In life, how to make delicious fat loss meals by yourself? What tutorials are available?

You can buy low-fat meats such as chicken breast, dragon fish, and beef from the supermarket, and fry them a little when you make them, and then pair them with some blanched vegetables, such as snow peas, corn kernels, purple cabbage, etc., and you can add some fruits, such as cherry tomatoes. In short, the purpose of the fat reduction meal is to mix meat and vegetables, with less oil, less salt and less fat.

You can use vegetable salad + chicken breast. Vegetable salad can be tossed with cabbage, spring cabbage, purple cabbage, etc., and then poured a little sauce. After that, fry a piece of chicken breast, simple chicken breast is fine.

Buy some cucumbers, cabbage, corn, tomatoes in the supermarket, and you can also eat boiled cabbage, that is, Chinese cabbage is boiled in boiling water, boiled almost, and then eaten when cooked.

How should I make my own fat-loss meal?

It is necessary to reasonably match the intake of protein, carbohydrates, and lipids, and the three major nutrients are indispensable. If you are deficient in a certain area of nutrients, it will inevitably make the body's shirt run for a few feet without motivation. The production and growth of muscle tissue must be based on protein, body fat and carbohydrates.

Meat food is the main protein **, staple white rice, fresh noodles, sweet potatoes, etc. are one of the ** carbohydrates. Therefore, we cannot avoid eating meat or staple foods for the sake of **.

For meat food, we can choose low-calorie chicken breast and fish, and non-meat food can choose dairy products and egg food ingredients, which also contain protein. Each kilogram of body weight must be paired with 2g of protein food. For example, one hard-boiled egg has a protein content of 7g, while 10 hard-boiled eggs have a protein content of 70g.

For carbohydrate staple foods, we can choose staple foods with slow glycemic index and long digestion and absorption time, such as black rice, bud rice, sweet potato ingredients, and various sorghum rice, so as to reduce the intake of rice noodles, which can fill in a variety of minerals.

First boil the eggs, add 1 tablespoon of salt to the cold water, put in the raw eggs and soak for 3min, cover the lid, turn on high heat and boil, and then turn to a simmer after the water is boiled and cook for 8min. Boiled eggs or high is not boiled meat, the maximum 10min, can not be longer. Pick up the raw eggs, put them in cold boiled water to cool them for a while, remember not to use cold water, otherwise the germs in the raw water will enter the raw eggs, which is very unhygienic after eating.

Open the raw eggs, which do not stick to the shell, and cut them into pieces.

When choosing, the key is to prevent some legumes from having high calorific value, and then choose good condiments to promote gastrointestinal peristalsis and help to scrape fat. Generally, it is inseparable from firewood, rice, oil, salt, and sugar, in which the calorific value of oil, sugar, and light soy sauce will be higher, and the salt will be swollen if you eat too much, and you need to choose carefully, there are some Chaotian peppers can also be moderately selected, but the calories of Chaotian pepper powder are not particularly high, you can consider putting it in it, and there are also black pepper and the like are wrong choices.

We can choose some vegetables, such as small tomatoes, which are cherry tomatoes, which are ruined for the potato bush and can not be removed from the leaves and roots of the cherry tomatoes, which not only make the dish closer to nature, but also more beautifulOf course, if you choose some mushrooms or mushrooms, you can choose to do some tricks on the mushrooms. This point will be learned slowly after doing more fat loss meals in the future.

Or cut some uneven holes for shiitake mushrooms, and put some egg liquid or sauce in them, which will also become more beautiful and nutritious. Then add a few slices of grilled bacon and serve it with vegetables such as spinach or lettuce, so that the bacon is not greasy, tasty, and not so high in calories.

High-quality eggs crack and flush white matter, protein can increase the body's satiety, is the raw material for muscle synthesis. Generally, the source of fat loss meals is a high-protein diet, which is more conducive to speeding up the metabolism in the body. Make it more vibrant.

Don't add too much oil when cooking food, don't eat anything too greasy, and eat more vegetables and fruits.

1. Prepare ingredients for a vegetarian salad: broccoli, carrots, peas, corn kernels, pasta, Kewpie salad dressing, mini cherry tomatoes, hard-boiled eggs.

2. Wash the Mason cup and boil it in hot water and drain the water.

3. Boil water in a small pot, add salt, add pasta and cook for 8 minutes.

4. Peel and dice the carrots.

5. Wash the broccoli and cut it into small florets.

6. After the pasta is cooked, take it out and soak it in cold water to prevent it from sticking together.

7. Blanch the broccoli with the water in which the pasta is cooked.

8. Take out the broccoli in cold water to avoid yellowing.

9. Put the peas in a small pot and cook.

10. Cook peas, corn, and carrots separately and drain the water for later use.

Ten. 1. Squeeze 25 grams of Kewpie original salad dressing at the bottom of the Mason cup.

Ten. 2. Top the salad dressing with pasta, broccoli, carrots, corn, peas and fruit, and finally top with half a hard-boiled egg.

Ten. 3. A vegetarian salad that is delicious and doesn't worry about long meat is done.

