Monday: 250g of fresh soybean milk, 0g of steamed bread100g, 50g of diced cucumber and carrot.

Tuesday: 250g of millet and mung bean porridge, 0/00g of fried steamed bread slices/kloc-0, with cold celery slices, 50g of shrimp skin and a piece of bean curd.

Wednesday: 250g of rice porridge, flower rolls or scallion cakes 100g, salted duck eggs 1 piece, vinegar mung bean sprouts 100g.

Thursday: 250g fresh milk, bread 100g, ham sausage or lean pork 100g.

Friday: 250g of eight-treasure porridge, 0/00g of steamed bread/kloc, 50g of pickled garlic and pickles.

Saturday: 250g of shredded pork noodles, one boiled egg, 50g of homemade diced radish or shredded mustard.

Sunday: 250g of Hu spicy soup, fried dough sticks or bean paste buns 100g, 50g of beef and pickles mixed with chopped green onion.

The above recipes are more suitable for northerners' tastes, economical and practical, and ensure everyone's daily calories. Individuals can flexibly match according to their own tastes to enhance their appetite and ensure their health.

Breakfast recipes of five home-cooked dishes

Example 1: brown sugar sesame paste roll, soybean milk, spiced quail eggs, lettuce leaves, pickles with eight-treasure sauce.

Example 2: Gold and silver rolls, milk, anchovies (or lobster sauce fish, or spiced smoked fish and crispy crucian carp), two kinds of oil and salt (carrots and mung bean sprouts) and fermented bean curd.

Example 3: steamed bread, cake, milk, boiled eggs, coriander, fresh onion mixed with dried tofu and pickles.

Example 4: Red jujube and yellow corn flour cake with sesame sauce, rice porridge, salted duck eggs, bell pepper and shredded spicy pickles.

Example 5: bean paste buns, milk, western-style fried eggs (eggs, minced onion, minced fresh mushrooms, minced ham and rice rolls), fried shrimps (shrimps, coriander and chopped green onion) and cucumber slices.

Every morning is the time when candidates have the heaviest study burden and use their brains the most. Eating a good breakfast can make students concentrate, energetic and improve their learning efficiency. In the morning, people's gastrointestinal tract is in a sluggish state, and they often have poor appetite. In order to let candidates have a good breakfast, they should do the following:

First, pay attention to cooking methods, not monotonous and greasy, often changing patterns, so as to give consideration to both main and non-staple foods, dry and wet collocation, rich varieties and different tastes. Second, it is best to eat an egg in the morning, which is also suitable for arranging meat products. Candidates should drink a bag of milk every day. If it is not arranged for breakfast, you can drink it in the afternoon or evening. You can eat the same amount of soy milk, soy milk or yogurt without drinking milk. Fourth, breakfast recipes should consider eating some beans and nuts. Five, the application of seasonal vegetables as side dishes, and some pickles with meals will help to increase appetite. You can do some cooking in your spare time, and you can eat appropriate seasonal fruits for family breakfast if you have the conditions.

Suggestions on healthy recipes 1

Breakfast-a bottle of milk (250 ml); A 100g corncob bread with strawberry jam cheese: 2 slices of bread (50g), strawberry jam (25g) and 2 slices of cheese (20g).

Lunch-celery lily: celery (100g), lily (50g), steamed chicken with straw mushroom: straw mushroom (100g), tomato and egg soup: tomato (100g) and one egg (55438+000g). An apple (100g)

Dinner-fried fish fillets with black fungus (50g), fried meat fillets with herring (100g): water bamboo (50g), lean pork (50g), carrots (25g), green peppers (50g), mushrooms (25g), and cold cucumber: cucumber (25g).

Healthy recipe recommendation 2

One bottle (200g) of yogurt for breakfast: one egg (50g), one wheat flour (100g) and one apple (100g).

Lunch-Shredded pork and vegetable noodle soup: noodles (100g), chickpeas (100g), shredded pork (50g) and bananas (100g).

Dinner-Rice (100g) Braised Beef: Beef (100g) Carrots (100g) Dried Malan: Malantou (100g), Dried Malan (50g) Rice Amaranth (/kloc-0g)

Healthy recipe recommendation 3

Breakfast-milk and cereal: a bottle of milk (250ml), cereal (50g), steamed stuffed bun 1 (50g) grapes (100g).

Lunch-rice (100g) black pepper beef tenderloin: beef (150g), green pepper (100g), olive vegetable (100g), oil bean curd soup: oil bean curd (25g), vermicelli (50g).

Dinner-rice (100g); Salted shrimp: shrimp (100g) shredded Chinese cabbage: Chinese cabbage (150g), shredded Chinese cabbage (50g) and orange (100g).

Healthy recipe recommendation 4

Breakfast-a cup of soybean milk (200ml) and breakfast bread (50g); 2 slices of cheese (20g) and 1 banana (100g).

Lunch-rice (100g); Strawberry (100g), fried potatoes with beans: beans (150g), potatoes (100g), fried pork slices with cauliflower: cauliflower (75g), pork (50g) and auricularia auricula (25g).

Dinner-Rice (100g) Shrimp Tofu: Shrimp (100g), Tofu (150g), Lentinus edodes: green vegetables (150g), Lentinus edodes (50g) and corn soup: fresh corn kernels (50g).

