How to do fitness meals for office workers

Salmon rich in good fats has always been the favorite of the fitness party, a few seconds in the pot of a quick stir-fry is very suitable for office workers.

Practice:

1.1, asparagus cut section blanching spare.

1.2, another small pot, because the salmon itself contains fat, so did not put oil. After the pan is heated on low heat, put the salmon casually stir-fry a few times until the fish meat slightly changed color, and immediately add the asparagus that has been blanched before to stir-fry together.

Tip: Smoked salmon is salty, so there is no additional seasoning. If you're replacing other fish, add salt and black pepper to taste.

2, the work of the fitness meal of low-calorie baked meatballs

Directions:

2.3, rolled into an even-sized ball, rows of baking dish, preheated oven 220 degrees baked for about 20 minutes.

Tips: Bake time according to their own oven temperament adjustment, halfway can be a baking dish in a different direction.

3, the work of the fitness meal without oil fried chicken breast

Only 15 minutes of marinade, with a pan fried can be. It's a great way to cook chicken breasts for office workers, with good flavor and no firewood.

Ingredients: chicken breast, soy sauce, dry starch, ground black pepper.

Directions:

3.2, meat into the dish, put soy sauce, or favorite other seasonings. I used a little bit of soy sauce to color, the pursuit of beauty can try. After marinating for 15 minutes, starch the meat on both sides and wipe it well.

3.3, heat the pan on high heat to eight minutes hot, put in the chicken breasts and immediately turn the heat down (very important), cover the lid, and so the sound of zilala began to get louder, open the lid and flip, sprinkle a little black pepper, add the lid, and then wait for the zilala after it is ready.

Tips: The amount of starch is not too much, a thin layer can be. This approach can lock the moisture in the meat, eat the surface will be slightly crisp. I tried not to shoot starch can be done without oil, will not stick to the pan, but the texture is firewood. No starch method, no matter how the photos look sauce dripping with water, inside the bite open or dry firewood.

What to eat in the workplace fitness

4, salmon. Salmon is high protein, low calorie health food. In addition, it also contains a variety of vitamins and calcium, iron, zinc, magnesium, phosphorus and other minerals, rich in unsaturated fatty acids. Among all fish, salmon contains the most ? -3 unsaturated fatty acids are the most, eat this will help the body become more slim.

Dietary considerations during fitness

1, increase protein intake

2, moderate carbohydrate