**Recipe 1: Breakfast A bowl of soy milk, two slices of whole wheat bread, and an egg Chinese fermented bean curd water spinach, preserved eggs mixed with tofu, vinegared mung bean sprouts, half a bowl of rice Dinner Vegetarian fried sea hulu, roasted winter melon with dried shrimp, bean curd mixed with cucumber, a small bowl of red bean porridge **Recipe 2: Breakfast A bowl of red bean and rice porridge, a plate of refreshing side dishes (cucumber, carrot, celery and boiled spiced peanuts), 1 longan or jujube Chinese food Scrambled eggs with tomatoes, fungus mixed with celery, stir-fried oil and wheat vegetables, half a bowl of rice Dinner Spinach and pig's blood tofu soup, stir-fried shredded potatoes, Cold cabbage heart **Recipe 3:

Breakfast Sauce tofu, steamed egg custard, half a steamed bun Chinese food Cold salad with broccoli, steamed fish, diced green pepper and winter bamboo shoots, half a bowl of rice Dinner Cold green bamboo shoots, mapo tofu, hot and sour lotus root slices, a bowl of millet porridge **Recipe 4: Breakfast Pumpkin and wolfberry rice porridge, fried eggs, assorted kimchi Chinese Braised beef, cold spinach, vegetarian fried kale, half a steamed bun Dinner Winter melon pork rib soup, carrots, green peppers, shredded potatoes, cold eggplant puree **Recipe 5: Breakfast 1 steamed glutinous corn, 1 poached egg, 1 glass of milk Chinese food Tomato beef noodles (only half of the noodles are eaten.) ), cold salad with kelp and shredded carrots Dinner Bean fry fish ball soup, vegetarian fried loofah, 1 piece of roasted sweet potato **Recipe 6:

Breakfast 1 cup of milk, 1 egg pancake (no crispy in the middle) Chinese food Stir-fried green pepper with bean skin, shredded chicken with cucumber, stir-fried rape with shiitake mushrooms Dinner Beef with garlic sauce, stir-fried bitter gourd with chili, vermicelli soup with shredded vegetables and pork **Recipe 7: Breakfast A bowl of red date corn paste, a vegetarian bun Chinese food Braised lentils, tomato cauliflower, steamed egg custard with shrimp, half a bowl of rice Dinner Malatang, including a large bowl of tofu, mushrooms, green vegetables, kelp, chicken balls, etc. **Recipe 8: Breakfast A bowl of milk oatmeal porridge, 1 spoon of meat floss, 5 longans Chinese food 1 piece of smoked fish, 1 plate of cold bean sprouts, carrots, and kelp shreds, 1 bowl of red bean paste rice balls, 5 jujubes Dinner 1 salted egg, 1 plate of phoenix feet, cold salad with green cauliflower, 1 bowl of purple rice porridge **Recipe 9:

Breakfast 1 bowl of black sesame and red bean porridge, 1 tea egg, cold salad shredded radish Chinese 1 bowl of stewed carrot and white radish mutton, 1 small plate of coriander mixed with shredded tofu, half a steamed bun Dinner 1 large bowl of red dates, wolfberry black chicken noodle soup (containing a few pieces of chicken, 50 grams of dried noodles, 1 handful of green vegetables, several mushrooms) **Recipe 10: Breakfast 1 bowl of mung bean porridge, 1 bowl of tofu brain, 1 egg Chinese food 1 plate of bumper harvest (a variety of raw vegetable dipping sauce), half a plate of glutinous rice lotus, half a plate of fried shredded potatoes, 1 bowl of stewed beef brisket with radish Dinner Half a plate of boiled shrimp, Half a plate of three fresh Japanese tofu, 1 plate of stir-fried kale, 1 pocket steamed bun or 1 tortilla.

How to cook a meal?

1) Balsamic vinegar salad.

In the process, many people will deliberately eat less meat and more vegetables and fruits, so many people will eat salads. When it comes to how to cook a meal, you can prepare some broccoli, purple cabbage, carrots, cherry tomatoes and other ingredients, clean all the ingredients, blanch the broccoli, and then put all the ingredients into a transparent glassware, add an appropriate amount of olive oil, white vinegar, salt, etc., and finally stir evenly before eating.

2) Toast oatmeal cups.

The meal must be low-fat and low-calorie, and it is recommended that you eat some toast oatmeal cups for breakfast during the meal. When it comes to how to make a meal, prepare fresh toast bread, crushed nuts, eggs, yogurt, oats, kiwifruit, etc., cut the toast into small pieces and put it in a large cup, then add a layer of yogurt to it, and then add oats, crushed nuts, kiwifruit, etc. together, and then stir it to enjoy a delicious meal.

3) Pan-fried chicken breast.

Pan-fried chicken breast is also a recipe that many people like to eat in the first place, first prepare a piece of fresh chicken breast, cut it into small pieces, marinate it for half an hour after simple seasoning with olive oil, black pepper and salt, and then fry it in a non-stick pan and put it on the plate to eat, no need to add oil or salt to fry, so that you can avoid excessive oil intake.