-Recommended breakfast recipes for a family of three.

Monday: 3 bottles of milk (227 ml each) with 90 grams of grain, bread with strawberry jam cheese (200 grams of bread, 50 grams of strawberry jam, 30 grams of 3 slices of cheese).

Tuesday: 3 bottles of milk, 3 rolls of bread (50g each), 3 cakes (25g each), pears 1 piece (150g).

Wednesday: 3 bottles of yogurt (600g), 3 fried eggs (25g for each egg and 75g for wheat flour), big apples 1 piece (150g).

Thursday: 3 bottles of milk (227 ml each), 90 grams of grain, 3 meat buns (50 grams each) and 3 bananas (300 grams each).

Friday: Three bottles of milk, three sandwich breads (each containing two pieces of bread 50g, two pieces of lettuce 50g and chicken breast 20g), three pancakes 50g and three oranges (150g).

Saturday: rice porridge (japonica rice 100g), 3 fried eggs (120g), 3 steamed dumplings (75g), 3 vegetable packets (150g) and 3 bottles of yogurt (600g).

Sunday: 3 bottles of milk (227 ml each) with 90 grams of grain, 75 grams of ham sausage, 3 pieces of breakfast bread (50 grams each) and 3 bananas (300 grams).

Nutritional breakfast recipe

Source: China Student Nutrition Guide

( 1)

Dried porridge with celery and bean curd wrapped in minced meat and bean paste.

Porridge with minced meat: japonica rice, glutinous rice, minced meat, spinach and carrots.

Bean paste bag: flour, bean paste, preserved fruit, lard.

Celery dried bean curd: celery, dried bean curd, shredded water bamboo, mushrooms.

(2)

Oatmeal porridge, vegetable meat buns, assorted pickles.

Oatmeal porridge: oatmeal, shredded ham, carrot powder, coriander.

Vegetable meat package: flour, minced meat, sauerkraut, dried bean curd, mushrooms.

Assorted pickles: Chinese cabbage, pickled mustard tuber, cucumber, pepper, etc.

(3)

Black date porridge, fresh meat steamed stuffed bun, Jiangdou Gan.

Black date porridge: japonica rice, glutinous rice, Mayan dates, walnuts.

Fresh meat cage: flour, minced meat, winter bamboo shoots and mushrooms.

Dried chicory bamboo shoots, dried bean curd, carrots and mushrooms.

(4)

Preserved egg porridge, jam bag, minced Chinese cabbage.

Preserved egg porridge: japonica rice, glutinous rice, preserved eggs, celery, ham.

Jam bag: flour, jam, walnuts, milk.

Sauerkraut: Sauerkraut, minced meat, potatoes and carrots.

(5)

Wonton with vegetable and meat, ginkgo cake and quail eggs.

Wonton with vegetable meat: flour, minced meat, sauerkraut, mushrooms and ginger.

Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnuts, raisins.

Quail eggs: quail eggs, mung bean sprouts, shredded green peppers.

(6)

Milk and fruit soup, fresh meat, diced beef and potatoes.

Milk custard: milk, apples, oranges and raisins.

Fresh meatballs: glutinous rice, vegetable juice, minced meat, mushrooms, winter bamboo shoots and ham.

Diced beef and potatoes: beef, potatoes, carrots and peppers.

Recommended breakfast recipes for a family of three.

Monday: 3 bottles of milk (227 ml each) with 90 grams of grain, bread with strawberry jam cheese (200 grams of bread, 50 grams of strawberry jam, 30 grams of 3 slices of cheese).

Tuesday: 3 bottles of milk, 3 rolls of bread (50g each), 3 cakes (25g each), pears 1 piece (150g).

Wednesday: 3 bottles of yogurt (600g), 3 fried eggs (25g for each egg and 75g for wheat flour), big apples 1 piece (150g).

Thursday: 3 bottles of milk (227 ml each), 90 grams of grain, 3 meat buns (50 grams each) and 3 bananas (300 grams each).

Friday: Three bottles of milk, three sandwich breads (each containing two 50g breads, two 50g lettuce and 20g chicken breast), three pancakes (50g each) and three oranges (150g). Saturday: rice porridge (100g japonica rice) and three fried eggs (65438).

Sunday: 3 bottles of milk (227 ml each) with 90 grams of grain, 75 grams of ham sausage, 3 pieces of breakfast bread (50 grams each) and 3 bananas (300 grams).

Nutritional standards for three meals:

1. According to the standard of "Reference Intake of Dietary Nutrients for Residents in China", the average daily requirement of various nutrients per person was designed for catering. The supply of heat energy and various nutrients for breakfast accounts for about 30% of the total daily demand, while lunch accounts for 40% and dinner accounts for 30%. Each person needs about 2000-2400 kilocalories per day, of which 12- 15% comes from protein, 25-30% comes from fat and 60-65% comes from carbohydrates.

2. Preparation principle:

1) The food is diverse, mainly cereals, ensuring milk and eggs and increasing vegetables and fruits.

2) Ensure that breakfast is good, lunch is full and dinner is few, and the ratio of three meals is 3:4:3.

3) Eat less snacks, drink less sugary and carbonated drinks, and control sugar intake.

4) Drink milk and 6-8 glasses of water every day.

3. It is recommended to use 25 grams of salad oil all day.