Three meals a day is very important to keep healthy, and a balanced nutritional intake can provide us with sufficient energy and the ability to resist diseases. The following recipes for three meals a day will provide you with simple and nutritious food choices.

Breakfast: nutritional energy supply

Breakfast is the source of energy to start the day. It is recommended to choose foods rich in protein, fiber and healthy fat. Whole wheat bread with eggs and avocado can meet these nutritional needs. Eggs provide high-quality protein, avocados are rich in healthy fat and fiber, and whole wheat bread can provide satiety and energy.

Lunch: a healthy lunch of all colors and tastes.

Lunch is suitable for choosing nutritious ingredients, taking into account the taste and satiety. Brown rice with steamed salmon and vegetable salad is a nutritional choice. Brown rice is rich in fiber and carbohydrates, salmon contains high-quality protein and Omega-3 fatty acids, and vegetable salad can supplement vitamins and minerals.

Dinner: a light and delicious nutritious meal

Dinner should be light and easy to digest, while ensuring the intake of nutrients. Fried broccoli with chicken and brown rice is a delicious and healthy dinner choice. Chicken provides protein, broccoli is rich in vitamins and minerals, and brown rice can supplement fiber and energy.

Recipe details:

Breakfast:

* 2 slices of whole wheat bread

* eggs 1

* avocado 1/4

Lunch:

* Brown rice 1 bowl

* Steamed salmon100g

* vegetable salad 1.

Dinner:

* Chicken100g

* Broccoli 1 a handful

* Brown rice 1 bowl

Cooking steps:

Breakfast: Bake whole wheat bread in the oven or pan until golden brown, fry an egg and put avocado slices on the bread.

Lunch: Cook brown rice, steam salmon and put vegetables in a salad bowl.

Dinner: Cut the chicken into pieces and fry until cooked. Wash broccoli and cut it into small pieces. Boil brown rice.

Nutritional value:

Breakfast: Provides about 350 calories, and is rich in protein, fiber and healthy fat.

Lunch: Provide about 450 calories, rich in protein, carbohydrates, vitamins and minerals.

Dinner: Provide about 300 calories, rich in protein, fiber, vitamins and minerals.

Tips:

You can adjust the ingredients and seasonings according to your own tastes and preferences.

The choice of ingredients should be as diverse as possible to ensure a balanced intake of nutrients.

Cooking methods suggest steaming, boiling or baking to reduce oil intake.

Chew slowly when eating, and fully appreciate the taste of food.