1, breakfast:

Protein 2 whole egg or egg white; Carbohydrate whole wheat bread/oatmeal/graham crackers; Vegetables/fruit vegetable salad/fruit salad; Beverage low-fat milk/soybean milk/green tea

2. Lunch:

Protein fish, chicken, lean meat, tofu, etc. Carbohydrate brown rice/whole wheat pasta/sweet potato; Stir-fry/vegetable soup/vegetable salad; Warm water/tea for drinks

3. Afternoon snacks (optional):

Fresh fruit apples/oranges/grapes, etc. Nut/seed almond/walnut/sunflower seed; Yogurt/sugar-free yogurt

4. Dinner:

Protein lean meat/fish/seafood/bean products, etc. Carbohydrate brown rice/whole wheat pasta/sweet potato/quinoa and so on. Stir-fry/vegetable soup/vegetable salad; Warm water/tea for drinks

5. Dinner (optional):

Low-sugar fruit grapefruit/strawberry/blueberry, etc. Sugar-free yogurt/sugar-free soybean milk; Nut/seed almond/walnut/sunflower seed

Precautions:

Control food intake, eat in moderation, and avoid overeating. Diversified food choices ensure the intake of various nutrients. When choosing cooking methods, minimize the use of grease and adopt healthy cooking methods such as steaming, boiling, stewing and baking. Pay attention to a balanced diet, including reasonable intake of protein, carbohydrates, fat, fiber, vitamins and minerals.

Increase the intake of vegetables and fruits to get enough fiber, vitamins and minerals. Pay attention to drinking water and keep enough water intake. Please make appropriate adjustments according to your personal needs and wishes, and consult a professional dietitian or doctor during the catering process.

Extended information:

A cookbook is a guide or list that records a series of foods and cooking methods. It usually includes menu planning, ingredient list and cooking steps to help people make diversified, balanced and nutritious diet choices in their daily lives.

Recipes can be compiled according to personal preferences, dietary preferences, holiday needs and special dietary needs (such as vegetarian food, gluten-free, etc.). ) or specific nutritional goals. It can provide guidance and inspiration, help people arrange their diet reasonably and get the nutrition they need.

Recipes can include recipes for breakfast, lunch, dinner, snacks and desserts, detailing the required ingredients, seasonings, cooking time and methods. It can also provide nutritional information, such as calories, protein, carbohydrates, fats, vitamins and minerals.

People can buy, prepare and cook food according to recipes, which makes the diet more orderly and healthy. In addition, recipes can also be used as a tool to share and exchange food experiences and help others get delicious and healthy food inspiration.