Day 0 1 day
Protein fat 3 13kcal20% 365kcal23% fat 57 1kcal37% carbohydrate 889kcal57%.
Breakfast healthy sandwich
Whole wheat bread 80g tomato 2 slices lettuce 2 slices olive oil 3g egg 1 cheese 20g thousand island salad dressing.
Nutritional meal substitute 1 14 kcal wide strip
Want to be nutritious Vitamins, minerals and protein powder go into battle together, taking care of health in an all-round way and being full of vitality every day.
Lunch beef tenderloin stir-fried vegetables beef tenderloin 40g carrot 100g asparagus 200g olive oil 8g.
Sliced beef tenderloin is marinated with soy sauce, soy sauce, oil consumption, corn flour and pepper for 20 minutes. 2. Heat oil in the pot and stir-fry the beef quickly. 3. Add carrots, asparagus and olive oil and fry until cooked. Season with salt and soy sauce.
Red bean rice red bean 25g rice 50g
Soak the red beans for 3 hours and wash the rice. 2. Add water and rice 1.2: 1 and steam.
Small rapeseed bean curd soup South tofu 40g Small rapeseed 40g
Boil water, add shredded ginger, add tofu and rape after boiling. 2. Add salt and sesame oil to taste after the water is boiled.
Afternoon 1 piece of mixed nutrition meal replacement, which can be added appropriately if necessary.
Dinner steamed fish, snow fish, 60g olive oil, 3g crab fish.
Cold okra 200g sesame oil 1. Wash okra, cut into sections, blanch 10 minutes, and take out. 2. Add sesame oil and mix well.
The balanced nutritional energy of mixed nutritious meal is 120 kcal, which can be packaged and brewed in warm water.
the next day
Protein fat 338 kcal 2 1% 366 kcal 22% 569 kcal 35% carbohydrate 947 kcal 57%.
For breakfast, double vegetable rolls cucumber 100g or radish 50g flour 100g olive oil 5g.
1. Mix flour and water into a paste, pour it into a pot and fry it into a roll cake. 2. Slice cucumber and carrot and add salt, olive oil/pepper/vinegar/soy sauce. 3. Put all the materials into the burrito and roll it up.
Le fresh tomato beverage Le fresh mixed nutritious meal 1 40g warm water with tomatoes 150ml
Stir the above raw materials until smooth and particle-free.
lunch
Dutch beans Basha fish Dutch beans 200g Basha fish meat 30g ham 5g olive oil10g.
1. Marinate Basha fish with a little salt/cooking wine/black pepper 15 minutes. Slice ham. 2. Heat the oil in the pan, pour in the Basha fish and fry until it is 8 minutes cooked. 3. Stir-fry olive oil/garlic paste, add ham/cooking wine and stir-fry for 8 minutes. 4. Add Basha fish and stir fry 1 min.
Wheat Bread Wheat Flour 30g Flour 40g
Mix barley flour and flour with water, knead into steamed bread, and steam.
dinner
Cold noodles with shredded chicken and wheat flour 70g chicken breast 50g coriander 20g olive oil 5g cucumber100g
1. Boil chicken/ginger slices in water 1 min and stew for 3 minutes. 2. Add wheat flour to other boiling water and cook for 2 minutes, then take it out and soak it. 3. Heat olive oil and pour chopped green onion/minced garlic/millet pepper/soy sauce/vinegar/oil consumption/pepper. 4. Shred the chicken breast/vegetables and mix well with the noodle sauce.
Mixed nutritious meal with balanced nutrition and energy 120 calories can be packaged and mixed with warm water.
On the 3rd day, protein fat 269 kcal 2 1% 367 kcal 28% carbohydrate 65 1 kcal 5 1%.
breakfast
Spanish snack baguette 50g bacon 20g shrimp 30g tomato 50g coriander 5g olive oil 5g.
1, diced bacon and shrimps, minced coriander and garlic. 2. Put all ingredients into a bowl, add olive oil, black pepper, vinegar and salt and mix well. 3. Slice the thick French stick diagonally and bake it on both sides of the pot. 4. Mixed salad is spread on French sticks.
The equilibrium energy of mixed nutritious meal is 120 kcal.
Boiled eggs 1
lunch
Pork tenderloin with ginger sauce 50g mung bean sprouts 200g onion 30g olive oil 8g.
1. Slice pork tenderloin and add soy sauce/ginger without salt15min. 2. Add oil to the pot and fry the pork until golden on both sides. 3. Add onion to olive oil and stir fry. Stir-fry the bean sprouts and spread the meat on them. 4. Pour the broth from the pot on the pork chop.
50 grams of pea rice and green pea rice
Steam peas and rice in a pot.
dinner
Cold eggplant eggplant 250g olive oil 5g soy sauce oil consumption chopped green onion garlic vinegar.
1. Wash eggplant, steam it for 10 minute, let it cool and tear it into strips. 2. Heat the olive oil, pour it on the mashed garlic/chopped green onion, add 2 tablespoons of soy sauce/1 tablespoon of vinegar/half a tablespoon of oil, mix well, then add eggplant and mix well.
The equilibrium energy of mixed nutritious meal is 120 kcal.
After the package is opened, it can be brewed with warm water.
