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, melon meat, dried coriander, sweet and spicy cabbage, seaweed and egg soup, fresh milk.

Tuesday barley rice plum chicken tomato scrambled eggs garlic cabbage mung bean barley soup pearl guava

Fried rice with ham and eggs on Wednesday, comprehensive pot-stewed mushroom soup, bananas

Cut steamed buns on Thursday (2) Braised pork slices (2) Stir-fried sauerkraut, peanuts and powdered sugar, noodles, soup and oranges.

Friday noodles, fish soup, spicy cake and soybean milk

Saturday germ rice, potato roast meat mixed with spiced dried bean curd, purple Huang Qingjiang dish, cucumber sparerib soup and fresh milk.

Sunday meal, salted chicken, steamed eggs, garlic amaranth, Liu Ding, foam tea.

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.