soup.

Dinner: soy milk or porridge, green onion cake, green pepper and celery shredded pork.

Friday Breakfast: vegetable buns, milk (or soy milk),

Chinese food: rice, stir-fried cauliflower, diced spicy chicken, mushroom and vegetable soup.

Dinner: celery meat buns, scrambled eggs with tomatoes, roasted tofu with minced meat.

Saturday Breakfast: bread, milk (or soy milk), fried egg 1 Chinese meal: rice, spiced fish, soybean sprouts fried carrots, mushroom soup.

Dinner: steamed buns, corn porridge, scrambled eggs with tomatoes, shredded pork with fish flavor.

Sunday Breakfast: Flower rolls, milk (or soy milk), 1 boiled egg Chinese meal: rice, fried chicken with black fungus, sweet and sour cabbage, pumpkin soup.

Dinner: pork dumplings with leeks, wheat vegetables with black bean sauce, stir-fried cowpeas with minced meat.

Recipes of the week Monday breakfast: whole wheat bread, hot milk, jam.

Dinner: eggs and tomatoes, roasted tofu with minced meat, amaranth toss, sea rice and winter melon soup.

Comments: I have been a gluttonous for two days on my day off, and I will have some vegetarian food for dinner on Monday, and the nutrition is not bad and easy to make.

Tuesday breakfast: small steamed buns, soy tofu or Cantonese bean curd, poached eggs, and soy milk.

Dinner: Braised hairtail, sweet and sour cabbage, stewed kelp, tomato and pork fillet soup.

Comments: You can change the taste a little and make a few Western-style or Cantonese-style meals, which are simple and fresh.

Wednesday breakfast: oil cake, tofu brain.

Dinner: Huaiqi beef stew, which is a very complementary dish. In winter, we all know that eating stewed beef brisket with radish is very replenishing, but this dish adds novelty while making up for it.

In addition to washing and stewing with hot water, you should also add green onions, ginger, peppercorns, and Huaiqi medicine packets, and then use boiling water to refill the water (cold water will stew more and more not rotten) until the meat is cooked. Then make a few dishes such as vegetarian mix, scrambled eggs with spinach, and pea fish fillet soup.

Comments: Huaiqi beef stew is a medicinal diet, beef is flat, nourishes the spleen and stomach, nourishes qi and blood, and strengthens muscles and bones; Huai yam strengthens the spleen and invigorates qi; wolfberry nourishes the liver and kidneys; Longan nourishes the heart and spleen. After working for three days, you should make up for it in order to better complete the work of the second half of the week.

Thursday breakfast: Washed walnut powder, sandwich (you can buy ready-made or make your own).

Dinner: Braised pork ribs, bacon with garlic, kimchi, cabbage and tofu soup.

Garlic bacon, it is very simple to make, but it is very flavorful, it can be eaten with rice or sandwiched. Bacon can be bought in the supermarket, put some green onions, ginger, garlic and stir-fry.

Comments: Eat more Chinese cabbage in winter, although it is very homely, but the nutritional content is high, and you can eat it no matter how you want, and then add some braised pork ribs, which is in line with the meat and vegetable matching.

Friday breakfast: vegetable and meat wontons (you can buy quick-frozen wontons in the pot, also very quickly), boiled eggs.

Dinner: Mutton hot pot, the ingredients at the bottom of the pot are readily available in the supermarket, pay attention to more green vegetables, tofu, etc., not just shabu meat. Seasoning with sesame oil can reduce the chance of getting hot.

Comments: After a busy week, reunite with your family on the weekend, and have a hot pot, which is convenient and lively, completely relaxing and eliminating the fatigue of the week.

The first paragraph: false saltwater white rice shrimp. White rice shrimp is a unique species of Taihu Lake and one of the "three whites" of Taihu Lake.

Nowadays, it is rare to see wild shrimp, but the white rice shrimp farmed in the lake still retain their tender characteristics. Recently, it is the time to go on the market, ** at about 20 yuan a catty, generally a family of three can buy 10 yuan, about half a catty sedan chair, the method is also very simple, green onion and ginger water boiled after the delicious dishes, put a pepper to go fishy, pour in fresh white rice shrimp, add seasoning summer dishes, whitening out of the pot. The taste characteristics are just one word, fresh!!

The second one: stir-fried pork slices with celery. Celery is a healthy vegetable, rich in fiber, which has the effect of clearing fire and lowering blood pressure.

Celery is an introduced variety, and although it is not as fragrant as local celery, it has enough moisture and a crunchy texture. There is often a dish in the restaurant, celery lily, but it is difficult for us to see fresh vegetable lilies in ordinary vegetable markets. Therefore, we still adhere to the traditional method, stir-fry fragrant and dry, or stir-fry sliced pork (shredded meat).

I put the three together and fry them to make the nutrition more comprehensive. It's simple, and there's no need to say more.

Prepare the chicken wings in the morning**, and then go home and turn in the microwave for 5 minutes. How to sauce tells you: wash and drain the chicken wings, add a little cooking wine, garlic powder, soy sauce, chicken essence and a teaspoon of starch, then mix well and put in the refrigerator (not frozen).

To make it, place the chicken wings in a basin with the sauced chicken wings, put them in the microwave for 4 minutes, take them out, sprinkle them with black pepper, or brush them with a layer of sauce you like, and turn for another minute. The color and aroma are comparable to those of Pizza Hut.