Elementary school student nutritious meal recipe week with recipe

Nutritious meal recipes for elementary school students are paired with the following:

Monday: Breakfast: Milk, Toast Lunch: Loofah and shrimp soup, scrambled eggs with tomatoes, shredded beef with green peppers, two rice snacks: Apple dinner: green vegetable and tofu soup, fungus zucchini, braised yellow croaker, two rice.

Tuesday: Breakfast: soy milk, raisin cake roll Lunch: Three silk fried noodles with sauce and food: yogurt Dinner: seaweed egg flower soup, vegetarian stir-fried cauliflower, cola chicken wings, red date rice.

Wednesday: Breakfast: Eight Treasure Porridge, Cheese Thick Egg Roast Lunch: Winter melon and shrimp skin soup, shredded garlic and moss, home-style tofu, wheat kernel rice Meal: Orange Dinner: Sauerkraut and bamboo shoot soup, straw mushroom and pea sprouts, braised prawns, wheat kernel rice.

Thursday: Breakfast: Yogurt, lettuce ham sandwich Lunch: tomato enoki mushroom soup, fried rice with vegetables and eggsDinner: Cantaloupe dinner: cabbage scallop soup, lotus root sliced snow peas, steamed turbot, sesame rice.

Friday: Breakfast: Soy milk, fresh meat xiaolongbao Lunch: cucumber and egg soup, bell pepper cabbage, diced pineapple chicken, red beans and rice Meal: Milk Dinner: kelp and tofu soup, stir-fried asparagus with mushrooms, fried squid rings with sauce, red beans and rice.

Saturday: Breakfast: White fungus lotus seed soup, carrot egg cake Lunch: Seasonal vegetable beef noodle meal: Grape dinner: corn rib soup, boiled okra, pan-fried silver cod, pine nut rice.

Sunday: Breakfast: Three fresh small wontons Lunch: Bamboo fungus mushroom soup, edamame roasted eggplant, sesame duck liver, rice and rice: Yogurt Dinner: shredded radish and shrimp skin soup, stir-fried beans, clam egg custard, rice.

Recipe of the week for nutritious meals for elementary school students is one of the recipes.

Yellow stewed shrimp with skin.

Material. Ingredients: 500 grams of prawns, 100 grams of cucumbers, auxiliary ingredients: 50 grams of fresh shiitake mushrooms, seasoning: 8 grams of cooking wine, 10 grams of salt, 5 grams of monosodium glutamate, 20 grams of green onions, 5 grams of ginger.

Method. 1.Cut off the feet of the shrimp, remove the intestines, wash and control the moisture, and separate the shrimp head and body;

2.Heat 60 grams of oil, put the shrimp head, fry it red over slow heat, the oil is also red, add the shrimp body, ginger shreds and fry for about 2 minutes, add sugar, salt, rice wine, water? For 5 minutes, scoop the shrimp out of the plate and leave the remaining oil in the pan;

3.Stir-fry the green garlic in a pan until fragrant, and pour over the shrimp.

Recipe of the week for nutritious meals for elementary school students recipe 2.

Stir-fried ginkgo with celery lilies.

Material. Ingredients: 200 grams of celery, 50 grams of lily, 150 grams of ginkgo (fresh), 100 grams of carrots.

Seasoning: 3 grams of salt, 5 grams of sugar, 2 grams of chicken essence, 15 grams of oil, 5 grams of starch.

Method. 1) Wash the lilies, peel the celery and cut into diamond-shaped pieces, and cut the carrots into large knife flowers.

2) Put oil in a pan and place the ginkgo seeds, celery, lilies and carrots in turn. Stir-fry to season and thicken out of the pan.

Recipe of the week for nutritious meals for elementary school students recipe three.

Peanut yam porridge.

Material. 45 grams of peanuts, 30 grams of yams, 100 grams of japonica rice, and an appropriate amount of rock sugar.

Method. 1. Peel the yam first, wash it and cut it into small grains (the size of rice grains).

