Fat loss three meals a day recipes

Fat loss three meals a day recipes, in this era of face, not only to have the value of the face, the perfect body is also naturally also many people are pursuing. In addition to adhere to the exercise, want to have a perfect body also rely on a healthy diet to eat out. Here look at fat loss three meals a day recipes and related information.

Monday: Breakfast: 1 leg omelet, 1 cup of cheese

Lunch: fish egg soup with rice, greens (go oil), tea/water

Afternoon tea: 1 portion of fruit

Dinner: black bean sauce steamed aconite, burnt vegetables, rice, 1 portion of fruit

TUESDAY: Breakfast: 1 wheat bun, calcium-added low-sugar soy milk

Lunch: low-fat cheese and ham sandwich, diet soda, 1 portion of fruit

Afternoon Tea: 4 pieces of Marley Cakes

Dinner: beef stir-fry with melon, rice, 1 portion of fruit

WEDNESDAY: Breakfast: sandwich with jam, Low-fat cheese 1 cup

Lunch: Corn and shredded pork with rice, vegetable (oil-free)

Afternoon tea: fruit 1 portion

Dinner: Seasonal vegetable, mushroom, scallop with tofu and sliced fish in casserole (seasoned with chicken broth), rice/noodle, fruit 1 portion

Thursday: Breakfast: Skimmed milk, oatmeal

Lunch: Milk sausages with milk, oatmeal and noodles.

Lunch: 3 rice noodles with milk, 1 bowl of congee, vegetable

Afternoon tea: 4 mary cakes

Dinner: Scrambled egg with fresh eggplant, broccoli, rice, 1 portion of fruit

Friday: Breakfast: Tuna sandwich, 1 box of soymilk with calcium

Lunch: Beef ball noodle, vegetable

Lunch: Beef ball noodle, rice, fruit

Afternoon tea: 1 fruit

Dinner: Corn, winter melon, meat and egg soup with rice, 1 fruit

Saturday: Breakfast: Corn flakes 1 bowl, skimmed milk 1 cup

Lunch: Shredded chicken sandwiches, lemon tea (less sweet)

Afternoon tea: low-fat yogurt 1 cup

Dinner: Mixed Vegetable soup, steak with baked potato/spaghetti, diet soda, 1 piece of fruit

Sunday: Breakfast: Calcium-added soymilk, oatmeal

Lunch: 1 bowl of shredded pork with snow peas, 1 piece of shrimp sausage noodle, 4 pieces of steamed dim sum, vegetable (oiled)

Afternoon tea: 1 piece of fruit

Dinner: egg and congee with lean pork, vegetable (oiled), 1 piece of fruit

Dinner: egg and meat congee, vegetable (oiled), 1 piece of fruit

Afternoon tea: fruit (oiled). Go oil), fruit 1 portion

Fat loss three meals a day recipes 2

A diet recipes a week menu

1, (the first day) Breakfast: low-fat fresh milk, small apples, whole-wheat cheese sandwiches; Chinese food: embryonic rice, shiitake mushrooms and tofu, spinach and beef, cilantro and radish soup; dinner: tomato macaroni, cabbage lean soup.

2. (Day 2) Breakfast: walnut oatmeal, Yogurt fruit salad; Chinese food: vegetarian dumplings, assorted egg soup; Dinner: four-color fried rice, loofah and hairy vegetable slimming soup.

3. (Day 3) Breakfast: Salad Whole Wheat Toast, Wheat Germ Milk, Kiwi Fruit; Lunch: Embryo Rice, Grilled Miso Fish, Stir Fried Kale, Spiced Fish Eggplant, Golden Needle Soup; Dinner: Vegetable Hot Pot.

4. (Day 4) Breakfast: groundnut rice, meat floss with tofu, blanched cabbage, pears; lunch: tomato beef risotto, cabbage and mushroom soup; dinner: dried vegetable noodles, double mushroom and cucumber slimming soup.

5. (Day 5) Breakfast: steamed bun with egg, alfalfa sprouts salad, grapefruit half; Chinese food: soup dumplings, dried beans with sauce; dinner: rice with embryo, steamed chicken thighs, burdock and radish slimming soup.

6. (Day 6) Breakfast: walnut salad, baked potato, diluted orange juice; Chinese food: hairy bean and egg fried rice, cabbage and tofu soup; dinner: mixed fried rice noodles, two-color cauliflower slimming soup.

7. (Day 7) Breakfast: seafood congee, guava; Chinese food: chicken with scallion oil, two-color green pepper, hot cabbage, seaweed soup; Dinner: Hawaiian pizza, tomato and mushroom slimming soup.

Second, fat loss meal recipes practices

It is best to eat more than one meal a day during the weight loss period, which is conducive to gastrointestinal digestion, and I will introduce the fat loss meal recipes three meals a day:

7:00 Breakfast

Recipes: congee, milk, eggs.

Reason: porridge is easy to digest, cowboys and eggs help with protein. Milk can also be replaced with orange juice, which is able to replenish a richer vitamin C and make you feel good.

9:00 Extra meal

Recipe: half an apple.

Reason: apples are low-calorie crude fiber fruits that can help eliminate hunger. Because it is close to lunch time, half an apple is enough.

