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.

It is really reasonable to have a full breakfast, a good lunch and a small dinner. Besides preparing your lunch staple, you 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.

Monday: buckwheat rice, mushrooms and cabbage, sweet and sour hairtail, bean curd and blood curd, loofah soup.

Tuesday: peanut rice, eggplant powder, chopped green onion mashed potatoes, duck seaweed soup.

Wednesday: red date rice, roast beef with soybeans, fried green beans, Flammulina velutipes, laver and egg soup.

Thursday: Rice (sorghum rice, white rice), sliced mushrooms, yellow fungus, braised flat fish, white radish and kelp ribs soup.

Friday: red bean rice, konjac roast duck, red pepper fried cauliflower, fish head, mushrooms, winter bamboo shoots, vegetable soup.

Saturday: two rice (rice, millet), spiced fish, colorful silver silk, bean sprouts, carrots and lettuce), Coprinus comatus, fungus and pork liver soup.

Sunday: Gold and silver rice (corn grits, rice), fried chicken with black fungus, bamboo shoots, sweet and sour cabbage, mung beans and pumpkin soup.

A complete collection of Chinese food recipes for primary school students

1, stir-fried prawns with celery

Wash some prawns, cut off the whiskers and remove the shrimp line. Wash celery, cut it into small pieces, then cut it into filaments and soak it in water. Ginger and garlic are minced.

Heat the pan, pour oil, add prawns, fry until the color turns red, then turn over and fry the other side, and put it in a bowl for later use. Leave the bottom oil in the pot, add the minced ginger and garlic, stir-fry until fragrant. Pour in two spoonfuls of cooking wine, salt, chicken essence, sugar, one spoonful of oyster sauce and water and bring to a boil. Pour in the fried shrimps and stir-fry until each shrimp is covered with juice. Add celery, stir well and serve.

2. Spicy clam

A catty of clams, one dried pepper and one prickly ash, and an appropriate amount of ginger and garlic. Meretrix meretrix was left standing in light salt water for half an hour, washed away the sediment, drained the water and soaked in cooking wine.

Heat the oil in the pan until it is 7 minutes cooked, add ginger, garlic and pepper to saute until fragrant, then pour in clams, cook cooking wine and soy sauce at the same time, stir-fry until the clams open, and then pour in the prepared dried peppers to continue stir-frying. When the water is dry, sprinkle with chicken essence and serve.

3. Stewed beans with pork

Pork belly with skin, beans, garlic, ginger, star anise and proper amount of sugar. Blanch pork belly, cool and cut into pieces.

Put oil in the pan, heat the oil, pour it into the onion and ginger wok, and pour the pork belly and stir fry. When the meat changes color, you can pour the beans into the pot and stir fry. At the same time, add soy sauce, salt and allspice powder, stir-fry until the beans turn dark green, and fill with water. Not too much water, usually washed with fried beans. Cover the pot and stew for five minutes. You can stir fry several times during the period, and don't simmer the pot. Pour garlic and monosodium glutamate into the pot, stir fry a few times and you're done.

4. Ants climb trees

Wash pork belly and chop it into minced meat. Wash the vermicelli with warm water, let it disperse and dry. Heat the wok on the fire, pour in the oil, heat it to 60%, fry the vermicelli in the wok until cooked, and take it out for later use.

Heat the base oil in the pan to 60% heat, add Jiang Mo and minced garlic and stir-fry until cooked, then add a little dried red pepper, soy sauce and cooking wine and stir-fry slightly. Pour in vermicelli, add a tablespoon of water, add some salt, drain the soup and sprinkle with chopped green onion.

5. Fried pork chop with onion

Chop the ribs into three pieces, pat each piece with a knife, chop a few knives with the root of the knife, break the ribs with the back of the knife and marinate them with soy sauce. Peel the onion (onion) and cut it into pieces, cut off the head and cut it into 0.3 cm wide silk.

Heat a wok with high fire, and boil peanut oil until it is 60% hot. Put three pork chops flat in a wok and fry for 2 minutes. When they are golden yellow, fry them over for about 2 minutes and scoop them up with a colander. Put the onion in the pot, stir-fry for about 2 minutes, then put the pork chop, add 50 grams of soy sauce, yellow wine, sugar, monosodium glutamate and broth, bring to a boil, turn to low heat for about 3 minutes, then turn to high heat to thicken the marinade, and pour in cooked peanut oil.

When cooking, take out the pork chops and put them on the chopping board. Cut each rib into 4 pieces and put them on a plate. Then put the onion on the pork chop and pour the marinade on it.

6, bamboo shoots fried meat

Blanch the bamboo shoots with boiling water, take them out and drain them, and cut them into thick slices with a length of 1.5 inch. Pat each piece with a knife and cut it into strips. Pork tenderloin, mustard tuber (washed with water to remove salty taste), ginger, onion and pepper (pedicled seeds removed) are all cut into powder.

Put oil in the pot. When the oil is hot, stir-fry the bamboo shoots a little (not too long to avoid burning). Drain the oil. Stir-fry minced meat in the oil pan. Add mustard tuber, ginger and Chili powder, add 100 ml broth, salt and a little soy sauce, and simmer slowly. After the bamboo shoots are cooked and tasted, add chopped green onion and drizzle with sesame oil.

7. Braised duck leg

Two duck legs, a potato, seasoning (2 tablespoons soy sauce, 1 tablespoon cooking wine, appropriate amount of salt, half a spoonful of sugar, about 5 slices of ginger, a little onion, 3 star anises, 1 dried Chili) and appropriate amount of water or beer.

Chop duck legs and cut potatoes. Heat the oil in the pan, stir-fry the duck pieces to get oil, add seasoning, stir-fry continuously, add water or beer to the duck pieces, boil over high fire, simmer for 40 minutes until the meat is rotten, add potato pieces, continue to stew the potato pieces until cooked, and collect juice over high fire to eat.

8. Fried shrimps with leeks

Wash leeks and cut into 3 cm long pieces. Wash shrimps, shred ginger, and cut onions into sections. Heat a wok with high fire, add vegetable oil, stir-fry until cooked, add ginger and onion, immediately add shrimp, leek and salt, and stir-fry until cooked.

9. Fish-flavored shredded pork

300g tenderloin, ginger, minced garlic, chopped green onion, pickled pepper, sugar, vinegar, salt, monosodium glutamate, starch and peanut oil.

Cut tenderloin into thick shreds, soak red pepper and chop it, and mix it with sugar, vinegar, monosodium glutamate and starch to make sweet and sour juice. Shredded pork with a little salt and starch. When the pot is hot, add a little oil, then add shredded pork, stir fry, push it to one side of the pot, soak the red pepper, and then add ginger. Stir-fry minced garlic until fragrant and colored, stir-fry with shredded pork, add sugar and vinegar, stir-fry, add chopped green onion, and turn over the pan to serve.