2. Blanch the peanuts in boiling water for 1-2 minutes, peel them while they are hot, and remove them.

3. Mash the peanuts the size of a grain of rice.

4. After washing the japonica rice, put it in the pot with peanuts and yam crumbs, add water and boil.

5. First use high heat, until the water boils, change to low heat, and cook until the rice porridge is cooked.

6. Keep stirring in the same direction to prevent rice, peanuts and yams from sticking together.

7. When the porridge is cooked, add rock sugar and serve.

1 Monday breakfast: milk, toast.

Lunch: loofah and shrimp soup, scrambled eggs with tomatoes, shredded beef with green peppers, two rice and apples.

Dinner: green vegetable and tofu soup, fungus zucchini, braised yellow croaker, two rice 2 Tuesday:

Breakfast: soy milk, raisin cake rolls.

Lunch: Three shreds of fried noodles.

Snacks: Yogurt.

Dinner: Seaweed egg drop soup, vegetarian stir-fried cauliflower, cola chicken wings, red date rice 3 Wednesday:

Breakfast: Eight treasure porridge, thick cheese and egg roast.

Lunch: Winter melon and shrimp skin soup, shredded garlic and pork, home-style tofu, wheat kernel rice and rice: oranges.

Dinner: Sauerkraut and bamboo shoot soup, straw mushroom and pea sprouts, braised prawns, wheat kernel rice 4 Thursday:

Breakfast: yogurt, lettuce ham sandwich.

Lunch: enoki mushroom soup with tomatoes, fried rice with vegetables and eggs.

Snacks: Cantaloupe.

Dinner: Dried scallop soup with bok choy, snow peas with lotus root, steamed turbot, sesame rice 5 Friday:

Breakfast: soy milk, fresh meat xiaolongbao.

Lunch: cucumber and egg soup, bell pepper cabbage, diced chicken with pineapple, red beans and rice.

Dinner: Kelp tofu soup, stir-fried asparagus with mushrooms, fried squid rings with sauce, red bean rice 6 Saturday:

Breakfast: white fungus lotus seed soup, carrot egg cake.

Lunch: Beef noodles with seasonal vegetables.

Snacks: Grapes.

Dinner: corn rib soup, boiled okra, pan-fried cod, pine nut rice 7 Sunday:

Breakfast: Three fresh small wontons.

Lunch: Bamboo fungus mushroom soup, edamame roasted eggplant, sesame duck liver, rice and rice: yogurt.

Dinner: shredded radish and shrimp skin soup, stir-fried beans, clam egg custard, rice.

1. Monday. Breakfast: milk, toast.

Lunch: loofah and shrimp soup, scrambled eggs with tomatoes.

Shredded beef with green peppers, two rice.

Snacks: Apples.

Dinner: Green vegetable and tofu soup, fungus zucchini, braised yellow croaker, two rice.

2. Tuesday: Breakfast: soy milk, raisin cake rolls.

Lunch: Three shreds of fried noodles.

Snacks: Yogurt.

Dinner: Seaweed egg drop soup.

Vegetarian stir-fried cauliflower, cola chicken wings.

Red date rice. <>

3. Wednesday: Breakfast: Eight treasure porridge.

Thick omelette with cheese.

Lunch: winter melon and shrimp skin soup, shredded pork with garlic moss, homemade tofu, wheat kernels.

Cooked rice. Snacks: oranges.

Dinner: Sauerkraut and bamboo shoot soup, straw mushroom and pea sprouts, braised prawns, wheat kernel rice.

4. Thursday: Breakfast: yogurt, lettuce ham sandwich.

Lunch: enoki mushroom soup with tomatoes, fried rice with vegetables and eggs.

Snacks: Cantaloupe.

Dinner: Scallop soup with cabbage, snow peas with lotus root, steamed turbot.

Sesame rice. <>

5. Friday: Breakfast: soy milk.

Fresh meat xiaolongbao.

Lunch: cucumber and egg soup, bell pepper cabbage, diced pineapple chicken, red bean rice.

Meal: Milk.

Dinner: Kelp and tofu soup, stir-fried asparagus with mushrooms, fried squid rings with sauce, red bean rice.

6. Saturday: Breakfast: white fungus lotus seed soup.

Carrot omelet.

Lunch: Beef noodles with seasonal vegetables.

Snacks: Grapes.