11:30 Lunch

Recipe: rice (70g), fish (100g), shrimp (80g), vegetables (100g).

Reason: Fish and shrimp are high protein and low calorie food, vegetables provide a sense of satiety at the same time, rich in dietary fiber also helps digestion.

15:00 Extra

Recipe: black coffee (350ml) + whole wheat bread (2 slices) or a banana

Reason: black coffee is good for heart function and does not contain fat, which is considered to be a good thing to speed up the metabolism during the fat loss period. If you choose whole wheat bread with your coffee, you should avoid eating bananas.

17:30 Dinner

Mixed Clear Fat Salad

Ingredients: lettuce, cucumber, cauliflower/western broccoli, salmon, boiled chicken breast, a few peas.

Directions: Add vinegar or vinaigrette and toss together, never use salad dressing, too many calories.

Rationale: A mixed clear salad can completely satisfy the nutritional intake of a dinner, it is recommended that the ingredients are not cooked in cooking oil, boiled, steamed or stewed are good ways.

21:00 Late night snack

Recipe: low-calorie fruit.

Reason: If you are used to going to bed late, don't burden your stomach before going to bed, choose low-calorie fruits to feel full and not worry about getting fat.

Third, how to eat weight loss meals

1, eat half a cucumber before meals, or a tomato.

Tomatoes and cucumbers are very low in calories, 100g only 10 calories, and a tomato or half a cucumber portion is about 200g, that is, about 30 calories, can help you reduce hunger, fill the stomach and stomach, so that your main meal will naturally reduce the food portion, calories will naturally be reduced. You don't need to intentionally diet, and your weight will come down slowly.

2, the staple rice to coarse grains and cereals.

Three meals can reduce the intake of staple food, you can appropriately reduce the intake of carbohydrates by 20%. However, the daily intake of carbohydrates can not be lower than 180g, not to mention not eating staple food. Staple food can provide the body's required carbohydrates, fruits and vegetables in the carbohydrate content is relatively low, can not give the body to operate to provide the necessary . Energy support, long-term do not eat staple food, easy to anemia, hair loss, muscle decomposition phenomenon.

In addition, you need to choose the right carbohydrate staples. Mixed grains and coarse grains belong to the complex carbohydrates, relative to the simple carbohydrates staple food than rice and noodles, the intake of the body's blood sugar rises slowly, the secretion of insulin will decline, and fat will not be generated quickly.

You eat less rice type simple staples, choose brown rice, boiled corn, red beans, black beans, barley, sweet potatoes, Chinese mountains, peas type of grains instead, not only can replenish the body's required carbohydrates, but also the consumption of the intestines and stomach for a longer period of time, satiety time will be more long, to help the body scrape fat and lose weight.

3, improve the intake of protein foods.

Protein is a macromolecular food, not easy to be consumed by the body. Protein is composed of amino acids, which when ingested into the body will provide running power and promote muscle synthesis, and is not easily converted into fat. When you raise your protein intake by 15% at breakfast, by lunch your hunger will be less intense and the amount of food you eat will drop significantly.

Of course, the wrong cooking methods can destroy protein nutrients and cause calories to soar. For example, fried chicken, braised pork, and braised tofu are all high-calorie foods that are not recommended.

We need to choose high-quality protein foods and light steaming methods so that we can control the calories and keep the food nutritious. We can choose seafood, fish, milk, soy products, egg foods, such as poached eggs for breakfast, egg custard or steamed fish for lunch, and poached chicken breast for dinner, which can replenish the body's required nutrients while increasing the body's metabolic level.

4, dietary choices should be diversified

Do not always eat a single cabbage or broccoli, the body needs a variety of different vitamins, minerals, trace elements of the supplement, so as to balance the nutrition, to maintain a high level of metabolism of the body.

Fat Loss Three Recipes a Day 3

How to eat every day when you lose weight 4 special weight loss recipes please accept

Recipe 1: Eggs and Milk + Fruits for Weight Loss

Breakfast: hard boiled eggs, apples, low-fat milk.

Lunch: small bowl of rice, boiled lean meat and vegetable soup.

Dinner: try to eat lunch around 7:00 pm, a small portion of dinner, feel 6 minutes full can be, do not eat after dinner, and drink a small glass of freshly squeezed juice before going to bed at night.

Tips: Do a moderate amount of exercise every day

Recipe 2: Whole Wheat Bread + Skimmed Milk

Breakfast: Whole Wheat Toast, Skimmed Milk, Hard Boiled Eggs, Oolong Tea.

Lunch: red bean porridge, boiled chicken breast, an apple or tomato.

Dinner: sweet potato porridge or fruit and vegetable salad for dinner, avoid starchy food and meat.

Tip: Drink plenty of water every day.

Recipe 3: Yogurt Weight Loss Slimming Recipe

Breakfast: a cup of fruit and vegetable juice, 1 boiled egg, a slice of whole wheat bread.

Lunch: plain yogurt, a boiled chicken breast, half an apple.

Dinner: vegetable juice, half a sweet potato, a cup of yogurt.

Tip: Drink two glasses of lemon water on an empty stomach in the morning.

Recipe 4: Coffee Poached Eggs Weight Loss Recipe