**During the period, eat three meals a day normally, just don't overeat.

You can eat less but not at all, if you don't eat you, you will be hungry.

Don't eat high-calorie foods, and there are junk foods.

If you don't have a bad money, Lei 5 is the best choice for meal replacements, and it is also the most effective at present.

**Actually, it's quite simple, don't take any **medicine. As long as you eat according to the rules every day, but you must insist on not eating at night, don't eat too much at noon, and drink plenty of water, you will lose weight significantly in a month.

The diet is not bad for money, or Bai Fumei's must-have Lei 3 is the first choice, the effect, the safety is invincible, but it is too expensive.

Don't eat what you see, quit junk food like potato chips, as for**Meal Lei 5 is the first choice.,Now it's the most popular**method.。

Put the sweet potatoes and red dates into the pot, add rock sugar and orange juice and simmer for 10 minutes.

There are many ways to do this, and strengthening exercise is one of them.

Prepare rye noodles or radish yellow hanging or not millet spicy and cook ** meal with me.

All you need is a boyfriend who can cook.

**Do your own meals, insist on bringing work every day** meals, healthy eating can also be thin? Lie to people.

Follow the wheat bakery to eat and eat easily**.

A convenient and cheap ** meal is here

Follow the wheat bakery to eat and eat easily**.

All you need is a boyfriend who can cook.

Low-calorie, delicious and healthy and delicious without fat - chicken bell pepper rolls, learn!

Put the sweet potatoes and red dates into the pot, add rock sugar and orange juice and simmer for 10 minutes.

How to make a nutritious and delicious ** meal?

Tomatoes, the reason why tomatoes are loved by **mm people is because it is an indispensable ingredient in the satiety vegetable soup in the **meal, which can add a lot of color to the soup! However, in order to retain the vitamin A in tomatoes, which has a powerful repair effect, tomatoes can best retain nutrients when eaten raw. But it's best not to eat tomatoes with sugar for the sake of taste, and people with diabetes and high blood pressure should also avoid this way of eating.

One egg in the morning and one cucumber at noon, and one cucumber in the evening. This method is the fastest, I succeeded, I lost 10 kilograms in a week, from 128 to 108, I haven't lost a pound for a year, this method loses at least one and a half pounds a day, because cucumbers have no sugar, and they can also absorb the calories of cucumbers. Energy.

Breakfast: 271kc

Skim milk (250ml).

Whole wheat steamed bread (50g) 113kc

Eggs (1 pcs).

Snacks: 41kc

Banana (1 stick) 41kc

Chinese food: millet + corn 50g 164kc

Pork short ribs 25g

Crucian carp 100g 84kc

Beef (tenderloin) 50g 67kc

Tomato 100g 11kc

Bamboo shoot leaves 100g 12kc

Extra meal: 55kc

Apple (1pc) 55kc

Dinner: rice 30-45g 94kc

Fish (steamed) 50g 196kc

Chinese cabbage 100g 10kc

20g of chicken leg mushrooms

Potatoes (boiled) 50g

Eat more bitter gourd! In addition, it is recommended that you go to the pharmacy to buy some dried hawthorn, use 5 pieces of dried hawthorn to drink boiling water, and drink a cup 2 hours before going to bed every night, otherwise, it will increase your appetite. If you don't exercise regularly, it is recommended that you use a hula hoop, once every 3 days, shake for 15 to 30 minutes each time, and do not exercise under the air conditioner, because what you want is the effect of sweating.

Of course, summer is the best way to swim, so it's recommended that you try this full-body exercise. Perseverance!!I wish you success.

I wish you health and beauty Eggs Cucumber Eat for a week Can lose weight -7 kg Eggs eat boiled eggs Cucumber eaten raw Apple three-day ** method It is best to use summer apples or choose sweet and sour ones should not be too sweet Eat only apples for three days Can be thin - kg Apples and milk method Eat only apples on the first day Drink milk on the second day [skim] You can lose one kilogram in two days Honey three-day method Drink only honey for three days and don't drink water Can be thin - kg Red bean method Red beans are boiled into porridge and drunk Eat for a week to lose - kg Black rice** Made in the same way as the red bean method Ten days for a cycle can lose - kilograms Boiled celery After boiling the celery in water, mix with vinegar and eat it all Eat only celery in a week - Jin Eat only celery Kelp ** method Mixed with vinegar to eat can ** constipation Lose a week --Jin No eating method after 12 noon No more eating One pound a day Grape ** method Eat only grapes for a week Can be thin - Jin 11 12 days** method - Eat only fruits and vegetables a day [calories less than 1,000 calories] Day only with yogurt or skim milk] Finally, the two of them are mixed together and the amount is not limited to 12% of body weight per day 12 Black Coffee** Method Drinking only black coffee in a week can be reduced -- Jin 13 in a week to choose a day without eating a month can be lost --Jin I wish the landlord** success Hey hey I'm just a little fat Hey I don't want to be too fat ** The most important thing is exercise, if you can maintain 2 hours of micro-exercise after dinner every day, the effect is better. s