Dinner: Corn rib soup.

Boiled okra, pan-fried cod, pine nut rice.

7. Sunday: Breakfast: three fresh small wontons.

Lunch: Mushroom soup with bamboo fungus.

Edamame roasted eggplant, sesame duck liver, rice.

Snacks: Yogurt.

Dinner: Shredded radish and shrimp skin soup, sautéed beans.

Clam egg custard, rice.

5 foods that elementary school students should eat every day.

The first group of foods: rice, steamed bread, noodles, corn, sweet potatoes a total of 375 grams, mainly intake carbohydrates, protein and B vitamins.

The second category of food: 75 grams of meat, 25 grams of fish and shrimp, 25 grams of eggs, 200 grams of milk and dairy products, mainly providing protein, fat, minerals, vitamin A and B vitamins.

The third category of food: 75 grams of soybeans and their products, mainly providing protein, fat, minerals, dietary fiber and B vitamins.

The fourth category of food: 75 grams of fruits and 250 grams of vegetables, mainly providing dietary fiber, minerals, vitamin C, and carotene.

The fifth category of food: 15 grams of cooking oil, 10 grams of sugar, providing heat.

Dietary combinations for elementary school students.

Children aged 7-12 years old are in the stage of rapid development, especially in the late primary school into the growth spurt period, the nutritional requirements are higher, classroom education requires concentration, relatively more mental work than before entering school, and the game activities tend to decrease, therefore, the diet during this period should pay attention to the following points:

1) Meals should be varied, adequate and balanced. According to the season and market conditions, the thickness of the staple and non-staple foods, meat and vegetables, dry and wet are suitable, and more dairy and soy products are supplied to ensure that the calcium is sufficient.

2) Arrange meals appropriately, in addition to three meals, you should add a snack. The energy distribution of three meals can be 20%-25% for breakfast, 35% for lunch, 10%-15% for snacks, and 30% for dinner. Breakfast must be rich and of good quality, both full and well-fed.

If the nutritional supply of breakfast is insufficient, primary school students often feel hungry after the second period, which affects their concentration in the lesson. Generally, it is advisable to provide a certain amount of meat food (50-100 grams), such as 1 egg, 1 bottle of milk or soy milk, meat floss, ham, sauce meat, etc., and you can also add a snack between classes to provide sufficient nutrients and energy, which is conducive to mental work. Lunch should also be fully valued, if the school or family can provide children with the best lunch, it will have a great effect on improving children's physical fitness.

Dinner is generally eaten at home, and dual-income families often have the most sumptuous dinner, but from the perspective of nutrition, dinner should not be greasy and too full, otherwise it will affect sleep and rest, and it is best not to eat after dinner.

3) Cultivate good eating habits and pay attention to food hygiene. Wash your hands before eating and after using the toilet, and rinse melons and fruits with water before eating. Develop a good habit of not being picky, picky, and snacking.

Monday: Breakfast: steamed bread and strawberry jam, milk (or soy milk), 1 boiled poached egg, cucumber fruit in sauce

Summer orange or white radish 1 Chinese meal: buckwheat rice, shiitake mushroom choy sum, sweet and sour hairtail fish, tofu blood wang loofah soup Dinner: mung bean porridge, cabbage pork buns, shrimp skin winter melon.

Tuesday: Breakfast: corn nest head, milk (or soy milk), 1 braised five-spice salt tea egg, tofu (1 4 pieces) fruit

Loquat (or long fruit) 3-4 Chinese meals: peanut rice, minced meat, eggplant, green onion mashed potatoes, duck and kelp soup Dinner: winter amaranth porridge, bean paste buns, pepper, mustard and shredded pork.

Wednesday: Breakfast: fresh meat buns, milk (or soy milk), salted duck egg (half), vegetarian fried three silk (lettuce, white radish, carrots) fruits:

Yali (or watermelon) 1 Chinese food: red date rice, soybean roast beef, dry stir-fried green beans, enoki mushroom seaweed egg soup Dinner: three fresh noodles (pork liver, ham sausage, black fungus, oyster mushroom), stir-fried spinach, green pepper and shredded potatoes.

