The proportion of daily diet accounts for a large part.
What ingredients, how much weight, how to match?
These are all very important parts of fitness meals.
Since it is a fitness meal, you need to follow several principles.
0 1, the food should be diversified.
Try to ensure that every meal has staple food, protein, lipids, vegetables/fruits.
Breakfast: Be sure to be rich, protein, with carbohydrates, vegetables and fruits.
Lunch: Take a proper amount of protein, with coarse grains as the staple food and plenty of vegetables/fruits.
Dinner: Eat simple and digestible protein and proper amount of vegetables/fruits.
02, cooking methods to 3 less.
Less oil, less salt and less sugar.
When cooking food, choose a light way of frying less and cooking more. Vegetables can be mainly cold salad and salad. Steamed meat is tasteless, and seasonings can be added appropriately, such as salt, black pepper, Chili powder, lemon juice and other spices.
Many people think that fitness meals are not good because they don't make good use of seasonings. What is said here is not to completely eliminate it. As long as it is moderate, it will not have a bad influence on fitness. For example: grinding black pepper, in addition to seasoning, there is a unique fragrance; Lemon juice can remove the fishy smell very well; Adding rosemary/thyme and other spices to cured meat can produce a unique taste. . . . . .
03, eat less and eat more calories in a balanced way.
Eating less and eating more can avoid excessive intake caused by hunger.
Eating less and eating more can keep satiety for a long time and maintain the stability and consumption of energy in the body. Eat less and more meals every three hours, which means 6 meals a day, 3 main meals and 3 extra meals.
For example:
If calculated according to the daily consumption of 2000 calories:
Friends who lose weight consume 1600 calories a day. Suggest 500 calories for breakfast, 400 calories for lunch and dinner, and 1000 calories for three meals.
Fitness friends who gain muscle consume 2400 calories a day. It is recommended to have 600 calories for three meals and 200 calories for three meals.
This data is for your reference only and is formulated according to your own situation.
04. Selection of ingredients
High-quality carbohydrates: brown rice, oats, whole wheat bread, whole wheat pasta/macaroni, corn, potatoes, purple sweet potatoes, beans, millet, yam, etc.
High quality protein: chicken breast, eggs (boiled), fish (salmon, cod, tuna), shrimp, beef, shellfish, milk, yogurt, etc.
High quality lipid: vegetable oil (olive oil, corn oil, etc.). ), flaxseed, pumpkin seeds, soybeans, almonds, walnuts, cashews, pistachios, etc.
Vegetables: broccoli, celery, asparagus, lettuce, tomatoes, spinach, carrots/radishes, kelp, Chinese cabbage, Chinese cabbage, lettuce, mushrooms, etc.
Fruits: pitaya, cherry, banana, apple, blueberry, kiwi, grapefruit, pear, avocado, etc.
Choose the right ingredients and cook in the right way.
The next step is universal collocation.
breakfast
Egg avocado sandwich+mushroom asparagus+milk
Chicken breast, egg and vegetable salad+pitaya yogurt
Eggs+vegetables+Tricholoma+avocados, strawberries and blueberries+yogurt cereal.
lunch
Shrimp+Broccoli+Carrot Egg+Corn
Fried salmon+mushroom and vegetable salad
Roasted chicken breast+asparagus+mushroom, millet and oatmeal.
dinner
Avocado egg tomato salad+pumpkin porridge
Slippery egg+broccoli+Tricholoma+orange+milk
Broccoli, carrot and tomato salad+boiled eggs+yogurt and oatmeal+whole wheat bread.