Day 04
Protein fat 307 kcal 20% 393 kcal 26% silver 6 10 kcal 40% carbohydrate 836 kcal 54%.
breakfast
Potatoes, vegetables, salad, potatoes, 200g olive oil, 8g onion, 20g tomato, 50g cucumber100g lettuce100g egg, 50g.
1. Steamed potatoes and diced potatoes. 2. Cut tomatoes, cucumbers and lettuce into appropriate sizes. Boiled eggs, peeled and cut into pieces. 3. Add a little vinegar, salt and black pepper to olive oil, shake well and emulsify it into vinegar juice, and pour it into the prepared vegetables and mix well.
Milk protein beverage protein powder 10g milk 200g
Stir the above raw materials evenly.
lunch
Tomato cauliflower shrimp 100g tomato 150g cauliflower 100g olive oil 8g.
1. Marinate shrimps with cooking wine and salt 15 minutes. 2. Heat the oil in the pot and fry the shrimp until 70% to 80% mature. 3. Cut the tomatoes, pour them into the pot and fry until they are soft. Add cauliflower and half a bowl of water for 3 minutes, then add shrimp, salt and light soy sauce to taste.
Black rice black rice 30g rice 40g
1. Soak the black rice for 3 hours in advance to wash the rice. 2. Add water to the pot and steam rice 1.2: 1.
Lunch: 200g apples.
dinner
Fat-reducing hot and sour soup Flammulina velutipes 100g water-soaked mushrooms 20g tender tofu 100g eggs 50g coriander 10g
1, Lentinus edodes, Flammulina velutipes, tender tofu and eggs cut into appropriate sizes. 2. Add water to the pot and pour in the ingredients. After boiling, add soy sauce, aged vinegar, pepper and salt. 3. Add appropriate amount of water starch and coriander and cook until thick.
Vegetable noodles, wheat noodles, 50g oil wheat vegetables, 100g sesame oil, 3g.
1. Cook the noodles until they are soft. Add lettuce and cook for 1 min. 2. Add sesame oil to taste after picking up.
Mixed nutritious meal
Day 5 protein 337 kcal 22% fat 402 kcal 26% carbohydrate 8 12 kcal 52%.
breakfast
Oat vegetable cake Oat 35g shrimp skin 15g egg 50g leek 100g olive oil 3g
1. Cut leek into small pieces, mix with eggs, dried shrimps and oats, add salt and spiced powder (a little water can be added and let stand for a few minutes to make the surface film absorb water and relax). 2. Add oil to the pot and pour the mixture into the pot until it is slightly burnt.
Radish and apple protein beverage protein powder 10g apple 100g carrot 50g
1. Cut the apples and carrots into pieces and put them in the blender. 2. Add protein powder and water and stir well.
Lunch: yogurt 200g.
lunch
Green pepper, fat beef, green pepper 100g, red pepper 100g, fat beef 80g, olive oil 10g.
65438+
Limai Rice Limai 30 g Rice 40 g
1. Soak all rice for 3 hours in advance. 2. Add water and rice 1.2: 1. Afternoon meal: orange 200g.
dinner
Lemon prawn spaghetti prawn 100g onion 50g spiral spaghetti 50g olive oil 8g broccoli 100g tomato 50g.
1. Shell prawns, remove pasta, add olive oil and mix well. 2. Blanch broccoli, cut tomatoes in half, squeeze lemons in half, slice and remove seeds. 3. Heat the oil in the pan, add the diced onion and stir-fry the shrimps until they change color. 4. Stir-fry broccoli and tomatoes, add pasta/salt/soy sauce/lemon/pepper and mix well.
The equilibrium energy of mixed nutritious meal is 120 kcal.
After the package is opened, it can be brewed with warm water.
On the 6th day, protein fat 264kcal2 1%435kcal34% carbohydrate 572kcal52%.
breakfast
Mexican tacos 30g tomato 50g onion 20g avocado 20g olive oil 3g minced beef (thin) 30g.
1. Dice tomatoes/avocados/onions, add chopped coriander/garlic, salt/lemon 2, and marinate minced beef 3 with soy sauce/pepper/corn flour/a little oil. Put the tortillas in a pot and bake them over low heat, and fold them into a 4-shape. Sandwich tortillas with sauce and minced meat.
Mixed nutritious meal with balanced nutrition and energy 120 calories can be packaged and mixed with warm water.
lunch
Pan-fried chicken breast chicken breast 100g olive oil 5g
1, pat the chicken breast with the back of a knife, and add soy sauce/black pepper/corn flour to marinate 1 min. 2. Heat the oil in the pot and fry the chicken breast until both sides are brown.
Cold celery celery 200g carrots 50g mushrooms 30g.
1, celery is cut into sections, or radish is shredded and mushrooms are cut into strips; 2. Boil the water in the pot, pour in the ingredients and cook. 3. Season with salt/soy sauce/pepper.
Rice rice 40g
Water and rice 1.2: 1 steamed rice: strawberry/blueberry 100g.
dinner
Minced Pleurotus eryngii 200g minced beef 50g olive oil 5g bean paste10g
1. Heat oil in a pan, add Jiang Mo, minced garlic, bean paste and minced beef, and stir fry quickly. 2. Wash and tear Pleurotus eryngii into strips, then put them in the pot and fan them soft. 3. Pour the fried minced meat into the pot and stir well. Add soy sauce and chopped green onion to taste.
The equilibrium energy of mixed nutritious meal is 120 kcal.
Open the package and steam it with warm water.