How to go with nutritious Chinese food? Who can help me?

Rice is served with two meats, one vegetarian, and cold dishes are added in summer. Insist on drinking soup, tomato soup, egg soup, seaweed soup, etc. Period 1: milk, steamed buns, soy milk, steamed eggs, mixed 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, mixed bean sprouts vermicelli? Sunday: Milk, egg pancakes, salad with sea cabbage, rice porridge

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.

Breakfast recipe What to buy: a bag of small steamed buns (yuan) a bottle of soy milk (yuan) a bag of dried tofu (yuan) a bag of salted duck eggs and a fresh orange How to make it: Take two small steamed buns and heat them, cut the salted duck eggs in half, eat half of them, take 50 grams of dried tofu and put it on a plate, cut the fresh orange, and eat it with 250ml of soy milk.

Breakfast recipe 2 What to buy: a bag of whole wheat bread (yuan), a bag of sausages (yuan), a box of yogurt (yuan), an egg and a cucumber How to make it: Take two to three slices of whole wheat bread; one egg is boiled; Take another 1 2 cucumbers, cut them into small strips and add a pinch of salt; with a sausage; Drink 200 ml of yogurt.

Breakfast Recipe 3 What to buy: a bag of hamburger bread (yuan), a box of cheese (8 yuan), a bottle of jam (yuan), a bag of breakfast milk (yuan), a bag of nutritious cereal (8 yuan), and a maca.

How to make kiwi: Cut a hamburger bun in half, spread a teaspoon of jam and add two slices of cheese in the middle; A slice of kiwi fruit, added to bread or eaten straight. Pour the milk into a cup and drink it with a moderate amount of nutritious cereal.

Breakfast Recipe 4 What to buy: a bag of sandwich bread (yuan) a bottle of meat floss (yuan) a bottle of peanut butter (yuan) a bag of breakfast milk (yuan) a tomato How to make it: Take two slices of sandwich bread, spread a teaspoon of peanut butter on one slice, spread about 20 grams of meat floss on the other slice, and add a tomato slice in the middle to eat.

The amount of milk to drink is 250 ml. Breakfast Recipe 5 What to buy: a bag of bean paste buns (yuan) a bottle of soy milk (yuan) a small jar of bean curd (yuan) an egg and an apple How to make it:

Take two small bean paste packets and heat them, boil an egg, take a small amount of bean curd, and eat them with soy milk and apples. The drinking amount of soy milk is 250 ml.

Eat one's fill. I hope you can understand, hehe, he was punished and hired crazy, and he poured all the taro like sand.

6 a.m. to 9 a.m.:

It's time for breakfast. Breakfast is important for the day to get energy**, don't rush it. A protein-rich breakfast can help beat hunger in a real way.

The best options include eggs, sausages, yogurt. If you prefer sweetness, fresh fruit and oatmeal are good options.

10:30 a.m

If you're feeling hungry right now, opt for something low in sugar – like yogurt. Of course, if you're not hungry, keep your mouth shut.

Noon to 2 p.m. :

It's time for lunch. This meal should be rich and balanced, chicken and fish are rich in protein**, vegetables and fruits are necessary vitamin supplements. Proper nut and olive oil intake is good for health.

4.30pm :

Energize by eating a vegetable salad or eating an apple .

5 p.m. to 8 p.m.:

It's time for dinner. The menu should be stocked with protein, vitamins and a small amount of fat. For example, meat with vegetables with beauty benefits such as asparagus is a good combination.

9 p.m. to 6 a.m

Eating during this time is the easiest time to gain weight. Scientifically speaking, the appetite at this time is often induced by the inability to control one's mouth rather than an empty stomach. Therefore, if there is any force that drives you to the cupboard and refrigerator, you must also learn to control it just for the sake of your own body.

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High-quality protein. Studies have found that a certain amount of protein at lunch can keep you energized throughout the afternoon. The same amount of protein food lasts longer than the same amount of carbohydrates and fats to maintain a feeling of fullness.

There must be fruits and vegetables too. Fruits and vegetables contain a variety of disease-fighting phytochemicals, essential vitamins and trace elements, and a lot of fiber. Adding fruits and vegetables to lunch can make nutrition more complete.

Common fruits include: apples, pears, bananas, blueberries, etc. The main vegetables include:

Onions, cucumbers, carrots and celery, among others.

Breakfast one low-fat milk 250 grams.

50 grams of whole wheat bread (or whole wheat flour).

1 hard-boiled egg.

150 grams of apples.

Two rice porridge for breakfast.