Thursday: Breakfast: applesauce rolls, milk (or soy milk), 1 boiled poached egg, stir-fried cowpea fruit

Banana (or cucumber) 1 Chinese food: two rice (black rice, standard rice), shiitake mushrooms, yellow flowers, black fungus slices, stir-fried cucumber with red pepper, white radish and kelp pork rib soup Dinner: soybean milk porridge, green onion pancakes, pepper, celery and shredded pork.

Friday: Breakfast: Sauce meat buns, milk (or soy milk), vegetarian fried three shreds (lettuce, white radish, carrots), quail eggs 2 fruits

Kiwi (or peach) 1-2 Chinese food: red bean rice, konjac roast duck, stir-fried cauliflower with red pepper, fish head, shiitake mushroom, winter amaranth soup Dinner: celery pork buns, scrambled eggs with tomatoes, minced meat and tofu brain.

Saturday: Breakfast: bread, milk (or soy milk), 1 fried egg, marinated spiced tofu and dried fruits

Strawberries (or plums) 5-6 Chinese dishes: two rice (rice, millet), five-spice fish, colorful silver silk (soybean sprouts, carrots, lettuce), chicken thighs, mushrooms, fungus vegetables, pork liver soup Dinner: corn porridge, egg cake, fish-flavored shredded pork.

Sunday: Breakfast: sesame sauce rolls, milk (or soy milk), 1 boiled egg, tempeh anchovies fruit

Apple (or radish) 1 Chinese food: gold and silver rice (corn grits, standard rice), roasted chicken with black fungus bamboo shoots, sweet and sour cabbage, mung bean and pumpkin soup Dinner: pork dumplings with leeks, garlic vine and rattan vegetables, fried cowpeas with minced meat.

Haha, that should be good for Brother Ren's "Wings in the Heavens".

Monday breakfast: small steamed buns, eggs, corn porridge, vinegared mung bean sprouts, noon: yogurt, lunch: lo mein, fruit soup, afternoon supple: cake, apples.

Tuesday breakfast: chocolate flower rolls, soy milk, vinegared bamboo shoots and melon slices Lunch add: yogurt Lunch: egg rolls, three white soup Afternoon snacks: roasted buns, duck pears.

Wednesday breakfast: flower rolls, millet mung bean porridge, cucumber shredded with eggs, noon snacks: yogurt, lunch: steamed rice, fish-flavored shredded pork, original soup, afternoon snacks: black sesame cake, oranges.

Thursday breakfast: green onion rolls, soy milk, stir-fried cauliflower, noon snacks: yogurt, lunch: stewed chicken nuggets, small steamed buns, afternoon snacks: small bread, apples.

Friday breakfast: green onion rolls, eggs, red beans and rice porridge, fried carrot slices, noon snacks: yogurt, lunch: meat patties, shredded meat soup, afternoon snacks: biscuits, bananas.

Monday's main residue balance: red dates and steamed buns, side dishes: scrambled eggs with leeks and shrimp skin, peanut butter mixed with cucumber enoki mushrooms, drinks: soy milk, fruits: oranges, nuts: self-made peanut butter.

Tuesday staple food: fried egg rice cake, side dishes: stir-fried cabbage flower fungus shrimp meat, porridge: sweet potato corn residue porridge.

Wednesday staple food: raisin steamed buns, side dishes: stir-fried Shanghai green carrots and shiitake mushrooms, protein: boiled eggs, drink: red dates, black rice, black beans and walnuts, fruits: yacon, nuts: walnuts.

Thursday staple food: premium milky toast Side dishes: hot cabbage, spinach, steamed carrots, shiitake mushrooms, protein: fried eggs, drink: corn residue milk drink, nuts: peanut celery sauce.

Friday staple food: cabbage pork vermicelli buns, milky steamed buns, fruits: apples (with wheat germ), soup: tomatoes, green vegetables, enoki mushrooms, egg soup.

Saturday staple food: Cantonese egg sausage, side dish: shiitake mushrooms, Shanghai greens, drinks: millet carrots, rice cereal, fruits: fruit tomatoes.

Sunday staple food: noodles, side dishes: tomatoes, enoki mushrooms, and wheat cabbage.