A healthy lunch should be based on whole grains, with plenty of vegetables and fruits, moderate meat, eggs and fish, and less oil, salt and sugar. It should pay attention to the ratio of 123, that is, one sixth is meat or fish or eggs, two sixth is vegetables, and three sixth is rice or noodles or flour. Pay attention to three lows and one high, that is, low oil, low salt, low sugar and high fiber.

"Eat enough for breakfast, eat well for lunch and eat less for dinner" really makes sense. In addition to preparing their lunch staple food, white-collar workers can also supplement fruit, drink a glass of juice or eat some fresh fruit one hour after lunch. You can also prepare some healthy snacks, such as dried apricots, raisins, banana slices, pineapple slices or soybean milk.

Formula 1:

Monday

Germ rice

Guazairouzao

Is celery sweet or not?

Shredded cabbage

Seaweed and egg soup

fresh milk

Tuesday

seed of Job's tears

Plum chicken

scrambled eggs with tomatoes

Garlic cabbage

Mung bean and barley soup

Pearl guava

Wednesday

Fried rice with ham and eggs

Comprehensive pot-stewed

Huanghua bone soup

banana

Thursday

Cutting package (2)

Braised pork slices (2)

Fried sauerkraut

Peanut sugar powder

hot water for washing face

tangerine

Friday

cooked wheaten food

Clod fish soup noodles

Steamed sponge cake

soya milk

Saturday

Germ rice

Potato barbecue

Spiced dried bean curd

Zi Huang Qingjiang Cai

Cucumber sparerib soup

fresh milk

Sunday

rice

Diced salted chicken

Egg milk cake

Amaranth with garlic

bubble tea

oranges and tangerines

Recipe 2:

(1) shredded pork with wild bamboo shoots

Main course: fresh meat, water bamboo and round pepper.

Side dishes: cucumber, yuba, carrot and fungus.

(2) kelp silk-assorted vegetables

Main course: fresh meat, marinated kelp, pickled mustard tuber and green pepper.

Side dishes: celery, broccoli, oil gluten, water-soaked pigskin.

(3) shredded pork liver with leek sprouts-assorted vegetables

Main course: leek seedlings, pork liver and lean meat.

Side dishes: water bamboo, oil gluten, asparagus, fungus.

(4) Diced lettuce-mushrooms

Main course: fat and lean meat, lettuce and carrots.

Side dishes: agarwood, peanuts and shrimp skin.

(5) minced meat tofu-mushrooms and cabbage

Main course: fat lean meat, tofu, green pepper, bamboo shoots and sesame seeds.

Side dishes: Chinese cabbage and mushrooms.

(6) Potato steak-mushroom and cabbage heart

Main course: steak, potatoes and celery.

Side dishes: rape, dried bean curd and mushrooms.

(7) Egg Meat-Lettuce

Main course: small eggs, fat lean meat, shredded green pepper.

Side dishes: lettuce, shrimp skin and wolfberry fruit.