1 vegetarian dish wrapped with salt tea egg.

Peanuts mixed with celery (20 grams of peanuts, 100 grams of celery vegetables, 2 grams of raw olive oil) for breakfast three.

250 grams of soy milk.

Cornmeal cake (30 grams of cornmeal, 20 grams of flour).

Choking lettuce and bean curd (100 grams of lettuce, 10 grams of dried bean curd, 2 grams of raw olive oil) for breakfast four.

Millet porridge rolls or steamed buns.

1 salted duck egg mixed with kelp and shredded carrots (100 grams of watery kelp, 25 grams of carrots, 2 grams of raw olive oil).

Breakfast five low-fat milk 250 grams.

Sandwich (bread 50 g, skinless chicken 40 g, lettuce 25 g) 150 g oranges.

Breakfast six milk cereal porridge (200 g of milk, 20 g of cereal).

Sesame paste cake (5 grams of sesame sauce, 30 grams of flour).

Boiled peanuts (20 grams of peanuts).

3 bananas. Breakfast seven yogurt 130 grams.

Cake or bread.

1 fried egg (plain olive oil is sufficient).

150 grams of tomatoes.

Dinner Chapter: Meal 1.

Steamed buns or rice.

Meatballs with cabbage (75 grams of lean meat, 100 grams of cabbage, a pinch of raw olive oil or sesame oil), dried celery and tofu (75 grams of celery, 50 grams of dried tofu, 10 grams of olive oil) and 200 grams of fruit.

Two steamed buns or rice for the main meal.

Beef brisket stewed radish (75 grams of beef brisket, 100 grams of radish).

Green vegetable tofu (200 grams of green vegetables, 100 grams of tofu.)

250 grams of fruit.

10 grams of olive oil.

Meal 3: Stir-fried rice noodles (25 grams of shredded pork or beef, 100 grams of bean sprouts), ham salad (25 grams of ham, 30 grams of egg white, 20 grams of potatoes, 5 grams of salad dressing), green vegetable soup (80 grams of seasonal vegetables).

10 grams of olive oil.

Fruit Meal Four.

Assorted fried rice (50 grams of chicken, 50 grams of vegetables, rice)

Chilled cucumbers. 15 grams of yogurt oil.

Fruit Meal Five.

Rice or pastry.

Meat slices lentils (lean meat 50 g, lentils 150 g).

Scrambled eggs with tomatoes (2 eggs, 100 grams of tomatoes).

250 grams of fruit soup.

15 grams of olive oil.

Dinner: Six dumplings or rice.

25 grams of cooked lean sauce meat.

Stir-fried leeks 250 grams.

Hot and sour tofu soup (50 grams of tofu, 1 egg, a pinch of raw olive oil or sesame oil) and 300 grams of pears.

10 grams of olive oil.

The main meal is seven rice or fried noodles.

Cabbage mixed with dried shreds (150 grams of cabbage, 50 grams of tofu skin, raw olive oil) and green pepper slices (50 grams of lean meat, 150 grams of green peppers).

Mushroom egg broth (75 grams, 1 egg, a pinch of raw olive oil or sesame oil) Fruits 10 grams of olive oil.

First of all, oils and starches must be controlled, especially oils, and it is better to basically enter a fasting state.

Recommend that breakfast is still normal. Eat normally at noon, and eat starches as well.

Try to reduce starch and sugar consumption in the evening, and if there is not much important activity in the evening, you can eat fiber-based vegetables and fruits.

**Dietary precautions, refer to some **successful experiences (Jiajin red, easy to scab).

Soak in the bath with these recipes to make a difference1. Yogurt **** Food**: After waking up.

two glasses of water; Breakfast. vegetable juice 200cc; Chinese. 500 grams of yogurt; Dinner.

vegetable juice 200cc; Before bedtime. 1-2 cups water.

And one more trick: a hard-boiled egg for breakfast, a glass of milk, half an apple or some potatoes + ham + salad dressing; Chinese food: a bowl of rice + vegetables; Dinner is eaten at 7 o'clock, which is similar to Chinese food, but only 7 to 8 minutes full can be eaten, and after 9 o'clock, you can not eat anything, except for fruits, you can drink a glass of juice before going to bed (you can squeeze lemon juice + water + two sour plums, remember not to add sugar); Cooperate with moderate exercise.

I have a set of 7-day ** meals here to introduce to your reference. The following snacks can only be added between meals if the interval between meals is more than 6 hours.

