1, breakfast: oatmeal: add oatmeal to hot water and cook, add honey and chopped fruit, and serve with a glass of milk or soybean milk. Bread sandwich: whole wheat bread with boiled eggs, lettuce, tomatoes and avocado, with a cup of yogurt or soybean milk. Douban porridge: cook rice and soybeans together, add chopped fruits and nuts, and serve with a cup of light green tea.

2. Lunch: Porphyra soup: Porphyra, tofu, mushrooms and shrimp are cooked together into soup, with a brown rice and a cup of light green tea. Deep-fried chicken breast: Slice chicken breast, deep-fried with low-fat oil, served with roasted vegetables (such as carrots, onions and broccoli) and a portion of brown rice. Cold cucumber: cut cucumber into thin strips and add vinegar, ginger and garlic.

3. Dinner: Roasted salmon: Roasted salmon in olive oil with roasted vegetables (such as colored peppers, onions and mushrooms) and a portion of brown rice. Stir-fried noodles: stir-fry whole wheat noodles, add vegetables (such as carrots, green peppers, onions) and lean beef or chicken breast, with a cup of light green tea.

The importance of healthy eating three meals a day.

1, three meals a day can ensure that the energy needed by the body is met. Every meal should have staple food, protein and vegetables to ensure that the body gets enough energy and nutrition. You can have oatmeal and whole wheat bread for breakfast, brown rice, vegetables and lean meat for lunch, and grilled salmon, fried noodles or vegetable salad for dinner.

2, three meals a day can ensure the balanced nutrition needed by the body. Every meal should have vegetables and fruits of various colors to ensure that the body gets enough vitamins, minerals and cellulose. At the same time, we should control our food intake, avoid overeating and maintain a healthy weight.

3, three meals a day can also improve the body's immunity. A reasonable diet can enhance the body's resistance and reduce the risk of illness. For example, foods rich in protein can promote the growth and repair of muscles and improve the metabolic rate of the body; Foods rich in vitamin C can strengthen the immune system and prevent colds and other diseases.