Breakfast millet porridge (millet 50 g) steamed bread 120g eggs 1 peanuts 15g.
Lunch rice (japonica rice120g) shredded green pepper and tofu (50g green pepper and dried tofu100g).
Stewed mushroom with eggplant (eggplant100g mushroom 50g)
Luo Songtang (beef 50g, onion 50g, carrot 50g, tomato sauce 20g) oil10g.
Dinner rice (japonica rice100g), celery and kidney flower (celery100g, kidney flower100g)
Assorted broccoli (broccoli100g, cauliflower 50g, carrot 50g)
Porphyra and shrimp soup (laver 10g, shrimp 10g) oil 10g.
Tuesday's energy is 2 197 kcal, carbohydrate is 333g, protein is 88g, fat is 57g, and iron is 34.8mg.
Breakfast black rice porridge (black rice 50 g) 150g pickled cucumber 30g eggs 1.
Lunch rice (japonica rice 120g), fried meat with lotus root slices (lotus root 10g, pork belly 50g), shredded beef with onion (onion 100g, beef 50g), kelp tofu soup (kelp 100g, tofu 50g) and oil/kloc.
Dinner pumpkin rice (japonica rice 100g, pumpkin 100g) fried pork liver (rape 200g, pork liver 50g) fried fish slices (grass carp slices 50g, water-borne fungus 50g).
Winter melon and bamboo shoot soup (winter melon 100g, bamboo shoot 50g) oil 10g.
Wednesday's energy is 2 130kcal, carbohydrate is 289g, protein is 95g, fat is 66g, and iron is 26.2mg.
Breakfast milk 250g whole wheat bread 100g eggs 1 30g sausage.
Lunch Yangzhou fried rice (glutinous rice 100g, square meat 50g, eggs 50g, carrots 50g) onion and potato chips (onion 100g, potatoes 150g) mustard tuber and shredded pork soup (mustard tuber 50g, lean meat 50g) oil 10g.
Dinner rice (japonica rice 100g), celery and konjac (celery 100g, konjac 100g), fried pork slices with mushrooms (mushrooms 100g, lean pork 50g), spinach soup (spinach 100g) and oil/kloc.
On Thursday, the energy was 2,238 calories, carbohydrate was 350g, protein was 88g, fat was 54g, and iron was 31.5mg..
Breakfast millet porridge (millet 50 g) pancakes 100g quail eggs 50g peanuts 15g
Lunch rice (japonica rice 120g), diced edamame chicken (50g edamame, 50g chicken breast, 50g carrot), mushroom cabbage (mushroom 100g, rape 100g), pig's foot soybean soup (50g pig's foot, 25g soybean) and oil100g.
Dinner rice (japonica rice100g), auricularia auricula slices (water-borne auricularia auricula100g, lean meat 50g), shredded green peppers and potatoes (50g green peppers, potatoes100g), vegetable soup (rape100g), etc.
Friday energy 2 188 calories, carbohydrate 3 17g, protein 86g, fat 64g, iron 29mg.
Breakfast bean curd flower 100g fried (flour 30g, pork belly 40g)
Lunch rice (japonica rice 120g), lettuce slices (lettuce 100g, fat and lean meat 50g), cauliflower shrimp (cauliflower 100g, shrimp 50g), mushroom soup (shiitake mushroom 50g, Flammulina velutipes 50g, Pleurotus ostreatus 50g) and oil 10g.
For dinner, coix seed (20g of coix seed, 80g of japonica rice), celery and lily (celery 100g, lily 50g), tomato scrambled eggs (tomato 100g, egg 50g), laver and shrimp soup (laver 10g, shrimp 10g).
On Saturday, the energy was 2207 kcal, carbohydrate was 3 16g, protein was 94g, fat was 63g, and iron was 43. 1mg.
Breakfast oatmeal (oatmeal 120) eggs 1 steamed bread 2 (flour 25g, rape 20g, fat meat and lean meat 15g).
Lunch rice (japonica rice 120g) fried spinach (spinach 100g) kung pao chicken (chicken breast 100g, peanut 30g) Xihu beef soup (beef 50g, egg white 50g) oil 10g.
Three fresh jiaozi for dinner (flour100g, cabbage100g, pork belly 30g).
Duck blood vermicelli soup (duck blood 50g, vermicelli 40g) oil 3g.
The daily energy is 2204 kcal, carbohydrate 3 16g, protein 9 1g, fat 64g, iron18.9mg..
Breakfast yogurt 250g whole wheat bread 120g eggs 1.
Lunch rice (japonica rice 100g), sweet and sour pork ribs (small row 100g), bean sprouts and oil tofu (bean sprouts 100g, oil tofu 25g), hot and sour soup (tofu 30g, eggs 30g, auricularia auricula 30g, Pleurotus ostreatus 30g) and oil 5g.
Dinner black rice (30g black rice, japonica rice 100g), steamed hairtail (hairtail 100g), cucumber with garlic paste (cucumber 150g, garlic paste 10g), tomato and egg soup (tomato 100g)