Day 1 Breakfast: 1 cup of soy milk, 1 piece of ham Lunch: 1 ham sandwich, 1 bowl of boiled vegetables Snack: 1 apple Dinner: 1/2 bowl of rice, 1/2 bowl of cucumber vermicelli, 1 orange (total calories 960kcal).

Day 2 Breakfast: 1 cup of skim milk, 1 bowl of raisin oatmeal Lunch: 2 taels of peeled steamed chicken, 1/2 grapefruit Snack: 1 cup of silver heron peanut milk Dinner: 1/2 bowl of white porridge, stir-fried meat with red pepper, half a grapefruit (1122kcal in total).

Day 3 Breakfast: 1 box of fat-free yogurt, 1 ham sandwich Lunch: 1 bowl of chaos, 1 plate of boiled cabbage snacks: 10 cherry tomatoes Dinner: 1/2 bowl of shredded chicken, 1 bowl of garlic broccoli, 1 apple (1037kcal in total).

Day 4 Breakfast: 1 cup of unsweetened soy milk, 2 slices of whole wheat bread Lunch: 3 pieces of mung bean cake, 1 apple Snack: 1 cup of soy milk (red beans are the best) Dinner: 1/2 bowl of rice, 1 scrambled egg with tomatoes, 1 bowl of sesame paste (total calories 832kcal).

Day 5 Breakfast: 1 boiled egg, 1 steamed bun, 1 bowl of barley porridge Lunch: 1 bowl of dumplings Snacks: 1 pack of soda biscuits, 1 apple Dinner: 1 plate of fried cabbage, 1 bowl of mung bean porridge, 2 bowls of vegetable soup (total calories 902kcal).

Day 6 Breakfast: 1 glass of fresh orange juice Lunch: 1 bowl of corn paste Snack: 2 slices of high-fiber whole wheat cakes, 1 cup of sugar-free soy milk Dinner: Vegetable salad, 1 orange, half a bowl of pineapple porridge (calories 978kcal).

Day 7 Breakfast: 1 cup of low-sugar soy milk, 1 ham sandwich Lunch: 1 bowl of fish ball powder, 1 plate of boiled vegetables, 1 orange Snacks:

4 prunes, 1 banana Dinner: 1/2 bowl of corn paste, 1/2 bowl of beans, 1 scrambled egg with bitter gourd, 1-2 bowls of vegetable soup (total calories 972kcal).

The expected effect of this set of 7-day ** meals is: **8 pounds, 2 inches of hips, 3 inches of thin waist, and 6cm of slender legs. Designed by a registered dietitian in the United States, the meal helps detoxify the body and keep the stomach and intestines smooth

Monday morning: coffee, apples.

Lunch: Rice (a small bowl) stir-fried potatoes and green peppers, 1 raw cucumber, seaweed soup.

Evening: Boiled shrimp (several pieces), roasted tofu, cold salad with raw onions and celery.

Tuesday morning: cereal (a small bowl), bread (a slice), grapes.

Lunch: crucian carp and radish tofu soup, boiled egg (1 piece), vegetable salad.

Evening: mung bean porridge (a small bowl), steamed bun (one), raw eggplant puree, raw cucumber.

Wednesday morning: oolong tea, kiwi fruit.

Lunch: Roasted bamboo shoots, cold broccoli, boiled egg.

Thursday morning: rice porridge (a small bowl), whole wheat bread (a slice), an orange.

Lunch: Roast beef, vegetable salad, winter melon soup, 1 raw tomato.

Evening: corn porridge (a small bowl), steamed bun (1), roasted asparagus, 1 raw cucumber.

Friday morning: coffee, apples. Lunch: Rice (a small bowl), vegetarian stewed lentils, stir-fried greens, winter melon soup.

Evening: chicken, roasted carrots, celery.

Saturday morning: cereal (a small bowl), oranges.

Lunch: 1 boiled egg, roasted sea fish, stir-fried vegetables with mushrooms.

Evening: white potato porridge (a small bowl), cold spinach, cake (one or two).

Sunday morning: green tea, apples. Lunch: Stir-fried pork liver with carrots and celery, boiled egg (1 piece), tomato soup.

Evening: mung bean porridge, garlic mixed with kelp shreds, steamed buns (1 tael), 1 raw cucumber.

This recipe is based on the internationally popular "split diet" (a method of eating protein and carbohydrate foods separately to make the two foods less suitable for the synthesis of fats) and is beneficial to human health. Stick to it for two weeks, and you will find that not only is your body getting slimmer, but also more delicate and smooth. If you're feeling hungry, add a cup of yogurt between breakfast and lunch.