Losing weight can't be "chaotic". Besides reasonable exercise, diet is also very important. I have compiled a diet for you to lose weight for three meals a day, I hope it will help you!
Monday:
Breakfast: a cup of yogurt, 10 raisins and two pieces of whole wheat bread.
Lunch: celery and rice porridge.
Ingredients: celery100g, rice100g, millet100g.
Practice: wash celery and cut into small pieces; rice. Wash the millet. After the pot is lit, add a proper amount of water, add rice and millet to cook porridge, first boil it with strong fire, then cook it with low fire for 20 minutes, and then add celery for 5 minutes.
Dinner: 1 bowl of boiled vegetables or a lettuce salad, which can be seasoned with vinegar and salt. Do not add high-calorie salad dressing.
Tuesday:
Breakfast: a bowl of soybean milk, two pieces of whole wheat bread and an egg.
Lunch: tomato, tofu and bean sprouts soup.
Ingredients: red tomato 1 piece (about 100g), half a box of tofu (about 100g), 50g bean sprouts and a little parsley.
Seasoning: 2 teaspoons of salt.
Practice: wash tomatoes and cut into pieces, cut tofu into small squares, remove roots from bean sprouts, wash, wash coriander and cut into sections. Add water and tofu to the pot and cook for 5 minutes, then add tomatoes and bean sprouts to cook slightly, season with salt and sprinkle with coriander.
Dinner: 1 bowl of boiled vegetables or a lettuce salad, which can be seasoned with vinegar and salt. Do not add high-calorie salad dressing.
Wednesday:
Breakfast: a glass of milk, a flower roll and an apple.
Lunch: Fried fish fillets.
Materials: grass carp 1, auricularia auricula10g, Guangdong cabbage 50g.
Seasoning: 2 tablespoons salad oil, salt 1 tablespoon, cooking wine 1 tablespoon, a little dry starch, water starch, minced onion and ginger.
Practice: grass carp is washed, sliced, dipped in dry starch and smoothed with warm oil; Wash the fungus soaked in hair; Wash Guangdong cabbage; Chop onion and ginger.
Heat salad oil in a pan, add onion and Jiang Mo, stir-fry until fragrant, then add fish fillets, fungus and Chinese cabbage, stir well, add salt and cooking wine to taste, and pour in water and starch to thicken.
Dinner: 1 bowl of boiled vegetables or a lettuce salad, which can be seasoned with vinegar and salt. Do not add high-calorie salad dressing.
Thursday:
Breakfast: a bowl of black rice and red bean porridge, a boiled egg and a cold radish butterfly.
Lunch: Fried cuttlefish with celery.
Ingredients: celery150g, cuttlefish150g, chopped green onion, shredded red pepper and shredded yellow pepper.
Seasoning: salad oil 1 tbsp, salt 1 tbsp, chicken essence 1 tbsp.
Practice: wash celery and cut into sections; Viscerated cuttlefish, washed, cut into sections, scalded with boiling water and drained. Pour salad oil into the pot and cook until cooked. Add chopped green onion and stir-fry until fragrant. Add celery and stir fry a few times. Then add cuttlefish flower, shredded red pepper and shredded yellow pepper, and stir well. Finally, add salt and chicken essence to taste and mix well. Serve.
Dinner: 1 bowl of light boiled vegetables or 1 lettuce salad (salad dressing is still not allowed).
Friday:
Breakfast: a bowl of sweet potato rice porridge and a salted duck egg.
Lunch: corn beard chrysanthemum porridge.
Ingredients: corn stigma10g, chrysanthemum10g, rice 200g.
Seasoning: 1 tsp salt.
Practice: soak fresh corn whiskers in warm water and rinse them clean. Pedicel the chrysanthemum, take off the petals and wash it. The rice is washed clean. Pour clear water and corn stigma into the pot and cook for 10 minute, then filter out the corn stigma, add rice and cook until porridge is finished, then add salt, chrysanthemum and corn stigma and boil slightly.
Dinner: 1 bowl of light boiled vegetables or 1 lettuce salad (salad dressing is still not allowed).
Saturday:
Breakfast: a bowl of sweet potato rice porridge and a salted duck egg.
Lunch: oatmeal.
Ingredients: 200g oatmeal.
Practice: put the pot on a big fire, pour a proper amount of water, add oatmeal, boil it and cook it with low fire until the oatmeal is cooked and thick.
Dinner: 1 bowl of light boiled vegetables or 1 lettuce salad (salad dressing is still not allowed).
Sunday:
Breakfast: steamed egg soup, a steamed bread and an apple.
Lunch: Tofu stew with loofah.
Ingredients: Luffa 1, Tofu 1 box, Flammulina velutipes 50g, Onion 1.
Seasoning: salad oil 1 tbsp, water starch 1 tbsp, salt 1 tbsp, chicken essence 1 tbsp, sesame oil 1 tbsp.
Practice: Peel the loofah, wash it and cut it into hob blocks; Cut tofu into small cubes, blanch in boiling water, remove and drain; Cut onions. Heat salad oil in the pan, add chopped green onion and stir-fry, then add loofah, bean curd and Flammulina velutipes and stir-fry, add salt and chicken essence to taste, pour in starch and thicken, and pour in sesame oil.
Dinner: 1 bowl of light boiled vegetables or 1 lettuce salad (salad dressing is still not allowed).
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